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

I'm Catherine Nikolai.

So first things first, be comfortable.

Sit or lay down.

I love laying on my back on the floor and swinging my legs up a wall. Feels really good.

Pause me if you need to. Once you're settled in, take a deep breath through your nose and sigh from your mouth.

Once more, breathe in.

And let it go.

Good.

Now seal your lips together

and let your breath travel just through your nose

at its own pace.

Use this first minute or so

just to reacquaint yourself

with your inner state,

how your body feels.

Each time you realize your mind has wandered, no big deal, just come back to the feel of your natural breath and your bodily sensations.

This is happening now. Thank you. Keep that natural breath flowing.

Let's rewind through the past 24 hours.

Review the basics of where you went,

who you interacted with, what you did. And just look for one good thing.

Could be very small, a smile from a stranger,

...