Hey mama,
It's Ames.
You've got this.
I want you to breathe with me.
Allow your face to relax,
Your shoulders to relax,
Your fingertips to relax.
Take a long exhale.
Let's synchronize.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Continue with your breath.
Allow your inhale to travel to the deepest pocket of space in the diaphragm.
Fully expand the side and the back ribs.
As you exhale,
Allow your body to melt down,
To relax,
To fully soften.
Inhale,
So deep and wide.
And exhale,
Relax and be present in this moment.
You can do hard things.
You have got this.
Keep going.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
