First This

By Kathryn NicolaiAlternative Health Health & Fitness Mental Health Education Self-Improvement

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Typical duration
11 min
per episode

Based on Podcast App listening data

First This episodes

November 24, 2025 Levels of Awareness
Steady breaths, simple points of focus, and a gentle reminder that each of us enters the moment with the awareness we have.
11 min
November 17, 2025 Musical Chairs
Today, we’re practicing coming back to the present—quickly, gently, and without judgment
11 min
November 10, 2025 Quiet Time Together
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.
11 min
November 03, 2025 Unitask With Me
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.
11 min
October 27, 2025 What's Most Advanced Is...
A grounding mindfulness practice about tuning into your body, noticing sensation without judgment, and redefining what it means to be “advanced” — presence, not perfection.
11 min
October 20, 2025 RAIN Method
Recognize, Allow, Investigate, and Nonreact. Learn to meet your thoughts and emotions with curiosity, compassion, and calm awareness.
11 min
October 13, 2025 Progressive Muscle Relaxation
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.
12 min
October 06, 2025 Ope
A gentle mindfulness practice that uses breath and awareness to find calm in everyday moments. Learn how the Midwestern “op” can become your mantra for non-judgmental observation and emotional steadiness
11 min
September 29, 2025 Downshift, Then Decide
A short guided practice helps you soften your body, focus your breath, and reset your nervous system — perfect for moments of stress, overwhelm, or simply to begin again with intention.
11 min
September 22, 2025 Non-Grasping
Learn to release the urge to control, embrace sufficiency, and find peace in presence through gentle breathing and guided reflection.
11 min

About First This

From the publisher's feed

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.