https://simplecast.com 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 lead through a meditation practice. First this, then that. 2022 First This en Mon, 6 Apr 2026 04:00:00 +0000 Wed, 8 Apr 2026 22:45:27 +0000 www.firstthispodcast.com First This https://image.simplecastcdn.com/images/fe6935e0-20c8-4160-a825-2471f5380564/2b314ff3-ea47-4c02-9269-9cc008b5bafe/3000x3000/first-this-meditation-podcast.jpg?aid=rss_feed www.firstthispodcast.com episodic 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. Kathryn Nicolai false https://feeds.simplecast.com/IpzeEl8U kathrynnicolai, meditation, mindfulness, nothingmuchhappens, relaxation Kathryn Nicolai contact@nothingmuchhappens.com a0d57a28-43e3-47eb-ab38-eef97467fed0 Say Less Mon, 6 Apr 2026 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Say Less Kathryn Nicolai 00:10:15 false full 206 f0bd1aea-70eb-4d85-bf0a-640eb7537983 More Than You Can Chew Mon, 30 Mar 2026 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com More Than You Can Chew Kathryn Nicolai 00:10:51 false full 205 0a2e0194-9342-483b-946f-5bc756c5a9fa No Opinion Mon, 23 Mar 2026 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com No Opinion Kathryn Nicolai 00:10:51 false full 204 8bbfae55-e9f3-4fe4-9516-ff70de1e5db0 Meet the Day Without Bracing Mon, 16 Mar 2026 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Meet the Day Without Bracing Kathryn Nicolai 00:11:27 false full 203 8182ff3f-0c2a-4605-8a82-3bf510bfabca Froglessness Mon, 9 Mar 2026 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Froglessness Kathryn Nicolai 00:10:52 false full 202 26d80377-1f3b-45d5-84d3-ec1fe9d16ecb Narrow to the Next Step Mon, 2 Mar 2026 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Narrow to the Next Step Kathryn Nicolai 00:11:13 false full 201 9f3cd20b-1ebd-437d-bc4f-84e7b4d381dd Hang On With Me Mon, 23 Feb 2026 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Hang On With Me Kathryn Nicolai 00:10:54 false full 200 48f65289-ddf3-4042-aea4-fb60e25abc9f Over-Explaining Mon, 16 Feb 2026 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Over-Explaining Kathryn Nicolai 00:10:56 false full 199 2b66f3bc-4d8f-4f3b-9dc3-0b8f67781c36 Self-Compassion Mon, 9 Feb 2026 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Self-Compassion Kathryn Nicolai 00:11:06 false full 198 88c0076b-bec6-42b2-adde-d31a36547095 Solidarity Sit Fri, 30 Jan 2026 20:17:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Solidarity Sit Kathryn Nicolai 00:10:33 false full 197 f075f9f9-ae74-40d5-a745-f10df971f453 Meditation For Putting Your Phone Down Ask these three questions when you find yourself mindlessly on your phone.

]]> Mon, 26 Jan 2026 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Ask these three questions when you find yourself mindlessly on your phone.

]]> Meditation For Putting Your Phone Down Kathryn Nicolai 00:10:07 Ask these three questions when you find yourself mindlessly on your phone. Ask these three questions when you find yourself mindlessly on your phone. false full 196 336eecac-db1b-487f-908b-da3299db1808 Breathing School: Ujjayi Breath Mon, 19 Jan 2026 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Breathing School: Ujjayi Breath Kathryn Nicolai 00:11:31 false full 195 d1f1a41d-9c7e-4c76-981f-3c2df6ff1399 Most Things Don't Matter Mantra: No Emergency.

]]> Mon, 12 Jan 2026 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Mantra: No Emergency.

]]> Most Things Don't Matter Kathryn Nicolai 00:10:22 Mantra: No Emergency. Mantra: No Emergency. false full 194 029ee532-1fc9-49aa-a743-e54f7114e3d4 Actually, I Can Mon, 5 Jan 2026 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Actually, I Can Kathryn Nicolai 00:10:35 Big emotions serve a purpose. Big emotions serve a purpose. false full 193 a05ee0aa-e804-4cee-b52d-a0b4fe10d800 Quiet Company A gentle reminder that silence is not a void. 

]]> Mon, 29 Dec 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com A gentle reminder that silence is not a void. 

]]> Quiet Company Kathryn Nicolai 00:11:08 A gentle reminder that silence is not a void. A gentle reminder that silence is not a void. false full 192 43648a7e-2017-42d2-b50e-193dbbfb1992 Relax To Baseline "Relaxation is who you are, anxiety is who you think you are supposed to be."

]]> Mon, 22 Dec 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com "Relaxation is who you are, anxiety is who you think you are supposed to be."

]]> Relax To Baseline Kathryn Nicolai 00:10:10 "Relaxation is who you are, anxiety is who you think you are supposed to be." "Relaxation is who you are, anxiety is who you think you are supposed to be." false full 191 dd6d8ff0-6497-46ea-8a31-3a1dacff9e55 Effort and Ease Hold it lightly.

]]> Mon, 15 Dec 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Hold it lightly.

