Section V



The Goal 

Here's a simple thought to start off today's seminar: In order to do something, you first need to know what it is you want to do. Sounds pretty obvious, doesn't it? 

Henry David Thoreau summed it up nicely when he said, In the long run, men hit only what they aim at. 

Simple, yet important

New, honest information allows us to see the whole picture - a necessary component when aiming at a target or goal.  Misinformation and personal limitations often get in the way of reality, making it impossible to see the real target.  It is only with a clear objective that we can hit our mark. 

With a combination of your positive attitude and the new information you are gathering, your target or objective will become crystal clear.  And with that out in plain view, it will now be possible for you to hit it. 

Your new information will definitely increase your chance of hitting the bulls eye.  For instance, golfers will use important information like distance and wind velocity to increase their chances for hitting the green. 

Here's an effective method to improve your chances for success and to turn your dreams into reality:  Write them down

That's it - just put them down on paper and it changes everything.  When you write out your wishes and desires they gain a new perspective.  Now you can see them.  You can touch them.  They become tangible.  They become real.  When you put it down on paper, your wish becomes your goal

An important proverb reads: Before you can score, you must first have a goal. 

So lets write it out.  On a 3x5 card, or other "nice" piece of paper about that size, and in your best printing, put down the following:

                I want to be a non-smoker. 


That's all there is to it. You've written out your goal and now it is that much closer to becoming your reality.  Now you can see it. 

Read it in the morning when you first get up and look at it every time you think about it several times a day, if possible.

The repetition will assure an easier transition while achieving your goal.  Being able to see your goal brings another sense into play, easing the way, as well.  This is a great method to get your subconscious working on your side. 

"If you want to live a happy life, tie it to a goal" - Albert Einstein 

And what a goal this is!  I want to be a non-smoker.  With your subconscious on the team, your game plan can be executed with precision and accuracy.  But much of it boils down to perception. 


Controlling Stress

Many people believe they need tobacco to help them manage stress in their lives.  While its true, that in low enough doses, nicotine can boost alertness and ability to concentrate, higher doses have an opposite effect, relaxing you and acting like a sedative.


If you smoke to relieve stress, youll be pleasantly surprised to learn that the methods described in detail throughout this book, will allow you to be more at ease, without the nicotine.


The average smoker begins to crave a cigarette about 30 minutes after butting out.  The longer it takes to satisfy that craving, the higher the stress level. 


As smoking becomes less and less socially acceptable, your lifestyle as a smoker is filled with more stressful situations.  Changing your lifestyle will greatly reduce that stress.


Also, having the ability to control the craving with the powerful craving-handling strategies presented in this program, can act as a tremendous stress-reliever.  As you apply it, the power youll feel is exhilarating, while the craving itself becomes weaker and returns with less frequency and impact.  One result of that is less stress. 


Smoking also speeds up the heart, causing it to beat and pump an extra 30,000 times a day, on average.  It also constricts the blood vessels and replaces much of the oxygen in the blood with carbon monoxide, a deadly gas.  This causes a big spike in blood pressure, often closely associated with stress. 


Maintaining focus on the positive aspects of smoking cessation will further add to your overall stress reduction.  Well cover that in detail throughout the program, so that by the time you reach your scheduled stop day, you will be equipped to maintain a manageable level of stress.



Paint Your Own Picture 

Lets talk about the image of smoking in general terms. 

Where did we get the information for our beliefs surrounding smoking?  Basically 2 sources: Our personal experiences with the product and from the media as directed by the people who manufacture and sell us the drug. 

We know the tobacco companies are in it for the money but what is smoking really all about, for us?  What do we get out of it?  It takes the craving away and provides a little buzz.  Isnt that about it?  There are many areas of association such as camaraderie, but for most people, thats the bottom line: The craving and the buzz. 

The glamour is false. The coolness is false. The sexiness is false.  Theyre all just part of a cleverly manufactured illusion. 

