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First This

English, Fitness / Keep-fit, 1 season, 109 episodes, 18 hours, 24 minutes
About
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.
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For The Intellectualizers

Sometime we think it so we don't have to feel it.
5/20/202411 minutes, 3 seconds
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Stories We Tell

Is that story you're telling true? Is it helping you?
5/13/202410 minutes, 49 seconds
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Hot Air Balloon

5/6/202410 minutes, 49 seconds
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Quiet Together

We'll keep it simple today.
4/29/202410 minutes, 33 seconds
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Descriptive vs Prescriptive

Notice your approach.
4/22/202410 minutes, 43 seconds
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The Other Side (Encore)

A meditation on perspective, and being here while now is happening.
4/15/20248 minutes, 54 seconds
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Tell Me Everything

4/8/202411 minutes, 2 seconds
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Control

I get it, we want to feel like we have control. Let's build peace instead.
4/1/202410 minutes, 44 seconds
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Yup, Those Are Thoughts

Your thought have the power you give them.
3/25/20249 minutes, 27 seconds
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Make Space

Undealt with stuff takes up space that you need. Let's reclaim that space.
3/18/202410 minutes, 51 seconds
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I Wish I Could Show You

Let me remind you, I am behind you.
3/11/202410 minutes, 2 seconds
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Focus Practice

Paying attention improves with practice, let's do it.
3/4/202410 minutes, 7 seconds
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More Metta

May all beings everywhere be happy and free, may my actions in some way contribute.
2/26/202412 minutes, 24 seconds
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Meditator, Archaeologist

Pith helmets on! Let's see what's down there.
2/19/202410 minutes, 53 seconds
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How Observing Helps

Between shutting down and reacting there is an option, it's called observation.
2/12/202410 minutes, 25 seconds
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Tiger At The Door

When someone brings you a gift, you don't have to accept it.
2/5/202410 minutes, 6 seconds
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Feeling Is Being

Just by feeling whatever your senses show, you are meditating.
1/29/202410 minutes, 24 seconds
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Now, Not Now (Encore)

1/22/202410 minutes, 12 seconds
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Stop Waiting

Stop waiting to feel ready.
1/15/202410 minutes, 28 seconds
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The Presence That Watches

You are not your thoughts.
1/8/202410 minutes, 25 seconds
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Musical Chairs

When you call yourself to the present, there are a million places to set your mind.
1/1/202410 minutes, 15 seconds
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Then Step Back

Do your work, then step back. This is the only path to serenity.
12/25/202310 minutes, 6 seconds
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First This, Then That (Encore)

***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.
12/18/202310 minutes, 5 seconds
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Softly Softly

12/11/202310 minutes, 26 seconds
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Complete Breathing For Energy & Relaxation

12/4/202310 minutes, 48 seconds
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More Self-Compassion

11/27/202310 minutes, 11 seconds
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Present, Not Perfect

TBD
11/20/202310 minutes, 14 seconds
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Sensation Meditation

Want to work with something other than your breath?
11/13/202311 minutes, 4 seconds
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Learning To Receive

TBD
11/6/202310 minutes, 23 seconds
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Back In Your Body

Being in your head is a way to survive, when you're ready to heal and thrive we'll drop back into your body.
10/30/202310 minutes, 27 seconds
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Not Setting The Table

Clear a space for the present...and leave it clear.
10/23/202310 minutes, 27 seconds
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Monkey Mind

Hey you! Swinging from branch to branch. Come sit with me.
10/16/202310 minutes, 30 seconds
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Subtle Sensations

Sensory overloaded? Let's reset by remembering how to feel little things.
10/9/202311 minutes, 16 seconds
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You're Not Trying To Do Nothing

Meditation isn't doing or thinking nothing. It's being so full of the present that there is less space for other stuff.
10/2/20239 minutes, 53 seconds
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Why Be Present

Knowing why we are doing this helps.
9/25/202310 minutes, 43 seconds
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A Meditation To Lessen Pain

Let's try a technique for coping with and reducing pain.
9/18/202310 minutes, 2 seconds
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Self-Compassion

You, as much as any soul alive, deserve compassion.
9/11/202311 minutes, 22 seconds
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We'll See