]]> Effort and Ease Kathryn Nicolai 00:10:51 Hold it lightly. Hold it lightly. false full 190 244d12c9-c45f-4585-8148-6314b87eeab9 Enough For Now Mon, 8 Dec 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Enough For Now Kathryn Nicolai 00:10:24 The practice of sufficiency. Recognizing the small, momentary sense that, right now, this is enough. Nothing is missing in order for this moment to be complete. The practice of sufficiency. Recognizing the small, momentary sense that, right now, this is enough. Nothing is missing in order for this moment to be complete. false full 189 3f85727a-9550-4de1-ae5f-7b4b55501c07 When There is Grief Mon, 1 Dec 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com When There is Grief Kathryn Nicolai 00:10:37 A grounding, compassionate meditation for anyone carrying something heavy. A grounding, compassionate meditation for anyone carrying something heavy. false full 188 1f651af2-d0a6-4aca-b800-2df2776b690d Levels of Awareness Mon, 24 Nov 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Levels of Awareness Kathryn Nicolai 00:10:18 Steady breaths, simple points of focus, and a gentle reminder that each of us enters the moment with the awareness we have. Steady breaths, simple points of focus, and a gentle reminder that each of us enters the moment with the awareness we have. false full 187 5454f477-a4a1-4f70-a6b7-8cbe3eda4927 Musical Chairs Mon, 17 Nov 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Musical Chairs Kathryn Nicolai 00:10:39 Today, we’re practicing coming back to the present—quickly, gently, and without judgment Today, we’re practicing coming back to the present—quickly, gently, and without judgment false full 186 0f77b042-ffe9-4a1e-bcbb-e04170a0b825 Quiet Time Together Mon, 10 Nov 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Quiet Time Together Kathryn Nicolai 00:10:04 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. 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. false full 185 96fb5e0c-cf11-4e9a-a9d7-d920f30879bb Unitask With Me Mon, 3 Nov 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Unitask With Me Kathryn Nicolai 00:10:43 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. 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. false full 184 fced5f5c-94b0-4fe1-8b55-0ea22d9b57d3 What's Most Advanced Is... Mon, 27 Oct 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com What's Most Advanced Is... Kathryn Nicolai 00:10:40 A grounding mindfulness practice about tuning into your body, noticing sensation without judgment, and redefining what it means to be “advanced” — presence, not perfection. A grounding mindfulness practice about tuning into your body, noticing sensation without judgment, and redefining what it means to be “advanced” — presence, not perfection. false full 183 404af8fb-8688-48e7-83f5-330aae21c9f6 RAIN Method Mon, 20 Oct 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com RAIN Method Kathryn Nicolai 00:10:56 Recognize, Allow, Investigate, and Nonreact. Learn to meet your thoughts and emotions with curiosity, compassion, and calm awareness. Recognize, Allow, Investigate, and Nonreact. Learn to meet your thoughts and emotions with curiosity, compassion, and calm awareness. false full 182 0ac52c02-2268-4ac1-80b9-7a82348173d9 Progressive Muscle Relaxation Mon, 13 Oct 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Progressive Muscle Relaxation Kathryn Nicolai 00:11:05 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. 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. false full 181 a22ae458-1868-4997-99c4-78f8225b6938 Ope Mon, 6 Oct 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Ope Kathryn Nicolai 00:10:46 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 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 false full 180 797bd048-cd2f-4e7c-a44b-144b456e3ff5 Downshift, Then Decide Mon, 29 Sep 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Downshift, Then Decide Kathryn Nicolai 00:10:54 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. 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. false full 179 7b9571aa-9278-4e84-bb2f-8daafd72a389 Non-Grasping Mon, 22 Sep 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Non-Grasping Kathryn Nicolai 00:10:46 Learn to release the urge to control, embrace sufficiency, and find peace in presence through gentle breathing and guided reflection. Learn to release the urge to control, embrace sufficiency, and find peace in presence through gentle breathing and guided reflection. false full 178 5b3df4d3-5d1f-4442-a2f7-518649f1fa34 Cookie Monster Mon, 15 Sep 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Cookie Monster Kathryn Nicolai 00:11:14 Release tension, quiet racing thoughts, and gently sit with your emotions just as they are. Release tension, quiet racing thoughts, and gently sit with your emotions just as they are. false full 177 676ba76b-192b-454b-b3cc-c0ba5c56525b Metta to the People Mon, 8 Sep 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Metta to the People Kathryn Nicolai 00:11:14 Soothe your nervous system with a gentle loving-kindness meditation, softening self-criticism and nurturing compassion for yourself and the world. Soothe your nervous system with a gentle loving-kindness meditation, softening self-criticism and nurturing compassion for yourself and the world. false full 176 a91c76f1-7c0a-4cf0-a57c-b19c5d5d6b26 Breathing School: Pursed Lip Breathing Mon, 1 Sep 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Breathing School: Pursed Lip Breathing Kathryn Nicolai 00:10:41 Learn how to use extended exhales, pursed-lip breathing, and even simple tools like a straw to calm your nervous system and find peace anytime. Learn how to use extended exhales, pursed-lip breathing, and even simple tools like a straw to calm your nervous system and find peace anytime. false full 175 7f9835ce-ab19-402c-83dc-105cc336b142 1-2-3 Mon, 25 Aug 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com 1-2-3 Kathryn Nicolai 00:10:25 Through mindful breathing and gentle observation, you’ll learn how to realign your focus, stay present, and access a steady middle ground. Through mindful breathing and gentle observation, you’ll learn how to realign your focus, stay present, and access a steady middle ground. false full 174 deec70a0-4dbf-4e29-a6e2-f3bc41071e9e Option 3 Mon, 18 Aug 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Option 3 Kathryn Nicolai 00:10:17 Move away from numbness or overwhelm, observe without reacting, and find balance in the present moment. Move away from numbness or overwhelm, observe without reacting, and find balance in the present moment. false full 173 87aa8e6f-2f4d-4b69-8aa8-7ad86dbbe0de Slow Down Mon, 11 Aug 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Slow Down Kathryn Nicolai 00:10:39 Slow mental momentum, ease anxiety, and reconnect with the present moment. Slow mental momentum, ease anxiety, and reconnect with the present moment. false full 172 df3385ce-6b47-4bc2-a35c-5c61eae568db Performing Vs Being Mon, 4 Aug 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Performing Vs Being Kathryn Nicolai 00:11:09 Release the pressure to perform and find comfort in simply being yourself. Release the pressure to perform and find comfort in simply being yourself. false full 171 6f466046-fdf5-4f51-9b2d-8a76428ebb3e Quiet Together Mon, 28 Jul 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Quiet Together Kathryn Nicolai 00:10:33 false full 170 e7d94469-e911-40ae-bdba-1bc4ad742366 The Lights in Your House Mon, 21 Jul 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com The Lights in Your House Kathryn Nicolai 00:09:43 Room by room, shine a light into the corners. Room by room, shine a light into the corners. false full 169 cf9c51f5-805d-4bd9-8945-e116d6e04ffd It's Okay To Stop Mon, 14 Jul 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com It's Okay To Stop Kathryn Nicolai 00:10:51 When to pause, shift, or simply give yourself permission to stop. When to pause, shift, or simply give yourself permission to stop. false full 168 bbbd187c-e1ee-45f6-959b-6a7c475fcdb6 Softly Softly Mon, 7 Jul 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Softly Softly Kathryn Nicolai 00:10:27 A Softer Approach to Habits A Softer Approach to Habits false full 167 7cf77991-37b9-43f5-998e-51f489898779 Hot Air Balloon See the thoughts, let them drift by.

]]> Mon, 30 Jun 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com See the thoughts, let them drift by.

]]> Hot Air Balloon Kathryn Nicolai 00:10:49 See the thoughts, let them drift by. See the thoughts, let them drift by. false full 166 1120e458-e390-43be-8f00-83bd8702e8c1 Talking To Your Brain Mon, 23 Jun 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Talking To Your Brain Kathryn Nicolai 00:11:37 A gentle practice to shift unhelpful thoughts and support your brain’s natural ability to heal. A gentle practice to shift unhelpful thoughts and support your brain’s natural ability to heal. false full 165 501d6332-a168-46ce-9d15-ef17118aa9e2 Tenderness Checkpoint Mon, 16 Jun 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Tenderness Checkpoint Kathryn Nicolai 00:10:33 Take a few mindful minutes to check in with yourself and soften. Take a few mindful minutes to check in with yourself and soften. false full 164 5ccdabd9-2320-492d-bf5f-1c42a8c05dd2 Bottom Up Mon, 9 Jun 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Bottom Up Kathryn Nicolai 00:11:17 Learn body-based mindfulness techniques to calm anxiety that begins physically. Includes breathwork, regulation tools, and nervous system support. Learn body-based mindfulness techniques to calm anxiety that begins physically. Includes breathwork, regulation tools, and nervous system support. false full 163 83d9f1f9-2b66-4c6f-a504-a94d702a8645 Top Down Mon, 2 Jun 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Top Down Kathryn Nicolai 00:11:17 This top-down mindfulness meditation gently leads you from head to toe, helping release tension and bring balance through focused, peaceful attention. This top-down mindfulness meditation gently leads you from head to toe, helping release tension and bring balance through focused, peaceful attention. false full 162 d6573efc-6d7d-414b-b75a-fd2f304948a9 How Much Is Mine? Mon, 26 May 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com How Much Is Mine? Kathryn Nicolai 00:10:33 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. 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. false full 161 9c390098-3f67-45e3-bd56-f3af4210b31c Emotional Completion Mon, 19 May 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Emotional Completion Kathryn Nicolai 00:10:12 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. 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. false full 160 21a75c37-6be5-40f3-bafc-140439b9dba2 Human Mon, 12 May 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Human Kathryn Nicolai 00:10:31 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. 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. false full 159 b3660330-0cb5-4f2c-af53-da75a664b448 Soften Mon, 5 May 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Soften Kathryn Nicolai 00:10:14 Join Kathryn Nikolai for a soothing mindfulness practice about setting boundaries, embracing imperfection, and honoring your own needs—one breath at a time. Join Kathryn Nikolai for a soothing mindfulness practice about setting boundaries, embracing imperfection, and honoring your own needs—one breath at a time. false full 158 5810b420-dc67-46a7-8de8-33f4659cb47b Deflection Shield Mon, 28 Apr 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Deflection Shield Kathryn Nicolai 00:10:55 This mindfulness practice encourages you to embrace comfort, gently redirect your attention to the present moment, and explore your own sensations without judgment. This mindfulness practice encourages you to embrace comfort, gently redirect your attention to the present moment, and explore your own sensations without judgment. false full 157 a2341640-d27f-41fb-8dd8-14b5aafa2577 Open Mon, 21 Apr 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Open Kathryn Nicolai 00:10:55 Soften your body, roll back your shoulders, and receive the moment with openness. Soften your body, roll back your shoulders, and receive the moment with openness. false full 156 283d361b-85e9-49fb-b344-dfd15a2aaf35 Rest & Digest Mon, 14 Apr 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Rest & Digest Kathryn Nicolai 00:10:55 A gentle mindfulness practice to release tension, reset your nervous system, and reconnect with the present—one deep breath at a time. A gentle mindfulness practice to release tension, reset your nervous system, and reconnect with the present—one deep breath at a time. false full 155 3696535a-1656-4caf-a365-c7f99228c755 Your Spidey Sense (Encore) Originally presented June 13, 2022

Let's learn to speak the language of the body, the oldest language ever devised. 

]]> Mon, 7 Apr 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Originally presented June 13, 2022

Let's learn to speak the language of the body, the oldest language ever devised. 