No one in their right mind would purposely, continually suck smoke into their lungs without the nicotine.  The cigarette is an extremely efficient drug delivery device - nothing more.

The first step toward changing our old beliefs is to become aware of them.


Finish With the Lies

Were basically stuck with the attributes that we are born with and cant change them.  The attributes we have acquired over the years also stay the same, as change is slow and requires study and work. 

What we can control and change, easily and quickly, are beliefs and attitudes. We can change those immediately and drastically. 

Our subconscious uses the thoughts we feed it, to direct how we respond. For instance, when we say, "I am a smoker" over and over, eventually our brains will do everything possible to help ensure that it remains true. 

Your subconscious will also work for you, when you turn the focus around in your favor.  Just by exchanging old, false beliefs with new, truthful ones, along with the methods, techniques and exercises provided in this program, you will soon have your subconscious working in your favor. 

It is not enough to have a good mind; the main thing is to use it well.  - Rene Descartes, French Mathematician and Philosopher

Weve already established the fact that the giant tobacco conglomerates are nothing more than drug dealers and theyre the ones who have painted our smoking picture for us.  They are the ones responsible for most of our beliefs about smoking.

Many of these beliefs are false. They are lies.  And, as it turns out, these lies are at the very foundation of our addiction. 

Thats great news, because with a corrupt foundation, everything it supports can easily come tumbling down.  Lies fueled our experimentation in the first place and lies play a major role in our continued smoking, today. 

Now is the time to start building-up a strong foundation of truth, replacing old, false beliefs, with new truthful ones. 

Lets paint our own picture. This time its going to be the real thing, not some phony and distorted one, dreamed-up by the very drug dealers who have been supplying you all these years.

No more lies.  Thats it.  Be finished with them, once and for all.  Agreed?

To begin building our new foundation, lets write out a short list of some of the truths that we now insist become our new beliefs:

#1. Giving up smoking is not a major sacrifice.  Theres more bad to smoking than good.

#2. I dont need to use cigarettes as an identity prop any longer.

#3. Its not cool to smoke.

#4. Smoking does not help me think.  Thirty minutes after I butt one out, I start thinking about nothing else.

#5. I dont need cigarettes to relax.  Nic-fitting is not relaxing.

#6. Cigarettes arent really my friend.  Every puff hurts.

#7. Ill feel better when I dont smoke.

#8. Tobacco companies arent on my side.

#9. Only about 1 in 5 adults smoke.  Its far more common to be a non-smoker. 

#10. There are more ex-smokers than smokers.  If they can do it    I can do it.

Can you think of a few more truths you would like to believe in from now on?  Just add them to the list.  This can be a very worthwhile exercise to participate in and this list makes a powerful visual aid, to use in the future. 

When you refuse to believe the lies associated with smoking and only choose to believe the truth, you are giving up negative and replacing it with positive. 

From now on, substitute smoking lies for truth.  Start right now no more tobacco lies. 

As you fill yourself with positive thoughts, there will be less room for negative ones.  We cant feel both at the same time. 

Nothing has more power than truth.  Remember, truth eats at the habits foundation of lies, until it crumbles away. 


Be Honest With Yourself 

So when and where did the lies start?  Lets go back to the beginning.

Before any of us started smoking, we got along just fine without cigarettes, right? 

We now know there is nothing magical about cigarettes, but do you remember when you smoked for the first time?  Most of us were expecting something special to happen - and all we got was a bad taste, some gagging, coughing, choking and maybe a little dizzy along with a headache.

Does that sound familiar?

Then we tried again and it got a little easier to handle with each attempt.  But apart from believing we looked pretty cool, there really wasnt too much special about it, aside from the nausea, that is.  Do you remember?

Eventually, you were able to smoke without choking and gasping and turning green.  Soon lighting-up would even provide a short-lived buzz and smoking became a time to relax and be problem-free.

