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Welcome to first this, a

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short mindfulness practice and

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message for any time. I'm

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Catherine Nicolai. Come,

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sit with me. Find

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a position you can be comfortable in

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for the next 10 minutes or so.

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And hey, if at any point you

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need to move or adjust, just

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go right ahead and do it. You don't

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have to be still as a statue for this. Let's

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use breath to set the stage. Deep

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inhale through the nose. Sigh

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from your mouth. One

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more, fill up. And

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release. Good.

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Touch your lips together. Let

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your breath move at its own

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pace through your nose. Let's

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spend the next minute or two just

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paying attention in a calm

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way. Pay

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attention to your

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breath. Just

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feel it coming

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and going. The

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parts of your body that move when you

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breathe. Don't

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try too hard. Use

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a gentle touch. Start

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over whenever you need to. you you

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you Still

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there Calm

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attention To

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what is happening now You

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Thinking today about how

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when you call someone's name in Italian

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They frequently say, rather

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than what or huh, they

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frequently say, di mi

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tutto, which

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means, tell

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me everything. Tell

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me everything. I

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used to live in Italy, and

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when I would hear that response

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from friends or family, I

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would think, watch out what you

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wish for. How

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healing that invitation

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can be. To

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tell someone everything.

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To let out all

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the things you might be holding

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inside. That

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your thoughts and worries and emotions

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were welcome to be expressed. Thank

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you. Thank

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you. Trying

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not to think about something,

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trying not to talk about

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something, it

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only makes it more salient, it

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becomes bigger, stickier, more

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of a drain. Saffo

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said, what cannot

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be said will

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be wept. So

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listen, it's just you

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and me here, and

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I want to give you some space to

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tell me everything, to

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speak it aloud if that helps, or

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just to allow yourself to feel

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it, to

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take your finger out of the dam and let

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whatever is back there drain

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away. I

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am here with you for this.

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Thank you. you

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you still

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here, still

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feeling the breath still

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free to express whatever you need

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to you

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you you

9:36

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 sometimes

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after I've taken my finger

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out of the dam, I feel a little I feel a little wrung

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out. It's

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normal if you do. It might

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be a sign to be a little

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extra gentle with yourself for

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the rest of the day. Extra

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grace and compassion. Roll

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your shoulders back. Take

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a deep breath in and

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release it. One

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more. Breathe in. Out

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with sound. Good.

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Peace to you and peace to me.