In this episode of First, join Kathryn Nicolai for a short yet powerful mindfulness practice designed to boost your mood using the concept of facial feedback. Katherine guides you through a simple exercise that taps into the connection between your facial muscles and your emotions, helping you "reverse-engineer" a positive state of mind. Whether you're sitting, lying down, or taking your legs up the wall, you'll start with focused breathing before moving into a gentle practice of lifting the corners of your mouth—an act that can trigger genuine feelings of happiness.

Kathryn shares a personal anecdote about the impact of a genuine smile, emphasizing how our facial expressions can influence our mood and those around us. The episode wraps up with a soothing face massage, allowing you to relax and further enhance your sense of well-being.

Take a moment to smile and breathe with Kathryn—your brain might just thank you for it. If you find this practice helpful, visit nothingmuchhappens.com and share it with someone who could use a mood boost today.

In this episode of First This, join Katherine Nikolai for a mindful journey within your own body. Through a calming practice, you'll become a "map maker," exploring the sensations of your breath with curiosity and non-judgment. Katherine guides you to observe and record the shape, depth, and movement of your breath, moment by moment, helping you stay connected to the present. This exercise is perfect for when you need to ground yourself and find calm in the midst of your day. By the end of this session, you'll feel more centered, relaxed, and aware of your inner landscape.

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