Weve conditioned ourselves to believe that the pleasurable feelings of peacefulness, awareness, and security are directly linked to smoking.  But thats really not the case at all.  It takes the craving away and provides a little buzz. Thats it.  Everything else associated with the habit is only there to support it. 

We still make an effort to enjoy the smoke by putting aside all worries and concerns and make it our special time, when we feel happy, safe and secure. 

Most smokers smoke because they believe they must - but emotionally, it becomes much more than that.  We end up looking for the feelings and sensations it triggers in our minds, more than the actual smoke itself. The truth is, the habit revolves around making the craving go away and indulging in a short-lived, artificial, pleasurable sensation. 

And as we absorb this new information, our beliefs are beginning to change. Isnt stopping smoking sounding like a better idea all the time?  The new beliefs you are forming right now surrounding tobacco use, can play a significant role in how you react to craving in the future.

So while smoking provides a quick feeling of pleasure, we now know it takes away far, far more than it gives.  Its a negative dependence with no healthy redeeming qualities. Nothing more.

Now that we are equipped with this new, honest information, well just naturally begin to replace our old beliefs with new ones which may be easier than you think.

Honesty Default 

For most people, honesty comes naturally.  Its easier to be honest than the alternative.  You might even say that when we were born, we were all equipped with an honesty default.

Scientists now know that when a person tells a lie, it registers by flooding that particular area of the brain with blood. Lie detectors pick up the increased brain activity and its also clearly visible at work on a MRI. 

Lower brain activity means less energy is required to perform the function. Its easier. It comes more naturally. When you refuse to accept the lies around all aspects of smoking, your honesty default will kick in and your subconscious will begin to work in your favor. 

Through consistent, personal honesty about everything to do with smoking, you will naturally feel more at ease with yourself. You will feel more in control and are guaranteed to live a more harmonious, cohesive life. 

Once you make up your mind to always act according to your new, truth-based beliefs - and refuse to believe the lies any longer - your subconscious will begin working for you. 

Honesty is the first chapter of the book of wisdom.  - Thomas Jefferson

A New Choice 

Our subconscious is our CPU (Central Processing Unit), responsible for information storage and reflexes.  Once it becomes programmed, through repetition, to react a certain way, we can reprogram it the same way.  

For instance, right now we habitually make the little decision, often unconsciously, to light up.  For pack-a-day smokers, thats 16 - 20 little decisions a day.  Its usually a, "Want a smoke / Light a smoke" type of situation for us. 

As we know, there is rarely much more effort put into the decision to light up than that.  Your mind is triggered that it wants nicotine.  Your subconscious decides that its time for you to act.  And youve already decided you are a smoker and smokers only act one way when they crave a cigarette. 

The action your mind demands that you take is to light a smoke.  Up until now, there has been no other choice for you - youve just lit the cigarette.

You dont have to react that way anymore.

Starting now, whenever you crave a cigarette, how you consciously decide to react, is entirely up to you.  Isnt that great news?

Until now, your only choice has been to light a cigarette when you crave.  But now, youll have another choice. 

Not lighting that smoke is the most positive, possible, single change any smoker can make in their lives. 

Everyones quality of life goes up when they no longer smoke.  Think of it its better than getting a raise at work, winning the lottery or buying yourself a brand new sports car.  

Nothing is more important than your health, freedom and happiness.  You cant enjoy your Porsche from your sickbed and your healths worth a lot more than a $150,000 Porsche.  A lot more! 

What would somebody be willing to pay to be able to breathe easy again, once theyve lived with emphysema for a year or two? 

How much would you be willing to pay to have your doctor tell you that he was mistaken after you received a diagnosis of lung cancer? 

This shouldnt be too tough of a decision for anybody who has come this far in the program.  When the time comes, we urge you to continue to maintain your positive attitude and remember that from now on, youve got more than one choice.

