First This

How Much Is Mine? 26.05.2025 10:33 ↓

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 19.05.2025 10:12 ↓

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 12.05.2025 10:31 ↓

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 05.05.2025 10:14 ↓

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 28.04.2025 10:55 ↓

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

Open 21.04.2025 10:55 ↓

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

Rest & Digest 14.04.2025 10:55 ↓

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) 07.04.2025 10:56 ↓

Originally presented June 13, 2022 Let's learn to speak the language of the body, the oldest language ever devised. 

Then Step Back (Encore) 31.03.2025 10:06 ↓

Originally presented December 25, 2023 Do your work, then step back. This is the only path to serenity.

Self-Compassion (Encore) 24.03.2025 11:22 ↓

You, as much as any soul alive, deserve compassion.

How Observing Helps (Encore) 17.03.2025 10:26 ↓

Originally presented as Episode 94, February 12, 2024 Between shutting down and reacting there is an option, it's called observation.

Joy? In This Economy? 10.03.2025 10:44 ↓

Finding joy can feel impossible when stress and uncertainty weigh you down. Explore simple ways to nurture happiness, even in challenging times.

The Radio Dial & The Pencil's Edge 03.03.2025 10:42 ↓

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.

Breathe With Me 24.02.2025 10:35 ↓

Let's breathe in a way that helps our bodies reset to neutral.

Minding Your Business 17.02.2025 10:24 ↓

Attend to your own truth.

Action Absorbs Anxiety 10.02.2025 10:38 ↓

When anxiety feels overwhelming, movement can be the key to relief. Explore how taking small, intentional actions can help calm your mind and body.

Two-Part Process 03.02.2025 10:40 ↓

Awareness + Equanimity

20 Minute Practice 27.01.2025 20:36 ↓

Check your dials. What are you running low on?

15 Minute Practice 20.01.2025 15:24 ↓

Emotion's have their own half-life.

10 Minute Practice 13.01.2025 10:41 ↓

Stay on this branch, monkey.

5 Minute Practice 06.01.2025 5:42 ↓

So nice, you might do it twice!

Hmmm... And I Mean That Literally 30.12.2024 10:30 ↓

Vagal tone...coming up!

Watchwords 09.12.2024 10:52 ↓

Prime your pump for the day.