Episodes

1d ago

Dec 15

Dec 8

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.

Dec 1

A grounding, compassionate meditation for anyone carrying something heavy.

Nov 24

Steady breaths, simple points of focus, and a gentle reminder that each of us enters the moment with the awareness we have.

Nov 17

Today, we’re practicing coming back to the present—quickly, gently, and without judgment

Nov 10

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.

Nov 3

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.

Oct 27

A grounding mindfulness practice about tuning into your body, noticing sensation without judgment, and redefining what it means to be “advanced” — presence, not perfection.

Oct 20

Recognize, Allow, Investigate, and Nonreact. Learn to meet your thoughts and emotions with curiosity, compassion, and calm awareness.

Oct 13

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.

Oct 6

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

Sep 29

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.

Sep 22

Learn to release the urge to control, embrace sufficiency, and find peace in presence through gentle breathing and guided reflection.

Sep 15

Release tension, quiet racing thoughts, and gently sit with your emotions just as they are.

Sep 8

Soothe your nervous system with a gentle loving-kindness meditation, softening self-criticism and nurturing compassion for yourself and the world.

Sep 1

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.

Aug 25

Through mindful breathing and gentle observation, you’ll learn how to realign your focus, stay present, and access a steady middle ground.

Aug 18

Move away from numbness or overwhelm, observe without reacting, and find balance in the present moment.

Aug 11

Slow mental momentum, ease anxiety, and reconnect with the present moment.

Aug 4

Release the pressure to perform and find comfort in simply being yourself.

Jul 28

Jul 21

Room by room, shine a light into the corners.

Jul 14

When to pause, shift, or simply give yourself permission to stop.

Jul 7

A Softer Approach to Habits

Jun 30

See the thoughts, let them drift by.

Jun 23

A gentle practice to shift unhelpful thoughts and support your brain’s natural ability to heal.

Jun 16

Take a few mindful minutes to check in with yourself and soften.

Jun 9

Learn body-based mindfulness techniques to calm anxiety that begins physically. Includes breathwork, regulation tools, and nervous system support.

Jun 2

This top-down mindfulness meditation gently leads you from head to toe, helping release tension and bring balance through focused, peaceful attention.

May 26

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.

May 19

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.

May 12

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.

May 5

Join Kathryn Nikolai for a soothing mindfulness practice about setting boundaries, embracing imperfection, and honoring your own needs—one breath at a time.

Apr 28

This mindfulness practice encourages you to embrace comfort, gently redirect your attention to the present moment, and explore your own sensations without judgment.

Apr 21

Soften your body, roll back your shoulders, and receive the moment with openness.

Apr 14

A gentle mindfulness practice to release tension, reset your nervous system, and reconnect with the present—one deep breath at a time.

Apr 7

Originally presented June 13, 2022 Let's learn to speak the language of the body, the oldest language ever devised.

Mar 31

Originally presented December 25, 2023 Do your work, then step back. This is the only path to serenity.

Mar 24

You, as much as any soul alive, deserve compassion.

Mar 17

Originally presented as Episode 94, February 12, 2024 Between shutting down and reacting there is an option, it's called observation.

Mar 10

Finding joy can feel impossible when stress and uncertainty weigh you down. Explore simple ways to nurture happiness, even in challenging times.

Mar 3

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.

Feb 24

Let's breathe in a way that helps our bodies reset to neutral.

Feb 17

Attend to your own truth.

Feb 10

When anxiety feels overwhelming, movement can be the key to relief. Explore how taking small, intentional actions can help calm your mind and body.

Feb 3

Awareness + Equanimity

Jan 27

Check your dials. What are you running low on?

Jan 20

Emotion's have their own half-life.

Jan 13

Stay on this branch, monkey.

Jan 6

So nice, you might do it twice!

Dec 30, 2024

Vagal tone...coming up!

Dec 23, 2024

Dec 16, 2024

Dec 9, 2024

Prime your pump for the day.

Dec 2, 2024

Offering gentle guidance for finding peace even in tough times.

Nov 25, 2024

See that you don't try too hard.

Nov 18, 2024

In the tiny space between something happening and you reacting, there is a chance to choose.

Nov 11, 2024

Sometimes you can choose, right away to discard something.

Nov 4, 2024

Let's prime your brain to see and feel more good things.

Oct 28, 2024

Reset your perspective.

