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

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

Let's settle your body.

Sit, lie down. Let's settle your body.

Sit, lie down, or my personal favorite, rest your back on the floor and stretch your legs up the wall.

Take as much time as you need to get comfortable.

When you're there, join me in a deep breath in through the nose.

A big sigh through your lips.

Let's do it again.

Breathe in and out.

Good.

Let's break this practice down into three simple steps.

Step one, find a point of focus.

This could be your breath, sensations in your body,

the color of the light coming through your eyelids.

Just something that is actually happening now

and that you can attend to through your senses.

So step one is focus and feel. Step two, adopt a relaxed sort of a well attitude about what you're doing.

When you realize your attention has wandered away from your body,

say to yourself, oh well, and just begin again.

No frustration or disappointment.

It has no greater meaning.

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