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Approved For Release 2003/09/10 : CIA-RDP96-00788R001700210023-7 GATEWAY NOTES (You may want to refer to the following notes for your exercise sessions. Remember that these are but guidelines. We strongly encourage you to use your own ideas and ingenuity during your exercise sessions.) AS YOU START EACH EXERCISE 1. Do your Resonant Breathing Exercise. Inhale deeply, pulling in energy from all parts of your physical body up to and then into your head. Hold your breath for a comfortable length of time (eventually holding it to the count of 10), swirling the energy around your brain. Then exhale slowly through your mouth as though you were slowly and easily blowing out a candle. At the same time imagine that you are expelling stale, used-up energy through the bottoms of your feet. After the first inhale-exhale, your brain is filled with the new, fresh energy. On the second inhale, bring the new, fresh energy to your upper chest and arms, and exhale the stale, used-up energy from the abdomen down. On the third, bring the new energy to the abdomen; on the fourth to the pelvic region; to the thighs ~and knees on the fifth; and on the sixth, to the lower legs and feet. It's as if we are filling an inverted jar full of new, fresh energy in six steps. 2. Place all your problems and distractions in the Security Repository Box. 3. Say the Affirmation while bringing back your strong desire to expand yourself and explore, know and understand, control and use the non-physical energies most beneficial for you and those around you. As in all affirmations, the words mean nothing without the feeling. TO REACH: FOCUS 10 FROM CONSCIOUSNESS NO. 1 (C-1) ‘Relax deeply in lying down or sitting down position. Feel yourself drifting into deep relaxation. When you can drift down no more, say to yourself on an exhale, "two." Notice that you drift down a little more. If you do not, wait until you do. Then say "three," and so on until you reach "ten." "Ten" may not feel the same each time, or even feel that it is the same depth each time. If you are dissatisfied with the level of relaxation at your “ten," start again with “five" or even "two." Some find it helpful to associate the numbers with body parts and relax the body in an orderly sequence from head to foot or foot to head. Eventually, however, you will find this is unnecessary. TO RETURN TO C-1 FROM FOCUS 10 Count slowly in your mind from 10 to 1. EMERGENCY RETURN TO C-1 Think of any part of physical body, move that physical part (finger, foot, tongue, etc.) Approved For Release 2003/09/10 : CIA-RDP96-00788R001700210023-7