Sarah Prince

RelaxationDuring

ChildbirthReplace Stress With

Believing

1. IntroductionYou DESERVE to be able to relax

2. AcceptanceYou are READY for this - You can BELIEVE that

3. ConceptsLearning how is quite EASY

4. BreathingHyperventilating is NOT what you want

5. MusclesYou THINK you may be relaxed ...

6. ImageryWhat your mind is FOCUSING on is very important

7. MusicIt makes an ASTOUNDING difference

8. GoodiesFreebies and resources for YOU

Contents

Hello you dear lady!

I'm Sarah, a mom like you.

I help PASSIONATE mothers prepare for joyous natural baby births, so they can

have vibrant experiences, without doubting their DIVINE capabilities.

I've had three natural baby births in three years, and will likely have more. They

were all a little different, but each time I used what you'll read today.

This ebook has everything that I used to teach myself relaxation WITHOUT help

from a midwife or doula. And I want to share it with you so that you can find the

peace, tranquility and JOY for your birth experience too.

You DESERVE to be able to relax, and you absolutely CAN and will after applying

what you learn here.

Best to you and yours!

MyNaturalBabyBirth.com

IntroductionMeet Sarah

Hopefully by now you have accepted the fact that you're going to go through your

labor and delivery. Many new mothers seem to hit a denial period in the third

trimester when they can't get over the hump of biological fact that what is about to

happen to them cannot be stopped. It's unfortunate, really, but I understand why a

new mother would feel this way.

Which is why I hope to help you manage labor pain with acceptance and know

what you can do to move forward peacefully for yourself and your baby.

The sad part about all this is that the word 'pain' is such a heavy and forceful word

that makes people flinch. I looked up the definition just for kicks and found the

suffering of childbirth listed right there! And the fact that the word 'suffering' was

used is terrible.

Childbirth pain is NOT suffering. Believe me when I say:

You CAN Manage Labor PainWhen you believe that - then you MUST believe and know that you will not be

suffering with all your preparation. You have come this far, through months of

pregnancy, months of who knows what symptoms....

You are READY for this. You are MADE for this, and only you can do this for your

child. Mothers do this every day and you will soon join the ranks.

So DON'T believe that having your baby is suffrage. Having your baby is a graceful

absolution that you will not regret. You've had this conviction until now. But the

moment those labor pains start, if you haven't anchored that conviction deep

within you, then all your preparation may fly out the window. Then you may choose

to just try to distract yourself with denial, or distract your body with an epidural. But

it's not worth it. Let's explore how you can knowingly accept your labor before you

get to it.

Acceptance

Distraction vs. AcceptanceSome child birthing methods teach the idea that your mind can play tricks on you, or

if it's focused elsewhere it will not pay attention to what is taking place in your body.

Think of it like this: when you've had a hard day at work, you've gradually gotten a

bad headache. But because you're working furiously and focusing on other tasks, the

actual pain you're in doesn't seem as bad as it really is. Then when you get home and

can let go of all that busywork, then you REALLY feel your headache because your

body is trying to tell your mind what it needs to be paying attention to.

This works a little bit when it comes to unnatural pain caused by a negative source,

like an unintentional injury. But the type of pain you're going to experience from

childbirth is a POSITIVE kind.

Now think of it this way: when you're getting a massage, you're relaxing and letting

your knots untangle after the same grueling day's work. The massage may be

somewhat painful as your body tries to correct itself, but it's one of those 'Feel-

Good Pains.' It is worth the effort to withstand the discomfort in order to feel

better afterward.

That's how labor & delivery is, times 10. But you receive back 10 times the benefit.

So this idea of Distraction vs. Acceptance isn't very difficult to understand, but here

are some facts:

POSITIVES NEGATIVES

Distraction Your mind's focus can downplay

a little bit what your body is

experiencing

Your mind is in conflict with the

rest of your body

You can't channel your mental

energy to help your body

Stress and tension levels can rise

Your denial of circumstances

creates negative emotions that

your baby can feel

Your labor is longer and harder

Intervention is more likely

POSITIVES NEGATIVES

Acceptance Your mind is working with your body

Your mental strength can further increase your

body's capacity to function properly

Relaxation is easier to attain and keep

Your labor is faster and easier on you and your

baby

Intervention is much less likely

Your baby can feel your positive emotions

Others may

disagree with your

choice

It's also interesting to note what they are defined by as well. I look these up and was

rather intrigued, but not overly surprised by what I found.

