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

I'm Catherine Nicolai. I'm glad you're here today. Please get comfortable.

If you never try this with your legs swung up a wall, I really recommend it.

It's good for your circulation and it just feels really good.

You can pause me if you need to.

Once you're settled, take a deep breath in through your nose and sigh from your mouth.

Again, breathe in and let it go.

Good.

Now, lips together and just breathing at your natural pace. We'll spend the first minute or so, just flexing your muscle of concentration. So notice the touch of breath on your upper lip.

It might be very subtle, easy to miss.

But dial into any sensations there, below the tip of your nose and above the base of your upper lip.

It's a square inch of space where the flow of your breath is detectable.

Stay there.

And when you realize you've wandered,

don't get tangled up and why, it already doesn't matter why.

Just start again.

Patience and persistence. Thank you. Thank you. Thank you. I'm I'm

I'm

I'm Still there. Still there.

Still feeling the touch of your breath.

That steady attention opens up some space inside.

Let your shoulders relax a bit more.

...