You must `master' a full body relaxation exercise. If you know one already it can be ad星体投射ted to suit. Sit in a `chair' and relax. Starting with the feet， tense them and relax them. Continue this with calves， thighs， hips， stomach， chest， arms， neck and face. Go over this a few times until you feel completely relaxed. Breathe deeply and slowly throughout this and try to become `aware' of the breath entering and leaving your body.

　　你必须“掌握”全身放松练习。如果你已知道一种放松方法，你可以稍加改变。坐在一张“椅子”中并放松。从脚开始，先紧张再放松。继续这样紧张并放松小腿、大腿、臀部、腹部、胸部、手臂、颈和脸。重复多次，直到你感到完全放松。在这个过程中深深地、慢慢地呼吸，并尝试“感知”呼吸进入并且离开你的身体。

　　Mental Hands：

　　精神之手：

　　Imagine you have a pair of `mental hands'. Stroke yourself with these `hands' in an upward motion from your feet and up your legs， over and over again. Try and `feel' them relaxing and soothing you. Continue this up through the centre of your torso， paying particular attention to the 脉轮s. The mental hands technique will also get you used to shifting your point of consciousness to different parts of your body. Try and put as much of yourself as you can into these mental hands.