]]> Your Spidey Sense (Encore) Kathryn Nicolai 00:10:56 Let's learn to speak the language of the body, the oldest language ever devised. Let's learn to speak the language of the body, the oldest language ever devised. false full 154 633e057c-7c74-4d69-a28b-64a9f1fe17fb Then Step Back (Encore) Originally presented December 25, 2023

Do your work, then step back. This is the only path to serenity.

]]> Mon, 31 Mar 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Originally presented December 25, 2023

Do your work, then step back. This is the only path to serenity.

]]> Then Step Back (Encore) Kathryn Nicolai 00:10:06 false full 153 7c801644-14dd-498d-b80e-60f61d62a180 Self-Compassion (Encore) You, as much as any soul alive, deserve compassion.

]]> Mon, 24 Mar 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com You, as much as any soul alive, deserve compassion.

]]> Self-Compassion (Encore) Kathryn Nicolai 00:11:22 false full 152 b792e78d-227f-4940-bbdd-a9069580b7f2 How Observing Helps (Encore) Originally presented as Episode 94, February 12, 2024

Between shutting down and reacting there is an option, it's called observation.

]]> Mon, 17 Mar 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Originally presented as Episode 94, February 12, 2024

Between shutting down and reacting there is an option, it's called observation.

]]> How Observing Helps (Encore) Kathryn Nicolai 00:10:26 emotional regulation, stress relief, mindfulness practice, managing reactions, self-awareness, staying present, personal growth, mindfulness, observation skills, mental clarity false full 151 73586559-df68-454f-a73d-86b44b9a770b Joy? In This Economy? Mon, 10 Mar 2025 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Joy? In This Economy? Kathryn Nicolai 00:10:44 Finding joy can feel impossible when stress and uncertainty weigh you down. Explore simple ways to nurture happiness, even in challenging times. Finding joy can feel impossible when stress and uncertainty weigh you down. Explore simple ways to nurture happiness, even in challenging times. navigating challenges, stress relief, emotional well-being, positive mindset, inner peace, gratitude, resilience, joy, mindfulness, finding happiness false full 150 277f47ee-6ba2-4b31-be4a-32e7d5ba02bc The Radio Dial & The Pencil's Edge Mon, 3 Mar 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com The Radio Dial & The Pencil's Edge Kathryn Nicolai 00:10:42 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. 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. flow state, focus, attention, self-awareness, creativity, concentration, quiet mind, mindfulness, deep work, presence false full 149 d0e3ffd5-3b37-4edd-a535-5ca116e6cc5f Breathe With Me Mon, 24 Feb 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Breathe With Me Kathryn Nicolai 00:10:35 Let's breathe in a way that helps our bodies reset to neutral. Let's breathe in a way that helps our bodies reset to neutral. body and mind, relaxation techniques, self-care, stress relief, mindfulness practice, anxiety relief, breathwork, reset to neutral, calming exercises, mindful breathing, emotional balance, body reset, deep breathing, peaceful mind, mental clarity false full 148 e47d621c-6418-45b1-a0c9-74db0b4c0bba Minding Your Business Mon, 17 Feb 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Minding Your Business Kathryn Nicolai 00:10:24 Attend to your own truth. Attend to your own truth. stress reduction, self-care, emotional health, mindful living, self-reflection, inner truth, peace of mind, calming story, self-awareness, personal growth, quiet mind, mindfulness, personal journey, focus on self, mental clarity false full 147 0d3089a7-9fac-48cf-9b5a-ae74ebb35739 Action Absorbs Anxiety Mon, 10 Feb 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Action Absorbs Anxiety Kathryn Nicolai 00:10:38 When anxiety feels overwhelming, movement can be the key to relief. Explore how taking small, intentional actions can help calm your mind and body. When anxiety feels overwhelming, movement can be the key to relief. Explore how taking small, intentional actions can help calm your mind and body. self-care, stress relief, soothing narrative, anxiety reduction, sleep aid, anxiety relief, mindful action, mindful living, mental peace, calming story, mindfulness, guided relaxation, peaceful relaxation, mental clarity, tranquility false full 146 3dcb5efd-b02a-46a7-a5da-16bcc9cf0a57 Two-Part Process Mon, 3 Feb 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Two-Part Process Kathryn Nicolai 00:10:40 Awareness + Equanimity Awareness + Equanimity bedtime story, soothing narrative, mindfulness practice, serenity, calming bedtime, relaxation, self-awareness, inner peace, personal growth, equanimity, calming podcast, mindfulness, guided reflection, tranquility, peaceful reflection false full 145 6459685f-380f-45f6-b385-646535e7c8fa 20 Minute Practice Mon, 27 Jan 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com 20 Minute Practice Kathryn Nicolai 00:20:36 Check your dials. What are you running low on? Check your dials. What are you running low on? first this podcast, guided mindfulness, personal growth tools, mental health practice, restoring energy, 20-minute mindfulness, self-check-in practice, emotional balance, mindfulness meditation, self-awareness tips false full 144 2110c90b-4523-4754-b146-cd4a89b213a6 15 Minute Practice Mon, 20 Jan 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com 15 Minute Practice Kathryn Nicolai 00:15:24 Emotion's have their own half-life. Emotion's have their own half-life. calming techniques, emotional regulation practices, first this podcast, mindfulness practice, guided meditation, mental health tips, 15-minute mindfulness, emotional half-life, emotional awareness, mindfulness for emotions false full 143 9382603e-41a5-4f5e-ac1e-eac2a12c4d86 10 Minute Practice Mon, 13 Jan 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com 10 Minute Practice Kathryn Nicolai 00:10:41 Stay on this branch, monkey. Stay on this branch, monkey. daily mindfulness tips, first this podcast, guided mindfulness exercise, mindfulness practice, calm and focus practices, quick meditation, mindful living tips, 10-minute mindfulness, mental clarity, stay on this branch monkey false full 142 f97ba50a-ba38-4a22-95c2-42080aecde83 5 Minute Practice Mon, 6 Jan 2025 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com 5 Minute Practice Kathryn Nicolai 00:05:42 So nice, you might do it twice! So nice, you might do it twice! stress relief, mindfulness practice, self-compassion, quick meditation, kathryn nicolai, grounding exercise, emotional awareness, 5-minute mindfulness, reset and recharge, breath awareness false full 141 63cdeed0-feef-4e33-9461-db177e7fe072 Hmmm... And I Mean That Literally Mon, 30 Dec 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Hmmm... And I Mean That Literally Kathryn Nicolai 00:10:30 Vagal tone...coming up! Vagal tone...coming up! false full 140 3cbeda41-c74a-4184-8b4b-8e6593710932 Reboot Mon, 23 Dec 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Reboot Kathryn Nicolai 00:10:33 false full 139 e0771b67-09b7-47d3-adb1-894f3f2065fb Too Many Thoughts Mon, 16 Dec 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Too Many Thoughts Kathryn Nicolai 00:11:03 false full 138 e374e422-d6a0-4d54-a65d-62ea30fe98c5 Watchwords Mon, 9 Dec 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Watchwords Kathryn Nicolai 00:10:52 Prime your pump for the day. Prime your pump for the day. false full 137 beef9512-1195-49f5-934f-c46ddacd9c23 For When You Just Can't Mon, 2 Dec 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com For When You Just Can't Kathryn Nicolai 00:11:06 Offering gentle guidance for finding peace even in tough times. Offering gentle guidance for finding peace even in tough times. kindness, mindfulness practice, healing, self-compassion, anxiety relief, emotional support, survival mode, mindfulness for tough times, breath awareness false full 136 a980c97a-5fe5-4381-829d-190b99b69a17 Freshly Sharpened Pencil Mon, 25 Nov 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Freshly Sharpened Pencil Kathryn Nicolai 00:10:11 See that you don't try too hard. See that you don't try too hard. gentle concentration, meditation for beginners, mindfulness practice, self-compassion, anxiety relief, meditation tips, soft focus, mindfulness for relaxation, breath awareness false full 135 2f563cf8-a0ca-4004-ad9e-75c1ddb3d399 Don't Be a (Knee) Jerk Mon, 18 Nov 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Don't Be a (Knee) Jerk Kathryn Nicolai 00:10:03 In the tiny space between something happening and you reacting, there is a chance to choose. In the tiny space between something happening and you reacting, there is a chance to choose. observation, mindfulness practice, reaction control, mindful living, meditation for mindfulness, self-awareness, emotional awareness, breath awareness, compassion false full 134 e3fbe09a-f8ce-4453-a18e-59b535b58d8b Put It Away Mon, 11 Nov 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Put It Away Kathryn Nicolai 00:10:30 Sometimes you can choose, right away to discard something. Sometimes you can choose, right away to discard something. false full 133 3bfdbaeb-3b43-47da-8466-8e42dc27b39f Three Good Things Mon, 4 Nov 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Three Good Things Kathryn Nicolai 00:10:34 Let's prime your brain to see and feel more good things. Let's prime your brain to see and feel more good things. feel-good moments, mindfulness practice, uplifting morning routine, nothing much happens podcast, gratitude meditation, start your day right, positivity meditation, brain priming for positivity, morning meditation podcast, three good things false full 132 a9f34c66-6aaa-48c5-b3a2-65ee6259bfb4 Zoom Out, Zoom In Mon, 28 Oct 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Zoom Out, Zoom In Kathryn Nicolai 00:10:37 Reset your perspective. Reset your perspective. false full 131 23786451-6841-493f-ab77-5f16e30be3d2 Say Less Mon, 21 Oct 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Say Less Kathryn Nicolai 00:10:15 Less talk, more space. Less talk, more space. false full 130 36c106e5-88f5-4008-9184-9f2166f6a898 Calm About It Mon, 14 Oct 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Calm About It Kathryn Nicolai 00:10:26 Make a shape, notice how it feels, be calm about it. Make a shape, notice how it feels, be calm about it. false full 129 7ee144d2-7c0b-4ec7-9ae4-8b4bd713fed2 I Got Nothin' Mon, 7 Oct 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com I Got Nothin' Kathryn Nicolai 00:10:21 Showing up is enough. Showing up is enough. relaxation techniques, mental wellness, stress relief, meditation for beginners, mindfulness practice, guided meditation, katherine nikolai, mindful breathing, breathing exercises, self-care routine false full 128 2104957b-99d8-4ca1-8311-b99aab2565f5 It Only Has To Make Sense To You (Encore) Mon, 30 Sep 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com It Only Has To Make Sense To You (Encore) Kathryn Nicolai 00:10:54 A simple reminder. Your life only has to make sense to you. A simple reminder. Your life only has to make sense to you. stress relief, meditation practice, emotional well-being, guided meditation, self-acceptance, personal growth, mindfulness, breathing exercises, presence false full 127 f588ab7d-523b-4ab0-8318-b3862d691d1a First and Second Level (Encore) Mon, 23 Sep 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com First and Second Level (Encore) Kathryn Nicolai 00:10:47 One level is awareness. The next level is your response. One level is awareness. The next level is your response. self-care, katherine nicolai, first-level experience, sensory awareness, interoception, guided meditation, meditation, mindfulness, breathing exercises, emotional awareness false full 126 0f9f66e3-e8d3-46c8-975d-ee3e4411f3fd Let It Be (Encore)  Visit Nothing Much Happens for more.

