Hey sis, I just wanted to pop in with a loving reminder for you to remember to breathe

and take care of yourself.

When we get difficult news, even when it's not surprising, it can still knock the wind

out of us.

If you're feeling overwhelmed, anxious, hopeless, angry, or a little lost, your feelings are

valid and it's okay for you to have them.

For the next few moments, I want you to join me in a few things to help reduce any tension

you might be feeling.

When you're ready, sit up or lie down in a position that feels comfortable for you.

If you'd like to close your eyes, I invite you to do that as well.

I want you to start by taking a deep breath in and notice how it feels to have the air fill

up your lungs, sort of like feeling a balloon.

Hold it in for five seconds.

Release the breath slowly and with it, any tension you're feeling.

Now take another deep breath in for me and hold it for five seconds.

And this time, release it even slower and one more deep breath in and hold it and release

it slowly.

Now I want you to make some small gentle circles with your neck.

Release leaning your head to your right shoulder and then forward, then your left shoulder

and then back.

Again, lean your head to your right shoulder.

Forward to your left shoulder and then back.

...