Hey guys.

It's Bex.

I know I haven't seen you for a while but I've been working really 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.