1. Taking Control of your Breathing

This is the most important part of this entire section!

You must take total control of your breathing!

The closer your breathing speed comes to your natural sleep breathing speed, the better!

One of the better ways to do this, is to place a tape recorder beside your pillow when you go to sleep at night, and record your breathing speeds as you go to sleep. Then, use, borrow, or rent a Metronome. Match up the speed of the metronome to the speed of the breathing sounds on the tape.

A good metronome will have a gauge that will match the various speeds to the type of music that best matches your " sleeping " speed.

It is most likely between 50 and 60 bpm.

This music will help you relax, sleep, or go into a trance!

********************

Practise when you don't need to!

Get it down 'pat' first!

1) Make sure that you are completely comfortable with each section, prior to going on to the next one.

2) If you are not living alone, select a time and a place where and when you will not be bothered, and hang a "DO NOT DISTURB" sign on the door when practicing.

3) A physical trigger is required for best results, so I am suggesting that you place the thumb of your less dominant hand between the first two fingers of that hand and form a fist with the thumb protruding where indicated below, and Squeeze down on that thumb.

Find a comfortable place where you will not be disturbed, and sit or lay down and close your eyes.
Place the thumb of your least dominant hand between your fingers and give a little squeeze & release at the start of each section.
Try to slow the process down a little bit with each step.
Take a DEEP slow breath each time.

Squeeze, release, and inhale to a slow count of 4,
then hold to a slow count of 4
Squeeze, release, and exhale to a slow count of 4,
then hold to a slow count of 4
Squeeze, release, and repeat the above process.

Repeat 3 times

Increase the count to 5 and repeat the process, then to 6, and repeat.
If you have a recorder, you can make a tape of this process.
With a little practice, you will be able to instantly relax, de-stress your body, or go instantly to sleep. It is necessary to go through this long program to start with. Once mastered, it can and will be shortened. However do not be in a hurry to take shortcuts, it often results in either partial failure, or re learning, as OLD HABITS DIE HARD !

It is suggested that you master step one before moving to the next section!