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JILLIAN MICHAELS: Welcome to five minutes of chill. First thing I want you to do is get comfortable. Ideally, you can come to lay flat on your back, but if that’s not possible, simply find the most comfortable position that allows you to relax and chill.
Once you’re settled, I want you to close your eyes, and simply take a big, deep, cleansing breath. In through the nose and out through the nose. As you inhale, feel your chest expand, your belly rise, and your shoulders just relax into the surface beneath you. And as you exhale, feel your belly fall as you sink deeper into the ground or whatever is currently holding you, supporting your weight.
With each breath, feeling more relaxed. Feeling those muscles release.
I don’t want you to try to control your breath during this meditation. Just let it flow comfortably. Continuing to focus on the sensation of the air flowing through your nostrils. Filling up your lungs. And with each exhale, feel your muscles release, allowing tension to melt away.
There will likely be thoughts it pop in and out of your mind. So let them come, and then let them go. Literally allowing them to pass through, but not hold space in your head or your heart.
Turning back to the breath. Allowing your breath to anchor you and keep you present in this moment.
In this moment, you have no agenda. The world will be there when you open your eyes. There’s nothing in this moment that requires your immediate attention. Just breathe and be here and now.
Enjoy this moment to reset and center yourself. Feel your heart rate slowing. Feel your jaw relaxing. Allowing a sense of calm to come over you, body and mind.
Continue focusing on the sensation of the breath. Allowing it to nourish you. And with every inhale, feel the breath energizing you. Bringing light to every part of your body.
I want you to take this last minute to really focus on the quiet. And just observe how your body feels being present. Allowing your body to do what it does all on its own, without you having to work at it. Your body knows how to sustain you. How to breathe without you working at it. How to digest food without you working at it. Trust that and just be right here and right now for this moment of quiet.
And with this last big inhale, slowly open your eyes, feeling refreshed. And bringing this renewed focus to the remainder of your day. It was a pleasure to guide you through this meditation, and I will see you next time.