Welcome to First This, a short mindfulness practice and message for any time.

I'm Catherine Nikolai, and I'm glad to be with you today.

Please settle in.

Any posture that suits your body today works great, and it's okay to shift when change is needed.

Maybe write that on your hand for later.

It's okay to change as needed.

Now draw a deep breath in through your nose and sigh out.

Again, fill it up and let it go.

Good. let it go.

Good.

Let's go inside now.

Drop into your body.

Like a drop of ink and a glass of water.

Feel your awareness, dispersing through your tissues.

And look for the place in your body where you can most easily feel something. It really doesn't matter what or where. Feeling is being.

So it's just finding that connection point

and then stay there

feeling maybe your breath

as it comes and goes, or a sensation shift, the touch of your clothes,

the pressure of the seat under you.

And when you realize you, you're not doing that anymore. Just start again, smilingly.

Nothing wrong. Thank you. Thank you. Thank you. I. I'm

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