Distraction - mental stress or derangement, prevents concentration, disorder caused

by dissension, tumult

Acceptance - favorable reception, approval, favor, assenting or believing

So let's change the wording, shall we? It may strike a cord better for you.

Stress vs. BelievingYou already have enough stress in your life, self-inflicted or not. You can BELIEVE

that your labor will be passable and that you will come through.

Some women seem to say (the really old ones mind you) that once you're holding

your baby you'll forget all about your labor. That's a load of crock!

Nevertheless, you can look back to your memories of going through labor and not

fear for the next time around when you've fully accepted how to handle and view

your experience.

I cannot say it enough times. You are READY for this, whether you think it or not.

And now that you've crossed over this bridge, you can look back and see that skinny

tightrope as a glorious overpass of delicate iron. So what's your next step?

Relaxation during childbirth is the main way to counteract unnecessary pain and

help your body do what it's supposed to. Learning how to go against your natural

reaction is quite easy, but can be difficult if not practiced beforehand. It is necessary

in order for you to have a natural baby birth.

When that surge of a contraction starts to rise, your natural reaction is to tense up,

hold your breath and maybe even panic until it has passed. These three things are

exactly what you DON'T want to do.

Why? Because they increase your stress hormones, which causes your body to

inhibit itself, thus leading down a pathway towards medical intervention.

What To Master For RelaxationSo how do you learn to do the right things to help your body relax and get through

your labor effectively? It all comes down to your:

1. Mindset

2. Breathing

3. Relaxation Technique

Why Consider Your Mindset?We've already talked about the ideas of Distraction versus Acceptance. In summary,

some labor and delivery techniques focus on the idea that you can distract your

mind from your labor pains and other discomforts so that you don't experience them

as negatively as can be portrayed. I DISAGREE with this concept.

When we are in tune with our bodies and are aware of how we're feeling, the

energy that we possess mentally can help in enormous ways for other areas of the

body. As my husband likes to say, "It's all mental."

Concepts

As we accept our physiological state, that we are in the process of preparing to push

out that baby, there isn't any internal conflict that can eat away at us. We MUST be

prepared to accept the facts of our labor and accept EVERY single feeling and

emotion that comes with it.

Belly BreathingThere are many concepts for how to breathe during your labor that we'll discuss in

the next section. Basically, you DON'T want to hyperventilate, or breathe very

quickly.

I know in the movies and on TV you see this all the time. The pregnant woman

sitting in bed and she's doing so great because she's doing her quick "hee, hee,

hoos". But really, this is NOT the solution.

Hyperventilating causes your body to have abnormal levels of oxygen and carbon

dioxide in your blood. The imbalance, again, increases your levels of stress

hormones. Do we see a pattern here? You also become extremely weak at the very

time when you need your strength.

The best type of breathing technique is simply what I call Low & Slow. Breathe

deeply and consistently. You don't have to maximize the capacity of your lungs or

take VERY long breaths. Just calmly and down in the belly as if you were getting

ready to go to sleep.

It took me a little while to keep this consistent while in labor with my first baby. I

was breathing low and slow, I thought. But I didn't notice that my inhales were

dramatically shorter than my exhales until my nurse pointed it out.

She asked if my hands and feet were tingly, which they were (smart gal). And she

said it was because my carbon dioxide levels were too low in my blood from not

inhaling long enough.

I quickly changed the pattern and the tingling went away. Then I was able to move

forward with my labor.

So now you've laid the ground work for being able to relax through your labor.

There Are Many Ways To RelaxThere are different ways of doing things, and what worked for me will not

necessarily work perfectly for you. So that's why I tried everything I learned at first

to know what to try once I was in the heat of the moment.

The two parts to relaxation are the Physical and the Mental.

PHYSICAL MENTAL

What you actually train your body to do during

a contraction.

What you choose to focus on during a

contraction.

No matter if you choose to do progressive muscle relaxation or keeping an external

pressure source vivid while you practice, either method will help you identify what

your body is doing and where you can improve in teaching yourself how to relax.

(More on those later.)

Alongside what your body is doing, what your mind is focusing on is very important

as well. Why? Because your mind can control your body and even trick it

sometimes.