]]> Mon, 16 Sep 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com  Visit Nothing Much Happens for more.

]]> Let It Be (Encore) Kathryn Nicolai 00:10:34 Sometimes even when you're ready to let it go, it doesn't go. Sometimes even when you're ready to let it go, it doesn't go. zen stories, self-care, letting go, stress relief, guided meditation, emotional healing, meditation, katherine nikolai, mindfulness, breathing exercises false full 125 b94d5e26-7497-4680-9970-93b51350e3b4 The Presence That Watches (Encore)  Explore more at Nothing Much Happens.

]]> Mon, 9 Sep 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com  Explore more at Nothing Much Happens.

]]> The Presence That Watches (Encore) Kathryn Nicolai 00:10:48 If you aren't your thoughts, who are you? If you aren't your thoughts, who are you? self-care, guided meditation, peace of mind, breathwork, meditation, present moment, observing thoughts, relaxation, katherine nikolai, mindfulness false full 124 325db30c-115f-4c42-ae23-4f89c97a8252 Sitting In Your Own Fire Mon, 2 Sep 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Sitting In Your Own Fire Kathryn Nicolai 00:10:41 A tricky skill, but let's learn it together. A tricky skill, but let's learn it together. first this podcast, mindfulness practice, emotional equanimity, self-awareness techniques, calming meditation, katherine nikolai, quick mindfulness exercise, daily mindfulness routine, guided relaxation, body awareness meditation false full 123 778f4e55-2af6-472a-8819-0cbe9aa6ed73 Mood Boost; Facial Feedback Mon, 26 Aug 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Mood Boost; Facial Feedback Kathryn Nicolai 00:10:26 Feel better in a few minutes. Feel better in a few minutes. relaxation exercises, mood boost, mindfulness practice, facial feedback, emotional well-being, guided meditation, mental health tips, katherine nikolai, smile technique, positive thinking false full 122 a472126f-e07a-4d90-b6e1-3ceb92484a9b Map Maker  

If you find this practice helpful, visit nothingmuchhappens.com and share it with someone who could use a moment of mindfulness today.

]]> Mon, 19 Aug 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com  

If you find this practice helpful, visit nothingmuchhappens.com and share it with someone who could use a moment of mindfulness today.

]]> Map Maker Kathryn Nicolai 00:10:41 There are lots of thoughts up there, let's map it out. There are lots of thoughts up there, let's map it out. relaxation exercises, body scan meditation, stress relief, mindfulness practice, map maker technique, present moment, katherine nikolai, inner calm, breath awareness, non-judgmental observation false full 121 c31d74bb-2ff3-448f-a446-2b10246324a2 Are You Sure? Mon, 12 Aug 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Are You Sure? Kathryn Nicolai 00:10:35 Stop asking if you're sure. Stop asking if you're sure. false full 120 97882fe2-4809-484d-a350-ca18cc95d000 When It Doesn't Get Easier Mon, 5 Aug 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com When It Doesn't Get Easier Kathryn Nicolai 00:10:41 Sometimes it doesn't get easier. What then? Sometimes it doesn't get easier. What then? false full 119 77c96c71-170e-4d30-ad02-fe9fa7e4b174 The Thing Mon, 29 Jul 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com The Thing Kathryn Nicolai 00:10:34 If you're waiting to find the thing that is going to make everything make sense, you're losing a lot of now. If you're waiting to find the thing that is going to make everything make sense, you're losing a lot of now. false full 118 823f6276-c293-4852-bac6-c4524f39c64e What If You Don't Need To Improve Yourself? Mon, 22 Jul 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com What If You Don't Need To Improve Yourself? Kathryn Nicolai 00:10:28 Hear me out, maybe your purpose in life isn't to constantly fix yourself. Hear me out, maybe your purpose in life isn't to constantly fix yourself. false full 117 aa39717e-1b07-4bbb-98d7-0af83e9107ea Getting Caught Up In What Others Think Mon, 15 Jul 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Getting Caught Up In What Others Think Kathryn Nicolai 00:11:10 Plus a long slow joke. Plus a long slow joke. false full 116 36d386bd-dca7-4cc2-8543-1eec63147f2f Where They Can Meet You Mon, 8 Jul 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Where They Can Meet You Kathryn Nicolai 00:10:57 Something you may need to hear today. Something you may need to hear today. false full 115 4a7d4707-78db-4491-a50e-ad976233794e Sitting With It vs Ruminating Mon, 1 Jul 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Sitting With It vs Ruminating Kathryn Nicolai 00:10:44 When are processing and when are you stuck? When are processing and when are you stuck? false full 114 f8c6de12-8dff-4b9b-85d8-545107dbd80c Negative Emotions (Encore) Originally presented as Episode 20

 

]]> Mon, 24 Jun 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Originally presented as Episode 20

 