Oct 21, 2024

Less talk, more space.

Oct 14, 2024

Make a shape, notice how it feels, be calm about it.

Oct 7, 2024

Showing up is enough.

Sep 30, 2024

A simple reminder. Your life only has to make sense to you.

Sep 23, 2024

Sep 16, 2024

Visit Nothing Much Happens for more.

Sep 9, 2024

Explore more at Nothing Much Happens.

Sep 2, 2024

A tricky skill, but let's learn it together.

Aug 26, 2024

Aug 19, 2024

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

Aug 12, 2024

Stop asking if you're sure.

Aug 5, 2024

Sometimes it doesn't get easier. What then?

Jul 29, 2024

If you're waiting to find the thing that is going to make everything make sense, you're losing a lot of now.

Jul 22, 2024

Hear me out, maybe your purpose in life isn't to constantly fix yourself.

Jul 15, 2024

Jul 8, 2024

Something you may need to hear today.

Jul 1, 2024

When are processing and when are you stuck?

Jun 24, 2024

Originally presented as Episode 20

Jun 17, 2024

Let's settle our systems together.

Jun 10, 2024

When the voice inside you isn't helpful, try this.

Jun 3, 2024

Maybe the point of your life is to enjoy it.

May 27, 2024

You, like every other soul, deserve kindness.

May 20, 2024

Sometime we think it so we don't have to feel it.

May 13, 2024

Is that story you're telling true? Is it helping you?

May 6, 2024

See the thoughts, let them drift by.

Apr 29, 2024

We'll keep it simple today.

Apr 22, 2024

Notice your approach.

Apr 15, 2024

A meditation on perspective, and being here while now is happening.

Apr 8, 2024

Apr 1, 2024

I get it, we want to feel like we have control. Let's build peace instead.

Mar 25, 2024

Your thoughts have the power you give them.

Mar 18, 2024

Undealt with stuff takes up space that you need. Let's reclaim that space.

Mar 11, 2024

Let me remind you, I am behind you.

Mar 4, 2024

Paying attention improves with practice, let's do it.

Feb 26, 2024

May all beings everywhere be happy and free, may my actions in some way contribute.

Feb 19, 2024

Pith helmets on! Let's see what's down there.

Feb 12, 2024

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

Feb 5, 2024

When someone brings you a gift, you don't have to accept it.

Jan 29, 2024

Just by feeling whatever your senses show, you are meditating.

Jan 22, 2024

Jan 15, 2024

Stop waiting to feel ready.

Jan 8, 2024

You are not your thoughts.

Jan 1, 2024

When you call yourself to the present, there are a million places to set your mind.

Dec 25, 2023

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

Dec 18, 2023

***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.

Dec 11, 2023

Dec 4, 2023

Nov 27, 2023

Nov 20, 2023

TBD

Nov 13, 2023

Nov 6, 2023

Oct 30, 2023

Being in your head is a way to survive, when you're ready to heal and thrive we'll drop back into your body.

Oct 23, 2023

Clear a space for the present...and leave it clear.

Oct 16, 2023

Hey you! Swinging from branch to branch. Come sit with me.

Oct 9, 2023

Sensory overloaded? Let's reset by remembering how to feel little things.

Oct 2, 2023

Meditation isn't doing or thinking nothing. It's being so full of the present that there is less space for other stuff.

Sep 25, 2023

Knowing why we are doing this helps.

Sep 18, 2023

Let's try a technique for coping with and reducing pain.

Sep 11, 2023

You, as much as any soul alive, deserve compassion.

Sep 4, 2023

What will happen next? We’ll See.

Aug 28, 2023

Just you, as you are is good, is enough. Nothing is missing or lacking from you.

Aug 21, 2023

At first you can't see where to put your feet, soon it becomes natural.

Aug 14, 2023

We are all coming into this moment with the level of awareness that we have.

Aug 7, 2023

When you get stuck in what's right in front of your nose, move your gaze into the middle distance.

Jul 31, 2023

Simple peaceful practice.

Jul 24, 2023

Or think of it as remembering to enjoy. You're meant to enjoy your life.

Jul 17, 2023

Sometimes wires get crossed, let's unwind them.

Jul 10, 2023

And you never have to explain.

Jul 3, 2023

You're meant to enjoy your life.

Jun 26, 2023

Taking responsibility for your stuff.

