Continue with daily listening as instructed. For Dual CD Sets, alternate CDs daily. Listen to CD 1 then CD 2 the following day. Do this for at least 21 days. Do not stop listening even after changes have developed.

Find a place where you will not be disturbed for about 25 minutes.

Lie or sit comfortably. If you are sitting, have your head supported, your feet flat on the floor and your hands flat on your lap. If you prefer to lie down, have your feet spread apart about 18 inches and your hands flat to your side.

Reach over and start the CD. Headphones may be used or not. It depends on what works for you. However you are most comfortable. The key is to allow yourself to become as deeply relaxed as possible.

When you begin the CD, take 3 deep breaths. When you breathe, breathe in through your nose, filling your diaphragm/belly (as opposed to your chest) and breath out through your mouth. Imagine a deep relaxation filling you with each inhale and all stress, anxiety and tension escaping with each exhale.

You will not be instructed to close your eyes. Let them close when they feel like they need to and remain closed until step 6.

Enjoy this relaxation and simply let the CD play to the end where you are brought back to complete awareness when you will hear, “On the count of three your eyes will open and you will come back to complete awareness, etc. … ”

Note: There may be several seconds of “dead air” at the beginning of CD recording.

After 21 days, you may find it helpful (and enjoyable) to listen to your CDs occasionally. For multiple CD sets, it may be helpful to listen more often to the CD which stresses the condition(s) you are having the most difficulty with.