]]> Negative Emotions (Encore) Kathryn Nicolai 00:11:01 Negative emotions serve a purpose, let's practice sitting with them. Negative emotions serve a purpose, let's practice sitting with them. false full 113 a7edc23a-992e-4bb2-996f-29ded78a3c62 Let's Co-Regulate Mon, 17 Jun 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Let's Co-Regulate Kathryn Nicolai 00:11:09 Let's settle our systems together. Let's settle our systems together. false full 112 92c7aacc-a43b-4cc1-b8e5-edbe299569f5 A Useful Question Mon, 10 Jun 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com A Useful Question Kathryn Nicolai 00:10:45 When the voice inside you isn't helpful, try this. When the voice inside you isn't helpful, try this. false full 111 f4a87f92-9c91-4979-ac5a-1817875184bc Savoring Mon, 3 Jun 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Savoring Kathryn Nicolai 00:11:09 Maybe the point of your life is to enjoy it. Maybe the point of your life is to enjoy it. false full 110 87078cc5-63f9-4abb-9584-0d687c67156d More Self-Compassion Mon, 27 May 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com More Self-Compassion Kathryn Nicolai 00:11:10 You, like every other soul, deserve kindness. You, like every other soul, deserve kindness. false full 109 abf354e8-9974-423e-9bab-f4533f7a1739 For The Intellectualizers Mon, 20 May 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com For The Intellectualizers Kathryn Nicolai 00:11:03 Sometime we think it so we don't have to feel it. Sometime we think it so we don't have to feel it. false full 108 4e5b5d00-bd3f-4ef5-8183-d8a49eab6e0a Stories We Tell Mon, 13 May 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Stories We Tell Kathryn Nicolai 00:10:49 Is that story you're telling true? Is it helping you? Is that story you're telling true? Is it helping you? false full 107 a0d4dd6a-ce13-4e03-9a83-7992de68f845 Hot Air Balloon Mon, 6 May 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Hot Air Balloon Kathryn Nicolai 00:10:49 See the thoughts, let them drift by. See the thoughts, let them drift by. false full 106 b216fa5e-0ef4-4322-89bb-a7a24e48783f Quiet Together Mon, 29 Apr 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Quiet Together Kathryn Nicolai 00:10:33 We'll keep it simple today. We'll keep it simple today. false full 105 8df699cb-ea20-49c3-810d-ee597094f521 Descriptive vs Prescriptive Mon, 22 Apr 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Descriptive vs Prescriptive Kathryn Nicolai 00:10:43 Notice your approach. Notice your approach. false full 104 5c876e35-056d-4953-a8b9-f923237ad323 The Other Side (Encore) A meditation on perspective, and being here while now is happening.

]]> Mon, 15 Apr 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com A meditation on perspective, and being here while now is happening.

]]> The Other Side (Encore) Kathryn Nicolai 00:08:54 false full 103 105e1ef8-d45e-4af0-82d8-e4c36b2d2119 Tell Me Everything Mon, 8 Apr 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Tell Me Everything Kathryn Nicolai 00:11:02 false full 102 4efdec07-0c3e-480f-8270-934cb2ead245 Control Mon, 1 Apr 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Control Kathryn Nicolai 00:10:44 I get it, we want to feel like we have control. Let's build peace instead. I get it, we want to feel like we have control. Let's build peace instead. false full 101 0447b7e9-e2d0-47ba-ae5e-5970f832d781 Yup, Those Are Thoughts Your thoughts have the power you give them.

]]> Mon, 25 Mar 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Your thoughts have the power you give them.

]]> Yup, Those Are Thoughts Kathryn Nicolai 00:09:27 false full 100 f613b816-588c-484c-a19d-2c3b479f77be Make Space Mon, 18 Mar 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Make Space Kathryn Nicolai 00:10:51 Undealt with stuff takes up space that you need. Let's reclaim that space. Undealt with stuff takes up space that you need. Let's reclaim that space. false full 99 4d580bb9-c711-440b-b0e7-10f3a853c1b3 I Wish I Could Show You Mon, 11 Mar 2024 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com I Wish I Could Show You Kathryn Nicolai 00:10:02 Let me remind you, I am behind you. Let me remind you, I am behind you. false full 98 c1ac0599-4195-4007-8474-184b269f555f Focus Practice Mon, 4 Mar 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Focus Practice Kathryn Nicolai 00:10:07 Paying attention improves with practice, let's do it. Paying attention improves with practice, let's do it. false full 97 948b2fe6-e5be-4df8-a7f8-5dedc9d1f017 More Metta Mon, 26 Feb 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com More Metta Kathryn Nicolai 00:12:24 May all beings everywhere be happy and free, may my actions in some way contribute. May all beings everywhere be happy and free, may my actions in some way contribute. false full 96 e5356213-02c5-44b4-93c4-4a494b394088 Meditator, Archaeologist Mon, 19 Feb 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Meditator, Archaeologist Kathryn Nicolai 00:10:53 Pith helmets on! Let's see what's down there. Pith helmets on! Let's see what's down there. false full 95 dc923e46-2a4d-4098-8718-1eb4e9ae84c9 How Observing Helps Mon, 12 Feb 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com How Observing Helps Kathryn Nicolai 00:10:25 Between shutting down and reacting there is an option, it's called observation. Between shutting down and reacting there is an option, it's called observation. false full 94 cb19a2b7-c440-4b8d-bcfa-9e81ab436d72 Tiger At The Door Mon, 5 Feb 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Tiger At The Door Kathryn Nicolai 00:10:06 When someone brings you a gift, you don't have to accept it. When someone brings you a gift, you don't have to accept it. false full 93 e1f1ffc5-cd7c-4833-9e7c-0540c3d4e38b Feeling Is Being Mon, 29 Jan 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Feeling Is Being Kathryn Nicolai 00:10:24 Just by feeling whatever your senses show, you are meditating. Just by feeling whatever your senses show, you are meditating. false full 92 353b2350-7ab7-41b7-b23e-1ca8e5b897d1 Now, Not Now (Encore) Mon, 22 Jan 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Now, Not Now (Encore) Kathryn Nicolai 00:10:12 An Encore presentation of Episode 5. Come sit with Kathryn for a few minutes and will sort through our minds and figure out what is for now, and what is for not now. An Encore presentation of Episode 5. Come sit with Kathryn for a few minutes and will sort through our minds and figure out what is for now, and what is for not now. false full 91 4a7e8c21-65b9-4dc1-a282-dff9a46fb274 Stop Waiting Mon, 15 Jan 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Stop Waiting Kathryn Nicolai 00:10:28 Stop waiting to feel ready. Stop waiting to feel ready. false full 90 de90e794-e7a1-46aa-b63b-db65d6a7c8ee The Presence That Watches Mon, 8 Jan 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com The Presence That Watches Kathryn Nicolai 00:10:25 You are not your thoughts. You are not your thoughts. false full 89 0b8e8dc7-e69e-4b18-af11-2ab6e75814d2 Musical Chairs Mon, 1 Jan 2024 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Musical Chairs Kathryn Nicolai 00:10:15 When you call yourself to the present, there are a million places to set your mind. When you call yourself to the present, there are a million places to set your mind. false full 88 b1e20fc1-bfad-4f09-a7aa-9dbdce8eb2c8 Then Step Back Mon, 25 Dec 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Then Step Back Kathryn Nicolai 00:10:06 Do your work, then step back. This is the only path to serenity. Do your work, then step back. This is the only path to serenity. false full 87 0cdc65b0-b977-493b-9eb8-22d5896cf1ec First This, Then That (Encore) Mon, 18 Dec 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com First This, Then That (Encore) Kathryn Nicolai 00:10:05 ***An Encore presentation of our Premiere Episode*** Let Kathryn lead you through a short meditation and learn a very useful mantra along the way. If you are overwhelmed and have a lot on your plate, this is the episode you need right now. ***An Encore presentation of our Premiere Episode*** Let Kathryn lead you through a short meditation and learn a very useful mantra along the way. If you are overwhelmed and have a lot on your plate, this is the episode you need right now. firstthis, meditation, kathrynicolai, mindfulness false full 86 f21bd2df-c48b-480a-9b64-be149202aa33 Softly Softly Mon, 11 Dec 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Softly Softly Kathryn Nicolai 00:10:26 If you've been making rules to live and die by, try this instead. Softly, softly. If you've been making rules to live and die by, try this instead. Softly, softly. false full 85 541f3893-844d-4a47-ae12-2d2d701cae98 Complete Breathing For Energy & Relaxation Mon, 4 Dec 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Complete Breathing For Energy & Relaxation Kathryn Nicolai 00:10:48 For a balance of energy and relation, try this technique. For a balance of energy and relation, try this technique. false full 84 3f3700be-4d71-41d6-8089-24169464d17a More Self-Compassion Mon, 27 Nov 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com More Self-Compassion Kathryn Nicolai 00:10:11 Hey, don't skip this one ok? Hey, don't skip this one ok? false full 83 c20a027e-b103-44bf-bdf2-f8b8de71972a Present, Not Perfect TBD

