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Welcome to first this,

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a short mindfulness practice and

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message for any time. I'm

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Katherine Nicolai. Thanks for

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sitting with me. Please

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make yourself comfortable and don't be

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shy about that. There's

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no particular kind of enlightenment that

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comes from forcing yourself to

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sit uncomfortably for 10 minutes. It

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just makes it less likely that you'll come

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back tomorrow. So add

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cushions, take your legs up

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a wall or arrange your body any

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way that feels good. Now

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draw a deep breath in through

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your nose and

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sigh from your mouth. And

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in, out

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with sound. Good.

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Now lips together and let

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your breath go just through your nose.

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This becomes like a metronome to

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your practice. The

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steady rhythm of your natural breath.

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And we can tune back into it at

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any moment. No

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matter how many miles you wander

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from your breath, it's

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always just one step back. you

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you you

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you you

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you you you

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you you

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you I'm

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thinking today about a story one of

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my teachers used to tell about

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someone coming to your door I'm

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trying to give you a bangle

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tike as a gift.

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How you don't have

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to accept something just because it's

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offered as a gift. You

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don't have to let the tiger in and let

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him wreck up the place. You

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can close the door and

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send them back home with it. Sometimes

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people try to give you their anger

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as if it were a gift. Acting

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as though you should hold out your

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hands and carry away their burden. Let

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it destroy your peace as

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it has destroyed theirs. But

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you don't have to take it. You can

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send them home with it. you

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you you

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Being able to catch yourself in

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that moment when

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someone's anger is thrust

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at you. to

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step back and consciously not

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bring it inside yourself. That

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is a tricky thing. Especially

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if you have in the past,

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if it's an established part of your

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behavior. It

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will take practice. And

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it's worth it. You're

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responsible for your own emotions, but

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not other people's. Listen

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to the metronome of your breath again.

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This is a tool for regulating

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yourself. Give

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yourself space to come to a point

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of balance and

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start again as much as you need to. You're

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responsible for your own emotions, but not other people's. Give

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yourself space to come to a point of balance and start again as much as you need to. This

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is a tool for regulating yourself. Give

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yourself space to come to a point of balance and start again as much as you need to. This

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is a tool for regulating yourself. Www.mooji.org.

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Why Mack minute? Really

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com now. Be

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more aware of sounds in the room

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around you. Or

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your eyes relax open. Well

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done. I wish you a

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peaceful day. Draw

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deep breath in. And

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let it out. Once

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more all the way in. And

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a big sigh.