Let's start by sitting or lying down in a comfortable position.
You can have your eyes open or closed.
You don't need to feel like there's a right or wrong way to start this meditation.
Just try to let the moment unfold on its own.
Now put your awareness on the breath.
Let's slowly start to breathe in through the nose and out through the mouth.
Keeping in mind that with every inhale and exhale the breath is always changing,
Changing and evolving.
You may notice on your inhale the air comes in feeling nice and cool.
And on your exhale you might notice that it may feel a little warmer.
As you breathe in the air says hello.
Notice how the air feels as it passes through the rim of your nostrils.
And as you breathe out the air says goodbye as it gently caresses your lips.
You realise that every breath you take is slightly different,
Every breath is unique.
Now let's take a few deep breaths and let's continue to breathe in through the nose and out through the mouth.
I'm going to count from 1 to 10.
Beginning with an inhale and then the next number being an exhale.
Starting now with the inhale.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 21 21 21 21 21 21 21 21 21 21 22 25 26 27 28 29 30 31 32 33 34 35 35 36 37 38 39 40 41 42 43 44 45 46 45 46 45 46 47 49 9 and 10.
Let's now return to our natural breath.
And if your eyes are closed,
Feel free to open them if you'd like.
Let's be grateful for all the air that came to say g'day.
You look forward to the next time it visits as you realise that you're starting to get to know each other pretty well.