]]> Mon, 20 Nov 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com TBD

]]> Present, Not Perfect Kathryn Nicolai 00:10:14 Perfectionism is a trap, let's find another way. Perfectionism is a trap, let's find another way. false full 82 15da5611-73c4-4758-947f-6affbc87c2ca Sensation Meditation Mon, 13 Nov 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Sensation Meditation Kathryn Nicolai 00:11:04 Want to work with something other than your breath? Want to work with something other than your breath? false full 81 46c6fce2-85c4-4857-b77c-4b15fcfe6733 Learning To Receive Mon, 6 Nov 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Learning To Receive Kathryn Nicolai 00:10:23 Sometimes the trickiest lesson is learning to receive. Sometimes the trickiest lesson is learning to receive. false full 80 728583e2-f716-4784-8283-394d6999ca56 Back In Your Body Mon, 30 Oct 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Back In Your Body Kathryn Nicolai 00:10:27 Being in your head is a way to survive, when you're ready to heal and thrive we'll drop back into your body. Being in your head is a way to survive, when you're ready to heal and thrive we'll drop back into your body. false full 79 5c3c3753-4483-4c56-9446-ff5180ba4409 Not Setting The Table Mon, 23 Oct 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Not Setting The Table Kathryn Nicolai 00:10:27 Clear a space for the present...and leave it clear. Clear a space for the present...and leave it clear. false full 78 0c35189f-66da-4520-a69d-0ac9313884d8 Monkey Mind Mon, 16 Oct 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Monkey Mind Kathryn Nicolai 00:10:30 Hey you! Swinging from branch to branch. Come sit with me. Hey you! Swinging from branch to branch. Come sit with me. false full 77 08f10025-940e-4905-ac4c-85982d043922 Subtle Sensations Mon, 9 Oct 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Subtle Sensations Kathryn Nicolai 00:11:16 Sensory overloaded? Let's reset by remembering how to feel little things. Sensory overloaded? Let's reset by remembering how to feel little things. false full 76 871ed0bc-3c38-42c2-aa74-fcd5e50a30e4 You're Not Trying To Do Nothing Mon, 2 Oct 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com You're Not Trying To Do Nothing Kathryn Nicolai 00:09:53 Meditation isn't doing or thinking nothing. It's being so full of the present that there is less space for other stuff. Meditation isn't doing or thinking nothing. It's being so full of the present that there is less space for other stuff. false full 75 21203751-ade8-48d0-9bf0-66a92d9f841f Why Be Present Mon, 25 Sep 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Why Be Present Kathryn Nicolai 00:10:43 Knowing why we are doing this helps. Knowing why we are doing this helps. false full 74 9d59fbed-9fdc-4794-b3ff-717629cdadc0 A Meditation To Lessen Pain Mon, 18 Sep 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com A Meditation To Lessen Pain Kathryn Nicolai 00:10:02 Let's try a technique for coping with and reducing pain. Let's try a technique for coping with and reducing pain. false full 73 72ff17ea-f577-45a4-b8f9-962d1252fd8a Self-Compassion Mon, 11 Sep 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Self-Compassion Kathryn Nicolai 00:11:22 You, as much as any soul alive, deserve compassion. You, as much as any soul alive, deserve compassion. false full 72 20dff31b-0196-483e-9ee7-0fa7e3a83ef0 We'll See Mon, 4 Sep 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com We'll See Kathryn Nicolai 00:10:15 What will happen next? We’ll See. What will happen next? We’ll See. false full 71 5f24323b-722d-4aee-98f1-42c89eda6813 Teeny Tiny Pep Talk Mon, 28 Aug 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Teeny Tiny Pep Talk Kathryn Nicolai 00:09:43 Just you, as you are is good, is enough. Nothing is missing or lacking from you. Just you, as you are is good, is enough. Nothing is missing or lacking from you. false full 70 7c0b7223-8761-4092-87f3-51d525aab9f2 Walking the Path Mon, 21 Aug 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Walking the Path Kathryn Nicolai 00:11:27 At first you can't see where to put your feet, soon it becomes natural. At first you can't see where to put your feet, soon it becomes natural. false full 69 de34253e-980f-4581-864a-43a85fa15bbc Level of Awareness Mon, 14 Aug 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Level of Awareness Kathryn Nicolai 00:09:54 We are all coming into this moment with the level of awareness that we have. We are all coming into this moment with the level of awareness that we have. false full 68 91b1f2c5-43a9-4629-91eb-a99226f09c3d Middle Distance Mon, 7 Aug 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Middle Distance Kathryn Nicolai 00:10:07 When you get stuck in what's right in front of your nose, move your gaze into the middle distance. When you get stuck in what's right in front of your nose, move your gaze into the middle distance. false full 67 442cafd3-18fd-445d-a638-5c5f113e9206 Peace, peace, peace Mon, 31 Jul 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Peace, peace, peace Kathryn Nicolai 00:10:04 Simple peaceful practice. Simple peaceful practice. false full 66 2876a19e-c643-45b9-a3c3-5a8345c2e0d0 Gratitude Practice Mon, 24 Jul 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Gratitude Practice Kathryn Nicolai 00:10:10 Or think of it as remembering to enjoy. You're meant to enjoy your life. Or think of it as remembering to enjoy. You're meant to enjoy your life. false full 65 541be6e4-aafc-41ef-832e-60e6da609eea Make friends with your brain Mon, 17 Jul 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Make friends with your brain Kathryn Nicolai 00:10:16 Sometimes wires get crossed, let's unwind them. Sometimes wires get crossed, let's unwind them. false full 64 fb6bea7c-aff5-454b-854b-d4b641522270 It only has to make sense to you. Mon, 10 Jul 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com It only has to make sense to you. Kathryn Nicolai 00:10:30 And you never have to explain. And you never have to explain. false full 63 70563ffb-bc2c-4dba-b812-03d712691cda Joy division Mon, 3 Jul 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Joy division Kathryn Nicolai 00:10:19 You're meant to enjoy your life. You're meant to enjoy your life. false full 62 bbee4c76-1b57-4f9f-b434-9318c6c9f864 Aspirational Recycling Mon, 26 Jun 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Aspirational Recycling Kathryn Nicolai 00:09:59 Taking responsibility for your stuff. Taking responsibility for your stuff. false full 61 98260f0d-67f4-4714-81dc-089139d68f9e Is this Helping? Mon, 19 Jun 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Is this Helping? Kathryn Nicolai 00:10:31 If something doesn't help you, it's ok to walk away from it. If something doesn't help you, it's ok to walk away from it. false full 60 d33fdb4a-8409-4da0-bb51-977b6d1341f3 What you pay attention to. Mon, 12 Jun 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com What you pay attention to. Kathryn Nicolai 00:10:14 Your life is what you notice. Your life is what you notice. false full 59 abce3bd4-220c-4d9e-aa2c-af9720e40247 Knocking On Your Door Mon, 5 Jun 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Knocking On Your Door Kathryn Nicolai 00:10:28 When you go looking for your thoughts, what do you find? When you go looking for your thoughts, what do you find? false full 58 ee46e102-3a81-4740-a0dc-a3276b290539 FAQs Mon, 29 May 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com FAQs Kathryn Nicolai 00:10:24 Asking questions keeps you present. Asking questions keeps you present. false full 57 41dced62-365a-4a7b-aab4-68fae41757bb The Middle Path Mon, 22 May 2023 15:00:27 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com The Middle Path Kathryn Nicolai 00:10:02 When you need to slow down, when you need to step back, step onto the middle path. When you need to slow down, when you need to step back, step onto the middle path. false full 56 99f1e2b2-d616-4440-a6cb-4da3dddf1a4a It's ok not to know Mon, 15 May 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com It's ok not to know Kathryn Nicolai 00:10:19 When you're new at something and don't know what's going on, remember it's because you're new and don't know what's going on. When you're new at something and don't know what's going on, remember it's because you're new and don't know what's going on. false full 55 14b087ea-e68c-4897-8710-61cc5b045dbf Hold it Lightly Mon, 8 May 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Hold it Lightly Kathryn Nicolai 00:10:20 As things arise, feel them, be aware, but hold them lightly. As things arise, feel them, be aware, but hold them lightly. false full 54 de8b3127-38ff-45e2-adea-bd8f2bb81275 Small Moments Mon, 1 May 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Small Moments Kathryn Nicolai 00:10:28 Most of your life is made of small moments, if they mean more...that's a different kind of life. Most of your life is made of small moments, if they mean more...that's a different kind of life. false full 53 1cf59983-7d35-4563-8620-1360267ad0cc It Couldn't Matter Less Mon, 24 Apr 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com It Couldn't Matter Less Kathryn Nicolai 00:10:22 Only