Hello and welcome to I can't think of a B word that has to do with

meditation with Babish.

First, let's start by finding a comfortable position with a tall, straight back.

Imagine there's a wall behind you that you're leaning on and try to flatten your back against it. Let your hands rest in your lap or at your sides.

And when you're ready, let yourself feel the weight of your eyelids.

And as you let the muscles in your face relax, slowly close your eyes.

The first thing I want you to do is I want you to accept that it's okay to be selfish for the next 10 minutes. During this brief respite from the day, you don't owe anyone any thought.

No one needs your attention. the only person that you need to give time to is

yourself you owe yourself these little moments of reflection and there's nothing wrong with taking a few minutes to put yourself

first. That said, let's see if we can relax a bit. First I want you to focus on your breath, each individual

breath, the air flowing into and out of your body, one at a time, over and over.

Imagine you can see your breath in front of you, as though it were a cold day, and picture

the foggy air swirling out of your mouth or nose as you breathe. If ever your thoughts begin to

wander, getting caught up in what happened yesterday or the length of your to-do list, tell yourself, there's a time and a place to give

mental energy to these thoughts.

That time is not right now.

For just 10 minutes, you're able, taking a few deep breaths, feeling the

clean air rush into your body. Cold when it first hits your nose, but growing warm as it travels between your eyes, down your

throat and into your lungs. Imagine the air you're breathing as bright blue, glowing, healing, flowing

into your body, nourishing your heart and your mind.

Then, imagine your exhalation as thick black smoke,

each cloud carrying with it, a little bit of your tension.

...