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

I'm Catherine Nicolai. Thanks for sitting with me today.

Let's get settled.

Any posture is okay, and there are no bonus points for forcing yourself to hold something

uncomfortable, okay? So sit or lie down or lean back in your lazy boy if that suits you.

Now take a deep breath in through your nose

and sigh audibly from your mouth.

Again, fill your lungs

and flush them out.

Good.

Now, lips together.

We'll work with just a natural, easy breath through your nose for this.

In fact, notice the feeling of air moving through your nostrils right now.

The temperature of your breath.

The slight shift of hairs in your nostrils.

The touch of it on your upper lip. Let's stay with that.

Keep returning to those sensations for the next minute or so.

When you get distracted, see how quickly you can begin again. Thank you. Thank you. That exercise of just patiently pivoting back to how your breath feels right now.

Even if it seems like you have to do it every day, feels right now.

Even if it seems like you have to do it every other second, no matter.

It is just as useful as if you only did it once or twice.

We are training a habit to shift back to the present

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