First This

Latest Episodes:

Bottom Up Jun 09, 2025

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Learn body-based mindfulness techniques to calm anxiety that begins physically. Includes breathwork, regulation tools, and nervous system support.

Top Down Jun 02, 2025

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This top-down mindfulness meditation gently leads you from head to toe, helping release tension and bring balance through focused, peaceful attention.

How Much Is Mine? May 26, 2025

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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.

Emotional Completion May 19, 2025

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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.

Human May 12, 2025

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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.

Soften May 05, 2025

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Join Kathryn Nikolai for a soothing mindfulness practice about setting boundaries, embracing imperfection, and honoring your own needs—one breath at a time.

Deflection Shield Apr 28, 2025

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This mindfulness practice encourages you to embrace comfort, gently redirect your attention to the present moment, and explore your own sensations without judgment.

Open Apr 21, 2025

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Soften your body, roll back your shoulders, and receive the moment with openness.

Rest & Digest Apr 14, 2025

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A gentle mindfulness practice to release tension, reset your nervous system, and reconnect with the present—one deep breath at a time.

Your Spidey Sense (Encore) Apr 07, 2025

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Originally presented June 13, 2022

Let's learn to speak the language of the body, the oldest language ever devised.