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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. Thanks

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for sitting with me today. Let's

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get settled. Any

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posture is okay. And

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there are no bonus points for

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forcing yourself to hold something

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uncomfortable, okay? So

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sit or lie down or

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lean back in your lazy boy if that

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suits you. Now

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take a deep breath in through

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your nose and

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sigh audibly from your mouth. Again,

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fill your lungs and

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flush them out. Good.

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Now lips together.

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We'll work with just a natural,

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easy breath through your nose for this. In

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fact, notice the feeling of air

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moving through your nostrils right now. The

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temperature of your breath, the

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slight shift of hairs in your

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nostrils, the

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touch of it on your upper lip. Let's

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stay with that. Keep

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returning to those sensations for

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the next minute or so. When

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you get distracted, see

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how quickly you can begin again. You

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can feel that exercise of just

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patiently pivoting back to

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how your breath feels right now. Even

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if it seems like... You

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have to do it every other second,

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no matter. It

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is just as useful as if

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you only did it once or twice. We

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are training a habit to

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shift back to the present and

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to use our senses to get there. Thoughts

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are complicated. They

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are almost always about the past or the future,

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and very often they aren't even

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true. Seeing

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the world through your

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thoughts and reactions, your

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preferences and aversions, it's

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like getting a message through

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a game of telephone, but

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your body is a direct connection. Try

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right now, for the

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next minute or so, pure

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experience of your senses.

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When your thoughts enter the picture, you

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judge a sensation, you compare it to another.

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Just acknowledge, yep, that's a

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thought. Let me go

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back to how it feels. Let

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me go back to how it feels. you you

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you you

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you you

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you you you

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notice the touch of your clothes

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against your skin the

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feeling of whatever you're sitting on or

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lying on this

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could be a really useful technique for

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when it feels like things are happening

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too fast when

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emotions are galloping through you

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you can ground yourself by literally

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feeling the ground under

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your feet center

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yourself by

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literally noticing what you feel in the

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center of your body Nice.

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Let your eyes slowly open if they were

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shut. Take

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a moment before you move on. Notice

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whatever you can about your environment

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and feel your breath going deeper.

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Whenever you need to slow things down today,

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use these physical ties to

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safely bind you back

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into now. Draw

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a deep breath in through your

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nose and

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sigh with sound. One

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more time, big inhale. Let

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it go.