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

I'm Catherine Nikolai, and I'm really glad you're here. I'll give you a couple of options for positions today.

If your body allows it and you have space for it,

try lying on the floor with your legs stretched up the wall. If you don't have much wall space, a closed door works pretty well, or even using your sofa or a chair to prop your legs up on in a reclining position.

You can pause me at any time and get settled.

There's no rush.

If legs up the wall isn't a good fit for you,

I'd like you to lay down in any comfortable position.

Maybe you even slide a bolster or a pillow under your knees so that your lower back is

comfortable. You might not be used to prioritizing your comfort. That might not be something you give much thought to,

but I'd like to suggest that you do.

It's important.

Hear me say this.

Your well-being and comfort are important.

Let's take a relaxed breath in through the nose

and sigh through the mouth. Yes, one more time, all the way in.

And out with a sigh.

Good.

Now we need a way into this moment.

And a pretty reliable one is to observe your breath.

Just feel the touch of it on your upper lip. You might even be able to feel the small hairs inside your nostrils move.

Notice that your inhale is a little cooler.

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