Now, I don't mean you're using your mind to distract yourself (like in the important

of your mindset we've already discussed). I mean what your mind is doing in order to

work with WITH what your body is doing.

For example, if you choose to imagine yourself in a peaceful place while you're going

through your labor, then that is a wonderfully positive thing that can benefit your

body's work effort.

But if you're just focusing on the fact that you're still in a hospital room with nothing

familiar around you, then it may be a little more difficult to work through.

Having a positive image in your mind while going through a contraction isn't a

distraction if it coincides with the moment.

When I would go through a contraction I would already have the mindset of

acceptance, being there for what my body is trying to do. Then I would physically

relax my muscles and do my deep belly breathing.

I would have on my relaxing music and picture myself in my most relaxing place I'd

experienced in my life. But as I would picture that place, I would incorporate the

fact that I was in labor there too, but blissfully so. Not eager for it to be over. Not

fighting against it. But welcoming it to do what was necessary at this moment in

time.

I wouldn't count down to when the contraction would be over or talk with anyone

while going through one. I would keep up the confidence that I am here for one

purpose at this moment and look forward to its completion with my baby in arms. I

would just BE.

There's SO much to dive into with this topic and it can be at the very core of your

experience with bringing your baby into the world. In essence, this is MAKE it or

BREAK it time. But if you follow through with everything else you're going to read,

you ARE going to get through your labor.

There are right and wrong breathing techniques for labor. They must also be used

simultaneously with other physical and mental relaxation methods in order to be

effective. You cannot expect to get through your labor by just remembering to

breathe. But you certainly won't be able to get through it well without doing it

properly either.

Right And Wrong Techniques Our lungs take the oxygen in the air and attach it to the hemoglobin in our blood so

that it can be carried to all parts of our body. Without oxygen, our bodies can't

function properly or metabolize energy. If we have too little oxygen, our body

causes us to faint or pass out so that any little supply left can head to the brain, the

controlling powerhouse of our body trying to save us from the lack.

Without enough oxygen, your muscles will not be able to contract and relax

adequately during your labor. This leads to cramping and more unnecessary pain

while your uterus tries to do its job. Many times our muscles stay tense and tight

because they lack oxygen to be able to relax efficiently too. Thus, another reason to

breathe correctly so that you can relax well.

There Are Different TypesSo now you understand why breathing is important, but did you know that there are

different kinds?

Try this: sitting up straight, breathe so that your shoulders raise up and you feel

tightness in your chest. Do it through your nose and then your mouth. You'll feel

differences even from what source your air comes in.

Now try this: breathe deeply so that your belly expands down and outward,

through your nose and then your mouth.

Which one felt easier and more relaxing?

Breathing

Belly breathing allows your lungs to expand down into your abdomen because your

muscles are relaxed and allowing the movement. When you're breathing upwards in

your chest, those abdominal muscles aren't relaxed, blocking the downward

movement.

Try the belly breathing again: but this time, be curled forward as if you were

protecting your bump, and then sitting up fully and reclining back a little. Which was

easier?

Allowing the trunk of your body to open up also increases the room available for

your air to fill your lungs. Did you notice that you could take in more through your

mouth? If you're pregnant, it's likely your nose is a bit congested too, making it more

difficult to breathe nasally. The source of intake for your air is a matter of

consideration, plus the patterns and speed of your breathing.

Now try these for a minute: just breathe deeply, calmly and slowly but consistently.

Relaxing? Now take quick breaths as if you've just finished running a mile.

Conflicting?

HyperventilatingWhen labor contractions begin, your natural reaction may be to breathe quickly

because it's nerve-wracking and you may be scared about what's coming. Like the

story I shared in the last section, I was semi-hyperventilating a bit with my first

delivery and I didn't even realize it.

Hyperventilating is NOT what you want to have happen while you're going

through your labor. It reduces your oxygen supply to your baby (hence the reason

many mothers in labor have oxygen masks put on), OR increases your blood pH,

which brings on a bout of others symptoms you don't want to be dealing with.

If you are nervous this may happen to you, bring a paper bag with you in your Labor

Goody Bag (see Goodies section). If you find you need help calming your breathing

rate, breathe into your paper bag and have your husband go over your relaxation

techniques with you so that you can move forward. Your nurse will also have an

oxygen mask handy if it's needed.

