Kathryn Nicolai

First This

Health EN ↓ 220 episodes

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.

Author

Kathryn Nicolai

Episodes

The Lights in Your House 21.07.2025 9:43

Room by room, shine a light into the corners.

It's Okay To Stop 14.07.2025 10:51

When to pause, shift, or simply give yourself permission to stop.

Softly Softly 07.07.2025 10:27

A Softer Approach to Habits

Hot Air Balloon 30.06.2025 10:49

See the thoughts, let them drift by.

Talking To Your Brain 23.06.2025 11:37

A gentle practice to shift unhelpful thoughts and support your brain’s natural ability to heal.

Tenderness Checkpoint 16.06.2025 10:33

Take a few mindful minutes to check in with yourself and soften.

Bottom Up 09.06.2025 11:17

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

Top Down 02.06.2025 11:17

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? 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