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

I'm Catherine Nikolai. Come make yourself comfortable.

Sit or lay or put your legs up the wall.

Enlightenment is available in any posture, I promise.

And let your shoulders and your jaw relax.

Eyes close if that's okay with you and take a deep breath in through your nose and sigh

fill it all the way up. And let it go. It's just natural breathing now.

And even natural breathing will result in some movement of your belly.

So tune in and feel it

as it moves in and out.

If what you notice instead is that your shoulders are moving up and down,

I think that's going to change as you get a little more relaxed.

You're not doing anything wrong.

You're just observing.

And for the next minute or so, you're going to pivot back to your breath whenever you realize you've become distracted. Thank you. Thank you. I have a Zen story for you today.

It's about a man whose horse runs away.

All his neighbors come to commiserate with him. They say, you're only horse.

How awful.

You won't be able to plow your fields.

You could starve to death.

The man says, we'll see.

The next day the horse comes back, brings with it several other horses.

...