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© 2022 First This
Description
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.
First this, then that.
190 Episodes
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1The practice of sufficiency. Recognizing the small, momentary sense that, right now, this is enough. Nothing is missing in order for this moment to be complete.
A grounding, compassionate meditation for anyone carrying something heavy.
Steady breaths, simple points of focus, and a gentle reminder that each of us enters the moment with the awareness we have.
Today, we’re practicing coming back to the present—quickly, gently, and without judgment
Today’s practice is all about softening—just a little. We’ll check in with the body, breathe deeply, and ease ourselves into the present moment one small percentage at a time.
In today’s practice, we slow everything down and let ourselves simply observe. No forcing, no fixing—just a gentle return to the breath and a little more space in the mind.
A grounding mindfulness practice about tuning into your body, noticing sensation without judgment, and redefining what it means to be “advanced” — presence, not perfection.
Recognize, Allow, Investigate, and Nonreact. Learn to meet your thoughts and emotions with curiosity, compassion, and calm awareness.
Today’s practice focuses on progressive muscle relaxation, a powerful technique to help your body release tension, close out stress cycles, and invite deep calm.
A gentle mindfulness practice that uses breath and awareness to find calm in everyday moments. Learn how the Midwestern “op” can become your mantra for non-judgmental observation and emotional steadiness
A short guided practice helps you soften your body, focus your breath, and reset your nervous system — perfect for moments of stress, overwhelm, or simply to begin again with intention.
Learn to release the urge to control, embrace sufficiency, and find peace in presence through gentle breathing and guided reflection.
Release tension, quiet racing thoughts, and gently sit with your emotions just as they are.
Soothe your nervous system with a gentle loving-kindness meditation, softening self-criticism and nurturing compassion for yourself and the world.
Learn how to use extended exhales, pursed-lip breathing, and even simple tools like a straw to calm your nervous system and find peace anytime.
Through mindful breathing and gentle observation, you’ll learn how to realign your focus, stay present, and access a steady middle ground.
Move away from numbness or overwhelm, observe without reacting, and find balance in the present moment.
Slow mental momentum, ease anxiety, and reconnect with the present moment.
Release the pressure to perform and find comfort in simply being yourself.
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I have not listened yet is it for sleep like nothing much happens
I've been using First This for a few weeks now as my morning meditation, and I cherish these practices. It's such a lovely, accessible way to meditate. I teach yoga and these sessions have inspired my classes. I love your gentle voice and clear instruction. Thank you so much Kathryn!
powerful.
I am so so grateful to having this tool, First This, for my peace and serenity...a beautiful way to start my day. THANK YOU
THIS... a beautiful way to help let go of recurring unhelpful thoughts from the past. I'll be listening to this one frequwntly.
Absolutely loving this! I go to sleep at night with Nothing Much Happens and start my day with First This. Perfect 👌
What a bloody brilliant idea!