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

I'm Catherine Nikolai.

Let's sit together for a few minutes.

Settle your body in and get as comfortable as you can take a deep breath and through your nose

and out through your mouth again fill her up and let it go.

Good.

What's been this first minute, just sort of letting things settle?

Like silt in a pond that's been kicked up.

If you do nothing, if you just let time pass, clarity returns.

So do nothing.

Just observe your breath coming and going through your nostrils. Thank you. Keep letting things settle.

Just watch.

Breath coming in and going out.

Breath rising just to pass away. Thank you. Thinking about sitting with you today,

it reminds me that sharing experiences like this can be fortifying.

Meditation might seem like a purely solitary experience, but I've sat many hours with others. And while what I'm focusing on is inside of me,

the feeling of not being alone while I did it was helpful. While you are noticing your breath, I am doing the same. Thank you. Thank you.

You are not alone.

In your experiences, your thoughts and impulses, your emotions, I guarantee you that others have been there, are there, will be there as well.

There isn't a person on the planet that is anything less than your 20th cousin.

So even though we are just strangers on the internet,

know that I am sitting with you today.

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