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

I'm Catherine Nicolai, and however you feel right now, it's welcome. I'm glad you're here.

Let's settle into some kind of sitting position,

or lying down, if that feels like a better fit.

Consciously relax your shoulders, the muscles around your eyes, your jaw.

Now take a deep breath in and sigh, in through the nose,

and out through the mouth. Good.

Let your breath move naturally through your nostrils now.

And for the next few minutes, just attend to it.

Notice it as it comes in.

It's a little cooler.

As it goes out, it's a little cooler.

As it goes out, slightly warmer. When you realize your mind is somewhere else, nothing's wrong. Don't start a story about why. It doesn't matter. Just notice the very

next breath, in or out. The Thank you. And I'm the and the The Thank you. I'm I'm I'm

I'm

I'm

I'm

I'm

I'm

I'm

I'm

I'm thinking about a story one of my teachers used to tell.

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