What will happen next? We’ll See.
9/4/202310 minutes, 15 seconds
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Teeny Tiny Pep Talk

Just you, as you are is good, is enough. Nothing is missing or lacking from you.
8/28/20239 minutes, 43 seconds
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Walking the Path

At first you can't see where to put your feet, soon it becomes natural.
8/21/202311 minutes, 27 seconds
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Level of Awareness

We are all coming into this moment with the level of awareness that we have.
8/14/20239 minutes, 54 seconds
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Middle Distance

When you get stuck in what's right in front of your nose, move your gaze into the middle distance.
8/7/202310 minutes, 7 seconds
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Peace, peace, peace

Simple peaceful practice.
7/31/202310 minutes, 4 seconds
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Gratitude Practice

Or think of it as remembering to enjoy. You're meant to enjoy your life.
7/24/202310 minutes, 10 seconds
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Make friends with your brain

Sometimes wires get crossed, let's unwind them.
7/17/202310 minutes, 16 seconds
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It only has to make sense to you.

And you never have to explain.
7/10/202310 minutes, 30 seconds
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Joy division

You're meant to enjoy your life.
7/3/202310 minutes, 19 seconds
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Aspirational Recycling

Taking responsibility for your stuff.
6/26/20239 minutes, 59 seconds
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Is this Helping?

If something doesn't help you, it's ok to walk away from it.
6/19/202310 minutes, 31 seconds
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What you pay attention to.

Your life is what you notice.
6/12/202310 minutes, 14 seconds
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Knocking On Your Door

When you go looking for your thoughts, what do you find?
6/5/202310 minutes, 28 seconds
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FAQs

Asking questions keeps you present.
5/29/202310 minutes, 24 seconds
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The Middle Path

When you need to slow down, when you need to step back, step onto the middle path.
5/22/202310 minutes, 2 seconds
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It's ok not to know

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.
5/15/202310 minutes, 19 seconds
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Hold it Lightly

As things arise, feel them, be aware, but hold them lightly.
5/8/202310 minutes, 20 seconds
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Small Moments

Most of your life is made of small moments, if they mean more...that's a different kind of life.
5/1/202310 minutes, 28 seconds
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It Couldn't Matter Less

Only a few things matter, let's clear the path for them.
4/24/202310 minutes, 22 seconds
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Breathe School: Ujjayi Breathing

A breath that energizes at the same time that it soothes? Sign me up.
4/17/202311 minutes, 17 seconds
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The Pause

Between something happening, and you responding, add in a pause.
4/10/20239 minutes, 40 seconds
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We'll do this together

Come sit with me, let's practice together.
4/3/202310 minutes, 8 seconds
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The Lights in Your House

Room by room, shine a light into the corners.
3/27/20239 minutes, 18 seconds
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Yuck or Yum

Make space to choose.
3/20/20239 minutes, 34 seconds
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Return to the Lake

Let's revisit this episode... there is a part of you that cannot be harmed.
3/13/202310 minutes, 19 seconds
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Meditation for Putting Your Phone Down

Ask these three questions when you find yourself mindlessly on your phone.
3/6/20239 minutes, 47 seconds
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Your Umbrella

Looking at the difference between being kind and being nice.
2/27/20239 minutes, 32 seconds
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Back to Basics

Let's revisit the basics of mindfulness.
2/20/20239 minutes, 52 seconds
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Body-Based Meditation

Rather not focus on your breath? There are other ways to practice.
2/13/202310 minutes, 43 seconds
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Let Your Guard Down

What else do you have energy for when you aren't defending?
2/6/202310 minutes, 8 seconds
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Draining the Reservoir

Let's empty out what has built up.
1/30/20239 minutes, 49 seconds
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Enough

What is enough in this moment?
1/23/20239 minutes, 25 seconds
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Intuition Practice

How does it feel in your body to speak the truth.
1/16/20239 minutes, 45 seconds
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What deserves your attention...

Let's practice noticing what matters.
1/9/202310 minutes, 10 seconds
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Consider That...

