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

I'm Catherine Nikolai, and I'm glad you're here.

Let's settle in. I want to remind you that you can practice in any posture.

So it's okay to try different things depending on how your body feels.

I'm a big fan of laying on my back and stretching my legs up a wall.

So pause me if you need to.

And when you're ready, take a deep breath in through your nose and sigh from your mouth.

One more time, inhale and let it out.

Good.

Let's just notice for the sake of noticing.

The movement in your body when you breathe, the subtle sensations.

Whatever your senses show you moment to moment, just start again.

Nothing wrong. start again. Nothing wrong.

Begin again. Thank you. I'm thinking today about this line from the Tao Diching

that came back to me at a really useful moment.

I spent a lot of time and energy working on something and sent it out into the world

and then wanted very badly to control what people thought about it, what happened to it.

And in the middle of all the angst I was creating for myself, I heard that soft voice in the back

of my heart say, do your work, then step back. This is the only path to serenity. Thank you. Thank you. Still noticing how this moment feels.

It arrives just to be experienced and then released.

Releasing what you don't have control over, what isn't your business, not your work. Thank you. Thank you. So here's the full quote.

Fill your bowl to the brim, and it will overflow.

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