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

Jun 2, 2025 · 11 min
Top Down
This top-down mindfulness meditation gently leads you from head to toe, helping release tension and bring balance through focused, peaceful attention.
May 26, 2025 · 10 min
How Much Is Mine?
In this mindful moment, we’re guided to soften tension, notice the present, and let go of what isn’t ours to carry. Through gentle breathwork and reflection, we explore what belongs to us in this moment and what we can release with grace.
May 19, 2025 · 10 min
Emotional Completion
Learn how to complete the emotional cycle through physical release in this calming mindfulness practice. Feel, process, and let go—one breath at a time.
May 12, 2025 · 10 min
Human
Through a grounding breath practice and a thoughtful reflection on boundaries, self-care, and people-pleasing, we learn to soften, settle in, and honor our needs—even if it means disappointing someone else.
May 5, 2025 · 10 min
Soften
Join Kathryn Nikolai for a soothing mindfulness practice about setting boundaries, embracing imperfection, and honoring your own needs—one breath at a time.
Apr 28, 2025 · 10 min
Deflection Shield
This mindfulness practice encourages you to embrace comfort, gently redirect your attention to the present moment, and explore your own sensations without judgment.
Apr 21, 2025 · 10 min
Open
Soften your body, roll back your shoulders, and receive the moment with openness.
Apr 14, 2025 · 10 min
Rest & Digest
A gentle mindfulness practice to release tension, reset your nervous system, and reconnect with the present—one deep breath at a time.
Apr 7, 2025 · 10 min
Your Spidey Sense (Encore)
Let's learn to speak the language of the body, the oldest language ever devised.
Mar 31, 2025 · 10 min
Then Step Back (Encore)
Originally presented December 25, 2023 Do your work, then step back. This is the only path to serenity.
Mar 24, 2025 · 11 min
Self-Compassion (Encore)
You, as much as any soul alive, deserve compassion.
Mar 17, 2025 · 10 min
How Observing Helps (Encore)
Originally presented as Episode 94, February 12, 2024 Between shutting down and reacting there is an option, it's called observation.
Mar 10, 2025 · 10 min
Joy? In This Economy?
Finding joy can feel impossible when stress and uncertainty weigh you down. Explore simple ways to nurture happiness, even in challenging times.
Mar 3, 2025 · 10 min
The Radio Dial & The Pencil's Edge
Tune in to the present moment, where we explore the art of focus and the gentle shift that comes from paying attention—one breath, one thought at a time.
Feb 24, 2025 · 10 min
Breathe With Me
Let's breathe in a way that helps our bodies reset to neutral.
Feb 17, 2025 · 10 min
Minding Your Business
Attend to your own truth.
Feb 10, 2025 · 10 min
Action Absorbs Anxiety
When anxiety feels overwhelming, movement can be the key to relief. Explore how taking small, intentional actions can help calm your mind and body.
Feb 3, 2025 · 10 min
Two-Part Process
Awareness + Equanimity
Jan 27, 2025 · 20 min
20 Minute Practice
Check your dials. What are you running low on?
Jan 20, 2025 · 15 min
15 Minute Practice
Emotion's have their own half-life.

First This

Top Down

How Much Is Mine?

Emotional Completion

Human

Soften

Deflection Shield

Open

Rest & Digest

Your Spidey Sense (Encore)

Then Step Back (Encore)

Self-Compassion (Encore)

How Observing Helps (Encore)

Joy? In This Economy?

The Radio Dial & The Pencil's Edge

Breathe With Me

Minding Your Business

Action Absorbs Anxiety

Two-Part Process

20 Minute Practice

15 Minute Practice