Overthinking? Push play.
1/2/20239 minutes, 49 seconds
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Old Scars

Old scars rise up and are healed.
12/26/20229 minutes, 39 seconds
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First and Second Level

There is what you experience, then what you think about it. Let's stay on the first level.
12/19/202210 minutes, 9 seconds
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Sense of Self

It's a big part of your emotional maturation, the development of a strong sense of self.
12/12/202210 minutes, 15 seconds
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The Wings of a Bird

The two qualities we are cultivating are awareness and equanimity. Let's grow them in equal proportion.
12/5/202210 minutes, 9 seconds
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Belly, Chest and Head

Let's get centered...literally.
11/28/20229 minutes, 49 seconds
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Breath School: Panic Button

When you need to hit the panic button, try this breathing technique.
11/21/20229 minutes, 18 seconds
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Like You Chose It

Can you sit with this circumstances of right now, as if you chose them?
11/14/202210 minutes, 27 seconds
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Moment to Moment

Moment to moment non-judgmental awareness. That's our work.
11/7/20229 minutes, 34 seconds
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Beginner's Mind

Let's start again, with a beginner's mind.
10/31/202210 minutes, 5 seconds
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Let It Be

Sometimes when you want to let go, it doesn't go. How about 'Let it be.'
10/24/20229 minutes, 56 seconds
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Face, Hands and Feet

Anything that is happening now can be a focal point for meditation. Let's notice what you feel in different parts of your body.
10/17/20229 minutes, 55 seconds
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Building a Habit

Let's practice in a way today that will make coming back tomorrow easier.
10/10/202210 minutes, 25 seconds
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Learn to Observe

Between reacting and going numb, there is another option.
10/3/20229 minutes, 50 seconds
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Soften Your Focus

Don't force. Allow. Let's sit together and practice in a gentle way.
9/26/20229 minutes, 41 seconds
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A Tool for Consistent Practice

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.
9/19/20229 minutes, 58 seconds
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Negative Emotions

Negative emotions serve a purpose, let's practice sitting with them.
9/12/202211 minutes, 1 second
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Breath School: Energizing Breath

Wake up and shine with this simple breathing practice today.
9/5/20229 minutes, 27 seconds
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The Horse's Name

Pay attention to what matters, especially in vital moments.
8/29/20229 minutes, 27 seconds
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Loving Kindness Meditation

A balm for a roughed up heart...
8/22/202210 minutes, 49 seconds
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Empty Your Cup

Everything that isn't happening to you right now, let's drain it away.
8/15/20229 minutes, 50 seconds
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Label Thinking

A simple way to step outside of your thoughts. Let's sit together.
8/8/20229 minutes, 50 seconds
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Three Steps

Meditation in three simple steps. Come sit down.
8/1/20229 minutes, 55 seconds
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Calm Attention

Let's flex our muscles of calm attention. Being with what we feel and just observing.
7/25/20229 minutes, 43 seconds
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The Other Side

A meditation on perspective, and being here while now is happening.
7/18/20228 minutes, 54 seconds
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Breath School: Soothing Breath

Keep this simple soothing breath technique in your toolbox, it's gentle and easy to use wherever you are.
7/11/20229 minutes, 34 seconds
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The Unquiet Mind

If your mind races when you meditate, you are normal. Let's work where we are.
7/4/20229 minutes, 28 seconds
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The Lake

Let's find the part of you that is always calm, that is reliably steady. Even if it is small it is there.
6/27/202210 minutes, 19 seconds
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The Strawberry

Kathryn shares a zen story about enjoying the present moment even when the past and future are complicated.
6/20/202210 minutes, 4 seconds
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Your Spidey Sense

Let's learn to speak the language of the body, the oldest language ever devised.
6/13/202210 minutes, 23 seconds
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Breathing School: Complete Breathing

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.
6/6/202211 minutes, 28 seconds
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Now, Not Now

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.
5/30/202210 minutes, 12 seconds
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Repot your plant

Let's take ten minutes to settle and focus.
5/23/202210 minutes, 4 seconds
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The Goldfish

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.
5/16/20229 minutes, 58 seconds
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Begin Again

Kathryn leads you through a short meditation and reminds you that you can always begin again.
5/9/202210 minutes, 2 seconds
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First This, Then That

5/2/202210 minutes, 6 seconds
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First This Trailer

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.
4/21/20221 minute, 18 seconds