A Short Meditation Podcast
First This
First This is a 10-minute mindfulness and meditation podcast with Kathryn Nicolai, creator of Nothing Much Happens. Let Kathryn guide you through a practice, with a few minutes to notice your breath before moving on to whatever comes next.
First this, then that.
Also, listen on â
Learning to Stay (20-Minute Music Meditation)
A 20-minute music meditation for practicing presence, observing without reacting, and learning to stay with sounds, silence, impulses, and changing sensations.
Learning to Stay (15-Minute Music Meditation)
A 15-minute music meditation for learning to stay present as sensations and experiences change, without grasping, resisting, or reacting to what arises.
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.
Penny on the Track
A mindfulness practice about those moments when a tiny frustration feels big enough to derail your whole day.
Breathe In, Not Up
A gentle mindfulness practice focused on relaxing the breath, releasing unnecessary effort, and making a small adjustment that can bring more ease into the body.
Space for [ ]
A mindfulness practice about using the breath as a lifeline to the present and learning what it means to hold space.
The Platinum Rule
This mindfulness practice explores the Platinum Rule, inviting us to move beyond assumptions and respond to others with curiosity, awareness, and compassion.
Three Good Things
This practice is about slowing down, noticing three good things from your day, and gently training your attention toward the moments that bring gratitude, resilience, and joy.
Emotional Completion
This practice is about noticing your body's sensations, understanding emotional completion, and allowing feelings to move through you with compassion instead of resistance.
The Lights in Your House
This practice is about gently illuminating your inner world, noticing your experience without judgment, and discovering the quiet space between awareness and reaction.
Non-Grasping
This practice is about exploring aparigraha, the practice of non-grasping, by letting go of control, embracing enough, and finding peace in the present moment.
Too Hot to Handle
This practice is about slowing down, embracing patience, and learning to savor the present moment instead of rushing toward what's next.