Practical Exercises

[1] Read chapter 2 three times per week or until memorised (effectively understand the Cybernetics part of Pyscho-Cybernetics. p.30

[2] Spend 30 minutes a day visualising yourself being successful and acting and reacting appropriately. p.51

[3] Spend 30 minutes a day relaxing to the following mental images:
a). Imagining oneself having extremely heavy limbs as though they were made of concrete sinking into a mattress
b). Imagining oneself as a marionette puppet but with all the various connecting strings as being limp and loose.
c). Imagining oneself as being composed of giant balloons and whilst lying down slowly letting them deflate.
d). A relaxing experience from your past.
p.67

[4] Several times a day remember a period of great relaxation and mentally repeat to yourself "I am relaxed". p.104

[5] Form the habit of being goal oriented and react positively aggressively to threats and challenges p.115

[6] Make the following affirmations every morning:
I. I am beginning the day in a new and better way.
II. I will be as cheerful as possible.
III. I am going to be a little less critical and a little more tolerant of other people, their faults, failings and mistakes. I will place the best possible interpretation on their actions.
IV. Insofar as possible, I am going to act as though successes are inevitable, and I already am the personality I want to be. I will practice acting like and feeling like this new personality.
V. I will not let my opinion colour facts in a pessimistic or negative way.
VI. I will practice smiling at least 3 times a day.
VII. Regardless of what happens, I will react as calmly and intelligently as possible.
VIII. I will completely ignore and close my mind to all those pessimistic and negative facts I can do nothing to change.
p.121

[7] Speak more impulsively, do not consciously criticise yourself , speak louder than usual and compliment at least 3 people a day .
p.202

[8] Visualise yourself sitting quietly and unmoved by things that trigger anxiety or fear. When encountering these things in real life say to oneself " I am letting the telephone ring.
p.222