Lamaze PatternsThere are a variety of different breathing patterns you can learn through a Lamaze

class. But honestly, I never used them during both of my births and I'm not planning

on ever using them at all. Why? Because I feel that they're mainly a distraction from

your labor. This is a physical and mental conflict that I mentioned earlier.

But one thing I do think is useful about the Lamaze breathing is that it does help you

keep your breathing consistent and can reduce the chance of hyperventilation, to a

point.

PROS CONS

your breathing will likely

stay consistent

your chance of

hyperventilation is lower

acts as a distraction from your contractions

following through to fastest speed patterns can

accelerate to hyperventilation

can reduce your ability to relax effectively

There's a variety of speeds and patterns during the length of a contraction that a

course may teach you. I'm not going to go into all those details.

I remember in my class, the instructor would draw a graph indicating a contraction

over time. Then she'd draw on top of it the quantity of breaths in and out in a wave

pattern. She had different names for the speeds which I don't remember now. But it

honestly was confusing.

The most complex way was having my husband hold up his hands in front of me.

His one hand correlated to my breathing in with a "hee" sound and his other hand

indicated for me to use an outward "hoo" sound. So I'd be breathing in and out and

in and out based upon what fingers and hands he held up.

Ladies, I was so annoyed trying to just watch his hands and get my 'sounds' just

right that I knew it wasn't going to work for me. The very idea of trying to

concentrate so much on just watching what my husband was doing while I was in

labor was ludicrous to me.

But if you take a Lamaze course and find that the breathing patterns are helpful to

you, then that's great. They do benefit some mothers. Just be cautious when you've

come to the quickest breathing pattern. It really is too fast.

Low & SlowIf you haven't figured it out yet, the best way to breathe during your labor, let alone

life, is deeper into your belly, slowly and consistently. When I say slowly, I don't

mean an inhale or exhale that lasts longer than 3 seconds or so.

Make sure that you're abdomen is relaxed so that you can expand downwards

where there is more room, believe it or not, than upwards into your chest. Resting

your hands onto of your belly just under your breasts will help you feel the motion.

Breathe through your mouth so that you can get the most volume out of each

breath. You can practice breathing this way nightly as you've gotten into bed,

preceding your routing of relaxation exercises and guided imagery (that will come in

the next sections).

Steps To Remember1. Sitting up slightly reclined, resting; or laying down comfortably

2. Keeping your body open and not compressed

3. Open your mouth and rest your hands on your belly to feel

4. Breathe low and slow, consistently

It may feel a little abnormal at first, down into your belly because your little one is

already taking up so much limited space. But when your abdominal muscles are

relaxed, they are much more comfortable too.

Breathing exercises may sound too simple, silly, or just downright a waste of your

time. But I promise you that doing so will set yourself up for a better experience

through your labor.

Just remember that breathing the right way is also breathing better for your baby.

They rely on you for EVERYTHING; make sure they get sufficient levels of oxygen

for functional growth. Better breathing will also provide you with natural pain

relief, another plus for your experience.

Many mothers find that even though they're concentrating on relaxing, they become

even more tense in a few places without thinking about it. This is why I bring the

mental aspect into this. Your mind can control your body, but it also has to TRUST it

too.

Reasons For Progressive Muscle RelaxationMastering a relaxation technique is critical for coping skills during any sort of stress,

let alone labor and delivery of a baby. Your stress hormones will decrease, your

blood pressure will decrease, your time in labor will DECREASE, and your risk of

complications will decrease dramatically. By implementing these exercises I've

outlined, you can rest assured that you have the skill set necessary for your labor.

Put yourself in a comfortable position, lying down or sitting up reclined. Starting at

the bottom of your body with your feet, you're going to gradually tense and flex all

your muscles all the way up your body until everything is contracted. And you're

going to squeeze each muscle group as hard as you can and continue holding that as

you move into the next muscle group, focusing on each one individually. You can

have your husband simply read these steps out loud for you so you can simply

follow the instructions without relying on stopping and reading this list.

