0:01

Welcome to First This, a short

0:04

mindfulness practice and message

0:06

for any time. I'm

0:09

Katherine Nikolai. Thanks

0:11

for sitting with me today. Please

0:14

make yourself comfortable. You

0:17

can sit, lie down, take

0:19

your legs up a wall, really

0:22

any posture that suits you. If

0:25

you're comfortable with it, close your eyes. Let's

0:33

take a deep breath in through

0:35

the nose, out

0:39

through the mouth. One

0:44

more for now. Breathe in, breathe

0:50

out. Good.

0:56

Lips together, just let natural breath

0:59

move through your nostrils. Right

1:03

away, take your attention to

1:05

the feeling of

1:07

the movement of air. Get

1:14

a little cooler as it

1:16

enters your nostrils, a

1:23

little warmer as it leaves. It's

1:33

subtle, but you might be able to notice

1:36

which nostril you're breathing out

1:38

of predominantly. Stay

1:56

in this place of just

1:59

curious. Focus,

2:02

for the next minute or so. You

3:30

You Thinking

3:39

today about a Hafiz quote

3:44

It came back to me when I needed to hear it

3:47

the other day and I

3:49

wondered if you might need to hear it He

3:54

says I Wish

3:57

I could show you When

3:59

you are alone alone or

4:01

in darkness, the

4:05

astonishing light of

4:07

your own being. Hafiz

4:25

was born about 700

4:28

years ago, but he

4:30

always sounds so current to me, like he

4:34

grew up down the block and can

4:37

just cut through the static and say

4:40

the thing. Isn't

4:46

it a very human feeling to

4:49

see the light so bright and

4:52

obvious in someone, but

4:54

know they struggle to see it themselves, to

4:59

wish you could show them, and

5:05

to sometimes be alone or

5:07

in darkness and

5:10

wish for a friend's hand to reach out to you.

5:17

I wish I could

5:19

show you when

5:21

you are alone or

5:24

in darkness, the

5:27

astonishing light of

5:29

your own being. Thank

5:42

you. Fiona

7:08

Nash. On breath. Moving

7:11

through you. Rise.

7:21

And fall. Even

7:30

if it feels like just the

7:32

tiny a scrap of light. Lighter

7:37

breath still can't. Spread

7:40

it, One.

7:43

More minute like this. Now

8:55

you know how it goes, right? This

8:58

little light of mine. Time

9:04

to let it sign. I know

9:06

that's kind of cheesy but so

9:08

case you can be cheesy inside

9:10

your own had no one can

9:12

see. Roll

9:14

your shoulders back, blink your

9:17

eyes open. Sick.

9:20

Nice deep breaths from the bottoms

9:22

up your lungs. And

9:26

let it out. Again,

9:31

seller up. And

9:36

release. Get

9:42

there was so peaceful day

9:44

friend.