a few things matter, let's clear the path for them. Only a few things matter, let's clear the path for them. false full 52 93ad23c6-c148-432b-aa37-5476fd89ddf5 Breathing School: Ujjayi Breathing Mon, 17 Apr 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Breathing School: Ujjayi Breathing Kathryn Nicolai 00:11:17 A breath that energizes at the same time that it soothes? Sign me up. A breath that energizes at the same time that it soothes? Sign me up. false full 51 7a76ea7d-b581-4bc8-af3b-f82e62e6888c The Pause Mon, 10 Apr 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com The Pause Kathryn Nicolai 00:09:40 Between something happening, and you responding, add in a pause. Between something happening, and you responding, add in a pause. false full 50 d86ea36b-bf0d-4954-86cb-c7f12e5c34ba We'll do this together Mon, 3 Apr 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com We'll do this together Kathryn Nicolai 00:10:08 Come sit with me, let's practice together. Come sit with me, let's practice together. false full 49 81145683-48cf-4f7e-ac7b-bb40f1d8ceab The Lights in Your House Mon, 27 Mar 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com The Lights in Your House Kathryn Nicolai 00:09:18 Room by room, shine a light into the corners. Room by room, shine a light into the corners. meditation, morning false full 48 0be623a7-675b-49ef-a34c-a44fb10cacae Yuck or Yum Mon, 20 Mar 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Yuck or Yum Kathryn Nicolai 00:09:34 Make space to choose. Make space to choose. meditation, morning false full 47 5ab8f075-62f8-4d54-b867-fd79a193f1d6 Return to the Lake Mon, 13 Mar 2023 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Return to the Lake Kathryn Nicolai 00:10:19 Let's revisit this episode... there is a part of you that cannot be harmed. Let's revisit this episode... there is a part of you that cannot be harmed. meditation, morning false full 46 7acb02ff-c6f5-4dad-b662-4de9269c783f Meditation for Putting Your Phone Down Mon, 6 Mar 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Meditation for Putting Your Phone Down Kathryn Nicolai 00:09:47 Ask these three questions when you find yourself mindlessly on your phone. Ask these three questions when you find yourself mindlessly on your phone. meditation, morning, phone addiction, android, iphone false full 45 75cc3c57-02a5-4a54-adb3-56019b72588b Your Umbrella Mon, 27 Feb 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Your Umbrella Kathryn Nicolai 00:09:32 Looking at the difference between being kind and being nice. Looking at the difference between being kind and being nice. meditation, morning false full 44 67480d07-0d80-4dd2-9b9f-756343e796d4 Back to Basics Mon, 20 Feb 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Back to Basics Kathryn Nicolai 00:09:52 Let's revisit the basics of mindfulness. Let's revisit the basics of mindfulness. meditation, morning false full 43 f8834f79-639a-44cb-a6f0-f933285fb34b Body-Based Meditation Mon, 13 Feb 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Body-Based Meditation Kathryn Nicolai 00:10:43 Rather not focus on your breath? There are other ways to practice. Rather not focus on your breath? There are other ways to practice. meditation, morning false full 42 71f24f92-d11d-45a0-bc5d-198cb5f02544 Let Your Guard Down Mon, 6 Feb 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Let Your Guard Down Kathryn Nicolai 00:10:08 What else do you have energy for when you aren't defending? What else do you have energy for when you aren't defending? meditation, morning false full 41 73b05749-982b-4acb-9257-f82cff6b6786 Draining the Reservoir Mon, 30 Jan 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Draining the Reservoir Kathryn Nicolai 00:09:49 Let's empty out what has built up. Let's empty out what has built up. meditation, morning false full 40 d0f1daa6-a89c-41eb-a597-3afb1a22e37d Enough Mon, 23 Jan 2023 12:01:47 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Enough Kathryn Nicolai 00:09:25 What is enough in this moment? What is enough in this moment? meditation, morning false full 39 edf76e61-22b2-497d-8bc3-23785aeec728 Intuition Practice Mon, 16 Jan 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Intuition Practice Kathryn Nicolai 00:09:45 How does it feel in your body to speak the truth. How does it feel in your body to speak the truth. meditation, morning false full 38 22216c8d-a545-40a7-b267-8b38503f47ef What deserves your attention... Mon, 9 Jan 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com What deserves your attention... Kathryn Nicolai 00:10:10 Let's practice noticing what matters. Let's practice noticing what matters. meditation, morning, family false full 37 1bb87f6f-37ea-42a6-85c7-22e11420a1eb Consider That... Mon, 2 Jan 2023 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Consider That... Kathryn Nicolai 00:09:49 Overthinking? Push play. Overthinking? Push play. meditation, morning false full 36 4f894e39-edca-4175-9ee5-fb5ef62ec1a3 Old Scars Mon, 26 Dec 2022 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Old Scars Kathryn Nicolai 00:09:39 Old scars rise up and are healed. Old scars rise up and are healed. meditation, morning false full 35 4a8d1d22-ec73-4fd0-8d17-7ef9c101fc3a First and Second Level Mon, 19 Dec 2022 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com First and Second Level Kathryn Nicolai 00:10:09 There is what you experience, then what you think about it. Let's stay on the first level. There is what you experience, then what you think about it. Let's stay on the first level. meditation, morning false full 34 617f6654-ede2-4a1b-9cb5-9af146dbd4b0 Sense of Self Mon, 12 Dec 2022 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Sense of Self Kathryn Nicolai 00:10:15 It's a big part of your emotional maturation, the development of a strong sense of self. It's a big part of your emotional maturation, the development of a strong sense of self. meditation, morning false full 33 314d0ad0-5c31-42da-a73c-b62f243512cf The Wings of a Bird Mon, 5 Dec 2022 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com The Wings of a Bird Kathryn Nicolai 00:10:09 The two qualities we are cultivating are awareness and equanimity. Let's grow them in equal proportion. The two qualities we are cultivating are awareness and equanimity. Let's grow them in equal proportion. meditation, morning false full 32 5e53250c-6640-46af-999b-731928c8f443 Belly, Chest and Head Mon, 28 Nov 2022 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Belly, Chest and Head Kathryn Nicolai 00:09:49 Let's get centered...literally. Let's get centered...literally. meditation, morning false full 31 93d8fef6-8077-45c3-b452-86c3168f4a0b Breathing School: Panic Button Mon, 21 Nov 2022 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Breathing School: Panic Button Kathryn Nicolai 00:09:18 When you need to hit the panic button, try this breathing technique. When you need to hit the panic button, try this breathing technique. breathe, meditation, morning, panic false full 30 3f532af3-7ad3-476e-8806-935dbc55fef2 Like You Chose It Mon, 14 Nov 2022 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Like You Chose It Kathryn Nicolai 00:10:27 Can you sit with this circumstances of right now, as if you chose them? Can you sit with this circumstances of right now, as if you chose them? meditation, morning false full 29 32272841-8416-4d21-9116-ebd9b2d4e6ce Moment to Moment Mon, 7 Nov 2022 05:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Moment to Moment Kathryn Nicolai 00:09:34 Moment to moment non-judgmental awareness. That's our work. Moment to moment non-judgmental awareness. That's our work. moments, meditation, morning false full 28 4b748813-0d3f-4e58-bec5-206374257109 Beginner's Mind Mon, 31 Oct 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Beginner's Mind Kathryn Nicolai 00:10:05 Let's start again, with a beginner's mind. Let's start again, with a beginner's mind. meditation, morning false full 27 6fa0be07-df7f-4536-8271-8a17b85648e1 Let It Be Mon, 24 Oct 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Let It Be Kathryn Nicolai 00:09:56 Sometimes when you want to let go, it doesn't go. How about 'Let it be.' Sometimes when you want to let go, it doesn't go. How about 'Let it be.' meditation, morning false full 26 6cad4bab-c049-4529-95df-b8f8f4e0ff37 Face, Hands and Feet Mon, 17 Oct 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Face, Hands and Feet Kathryn Nicolai 00:09:55 Anything that is happening now can be a focal point for meditation. Let's notice what you feel in different parts of your body. Anything that is happening now can be a focal point for meditation. Let's notice what you feel in different parts of your body. meditation, morning false full 25 00d43142-e299-49eb-b8c3-793abb6e084a Building a Habit Mon, 10 Oct 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Building a Habit Kathryn Nicolai 00:10:25 Let's practice in a way today that will make coming back tomorrow easier. Let's practice in a way today that will make coming back tomorrow easier. meditation, morning false full 24 a09bafba-5963-4164-b5cc-dd06d3a78d13 Learn to Observe Mon, 3 Oct 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Learn to Observe Kathryn Nicolai 