Welcome to first this, a short mindfulness practice and message for any time.

I'm Catherine Nicolai, and I'm here for you.

Let's start by settling the body, and then we'll take a peek at that mind and heart.

Sit or lay in a position in which you feel pretty comfortable, and you can breathe naturally, but you don't think you'll fall asleep.

If you're sitting on the floor, it helps to use a stiff cushion and to lift your hips up higher than your knees.

That will keep your spine in an upright, natural position.

You can pause me if you need to while you set up.

Then, let's breathe in deep through the nose.

And sigh through the mouth.

Again, in, make some sound out. Good.

Touch your lips together and breathe just through your nose at a natural pace.

You take about 20,000 breaths a day, but maybe this is the first time today you've noticed your breath. feel it on your upper lip

the small movement of your belly

as you inhale and exhale.

This is all there is right now.

Just breath moving in and out. I'm I'm I'm

I'm

I'm When you realize your mind has wandered off, just notice the very next breath in or breath out.

You're never more than one step away from starting again. Thank you. I'm I'm

I'm

I'm

I'm

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