hard on a new television show that I know you're going to love and I wanted to give

you something special to say thank you for a wonderful year and to leave you feeling

awesome in 2012. I have a new series for you. It's called You Have Four Minutes for Meditation.

[Music]

I want you to take just four minutes every day for yourself in a quiet spot to rejuvenate

and to make sure that you feel awesome. Health and fitness isn't all about moving around

and working up a sweat. A lot of it is just taking the time to be kind to yourself.

So we're going to start today with a short four-minute meditation on a thought that I

love. Every time I'm going to give you a new intention and let me know how you like it

and I will just keep doing them, maybe in 2013, too. So let's get blissed in. Setting

our timer for four one-minute intervals. Let's begin.

I want you to find a spot on the floor or wherever you are that you're comfortable and

you can cross your legs like me or you can go in to full lotus or you can just have one

leg in front of the other, whatever is easy and comfortable for you.

Place your hands on your thighs or your knees or if you want to feel a little more energized,

go ahead and turn your palms up to receive the energy in the room.

Next I'm going to ask you to close your eyes. Really, close your eyes with me.

Start to bring attention to your breath. Don't try to change it. So if you're breathing a

little fast or a little slow, that's OK. We're just trying to acknowledge that our breath

is there. Of course it is. We're alive. Isn't that an awesome thing?

One minute down. Now our eyes are closed to block out the distractions around us. There

might be some background noise that happens on this video. There might be something going

on around you but I want you to try very hard to focus on your breath, but not too hard

because we want this to be easy.

Visualizing something might help. Maybe a flame on a candle. Maybe an image of your

favorite place. But just continue to focus on your inhales and exhales and go easy on

yourself if you get a little distracted.

The intention that I want us to start with is going to be about the physical. I've spent

years teaching you how to get the perfect butt or stronger legs or awesome biceps. So

it's OK to work on our physical selves but today, I want you to think one thought. I

want you to imagine yourself as beautiful, as the person who loves you most thinks that

you are.

We often hear that it doesn't matter what anyone else thinks about you. It's what you

think about yourself but sometimes we're very hard on ourselves. So let's just take a cue

from the people who love us most, who appreciate us, who respect us, who look at us everyday

and think that we're wonderful and imagine ourselves to truly be those people because

we are. We are loved and appreciated and wonderful.

Continue with that intention while you take your final deep inhales and exhales, bringing

more purpose to your breath. Following that breath from your nose to your seat and back

up again in a continuous, beautiful, easy loop.

Take one last inhale to open your eyes and bring energy back to your body and that's

it. That's all it takes, four minutes every single day to be kind to yourself and it just

stopped beeping. To be kind to yourself and relax. It's all right. Everything is awesome

and that is truly all the time you need to bring a little bit of happiness into your

life.

Let me know how this went. Let me know how you liked it and come back in a couple of

days because I'm going to try and do as many of these as possible before the new year.

Love you guys always. See you around.