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

I'm Catherine Nikolai.

Please make yourself comfortable and don't be shy about wriggling around to find the best position.

I love to lay on my back and take my legs up a wall when I meditate.

Sometimes I lay down.

Sometimes I fall asleep.

And it's all okay.

Now draw a deep breath in through your nose.

And sigh from your mouth.

Again, breathe in deep, out with sound.

Good.

Let's start by practicing a bit of concentration.

We need a point to focus on. It can be your breath,

anywhere, and any way that you can feel it, or any sensation in your body. Really, as long as it's

happening now and you can feel it, it's a good candidate. And we're just trying to keep course correcting

back to that focal point for the next couple of minutes, training your brain to be a bit more

attentive.

Every time you need to start over,

maybe you just sort of smile to yourself.

A reminder to come at this with a compassionate soft touch. ...andest, soft touch. Thank you. Thank you. I. I'm

I'm

I'm Thank you. So still sort of touching back up to that home base, feeling your breath or the sensation that you're focused on. I'm thinking today about a little practice I use to steer my days.

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