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Welcome to First

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This, a

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short mindfulness practice and

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message for any time. I'm

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Katherine Nicolai. Please

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make yourself comfortable. If

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you're sitting in a chair, try setting

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both feet flat on the ground, hands

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resting on your thighs. And

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if it's better to use a cushion or lay

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down, please do that. Now

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draw a deep breath in through your

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nose and

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sigh from your mouth. Again,

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inhale and

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let it out. Good.

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We'll spend this first minute just

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flexing our muscles of concentration.

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So find the place in your body where

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you can most easily feel your

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breath. It might be

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at your nostrils or

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it might be in your chest or low belly. We're

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just looking for the place where it's easiest

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to pick up the physical sensations.

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Once you've found it, just

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point your attention there. Don't

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force it. Allow

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it. And

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when you realize your mind is somewhere else, pivot

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back to the feeling of breath

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coming and going. you

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you you

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you you

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you you

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you you

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you you

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you don't force

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allow allow

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allow let's stay with this calm

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attention and just

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allow in some

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other elements soften

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your jaw loosen

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your shoulders if

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you've still got your guard up can

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you let it down for

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just a few minutes I

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promise that you are safe with me and

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that you are safe with you. If

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you're comfortable with it, rest

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one hand over your heart. When

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I encourage you to go skin to

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skin, there

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is value in that contact. We

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are cradling your

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heart, my friend. Okay?

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You deserve this tenderness. Feel

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the warm touch there. We

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can communicate emotion through

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touch. It

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has been proven in tests, but do

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you really need it proven? You

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know it. You

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felt it when you've been touched with love

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before. Slow

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your breath if

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it's gotten lost or choppy. you

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you you

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You like every other

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person deserve

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compassion You

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like every other person deserve

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kindness forgiveness

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Room to not be perfect

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room to have a bad day Space

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to figure things out Time

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to be unsure you

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Still there Just

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cradle your heart with

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no hurry to move on And

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observe those tendencies now to run

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from this To

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scoff or discount it I see

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you that's telling right

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you let's

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use this last minute for

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a little soothing somatic practice

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cross your hands over your chest and

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start a slow rhythm of

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tapping tap tap

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tap on

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the opposite shoulder don't

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overthink it just

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doing some cross-body self-regulating

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work slow

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breathing tap tap

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tap you

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now bring your hands together in front

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of your face and rub them back

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and forth get

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some heat, friction

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built out and

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glasses off y'all now big breath

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in as you

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sigh hands over eyes stay

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there inhale and

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sigh Massage

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your face a bit. This

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brings the blood flow up, gets you ready

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to head into the rest of your day. Good.

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Good. Be

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gentle with yourself today. If

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you're still here and interested in

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following more of what I do,

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please go to nothingmuchhappens.com.

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We promise to never put ads on

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this show. Not everything has to be

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monetized. But if

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you benefit from what we do, it supports

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us just by rating the podcast, or

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joining my mailing list, or sharing this

11:05

show with a friend. Thank

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you.