First This
First This is a short mindfulness and meditation podcast by Kathryn Nicolai, creator of Nothing Much Happens. Each episode takes ten minutes to settle your mind, observe your breath, and be gently led through a meditation practice. The podcast offers a calming break in your day.
Episodes
Learning to Stay (10-Minute Music Meditation)
A 10-minute music meditation for practicing presence, strengthening concentration, and learning to gently redirect your attention whenever the mind wanders.
Learning to Stay (5-Minute Music Meditation)
A five-minute music meditation for practicing presence. Let your attention rest on sound, notice when the mind wanders, and gently return to the music.
Control
Penny on the Track
Breathe In, Not Up
Space for [ ]
The Platinum Rule
Three Good Things
Emotional Completion
The Lights in Your House
Non-Grasping
Too Hot to Handle
Hey, That's Nice
Zip It
Each Moment
Number 3
A Generous Eye
The Touch of Your Clothes
Blankness
Loving Kindness For Everyone
I Wish I Could Show You
Yup, Those Are Thoughts
Sitting in Your Own Fire
Say Less
More Than You Can Chew
No Opinion
Meet the Day Without Bracing
Froglessness
Narrow to the Next Step
Hang On With Me
Over-Explaining
Self-Compassion
Solidarity Sit
Meditation For Putting Your Phone Down
Ask these three questions when you find yourself mindlessly on your phone.
Breathing School: Ujjayi Breath
Most Things Don't Matter
Mantra: No Emergency.
Actually, I Can
Big emotions serve a purpose.
Quiet Company
A gentle reminder that silence is not a void.
Relax To Baseline
"Relaxation is who you are, anxiety is who you think you are supposed to be."
Effort and Ease
Hold it lightly.
Enough For Now
The 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.
When There is Grief
A grounding, compassionate meditation for anyone carrying something heavy.
Levels of Awareness
Steady breaths, simple points of focus, and a gentle reminder that each of us enters the moment with the awareness we have.
Musical Chairs
Today, we’re practicing coming back to the present—quickly, gently, and without judgment
Quiet Time Together
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.
Unitask With Me
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.
What's Most Advanced Is...
A grounding mindfulness practice about tuning into your body, noticing sensation without judgment, and redefining what it means to be “advanced” — presence, not perfection.
RAIN Method
Recognize, Allow, Investigate, and Nonreact. Learn to meet your thoughts and emotions with curiosity, compassion, and calm awareness.
Progressive Muscle Relaxation
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.
Ope
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
Downshift, Then Decide
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.
Non-Grasping
Learn to release the urge to control, embrace sufficiency, and find peace in presence through gentle breathing and guided reflection.
Cookie Monster
Release tension, quiet racing thoughts, and gently sit with your emotions just as they are.
Metta to the People
Soothe your nervous system with a gentle loving-kindness meditation, softening self-criticism and nurturing compassion for yourself and the world.
Breathing School: Pursed Lip Breathing
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.
1-2-3
Through mindful breathing and gentle observation, you’ll learn how to realign your focus, stay present, and access a steady middle ground.
Option 3
Move away from numbness or overwhelm, observe without reacting, and find balance in the present moment.
Slow Down
Slow mental momentum, ease anxiety, and reconnect with the present moment.
Performing Vs Being
Release the pressure to perform and find comfort in simply being yourself.
Quiet Together
The Lights in Your House
Room by room, shine a light into the corners.
It's Okay To Stop
When to pause, shift, or simply give yourself permission to stop.
Softly Softly
A Softer Approach to Habits
Hot Air Balloon
See the thoughts, let them drift by.
Talking To Your Brain
A gentle practice to shift unhelpful thoughts and support your brain’s natural ability to heal.
Tenderness Checkpoint
Take a few mindful minutes to check in with yourself and soften.
Bottom Up
Learn body-based mindfulness techniques to calm anxiety that begins physically. Includes breathwork, regulation tools, and nervous system support.
Top Down
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?
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
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
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
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
This mindfulness practice encourages you to embrace comfort, gently redirect your attention to the present moment, and explore your own sensations without judgment.
Open
Soften your body, roll back your shoulders, and receive the moment with openness.
Rest & Digest
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)
Originally presented June 13, 2022Let's learn to speak the language of the body, the oldest language ever devised.
Then Step Back (Encore)
Originally presented December 25, 2023Do your work, then step back. This is the only path to serenity.
Self-Compassion (Encore)
You, as much as any soul alive, deserve compassion.
How Observing Helps (Encore)
Originally presented as Episode 94, February 12, 2024Between shutting down and reacting there is an option, it's called observation.
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.
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