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

Sep 26, 2022 · 9 min
Soften Your Focus
Don't force. Allow. Let's sit together and practice in a gentle way.
Sep 19, 2022 · 9 min
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.
Sep 12, 2022 · 11 min
Negative Emotions
Negative emotions serve a purpose, let's practice sitting with them.
Sep 5, 2022 · 9 min
Breathing School: Energizing Breath
Wake up and shine with this simple breathing practice today.
Aug 29, 2022 · 9 min
The Horse's Name
Pay attention to what matters, especially in vital moments.
Aug 22, 2022 · 10 min
Loving Kindness Meditation
A balm for a roughed up heart...
Aug 15, 2022 · 9 min
Empty Your Cup
Everything that isn't happening to you right now, let's drain it away.
Aug 8, 2022 · 9 min
Label Thinking
A simple way to step outside of your thoughts. Let's sit together.
Aug 1, 2022 · 9 min
Three Steps
Meditation in three simple steps. Come sit down.
Jul 25, 2022 · 9 min
Calm Attention
Let's flex our muscles of calm attention. Being with what we feel and just observing.
Jul 18, 2022 · 8 min
The Other Side
A meditation on perspective, and being here while now is happening.
Jul 11, 2022 · 9 min
Breathing School: Soothing Breath
Keep this simple soothing breath technique in your toolbox, it's gentle and easy to use wherever you are.
Jul 4, 2022 · 9 min
The Unquiet Mind
If your mind races when you meditate, you are normal. Let's work where we are.
Jun 27, 2022 · 10 min
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.
Jun 20, 2022 · 10 min
The Strawberry
Kathryn shares a zen story about enjoying the present moment even when the past and future are complicated.
Jun 13, 2022 · 10 min
Your Spidey Sense
Let's learn to speak the language of the body, the oldest language ever devised.
Jun 6, 2022 · 11 min
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.
May 30, 2022 · 10 min
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.
May 23, 2022 · 10 min
Repot your plant
Let's take ten minutes to settle and focus.
May 16, 2022 · 9 min
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.

First This

Soften Your Focus

A Tool for Consistent Practice

Negative Emotions

Breathing School: Energizing Breath

The Horse's Name

Loving Kindness Meditation

Empty Your Cup

Label Thinking

Three Steps

Calm Attention

The Other Side

Breathing School: Soothing Breath

The Unquiet Mind

The Lake

The Strawberry

Your Spidey Sense

Breathing School: Complete Breathing

Now, Not Now

Repot your plant

The Goldfish