Jun 19, 2023

If something doesn't help you, it's ok to walk away from it.

Jun 12, 2023

Your life is what you notice.

Jun 5, 2023

When you go looking for your thoughts, what do you find?

May 29, 2023

Asking questions keeps you present.

May 22, 2023

When you need to slow down, when you need to step back, step onto the middle path.

May 15, 2023

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.

May 8, 2023

As things arise, feel them, be aware, but hold them lightly.

May 1, 2023

Most of your life is made of small moments, if they mean more...that's a different kind of life.

Apr 24, 2023

Only a few things matter, let's clear the path for them.

Apr 17, 2023

A breath that energizes at the same time that it soothes? Sign me up.

Apr 10, 2023

Between something happening, and you responding, add in a pause.

Apr 3, 2023

Come sit with me, let's practice together.

Mar 27, 2023

Room by room, shine a light into the corners.

Mar 20, 2023

Make space to choose.

Mar 13, 2023

Let's revisit this episode... there is a part of you that cannot be harmed.

Mar 6, 2023

Ask these three questions when you find yourself mindlessly on your phone.

Feb 27, 2023

Looking at the difference between being kind and being nice.

Feb 20, 2023

Let's revisit the basics of mindfulness.

Feb 13, 2023

Rather not focus on your breath? There are other ways to practice.

Feb 6, 2023

What else do you have energy for when you aren't defending?

Jan 30, 2023

Let's empty out what has built up.

Jan 23, 2023

What is enough in this moment?

Jan 16, 2023

How does it feel in your body to speak the truth.

Jan 9, 2023

Let's practice noticing what matters.

Jan 2, 2023

Overthinking? Push play.

Dec 26, 2022

Old scars rise up and are healed.

Dec 19, 2022

There is what you experience, then what you think about it. Let's stay on the first level.

Dec 12, 2022

It's a big part of your emotional maturation, the development of a strong sense of self.

Dec 5, 2022

The two qualities we are cultivating are awareness and equanimity. Let's grow them in equal proportion.

Nov 28, 2022

Let's get centered...literally.

Nov 21, 2022

When you need to hit the panic button, try this breathing technique.

Nov 14, 2022

Can you sit with this circumstances of right now, as if you chose them?

Nov 7, 2022

Moment to moment non-judgmental awareness. That's our work.

Oct 31, 2022

Let's start again, with a beginner's mind.

Oct 24, 2022

Sometimes when you want to let go, it doesn't go. How about 'Let it be.'

Oct 17, 2022

Anything that is happening now can be a focal point for meditation. Let's notice what you feel in different parts of your body.

Oct 10, 2022

Let's practice in a way today that will make coming back tomorrow easier.

Oct 3, 2022

Between reacting and going numb, there is another option.

Sep 26, 2022

Don't force. Allow. Let's sit together and practice in a gentle way.

Sep 19, 2022

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.

Sep 12, 2022

Negative emotions serve a purpose, let's practice sitting with them.

Sep 5, 2022

Wake up and shine with this simple breathing practice today.

Aug 29, 2022

Pay attention to what matters, especially in vital moments.

Aug 22, 2022

A balm for a roughed up heart...

Aug 15, 2022

Everything that isn't happening to you right now, let's drain it away.

Aug 8, 2022

A simple way to step outside of your thoughts. Let's sit together.

Aug 1, 2022

Meditation in three simple steps. Come sit down.

Jul 25, 2022

Let's flex our muscles of calm attention. Being with what we feel and just observing.

Jul 18, 2022

A meditation on perspective, and being here while now is happening.

Jul 11, 2022

Keep this simple soothing breath technique in your toolbox, it's gentle and easy to use wherever you are.

Jul 4, 2022

If your mind races when you meditate, you are normal. Let's work where we are.

Jun 27, 2022

Let's find the part of you that is always calm, that is reliably steady. Even if it is small it is there.

Jun 20, 2022

Kathryn shares a zen story about enjoying the present moment even when the past and future are complicated.

Jun 13, 2022

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

Jun 6, 2022

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.

May 30, 2022

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.

May 23, 2022

Let's take ten minutes to settle and focus.

May 16, 2022

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.

May 9, 2022

Kathryn leads you through a short meditation and reminds you that you can always begin again.

May 2, 2022

Apr 21, 2022

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.