First This

Kathryn Nicolai

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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223 episodes
Updated Monday

Episodes223

Newest first

Feb 13, 2023 · 10 min
Body-Based Meditation
Rather not focus on your breath? There are other ways to practice.
Feb 6, 2023 · 10 min
Let Your Guard Down
What else do you have energy for when you aren't defending?
Jan 30, 2023 · 9 min
Draining the Reservoir
Let's empty out what has built up.
Jan 23, 2023 · 9 min
Enough
What is enough in this moment?
Jan 16, 2023 · 9 min
Intuition Practice
How does it feel in your body to speak the truth.
Jan 9, 2023 · 10 min
What deserves your attention...
Let's practice noticing what matters.
Jan 2, 2023 · 9 min
Consider That...
Overthinking? Push play.
Dec 26, 2022 · 9 min
Old Scars
Old scars rise up and are healed.
Dec 19, 2022 · 10 min
First and Second Level
There is what you experience, then what you think about it. Let's stay on the first level.
Dec 12, 2022 · 10 min
Sense of Self
It's a big part of your emotional maturation, the development of a strong sense of self.
Dec 5, 2022 · 10 min
The Wings of a Bird
The two qualities we are cultivating are awareness and equanimity. Let's grow them in equal proportion.
Nov 28, 2022 · 9 min
Belly, Chest and Head
Let's get centered...literally.
Nov 21, 2022 · 9 min
Breathing School: Panic Button
When you need to hit the panic button, try this breathing technique.
Nov 14, 2022 · 10 min
Like You Chose It
Can you sit with this circumstances of right now, as if you chose them?
Nov 7, 2022 · 9 min
Moment to Moment
Moment to moment non-judgmental awareness. That's our work.
Oct 31, 2022 · 10 min
Beginner's Mind
Let's start again, with a beginner's mind.
Oct 24, 2022 · 9 min
Let It Be
Sometimes when you want to let go, it doesn't go. How about 'Let it be.'
Oct 17, 2022 · 9 min
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.
Oct 10, 2022 · 10 min
Building a Habit
Let's practice in a way today that will make coming back tomorrow easier.
Oct 3, 2022 · 9 min
Learn to Observe
Between reacting and going numb, there is another option.

First This

Body-Based Meditation

Let Your Guard Down

Draining the Reservoir

Enough

Intuition Practice

What deserves your attention...

Consider That...

Old Scars

First and Second Level

Sense of Self

The Wings of a Bird

Belly, Chest and Head

Breathing School: Panic Button

Like You Chose It

Moment to Moment

Beginner's Mind

Let It Be

Face, Hands and Feet

Building a Habit

Learn to Observe