First Step
During the exercise, it is best to keep your eyes half-closed, and if that’s difficult as a modification you can close your eyes.

Throughout the entirety of the exercise keep your tongue slightly touching the palate. Avoid doing the exercises when highly emotional or your feelings are uncontrolled. Inhale and exhale slowly, this counts as one breath.

For each step or part of the exercise count your breath slowly 3 times in the dark. No hurry. As a first exercise, sit comfortably without leaning back in your chair and rest both hands on your knees or thighs then count 3 times of your slow deep breath. You can also choose to stand still with both of your knees slightly relaxed or even bent a little bit then count 3 times of your slow deep breath.

1) The middle and upper part of the body exercises:

a) Keep breathing and be aware of your breathing and give insight into the quality of breath taken (3 times).

b) Inhale through the nose, slowly and naturally. As you inhale, let it fill your chest and feel your abdomen rising, then stop and release the air slowly and strongly through the nose. When releasing the air it should sound like a sigh (3 times).

c) Inhale feel your abdomen rising, exhale while contracting the abdomen. This time pay very little attention to the breath and maintain a natural calm state. In fact pay no attention to anything, so that you achieve a centralized state of mind (3 times).

d) After achieving a centralized mind, turn your attention to the middle and upper part of your body (3 times).

e) Turn your attention to your thymus and spleen (3 times for each).

f) Turn your attention to your eyes, nose, pharynx and larynx, trachea, and lungs one by one (3 times for each).

g) Create or imagine the electricity flow from your brain to your eyes, nose, pharynx and larynx,
trachea, and lungs one by one (3 times for each). (If you don’t know how to do this step g), skip it)
＊: Only do the electricity flow from your brain to your eyes, nose, pharynx and larynx, trachea, and lungs, not to other parts.

2) The lower part of the body exercises

a) Keep breathing and be aware of your breathing and give insight into the quality of breath taken (3 times).

b) Inhale through the nose, slowly and naturally. As you inhale, let it fill your chest and feel your abdomen rising, then stop and release the air slowly and strongly through the nose. When releasing the air it should sound like a sigh (3 times).

c) Inhale feel your abdomen rising, exhale while contracting the abdomen. This time pay very
little attention to the breath and maintain a natural calm state. In fact pay no attention to
anything, so that you achieve a centralized state of mind (3 times).

d)After achieving a centralized mind, turn your attention to the lower part of your body (3 times).
Finally, repeat the above 1)& 2) exercises 3 times.
 

Wrap Up

Take 3 slow and deep breath with upper lamb and fingers flexion and extension. After completing the exercises attempt a quick all-body self-massage from head to toe to keep your body energy flows well.

Practice every day.
 

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