First This: Recent Episodes
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.
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.
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.
Originally presented June 13, 2022
Let's learn to speak the language of the body, the oldest language ever devised.
Originally presented December 25, 2023
Do your work, then step back. This is the only path to serenity.
Originally presented as Episode 94, February 12, 2024
Between shutting down and reacting there is an option, it's called observation.
In the tiny space between something happening and you reacting, there is a chance to choose.
In this episode of First, join Katherine Nikolai for a short yet powerful mindfulness practice designed to boost your mood using the concept of facial feedback. Katherine guides you through a simple exercise that taps into the connection between your facial muscles and your emotions, helping you "reverse-engineer" a positive state of mind. Whether you're sitting, lying down, or taking your legs up the wall, you'll start with focused breathing before moving into a gentle practice of lifting the corners of your mouth—an act that can trigger genuine feelings of happiness.
Katherine shares a personal anecdote about the impact of a genuine smile, emphasizing how our facial expressions can influence our mood and those around us. The episode wraps up with a soothing face massage, allowing you to relax and further enhance your sense of well-being.
Take a moment to smile and breathe with Katherine—your brain might just thank you for it. If you find this practice helpful, visit nothingmuchhappens.com and share it with someone who could use a mood boost today.
In this episode of First This, Kathryn Nicolai delves into the challenges of worrying about others' opinions. Discover strategies for letting go of external judgments and finding peace within yourself. Listen now for thoughtful insights and practical advice.
An Encore presentation of our Premiere EpisodeLet Kathryn lead you through a short meditation and learn a very useful mantra along the way. If you are overwhelmed and have a lot on your plate, this is the episode you need right now.
Being in your head is a way to survive, when you're ready to heal and thrive we'll drop back into your body.
Meditation isn't doing or thinking nothing. It's being so full of the present that there is less space for other stuff.
When you get stuck in what's right in front of your nose, move your gaze into the middle distance.
When you're new at something and don't know what's going on, remember it's because you're new and don't know what's going on.
Most of your life is made of small moments, if they mean more...that's a different kind of life.
There is what you experience, then what you think about it. Let's stay on the first level.
It's a big part of your emotional maturation, the development of a strong sense of self.
The two qualities we are cultivating are awareness and equanimity. Let's grow them in equal proportion.
Anything that is happening now can be a focal point for meditation. Let's notice what you feel in different parts of your body.
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.
Keep this simple soothing breath technique in your toolbox, it's gentle and easy to use wherever you are.
Let's find the part of you that is always calm, that is reliably steady. Even if it is small it is there.
Kathryn shares a zen story about enjoying the present moment even when the past and future are complicated.
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.
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.
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.
Kathryn leads you through a short meditation and reminds you that you can always begin again.
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.