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

I'm Catherine Nikolai. Come, sit with me.

Make yourself comfortable in any position that works for you.

Take a second to release your jaw, your shoulders, your hands, wherever you might be holding

tension.

Then take a deep breath in through your nose

and sigh through your mouth.

Again, breathe in and out.

Good.

So the first step is always just practicing a bit of focus.

Find a place to rest your attention,

and it could be on your breath,

or the sensations you feel in your body,

or even something happening in the environment, sounds in the room, or a tree shifting in the breeze through your window.

Don't overthink this part.

Just find something that is happening now.

And for the next minute or so, pay attention to it. Thank you. Thank you. I. And Thank you. I'm a Thank you. So, Still there.

Just calm attention on what is happening now.

Now. Thank you. I'm I'm

and

I'm

and

...