Be miserable. Or motivate yourself.  Whatever has to be done, it's always your choice.  - Wayne Dyer


Just Let It Happen 

Every time we feel we need help, we reach for a smoke. It helps us through tough times, we believe.  After all, isnt that what friends do? 

We can get to the point where we believe that living without our friend is out of the question.  But does it really help?  We certainly "believe" it does. Truthfully, every time you suck in smoke, it sucks the life right out of you.  It doesnt calm you.  It takes the craving away and gives you a little buzz. 

By not acting on the brain's demands that you smoke when you crave, but rather choosing another reaction to the craving, you begin to assume control. 

As we know, after the physical withdrawal, our attraction to smoking is entirely controlled by our brains.  In the case of craving, were dealing with a feeling, a short-lived, empty, lonely feeling.

Dont try to change it.  Be an unbiased observer experiencing it for what it truly is just a feeling, an empty, lonely feeling.

Simple, isnt it?  We no longer must cling to the old beliefs that craving is horribly bad and unbearably painful and that we must get rid of it by lighting a cigarette.  Dont try to make it go away. 

Theres nothing to it, once youve done it a couple of times.  We now know that much of the pain comes from worrying and trying to resist.  The more we try to fight the feeling, the harder it becomes to endure.  Fighting it makes it much more powerful, longer lasting and harder to handle.  When you fight the craving you are feeding it.

You might want to get used to the idea of just, "going with the flow".  Before you light up, practice staying relaxed.  Expect and accept whats coming.  Try just letting it happen and feel it wash over you. Well cover more on using this method to your advantage, in Module 5. 

If you think you can, you can.  And if you think you can't, you're right.  - Mary Kay Ash

The Predictable Nature of Cravings 

All cravings have an Achilles heel, a glass jaw, or a soft spot. These are specific major weaknesses or vulnerabilities that you can exploit and capitalize upon to your full advantage

Weakness number one:  All cravings have a beginning and an end.  When you are in control of them, they last about 20 to 45 seconds, on average. 

Weakness number two:  All cravings are exactly the same every time.  Well, actually thats not entirely accurate they do become shorter and weaker the more you use the method described in Module 5. 


Guaranteed Success Every Time 

Capitalizing on the cravings weaknesses and vulnerabilities is the surest way to take control of them. 

As all cravings are the exactly the same, if our strategy works perfectly one time, we are absolutely, 100% positive it will work perfectly every time we apply it.  When you can control the craving once - you can control the craving every time. 

The key is just to treat each one of them exactly the same way and you cannot fail.  Repetition guarantees your success.  

We all learned to smoke through repetition and this is just learning in reverse.  It really works!  Cravings are all the same every single time.  Youll beat them the same way every single time. 

It makes sense, doesnt it?

Get the test of time working for you.  Once you start, each craving gets easier and easier to control.  Guaranteed! 

Acceptance of craving is integral to success.  When we dont attempt to resist - but just accept the craving, and feel it as an observer - the power of the craving is at its weakest. 

What we dont resist will go away.  Accept the cravings.  Theyre here to stay but when you dont feed them, theyll get weaker and weaker.

Remember: cravings are nothing but a temporary feeling of emptiness or loneliness. 

With this newfound knowledge, you can beat them easily every time and successfully deal with your cravings for cigarettes in any possible situation.  Isnt this great news? 

Just thinkall this time youve been pushed around by your addiction to nicotine - and its almost over.  Can you feel it? Youre taking control.  Pretty exciting, isnt it? 

Good ideas are not adopted automatically.  They must be driven into practice with courageous impatience.  - Hyman Rickover, Admiral, US Navy


The Big Decision

The actual decision of whether you want to be a smoker or not isn't technically a big one.  Its just a very important one to make.  With training and new information, we can make the right decision every time. 

Heres an example of new information:  When you think about it, for a long-time smoker, a single cigarette is no big deal, really.  Remember breaking it up?  There wasnt much to that, was there?  No magic; certainly nothing special.