Steps:contract your feet

contract your calves

contract your thighs

contract your butt

contract your belly

contract your back

contract your chest

contract your shoulders

Muscles

contract your arms

contract your hands

contract your neck

contract your face

Okay, so everything you've got is tense and twitching as you try to hold all that

tension in. Now you're going to work back down your body from top to bottom in

the exact opposite manner, relaxing COMPLETELY each muscle individually.

relax your face

relax your neck

relax your shoulders

relax your arms

relax your hands

relax your chest

relax your back

relax your belly

relax your butt

relax your thighs

relax your calves

relax your feet

This technique teaches you how to focus in on each separate muscle group for

relaxation. Even though you think you may be relaxed, it's not until you've fully

tensed that muscle and released it do you realize that you can relax far MORE than

you thought.

Practice this technique DAILY right as you get in bed before you go to sleep. After a

few weeks or so you'll be able to immediately relax your muscles head to toe

without contracting them. When you feel like you've reached this point,

incorporate guided imagery into your routine.

Test YourselfMaybe you don't believe that all this relaxation stuff will help with your pain. I'm

sorry if you don't, but I can prove to you that it DOES.

You'll need your husband's help with this. While you're in a state of relaxation, have

him gradually squeeze harder and harder on a point somewhere on your body - an

external pressure that you can't control (much like a contraction). He can squeeze

the muscle just above one of your knees, above your elbow on the back of your arm,

or on top of one of your shoulders.

Have him start softly, then gradually work up to squeezing as hard as he possibly

can around a minute or two of doing so. Then he can gradually relax his grip in a

backward fashion.

While he's doing this, accept the fact that he will be squeezing something you

cannot help. Stay in your place of tranquility, but don't disregard the additional pain

feeling. Simply know that you're helping it and that it will cease after some time, still

enjoying yourself relaxing.

Okay, so you got through that fine right? Because you're implemented these steps

of relaxation. But how does that test this technique?

Now have your husband squeeze the same spot at the full intensity as he did before,

only don't be in your relaxation state. Just sit there and watch him, not dwelling on

relaxing.

Did it hurt? (The first time I tried this with my husband I almost smacked him.)

It hurt because you weren't relaxed the second time, even though you weren't very

tense either. It felt A LOT more painful because your body and mind weren't

focused in a way that helps you get through that external pain.

This is EXACTLY what happens during contractions if you apply these methods

regularly. Do these DAILY right as you get into bed, preceded by some healthy

breathing. You don't have to have your husband do the squeezing thing if you don't

want to.

You'll find yourself sleeping better, falling asleep quicker, and learning how to

channel your focus into a state of mind that allows your comforts to take over your

pains.

These guided imagery techniques can be added on top of the Progressive Muscle

Relaxation steps. And they feed into the same positive cycle of stress release and

stopping tension before it leads to unwanted pain. You can use all of these

individually, or just stick to one that you enjoy the most.

Cascading EffectWhat? A cascading effect - as if someone has dumped calming water over your

head and it cascades down your body in one warming wave.

Starting with your head, imagine if someone has just touched you with a warmth

that spreads downward through your body, relaxing everything it passes through.

Now you've become so relaxed it's as if you've completely let go of everything and

you're just going to drift immediately off to sleep.

This is where you start to cross over the line of the Physical aspect of relaxation into

the Mental aspect. You've chosen to relax your muscles physically, now you're using

an idea or imagery to enhance how you feel and control your muscles.

Here are a few other things you can apply to the Cascading Effect:

1. Floating - Now imagine as if you're floating on water. If you're a swimmer you

know that the best way to float on water is by relaxing your muscles and letting

the natural buoyancy of water tension hold you afloat. It's swaying back and

forth and rocking you to sleep as if you were a baby in your own mother's arms.

2. Sleeping - You know that feeling of great comfortableness when you've just

woken up after a wonderful night's sleep? So much that you don't want to get

out of bed? When we're asleep we're completely relaxed for the most part and

just barely waking up from it without increased stimuli is a very powerful

relaxation feeling.

Imagery

Powerful ImageryUsing the feeling of floating or awakening from sleep is subtle imagery. Once you've

reached this point where you can control your relaxation up to this point, adding

more clear and defined imagery can further enhance your relaxation experience.

Now understand, this is NOT imagery for the purpose of distraction from your

current feelings. Distraction only causes conflict with such an exercised mind as

yours. This imagery is to intensify your mental experience in a positive way, fully

acknowledging your state of being in a complimentary fashion.

Try following these visualization steps after you've come full circle through your

muscle progression and cascading effect.

1. Think of an experience you've had that was entirely stress-free, an enjoyable

moment of calm.

