0:01

Welcome. To first there's. A

0:04

short mindfulness practice and message

0:06

for any time. I'm

0:09

Catherine, Nikolai and I'm glad you're

0:11

here! Let's

0:14

settle our bodies and men will work.

0:16

On our minds, Please.

0:19

Get as comfortable as he can, If

0:22

you're sitting, you want to find

0:24

can a natural upright position so

0:26

you can breathe easily. And if

0:28

you're laying down you might want

0:30

a cushion under your. Knees.

0:33

Pause. Me if you need two. Months.

0:36

Are saddled. Let's take

0:38

a deep breath in through the nose.

0:43

Planet out through your mouth, Again,

0:49

inhale fully. Let

0:53

it out with sound. Good.

0:59

God. Now

1:04

lips together, Might.

1:07

Your breath, Move. And

1:10

it's own pace through your nose. Since

1:22

your breath is constant and makes

1:24

for a great place to focus

1:26

the mind. Notice

1:36

as breath moves in. The

1:39

might be a tiny pause between

1:41

inhale and exhale and the notice

1:44

it rolling out. Tiny

1:47

pause again. And

1:49

the cycle repeats. If

1:53

your mind wanders off, try asking

1:55

yourself were in that cycle you

1:57

are. Would just be curious. My

2:01

ex Ceiling: Am I in

2:03

the micro paws? We

2:07

just want to get back to the present by. The

2:09

shortest route and been

2:11

curious helps. To

3:39

thinking today about. Making

3:43

space inside myself,

3:47

Sometimes our minds and hearts. Can

3:50

become cluttered up with stuff that we

3:52

don't know what to do with. Like

3:57

a broken appliance that overwhelms.

4:00

And we just. Close the door and

4:02

try not to go in that room

4:04

anymore. But.

4:07

Pretty soon you can. Start to run

4:09

out of rooms. And

4:12

you end up trying the

4:14

lives in a really narrow

4:16

corridor of comfort. The

5:29

Cynicism: A topic so

5:31

like baby steps. A

5:36

Here is the mechanism. You're

5:39

just going to be

5:42

with a. Baby

5:45

some of the less intimidating stuff

5:48

to. Start with he just

5:50

open a door. Or

5:53

things have been closed off. Any

5:58

standard. You

6:01

feel your breath. Don't

6:03

try to fix it, just be there. taking

6:08

up space, With.

6:21

Time the things you are

6:23

shutting away begin to feel

6:26

a lot. Last overwhelming you

6:28

have experience sitting with them.

6:32

They become less charged. They

6:36

are disarmed. They

6:40

shrink and significance. You

6:46

reclaim the space and

6:48

the process continues. This

7:44

is your mind. Your

7:47

heart, You deserve to have

7:49

peace here. To

7:53

feel space and light. And

7:56

doesn't do much to ask. Touch

8:55

base with your breathing. It's

8:58

supporting you. Can

9:02

I sit? Do this? It's. Okay to regain

9:04

like I won. This ends

9:06

at time. It's

9:11

a kid. arrests and take breaks and

9:13

ask for more help if that's what

9:15

you need. A

9:19

just make it all about the breathing again. Fill

9:25

the flow in the micro pas,

9:27

flow out the. For

9:50

just make some small movements. The

9:53

be stretched a bit is about feel

9:55

scared. You've

10:03

made space inside and as he

10:06

moved through the day, feel free

10:08

to keep it for healthier than

10:10

storing away more clutter. Take

10:13

a long in the hill from the bottom of

10:15

your lungs. And

10:19

Cy out. Again

10:24

or he. Then. Let

10:29

it all go.