And stop and think about how many cigarettes the average smoker consumes:  At a 20-pack a day, 365 days a year, its 73,000 cigarettes in 10 years. 

So suppose we back a big dump truck in here and dump 73,000 cigarettes into the middle of the room.  You reach into this huge mountain and pluck out one one cigarette out of that mountain of 73,000 cigarettes.  Thats what we are going to be dealing with - that one single cigarette.

Out of that mountain, whats one smoke, right?  Who cares?  What's one to somebody who's already had 73,000 anythings?  Not much.  None of us would put much value on one cigarette, plucked from the mountain.  Its very insignificant, isnt it? 

What also works in our favor, here, is that you smoked each one - one at a time. The longer youve been smoking, the less significant one smoke becomes.  Its actually easier for the long-time smoker to grasp the insignificance of a single cigarette, than it is for newbies. 

So, when you isolate it to a single cigarette, the big decision isnt so big, after all, is it?   Whats one smoke, right?

Once you really look at it carefully for the first time, you can see that the costs are too high for that one smoke.  With a cost this high and the balance way out of whack, it becomes an easier decision to make. 

As adults, weve often been faced with major decisions.  When planning a large purchase, we first gather together all the information at our disposal.  Then we put the cost of the potential buying decision up against our perceived value (all features and benefits) of that item. 

As soon as the cost equals the value that we have educated ourselves to believe the item is worth, the purchase is made. 

Through intelligent use of the information gathered so far in this program, we should now have enough to make an "informed, rational decision".  Agreed? 

We just make the decision for each smoke - one at a time.  Well show you how.  Its easy!

 Mental energy is the energy required to make positive, constructive decisions.  Each day we are supplied with a certain amount of this energy.  Negative emotions, like anger, burn it up at an alarming rate.  To preserve your decision-making, mental energy, remain calm and positive throughout each day. 

The Real Cost Of Smoking 

They say theres no such thing as a free lunch. 

In other words, everything has a cost.  For instance, the cost of that spectacular view from the top of the big hill is the climb up.  The cost of the addition on the house is $10,645. The cost of not smoking is experiencing an occasional pang of craving.  Period. 

Thats it.  That is the only cost: a short-lived, temporary lonely feeling, with a beginning and an end. 

That is the only cost.  (If you aren't smoking you're craving - and vice versa.) 

Before you're willing to put up the cost, you must be convinced it's worth it.  Lets focus on 2 things:

1.      What is the cost?

2.      What do you get for the cost? 

As a general rule in life, the really-good-stuff has a higher cost than the not-so-good stuff.  For example, a car costs more than a bicycle.

Stopping smoking does not follow this general rule.  Look at all the benefits you receive when you stop smoking and at such a low cost. 

Its so lopsided in our favor that it almost seems impossible, or too easy.  Theres one small cost to not smoking occasional 20 to 45 second, identical cravings, that you can control every time.  What would you sell your health and happiness for?   


Lets Accept The Responsibility 

Responsibility = Freedom 

As you are introduced to these new ideas and concepts you will notice you are beginning to feel different. 

The first step to getting over the new physical and emotional feelings associated with your choice is to understand them.  We now know that smoking is around a 10% physical and 90% psychological addiction. 

We are also aware of the need to take responsibility for our own health and happiness.  We cant be happy when we dont have control and we cant be healthy with carbon monoxide and 400 other poisons and carcinogens coursing through our bloodstream. 

We understand the importance of being honest with ourselves, that our physical and mental well being depends on it. 

We also know that life is not always easy and pleasant.  Its full of little things that bother us, which wed really much rather not have to deal with. 

Heres an example: Throughout our lives, the way we will find most spills on the floor or carpet, is through the sock on our foot.  This is an inevitability that wed prefer to avoid, but that we just might as well accept. Its going to happen.  Life is full of stubbing our toes and bumping our elbows and pebbles in the shoe. 

