A Short Meditation Podcast
First This
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 led through a meditation practice.
First this, then that.
Also, listen on –
A Generous Eye
A calming mindfulness practice for releasing judgment, softening tension, and inviting more patience into your day.
The Touch of Your Clothes
A gentle sensory meditation focused on body awareness, grounding, and the subtle feeling of clothing against your skin.
Loving Kindness For Everyone
This practice is about building the capacity for kindness, beginning with yourself and gradually extending compassion to the people in your daily life.
I Wish I Could Show You
This practice is about settling into the breath, reconnecting with your inner light, and remembering the goodness and strength that may be harder to see in yourself than in others.
Yup, Those Are Thoughts
A calming grounding meditation to help you return to your body and the present moment.
Sitting in Your Own Fire
A gentle body scan meditation to help you notice, breathe, and come back to yourself.
More Than You Can Chew
A mindfulness practice for staying clear, grounded, and aligned with your values.
Meet the Day Without Bracing
A calming meditation to help you stop bracing for the worst and stay open to the present moment.
Froglessness
A short breathing meditation and the story of “frog mind,” reminding us that returning to the present moment is a practice everyone shares.
Narrow to the Next Step
A short mindfulness meditation about narrowing your focus, calming anxiety, and choosing just the next step forward.
Hang On With Me
A gentle breathing meditation about companionship, sharing the weight of the world, and remembering you’re not alone.
Self-Compassion
A calming breathing meditation about self-compassion and learning to meet your own struggles with kindness.
Solidarity Sit
A short mindfulness practice for moments of collective stress and uncertainty. Sit with your breath, honor heaviness, and allow emotions without fixing or reframing.
Meditation For Putting Your Phone Down
A short mindfulness practice to bring awareness to phone use. Explore three gentle questions—what am I doing, why, and how does it feel—to reconnect with your body and attention.
Breathing School: Ujjayi Breath
A guided mindfulness practice introducing ujjayi (victorious) breathing. Learn a steady, calming breath that builds lung capacity, focus, and grounded energy.
Most Things Don't Matter
A short mindfulness practice about releasing urgency, anxiety, and perfectionism.