Less talk, more space.

Make a shape, notice how it feels, be calm about it.

Showing up is enough.

In this guided mindfulness session, Katherine Nicolai teaches how to stay present with first-level sensory experiences and recognize body sensations before reacting. Learn to cultivate awareness and mindful choices.

Something you may need to hear today.

Originally presented as Episode 20 

Let's settle our systems together.

When the voice inside you isn't helpful, try this.

Maybe the point of your life is to enjoy it.

You, like every other soul, deserve kindness.

Sometime we think it so we don't have to feel it.

Is that story you're telling true? Is it helping you?

We'll keep it simple today.

Notice your approach.

A meditation on perspective, and being here while now is happening.

I get it, we want to feel like we have control. Let's build peace instead.

Your thought have the power you give them.

Undealt with stuff takes up space that you need. Let's reclaim that space.

Let me remind you, I am behind you.

Paying attention improves with practice, let's do it.

May all beings everywhere be happy and free, may my actions in some way contribute.

Pith helmets on! Let's see what's down there.

Between shutting down and reacting there is an option, it's called observation.

When someone brings you a gift, you don't have to accept it.

Just by feeling whatever your senses show, you are meditating.

Stop waiting to feel ready.

You are not your thoughts.

When you call yourself to the present, there are a million places to set your mind.

Do your work, then step back. This is the only path to serenity.

***An Encore presentation of our Premiere Episode*** Let Kathryn lead your through a short meditation and learn a very useful mantra along the way. If you are overwhelmed, have a lot on your plate, this is the episode you need right now.

TBD

Want to work with something other than your breath?

TBD

Being in your head is a way to survive, when you're ready to heal and thrive we'll drop back into your body.

Clear a space for the present...and leave it clear.

Hey you! Swinging from branch to branch. Come sit with me.

Sensory overloaded? Let's reset by remembering how to feel little things.

Meditation isn't doing or thinking nothing. It's being so full of the present that there is less space for other stuff.

Knowing why we are doing this helps.

Let's try a technique for coping with and reducing pain.

You, as much as any soul alive, deserve compassion.

What will happen next? We’ll See.

Just you, as you are is good, is enough. Nothing is missing or lacking from you.

At first you can't see where to put your feet, soon it becomes natural.

We are all coming into this moment with the level of awareness that we have.

When you get stuck in what's right in front of your nose, move your gaze into the middle distance.

Simple peaceful practice.

Or think of it as remembering to enjoy. You're meant to enjoy your life.

Sometimes wires get crossed, let's unwind them.

And you never have to explain.

You're meant to enjoy your life.

Taking responsibility for your stuff.

If something doesn't help you, it's ok to walk away from it.

Your life is what you notice.

When you go looking for your thoughts, what do you find?

Asking questions keeps you present.

When you need to slow down, when you need to step back, step onto the middle path.

When you're new at something and don't know what's going on, remember it's because you're new and don't know what's going on.

As things arise, feel them, be aware, but hold them lightly.

Most of your life is made of small moments, if they mean more...that's a different kind of life.

Only a few things matter, let's clear the path for them.

A breath that energizes at the same time that it soothes? Sign me up.

Between something happening, and you responding, add in a pause.

Come sit with me, let's practice together.

Room by room, shine a light into the corners.

Make space to choose.

Let's revisit this episode... there is a part of you that cannot be harmed.

Ask these three questions when you find yourself mindlessly on your phone.

Looking at the difference between being kind and being nice.

Let's revisit the basics of mindfulness.

Rather not focus on your breath? There are other ways to practice.

What else do you have energy for when you aren't defending?

Let's empty out what has built up.

What is enough in this moment?

How does it feel in your body to speak the truth.

Let's practice noticing what matters.

Overthinking? Push play.

Old scars rise up and are healed.

There is what you experience, then what you think about it. Let's stay on the first level.

It's a big part of your emotional maturation, the development of a strong sense of self.

The two qualities we are cultivating are awareness and equanimity. Let's grow them in equal proportion.

Let's get centered...literally.

When you need to hit the panic button, try this breathing technique.

Can you sit with this circumstances of right now, as if you chose them?

Moment to moment non-judgmental awareness. That's our work.

Let's start again, with a beginner's mind.

Sometimes when you want to let go, it doesn't go. How about 'Let it be.'

Anything that is happening now can be a focal point for meditation. Let's notice what you feel in different parts of your body.

Let's practice in a way today that will make coming back tomorrow easier.

Between reacting and going numb, there is another option.

Don't force. Allow. Let's sit together and practice in a gentle way.

How can improve the chance that you will sit mediation tomorrow? Find a way to sit today that will make you want to continue the habit.

Negative emotions serve a purpose, let's practice sitting with them.

Wake up and shine with this simple breathing practice today.

Pay attention to what matters, especially in vital moments.

A balm for a roughed up heart...

Everything that isn't happening to you right now, let's drain it away.

A simple way to step outside of your thoughts. Let's sit together.

Meditation in three simple steps. Come sit down.

Let's flex our muscles of calm attention. Being with what we feel and just observing.

A meditation on perspective, and being here while now is happening.

Keep this simple soothing breath technique in your toolbox, it's gentle and easy to use wherever you are.

If your mind races when you meditate, you are normal. Let's work where we are.

Let's find the part of you that is always calm, that is reliably steady. Even if it is small it is there.

Kathryn shares a zen story about enjoying the present moment even when the past and future are complicated.

Let's learn to speak the language of the body, the oldest language ever devised.

Breathing is your primary biological function and learning to use it as a tool can be an empowering way to work with your nervous system. Let's start with the basics.

Come sit with Kathryn for a few minutes and will sort through our minds and figure out what is for now, and what is for not now.

Let's take ten minutes to settle and focus.

Kathryn guides you through a ten minute meditation and tells a zen story about some goldfish to remind you that what we don't know about each other is...a lot.

Kathryn leads you through a short meditation and reminds you that you can always begin again.

First This is a short mindfulness and meditation podcast by Kathryn Nicolai, creator of Nothing Much Happens. Take ten minutes to settle your mind, observe your breath and be gently lead through a meditation practice. First this, then that.