Kathryn Nicolai (4:40)

I was a full time yoga teacher for over 20 years and I know the power of intentional breathing. It's why our two deep breaths have been part of our bedtime routine since episode one. And that's why I want to introduce you to Moon Bird. Moonbird is a handheld breathing device designed to comfortably fit in the palm of your hand. When you shake it, it will start inflating and deflating, so in your hand it will feel like you're holding a little bird that is breathing in and out. The only thing you need to do is breathe along with it. When Moonbird inflates, you breathe in. When Moonbird deflates, you breathe out. Simple, intuitive, it takes all the effort and thinking out of your breathing exercises. It's the perfect companion to your bedtime ritual. Or use it when you're meditating, when you're stuck in traffic, anytime you need an assist in feeling calm and focused.

Kathryn Nicolai (5:57)

Listen.

Kathryn Nicolai (5:57)

I know how to breathe to feel better. But still, I use Moon Bird because when my mind is racing or wandering, I need a little guidance and it makes my deep breathing more effective. So when you wake in the middle of the night, don't reach for your phone unless it's to restart your bedtime story. That's fine. Reach for Moonbird Visit Moonbird Life nothingmuch happens to save 20%. We've got it linked in our show notes.

Kathryn Nicolai (6:33)

It's time to turn off the light. Set aside anything you've been working on or looking at. Snuggle down into your sheets and get as comfortable as you can. You are about to fall asleep and you'll sleep deeply all night. Take a slow breath in through your nose. Sigh it out of your mouth again. Breathe in and out. Good. The Hardware Store the gate into the back garden was squeaking on its hinges. I'd noticed it today when I pushed through it with my dogs at my heels. On our way to the vegetable patch, I stopped for a moment, working the gate back and forth on its hinges to see if a little bit of movement would clear the stickiness out after all, that usually works for me. The gate was a lovely smooth piece of walnut. I'd planed it myself and hung it with wrought iron fittings that latched smoothly into place. The squeak persisted. It would need a bit of oil, and today seemed a good day to tend to it. I had a little list of projects and I added the gate to it. There was the slow drip from the kitchen faucet, the slightly crooked shelf in the closet that just needed a shim to even it out, and the split in the leg of one of the kitchen chairs that could be set right with a bit of wood glue. I scratched out a list of needful things with paper and pencil and grabbed my car keys from the counter. I was headed to the hardware store. Hardware stores are long places with shelves reaching back for miles and that unmistakable smell that somehow manages to be on the clean side of dusty. All hardware stores have it. They are almost always dark and cool, even on the hottest days. And for those who like to build and mend and take things apart just to put them back together, they are as much a place to meet and discuss as they are to shop and to buy. In fact, there was a small group of people standing in a loose circle at the front door, sipping coffee from paper cups and talking about which tools were the best for a particular job. I smiled as I walked past them, eavesdropping on their strong opinions. It reminded me of folks who live in big cities who like to debate the best way to get from one side of town to another, which subway or bus or secret one way street to turn down. We, each of us, like to be the masters of some particular thing or other. It keeps us learning. I took my list from my pocket and ran my finger down the items I needed, oil for the gate, glue and shims, and a few odds and ends. I wandered up and down the aisles. I liked looking at the boxes and boxes of screws and bolts and fittings lined up neatly, each one made precisely to be just the same as its fellows and just one size up or or down from its neighbors on either side. I passed some time picking through some woodworking tools, working out for myself how they were used, and deciding if I should add them to my collection. In the back of the store were tall stacks of freshly cut wood that had its own lovely warm smell. There were shavings and sawdust on the floor, and it made me eager to make something in my workshop at home. I pushed through the swinging doors that led out to the garden center. The air was suddenly warm and a little thick, smelling sweetly of flowers and soil and mulch. There were more long rows to stroll through. These were made of stacks of cinder blocks and plywood, every inch covered in flats of perennials and annuals and pots of herbs. There was a huge, healthy split leaf, philodendron, who had just unfurled a brand new waxy, pale green leaf into the world. I stopped to touch the new leaf, to marvel at the veins and the softness. When it comes down to it, actually hugging a tree is usually a scratchy, unpleasant experience, but reaching out to touch a leaf or petal or to lay an open hand on bark or fruit, it feels very much like saying hello. There were tall fiddle figs and spiky arborvitaes and a sea of purple phlox. Have you ever noticed how lovely plant names are? Rhododendron and forsythia, wisteria and creeping clematis, primrose and aster and coleus and common purslane. My arms were filling up and soon I turned back into the shop and headed to the counter with everything I needed and a few things that I didn't but was getting anyway. The man behind the register had owned this store as far back as I could remember, and he'd often helped me work out a plan for whatever project I had in mind. He laid everything from my basket out on the counter and had a good look at it all before he began to ring it up. You've got something loose, something squeaky, and something crooked. Am I right? We always played this game, don't we all? I said with a laugh. Right enough, he agreed. As he packed my purchases into deep paper sacks. I squatted down to look at the shelves of candy bars, packets of gum and mints. Hardware stores always have lots and lots of candy to fortify you after all your hard work with something sweet. I added a pack of peanut butter cups to the