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lower body at once. Hold for five seconds each and then relax them before continuing with the steps given below. (Consult the directions for Days 1 and 2 if you forget the steps.) 2. Stomach and lower back: Push out your stomach and tense up all your stomach and lower back muscles. Hold it for five seconds and then relax. Suck in your stomach and tense your lower back muscles. Hold it for five seconds and then relax. 3. Chest and upper back: Arch your shoulders forward while exhaling and caving in your chest. Tense all your upper back and shoulder muscles for five seconds and then relax. Push your shoulders back and take a deep breath while pushing out your chest. Tense all your upper back and chest muscles. Hold it for five seconds and then relax. 4. Take at least a minute to settle, getting as comfortable and relaxed as possible. Feel yourself getting heavier as all the tension flows from your body. Breathwork: Breath Awareness (5 Minutes) Focus on breath awareness for about five minutes. Feel the leading edge of your breath enter and then leave your body, or focus on feeling your chest and abdomen rise and fall. Do not change your breath cycle depth or frequency. Use this to help clear your mind. Push away thoughts as they arise and refocus on your breath cycle. Energy Body Stimulation: Thumb and Big Toe Stimulation (Approximately 5 Minutes) Scratch and rub your thumbs and toes as necessary for targeting, and continue each exercise for thirty seconds to a minute. 1. From your hard-backed chair, rest your hands comfortably in your lap or on the arms of your chair, palms down and fingers slightly spread. 2. Close your eyes and shift your body awareness to your right thumb. Using the brushing action, brush up and down along the top, and then repeat along the bottom side. 3. Now use the sponging action back and forth through the thumb. 4. Repeat the above actions on the thumb of your left hand. 5. Now split the body awareness action, simultaneously brushing both thumbs.