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3. Entire lower body: Tense all muscles in your lower body at once—hips, legs, calves, and feet—all at the same time. Hold for five seconds and then relax them, really letting them go. 4. Repeat steps 1–3. The goals here are to relax your entire lower body thoroughly and remember the steps. Breathwork: Breath Awareness (5 Minutes) Follow the instructions for breath awareness given earlier. Focus your attention on your breathing for about five minutes. Introduction to Energy Body Stimulation: Stirring, Brushing, and Sponging Actions (5 Minutes) 1. From your hard-backed chair, rest your hands in your lap or on the arms of your chair, palms down and fingers slightly spread. 2. The first area to focus on is on top of the large joint where your thumb joins your right hand. Flex your thumb while holding this joint between your other fingers to help locate the joint. With your left finger, lightly scratch or rub a circular area clockwise on top of your thumb joint about one inch (two centimeters) or so across to help target it with your body awareness. 3. With your eyes closed, trace a finger around this same circular path while following the touch of that finger with your point of awareness. Continue following this action until you can remember the exact feel of this circular movement and can recreate this action with your point of body awareness alone. 4. Stirring action: Stop rubbing with your finger and close your eyes. Feel the tingling target area on top of your thumb joint with your point of body awareness. Recreate and feel the circular stirring action. Remember the touch and feel of the circular action. Move your point of body awareness in a small clockwise circle in that area as if you were stirring it with an imaginary finger. Concentrate and feel this action, continuing the motion with your point of body awareness alone. Continue this for thirty seconds to a minute. You may feel a throbbing or pulsing at the site of the stirring action. 5. Brushing action: Imagine someone is brushing a small paintbrush back and forth along the skin on the top of your thumb. Feel it moving from the tip of your thumb to the joint and back to the tip again, over and over. If necessary, scratch or rub this area before taking over the remembered feel of this action with your