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

I'm Catherine Nicolai.

Come, get comfortable.

You can sit on a cushion on the floor, or the same amount of enlightenment is available to you if you sit in a chair or lie down or settle in any position that works. Take a second to consciously relax your shoulders and your jaw and just generally let your

guard down.

Then take a slow breath in through the nose and sigh through the mouth.

Again, deep in and all the way out

good And just breathe naturally now, through the nose if you can.

Begin to observe the act of breathing.

I inhale and I'm aware that I'm inhaling.

I exhale and I know it. I know it. Thank you. Thank you. Still watching the breath, but start to notice in particular the tiny pause between

inhale and exhale it's a bit like a pendulum swing there's a split second at the end of each swing before it comes back the other way.

Look for those pauses. causes. Thank you. It's something I've been thinking a lot about lately.

It's something I've been thinking a lot about lately.

The pause.

I think as a result of everything we've been through the last few years,

a lot of us have lost that pause. A pause between when something happens and how you respond.

When you see someone melting down in an airport,

screaming in a grocery store or parking lot.

Well, there's a lot going on there, but...

You know, at some point, they jumped.

They made a huge lurch into bare emotion.

...