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

I'm Catherine Nicolai.

Please have a seat or recline and put your feet up.

The posture you hold as you do this is just meant to be a way in.

So don't let it be performative, okay?

Let's just actually meditate rather than try to make it look like we are.

So any shape you can comfortably breathe in, go for it.

And then inhale deep through the nose.

Out through the mouth.

One more all the way.

Flush it out.

Good.

We'll narrow the focus now.

Zoom in, just your body.

Or maybe even just the outside of it. Notice what you feel

touching your skin. There is sensation everywhere all the time,

but we're often up in our heads tuned out of our bodies, we don't notice it.

Sometimes our bodies even have to sort of throw fits to get our attention.

Tune in to just your skin. Notice the temperature of the air, the pressure of the atmosphere

of the atmosphere, the touch of the atmosphere.

The touch of your clothes. And go a bit deeper. And go a bit deeper.

What do you feel in your soft tissues, your joints? Thank you. Thank you. People often mistakenly think that meditation is about trying to sort of have a nothing experience.

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