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

I'm Catherine Nikolai.

Let's get settled in.

Please be comfortable.

What if we made this part of your day so soft and appealing

that you would want to come back to it and do it again tomorrow?

That's an important part of this process because you can only force yourself to do stuff you don't like for so long.

And if things that are good for you and your brain and body also feel good, well, the habits become much easier to stick with. So lay or sit, but let your jaw relax. Your shoulders

soften and take a deep, slow breath in.

And out.

Again, in through the nose.

And sigh.

Good.

I remind myself that meditation is not a practice of addition.

It's one of subtraction.

There's nothing you're missing.

There's no book you haven't read yet.

That would give you just what you need.

Instead, we're subtracting the stuff that gets in the way of your own noticing and your intuition.

So step back from actively pursuing your thoughts.

And just feel your body as it breathes. If your whole body feels like too much to keep track of. Narrow your focus. Maybe it's just the upper lip

or just the abdomen. I'm I'm I'm

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