counter and paid for it all and carried my sacks out to the car. On the drive home I rolled the windows down and let the fresh summer air in. I ate my peanut butter cups and sang along to the music and thought about my list of projects and where to start. I'd fix that slanting shelf, then move into the kitchen to tighten the faucet and glue the chair leg. I'd oil the hinges on my gate and lay out my new tools in the workshop. I could take the dogs to search through the trails at the park for a good sized piece of wood, a thick branch lately fallen from a tree that I could put on my lathe to turn and turn and turn into something that was the promise of making and fixing in hardware stores. From the waxy new leaves to the freshly sawn planks of wood and the nails to hold them all together, it was the best parts of discovery and purpose and usefulness. The hardware Store the gate into the back garden was squeaking on its hinges. I'd noticed it today when I pushed through it with my dogs at my heels on our way to the vegetable patch. I stopped for a moment, working the gate back and forth on the hinges to see if a little bit of movement would clear the stickiness out. After all, that usually works for me. The gate was a lovely smooth piece of walnut. I'd planed it myself and hung it with wrought iron fittings that latched smoothly into place. The squeak persisted. It would need a bit of oil, and today seemed a good day to tend to it. I had a little list of projects and I added the gate to it. There was the slow drip from the kitchen faucet, the slightly crooked shelf in the closet that just needed a shim to even it out, and the split in the leg of one of the kitchen chairs that could be set right with a bit of wood glue. I scratched out a list of needful things with paper and pencil and grabbed my car keys from the counter. I was headed to the hardware store. Hardware stores are long places with shelves reaching back for miles and that unmistakable smell that somehow manages to be on the clean side of dusty. All hardware stores have it. They are almost always dark and cool, even on the hottest days of the year. And for those who like to build and mend and take things apart just to put them back together, they are as much a place to meet and discuss as they are to shop and to buy. In fact, there was a small group of people standing in a loose circle at the front door, sipping coffee from paper cups and talking about which tools were the best for a particular job. I smiled as I walked past them, eavesdropping on their strong opinions. It reminded me of folks who live in big cities who like to debate on the best way to get from one side of town to another, which subway or bus or secret one way street to turn down. We, each of us likes to be the master of some particular thing or other. It keeps us learning. I took my list from my pocket and ran my finger down the items I needed, oil for the gate, glue and shims and a few odds and ends. I wandered up and down the aisles. I liked looking at the boxes and boxes of screws and bolts and fittings lined up neatly, each one made precisely to be just the same as its fellows and just one size up down from its neighbors on either side. I passed some time picking through some woodworking tools, working out for myself how they were used and deciding if I should add them to my collection. In the back of the store were tall stacks of freshly cut wood that had its own lovely warm smell. There were shavings and sawdust on the floor, and it made me eager to make something in my workshop at home. I pushed through the swinging doors that led out to the garden center. The air was suddenly warm and a little thick, smelling sweetly of flowers and soil and mulch. There were long rows to stroll through. These were made of stacks of cinder blocks and plywood, every inch covered in flats of perennials and annuals and pots of herbs. There was a huge split leaf philodendron, who had just unfurled a brand new waxy, pale green leaf into the world. I stopped to touch the new leaf, to marvel at the veins and the softness. When it comes down to it, actually hugging a tree is usually a scratchy, unpleasant experience, but reaching out to touch a leaf or petal or to lay an open hand on bark or fruit, it feels very much like saying hello. There were tall fiddlefigs and spiky arborvitaes and a sea of purple phlox. Have you ever noticed how lovely plant names are Rhododendron and forsythia, wisteria and creeping clematis, primrose and aster and coleus and common purslane. My arms were filling up and soon I turned back into the shop and headed to the counter with everything I needed and a few things that I didn't but was getting anyway. The man behind the register had owned this store as far back as I could remember, and he'd often helped me work out a plan for whatever project I had in mind. He laid everything from my basket out onto the counter and had a good look at it all before he began to ring it up. You've got something loose, something squeaky, and something crooked. Am I right? We always played this game, don't we all? I said with a laugh. Right enough, he agreed. As he packed my purchases into deep paper sacks, I squatted down to look at the shelves of candy bars and the packets of gum and mints. Hardware stores always have lots and lots of candy to fortify you after all your hard work with something sweet. I added a pack of peanut butter cups to the counter and paid for it all and carried my sacks out to the car. On the drive home, I rolled the windows down and let the fresh summer air in. I ate my peanut butter cups and sang along to the music and thought about my list of projects and where to start. I'd fix that slanting shelf, then move into the kitchen to tighten the faucet and glue the chair leg. I'd oil the hinges on my gate and lay out my new tools in the workshop. I could take the dogs to search through the trails at the park for a good sized piece of wood, a thick branch lately fallen from a tree that I could put on my lathe to turn and turn and turn into something that was the promise of making and fixing and hardware stores. From the waxy new leaves to the freshly sawn planks of wood and the nails to hold them together, it was the best parts of discovery and purpose and usefulness. Sweet dreams.