00:09:50 Between reacting and going numb, there is another option. Between reacting and going numb, there is another option. meditation, morning false full 23 fe8e443a-d7d5-4f47-a186-a5c236cf49f8 Soften Your Focus Mon, 26 Sep 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Soften Your Focus Kathryn Nicolai 00:09:41 Don't force. Allow. Let's sit together and practice in a gentle way. Don't force. Allow. Let's sit together and practice in a gentle way. morning, mediation false full 22 1734f00c-3096-42de-a226-76ae969c6825 A Tool for Consistent Practice Mon, 19 Sep 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com A Tool for Consistent Practice Kathryn Nicolai 00:09:58 How can improve the chance that you will sit mediation tomorrow? Find a way to sit today that will make you want to continue the habit. How can improve the chance that you will sit mediation tomorrow? Find a way to sit today that will make you want to continue the habit. morning, practice, mediation false full 21 d02c7a5c-6d27-40aa-a943-9b47aeb2e55b Negative Emotions Mon, 12 Sep 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Negative Emotions Kathryn Nicolai 00:11:01 Negative emotions serve a purpose, let's practice sitting with them. Negative emotions serve a purpose, let's practice sitting with them. meditation, morning false full 20 9123c309-8c3f-4748-800d-3bdc37495915 Breathing School: Energizing Breath Mon, 5 Sep 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Breathing School: Energizing Breath Kathryn Nicolai 00:09:27 Wake up and shine with this simple breathing practice today. Wake up and shine with this simple breathing practice today. meditation, morning, school, breathing false full 19 a0415814-7c52-4319-97e3-5dc06b4f4996 The Horse's Name Mon, 29 Aug 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com The Horse's Name Kathryn Nicolai 00:09:27 Pay attention to what matters, especially in vital moments. Pay attention to what matters, especially in vital moments. meditation, morning false full 18 98aadb41-f8b6-44b3-b5e4-fefe520a6f09 Loving Kindness Meditation Mon, 22 Aug 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Loving Kindness Meditation Kathryn Nicolai 00:10:49 A balm for a roughed up heart... A balm for a roughed up heart... morning, mediation false full 17 c6454437-10dc-49a6-9a94-cfd7ccee6ae4 Empty Your Cup Mon, 15 Aug 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Empty Your Cup Kathryn Nicolai 00:09:50 Everything that isn't happening to you right now, let's drain it away. Everything that isn't happening to you right now, let's drain it away. meditation, morning false full 16 668bfdc6-3e3f-41fa-b3cf-fca7817cdd6e Label Thinking Mon, 8 Aug 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Label Thinking Kathryn Nicolai 00:09:50 A simple way to step outside of your thoughts. Let's sit together. A simple way to step outside of your thoughts. Let's sit together. meditation, morning false full 15 73c2c2ef-06bf-47a4-9766-c6b666471b59 Three Steps Mon, 1 Aug 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Three Steps Kathryn Nicolai 00:09:55 Meditation in three simple steps. Come sit down. Meditation in three simple steps. Come sit down. meditation, morning false full 14 cc9bbcc7-65f2-400d-8050-3112b4d6865d Calm Attention Mon, 25 Jul 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Calm Attention Kathryn Nicolai 00:09:43 Let's flex our muscles of calm attention. Being with what we feel and just observing. Let's flex our muscles of calm attention. Being with what we feel and just observing. meditation, morning false full 13 8d3fc388-c81d-448a-8ce9-0bc202a8bb8f The Other Side Mon, 18 Jul 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com The Other Side Kathryn Nicolai 00:08:54 A meditation on perspective, and being here while now is happening. A meditation on perspective, and being here while now is happening. meditation, kathrynnicolai false full 12 9b56ce0b-0d97-4184-971a-51e6fca83fa3 Breathing School: Soothing Breath Mon, 11 Jul 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Breathing School: Soothing Breath Kathryn Nicolai 00:09:34 Keep this simple soothing breath technique in your toolbox, it's gentle and easy to use wherever you are. Keep this simple soothing breath technique in your toolbox, it's gentle and easy to use wherever you are. breath, meditation, morning, school false full 11 0b60404e-7ea5-43f9-b830-e1bc45d124c7 The Unquiet Mind Mon, 4 Jul 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com The Unquiet Mind Kathryn Nicolai 00:09:28 If your mind races when you meditate, you are normal. Let's work where we are. If your mind races when you meditate, you are normal. Let's work where we are. meditation, mindfulness, kathrynnicolai false full 10 fc55981e-a0d3-4cf5-9a55-3949b12846f6 The Lake Mon, 27 Jun 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com The Lake Kathryn Nicolai 00:10:19 Let's find the part of you that is always calm, that is reliably steady. Even if it is small it is there. Let's find the part of you that is always calm, that is reliably steady. Even if it is small it is there. meditation, morning, lake false full 9 7c6da680-6317-42ba-8bd9-16e2e956966e The Strawberry Mon, 20 Jun 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com The Strawberry Kathryn Nicolai 00:10:04 Kathryn shares a zen story about enjoying the present moment even when the past and future are complicated. Kathryn shares a zen story about enjoying the present moment even when the past and future are complicated. meditation, morning, zen false full 8 1d279dec-6222-4224-bab7-f986b701735c Your Spidey Sense Mon, 13 Jun 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Your Spidey Sense Kathryn Nicolai 00:10:23 Let's learn to speak the language of the body, the oldest language ever devised. Let's learn to speak the language of the body, the oldest language ever devised. meditation, mindfulness, kathrynnicolai false full 7 c23bfe5b-ae8c-437b-b98e-3f4d559f3b02 Breathing School: Complete Breathing Mon, 6 Jun 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Breathing School: Complete Breathing Kathryn Nicolai 00:11:28 Breathing is your primary biological function and learning to use it as a tool can be an empowering way to work with your nervous system. Let's start with the basics. Breathing is your primary biological function and learning to use it as a tool can be an empowering way to work with your nervous system. Let's start with the basics. firstthis, meditation, mindfulness, kathrynnicolai false full 6 2214c35e-9e3b-4143-8b5c-9fd8cfbc8861 Now, Not Now Mon, 30 May 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Now, Not Now Kathryn Nicolai 00:10:12 Come sit with Kathryn for a few minutes and will sort through our minds and figure out what is for now, and what is for not now. Come sit with Kathryn for a few minutes and will sort through our minds and figure out what is for now, and what is for not now. nothingmuchhappens, meditation, mindfulness, kathrynnicolai false full 5 a17063fa-0a29-452e-8c01-db6db7491ecd Repot your plant Mon, 23 May 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Repot your plant Kathryn Nicolai 00:10:04 Let's take ten minutes to settle and focus. Let's take ten minutes to settle and focus. firstthis, nothingmuchhappens, meditation, mindfulness, kathrynnicolai false full 4 2f64794c-cd23-4bc0-be05-280cda80bc6f The Goldfish Mon, 16 May 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com The Goldfish Kathryn Nicolai 00:09:58 Kathryn guides you through a ten minute meditation and tells a zen story about some goldfish to remind you that what we don't know about each other is...a lot. Kathryn guides you through a ten minute meditation and tells a zen story about some goldfish to remind you that what we don't know about each other is...a lot. firstthis, meditation, mindfulness, kathrynnicolai false full 3 6c9b1dae-0474-4456-92c6-8892ba6fd73c Begin Again Mon, 9 May 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com Begin Again Kathryn Nicolai 00:10:02 Kathryn leads you through a short meditation and reminds you that you can always begin again. Kathryn leads you through a short meditation and reminds you that you can always begin again. firstthis, meditation, mindfulness, kathrynnicolai false full 2 50b438c1-9711-4109-9465-3a181f218c7f First This, Then That Mon, 2 May 2022 04:00:00 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com First This, Then That Kathryn Nicolai 00:10:06 Let Kathryn lead your through a short meditation and learn a very useful mantra along the way. If you are overwhelmed, have a lot on your plate, this is the episode you need right now. Let Kathryn lead your through a short meditation and learn a very useful mantra along the way. If you are overwhelmed, have a lot on your plate, this is the episode you need right now. firstthis, meditation, kathrynicolai, mindfulness false full 1 593d8c5c-0064-419c-9fae-6c084697582d First This Trailer Thu, 21 Apr 2022 19:18:59 +0000 contact@nothingmuchhappens.com (Kathryn Nicolai) www.firstthispodcast.com First This Trailer Kathryn Nicolai 00:01:18 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. 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. meditation, mindfulness, kathrynnicolai false trailer