1
00:00:07,840 --> 00:00:11,000
Speaker 1: Cassis, I just wanted to pop in with a loving

2
00:00:11,039 --> 00:00:15,320
Speaker 1: reminder for you to remember to breathe and take care

3
00:00:15,360 --> 00:00:20,000
Speaker 1: of yourself. When we get difficult news, even when it's

4
00:00:20,040 --> 00:00:23,480
Speaker 1: not surprising, it can still knock the wind out of us.

5
00:00:24,880 --> 00:00:32,840
Speaker 1: If you're feeling overwhelmed, anxious, hopeless, angry, are a little boss.

6
00:00:33,680 --> 00:00:36,519
Speaker 1: Your feelings are valid and it's okay for you to

7
00:00:36,600 --> 00:00:40,720
Speaker 1: have them. For the next few moments. I want you

8
00:00:40,760 --> 00:00:43,000
Speaker 1: to join me in a few things to help reduce

9
00:00:43,040 --> 00:00:49,360
Speaker 1: any tension you might be feeling. When you're ready, sit up,

10
00:00:49,880 --> 00:00:52,760
Speaker 1: I lie down in a position that feels comfortable for you.

11
00:00:54,400 --> 00:00:57,120
Speaker 1: If you'd like to close your eyes, I invite you

12
00:00:57,160 --> 00:01:01,640
Speaker 1: to do that as well. I want you to start

13
00:01:01,880 --> 00:01:05,560
Speaker 1: by taking a deep breath in and notice how it

14
00:01:05,640 --> 00:01:08,800
Speaker 1: feels to have the air fill up your lungs, sort

15
00:01:08,840 --> 00:01:12,920
Speaker 1: of like filling a balloon. Hold it in for five seconds,

16
00:01:20,440 --> 00:01:31,240
Speaker 1: release the breath slowly, and with it any tension you're feeling. Now,

17
00:01:31,360 --> 00:01:34,600
Speaker 1: take another deep breath in for me and hold it

18
00:01:34,640 --> 00:01:45,280
Speaker 1: for five seconds, and this time release it even slower.

19
00:01:51,920 --> 00:01:59,880
Speaker 1: And one more deep breath in and hold it and

20
00:02:00,160 --> 00:02:08,560
Speaker 1: release it slowly. Now I want you to make some small,

21
00:02:08,720 --> 00:02:12,760
Speaker 1: gentle circles with your neck. First, leaning your head to

22
00:02:12,880 --> 00:02:21,880
Speaker 1: your right shoulder and then forward, then your left shoulder,

23
00:02:25,400 --> 00:02:32,720
Speaker 1: and then back again. Lean your head to your right shoulder,

24
00:02:36,639 --> 00:02:50,840
Speaker 1: forward to your left shoulder, and then back. Now, let's

25
00:02:50,880 --> 00:02:55,480
Speaker 1: make some small, gentle circles with our shoulders. Roll your

26
00:02:55,520 --> 00:03:05,800
Speaker 1: shoulders forward for five seconds, yeah, and then backwards for

27
00:03:05,960 --> 00:03:16,160
Speaker 1: five seconds. Again, let's roll them forward for five seconds

28
00:03:21,480 --> 00:03:33,160
Speaker 1: and then backwards for five seconds. For the rest of

29
00:03:33,160 --> 00:03:36,440
Speaker 1: the day, I want you to make sure you're staying hydrated,

30
00:03:37,240 --> 00:03:40,040
Speaker 1: that you eat something, even if it's just a little.

31
00:03:40,880 --> 00:03:42,880
Speaker 1: And I want you to make plans to do something

32
00:03:42,960 --> 00:03:47,880
Speaker 1: that helps you to feel restored and connected soon. Maybe

33
00:03:47,880 --> 00:03:51,440
Speaker 1: that's hanging out with your loved ones, watching a movie

34
00:03:51,480 --> 00:03:56,320
Speaker 1: that makes you laugh, writing poetry, going for a long

35
00:03:56,400 --> 00:04:01,320
Speaker 1: walk or a hike, volunteering in your neighborhood, it anything

36
00:04:01,320 --> 00:04:06,800
Speaker 1: that typically leaves you feeling more connected and joyful. I

37
00:04:06,840 --> 00:04:09,920
Speaker 1: want you to continue to feel your feelings and to

38
00:04:10,000 --> 00:04:13,560
Speaker 1: pay attention to what they're communicating to you. If you

39
00:04:13,600 --> 00:04:17,960
Speaker 1: feel inclined, journal about it. And I want you to

40
00:04:18,040 --> 00:04:20,520
Speaker 1: return to this track as often as you need to.

41
00:04:21,640 --> 00:04:26,520
Speaker 1: You're not alone in this. We got you continue to

42
00:04:26,560 --> 00:04:29,600
Speaker 1: do your very best to take care of yourself