2. Think of where this event happened and picture it in your mind as if you've gone

back there in a dream.

3. What did you hear?

4. What were you doing?

5. How did you feel?

6. Now stay in that moment as if time no longer matters, you've become one with

that place of tranquility.

7. Picture yourself as you currently are, pregnant and beautiful, full of life and love,

glowing with your state of being.

8. You don't want to leave because you know this moment is impeccably relaxing.

When you're in the middle of a labor contraction, you'd add one thing:

1. Acknowledge that you're in labor in this glorious place. But you're happy with

that because you would never want to be anywhere else.

By this time you've likely fallen asleep....

If you need help picturing something or aren't sure of what you can do that will

work for you, start with the example I always use. Then you figure out for yourself

what may work best.

My perfect place is on a beach in Mexico, the Mayan Riviera. We went there on

vacation one summer and it was one of the most relaxing, stress-free places I've ever

experienced. Our hotel was right on the beach and we could look out to the sunrise

every morning.

They had these beds with billowing fabric right out on the sand that you could relax

in just a step away from the water front. My husband and I rose very early one

morning and went down to watch the sunrise. No one was around, all we could hear

was the gentle lapping waves and feel a slight breeze.

I picture this place whenever I'm relaxing for ANYTHING, let along contractions

during labor. Find your place, use it for your good and enjoy your moment.

There are many distractions that can drive you crazy during your labor, whether at

home or in a hospital or birthing center--especially the hospital: beeping monitors

strapped to you, other people making their own noise, let alone other mothers that

may be going through labor (that haven't prepared so well as you) that are having a

hard time. It's just more to add to your list of things detracting from you trying to

relax.

One thing, beyond the proper mindset you've gained already, that is an excellent

help is music. Relaxing music has tremendous benefits that help the proper pathway

of physiology for an effective natural birth.

It slows our racing heart,

lowers our blood pressure, and the BEST part

it decreases our levels of stress hormones, the very things we DON'T want to

have because it leads to more interventions.

So I've put together a few things, plus the best relaxation music for your labor that

will easily help you ease any tension.

Best Relaxation Music For LaborNot everyone will like everything. But here are some ideas that you can start with:

Classical - These can be instrumental, piano, choral; it just depends on what

composers you like. I personally love Bach and Mozart. Here's the Ultimate Bach

album or the Ultimate Mozart album.

Enya - She is the ONLY artist that I listened to when I was in labor with my

second boy. Some of her songs are with a faster beat, but many are slower and

excellent as well. All of her top pieces are on The Very Best Of Enya.

Music

Helen Jane Long - This lady is becoming my new favorite discovery. She's mostly

piano, but creates wonderful sound to new melodies and others you are familiar

with too. Her Intervention album is great.

Pandora's 'Relaxation' Station - Has a variety of artists like The Piano Guys,

Yiruma and Phillip Wesley.

Jango's 'Relaxing Piano' Station - Artists may be Erik Satie, Daniel Kobialka and

Chad Lawson, to name a few. *Jango only has one ad per day, another plus*.

Cristofori's Dream by David Lanz - This song is six minutes long all on its own.

Sure to last you for a few contractions. Here is Cristofori's Dream.

Spa Music - You know when you're getting your facial and you could just fall

asleep to what they have playing? Well there are TONS of albums you can

peruse in this genre. Start with this Island Spa album.

Jim Brickman - He is all piano, and can be upbeat and dramatic. But his music

seems to tell a story that you can imagine while you relax. His album is Jim

Brickman - Greatest Hits.

That's just a sampling of what you can find, but it's an exceptional start especially if

you've never even had this type of music before.

Just one of these options can get you through an entire labor, easily. It just depends

on your own personal preference. And you may not want to listen to music; I didn't

at least half of the time, mainly because I was walking.

But you don't want to be without it because it can make an ASTOUNDING

difference for you.

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Labor Goody Bag Checklist

Don't head to the hospital without all

the little things you need, like essential

oils. Get your checklist right HERE.

The Birth Relaxation Kit

Further enhance your capabilities with

hypnobirthing techniques. This kit is my

#1 recommendation for a birthing

course. Learn more from MY REVIEW.

GoodiesAs thanks for reading and congratulations on purchasing this ebook, I've puttogether even more helps and gifts just for you. Enjoy!