PART 3: MIND-BODY-CONTROL EXERCISES – (3 pgs.)

MIND-BODY-CONTROL EXERCISES

Body and thoughts should obey your will. You should prove to yourself that you command your body and mind. Can you stop eating for one day? Can you sit still for ten minutes? Can you think of nothing for the same time?

Here are exercises I have practiced myself, with good results. They expand your self-control, calm your mind, and help you reach real self-esteem.

Exercise 1: Stopping Body and Mind

First step: Be absolutely still and relaxed, lying in a bed or sitting in a chair. Close your eyes and imagine a large round clock before you. Push your eyeballs up to 12 o’clock, feeling the tension in the muscles involved. (See eye anatomy first to identify these muscles.) While sensing the tension, say: remember this tension of 12 o’clock, identify it! Return your gaze to the centre and count three. Repeat with 1, 3, 4, 6, 7, 9, and 10 o’clock. These positions correspond to North, Northeast, East, Southeast, South, Southwest, West, and Northwest.

Second step: Keep all muscles relaxed and still. Without moving your eyes or body, recall the 12 o’clock tension and command: Move to the opposite sensation of this tension now! Feel your eyeball muscles relax. Repeat this three times. Continue with 1, 3, 4, 6, 7, 9, and 10 o’clock.

Third step: Repeat the second step. After each number, focus on your hands and command them to relax. Relax your fingers. Say: Let fall, release. Imagine releasing something from your hands. Repeat with 1, 3, 4, 6, 7, 9, and 10 o’clock.

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If you feel yourself floating, in a sweet euphoria mixed with the fear of falling, remember you are safe. Nothing bad will happen. Allow yourself to enjoy the euphoria. It is a calm, gentle sensation.

Fourth step: Stay relaxed and still. Feel your breath without forcing it. Let your diaphragm contract to exhale and relax to inhale (see its anatomy first). This is abdominal breathing. Intercostal or other muscles are not necessary. The floating sensation and euphoria may increase. Count 100 breaths.

Fifth step: Imagine yourself in front of the sea on a clear, moonless night. Look at the horizon. Your relaxation will deepen. Count 100 breaths.

Exercise 2: Postpone Opinion

In a stress or emotional storm, unwanted thoughts can appear, for example, during a jealous attack. How can you control them? Say to yourself: I will not hear you now. I am writing in my agenda to ask you about this in 48 hours. This stops compulsive, intrusive thoughts.

After 48 hours, you must address it in some way. Often, you will not feel inclined to do so. Many times, after 48 hours, the situation looks different.

Exercise 3: Parallel View

While walking (not driving), imagine two parallel lines of vision extending from each eye, looking forward without converging. This creates mental relief and rest, similar to gazing at the horizon over the sea.

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Exercise 4: Balance

Michael Mosley revealed that standing on one leg improves body and brain health.

Stand on one leg and maintain balance while counting out loud for 10 seconds. Repeat the exercise with your eyes closed. This helps your brain form new nerve connections.

Once you reach 10 seconds with closed eyes, increase to 15 seconds or more. Perform the exercise on both legs.

Exercise 5: Conscious Movements

When not working, practice sensing the kinetic feeling of your movements. If you are typing, notice the movement of your fingers. If you are walking, talking, or showering, focus on the movement of that part of your body.

Add a slight, almost imperceptible delay, performing the movements a little slower than usual.

Exercise 6: Play Board Educational Games

Play Chess and Go. These games are essential to strengthen your strategic thinking.

Play the Cash Flow Game to work toward financial freedom.

Play our game to become your best self, think with clear, valid concepts, and achieve real self-esteem.

Exercise 7: Do a Feat

Learn or practice something difficult, like programming, playing piano, or parachuting. Become an Eagle Leader in our global educational movement. Excel in your field while producing real value.

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