There are often a number of ways to react when faced with these little discomforts.  In the case of the wet sock, we can walk around like that until it dries on its own; we can take it off and walk around barefoot; we can put on a slipper; we can put on a clean dry sock. 

The only action we have ever taken when we feel the discomfort of craving, is to light a cigarette.  We will learn a better, positive action using repetition to effectively reduce the frequency and duration of these inevitable feelings.  This action is covered in detail in our next and final Module. 

Responsibility is the price of greatness.  - Winston Churchill


Its All Up To You

Lets expand on this new, simple concept: You have never really lived through a feeling of craving without acting on it - either by fighting it or by eventually lighting a cigarette to make it stop. 

Youve never just experienced a bout of craving as an unbiased observer.  Isnt that interesting? 

We know the actual craving itself is just a feeling.  Its just an empty, lonely feeling - and nothing more.  Theres no pain. Think about that. 

We can act on feelings any way we choose, can't we?  So because craving is just a feeling, we dont have to act on it exactly as we have in the past, do we? 

You see, we really do have a choice.  The importance of this "choice" is revealed tomorrow, when we put it to work in practical application.

Please realize that accepting the challenge this time will be totally different than ever before.  This time failure isn't an option because this time youre going in with bigger guns than youve ever used before.  And you'll be going in a-blastin. 


An All-New You 

The first wealth is health.  - Ralph Waldo Emerson

Lets take a look at whats going to happen in the hours and months after stopping smoking: 

Within 48 hours, your sense of smell and taste will increase, as nerve endings begin re-growth. 

After 72 hours, your breathing will become easier after your bronchial tubes relax and your lung capacity increases. 

After 2 to 3 months, your lung ability will increase by as much as 30% while your circulation improves and walking becomes easier.

After 1 to 9 months, your bodys energy level will have increased.  Your lungs will be able to absorb more oxygen and will have increased their ability to handle mucus, reduce infection and clean themselves.

Sinus congestion, coughing, fatigue, shortness of breath will all have decreased by then. 

You can also expect to feel pretty good about your new lifestyle choice. Youre going to feel a great sense of accomplishment, by this time as well. 


More Health Issues 

Lets finish off this session with a short re-cap on some of the health issues surrounding smoking. 

While this program is all about focusing on the positive benefits we receive through not smoking, some of the serious health problems caused by smoking need to be highlighted.  Well try not to be too repetitive, but this is very important to ensure you eliminate any feelings of friendliness you may still have for smoking.  Heres a partial list of some of the major health issues: 

Smoking causes lung cancer and other lung diseases, such as emphysema and chronic bronchitis.  It causes cancer of the throat, mouth, larynx, lungs, esophagus, pancreas, kidneys, bladder, cervix, and stomach. 

Smoking causes leukemia, or cancer of the blood, and aortic aneurysms. 

It causes pneumonia and bronchitis far more often in smokers than in nonsmokers.  Smoking causes gum disease and raises the risk for cataracts, which cause blindness. 

It causes ulcers in smokers who have the H. Pylori bacteria and arteriosclerosis or hardening and narrowing of the arteries. 

Smoking greatly raises a woman's risk of heart disease and stroke. It also increases her risk of dying from chronic obstructive lung disease, triggers early menopause, and makes it harder to become pregnant. 

It raises the risk of hip fracture, increases the body's tendency to form blood clots and increases wound infections after surgery. 

Now is this a habit to get rid of, or what? 


Smoking and Women

More women die from lung cancer than breast cancer. 

In North America today, a woman has about a one in three chance of developing cancer - but as many as 65% of all cancers in women may be prevented by not smoking and by following a healthy lifestyle.

The risk of cervical cancer is substantially lower among former smokers than in current smokers, even in the first few years immediately following cessation. 

Women, who stop smoking before becoming pregnant, or in the first three to four months of pregnancy, have babies with the same birth-weight as those born to women who have never smoked.

Even women who stop smoking any time up to the 30th week of pregnancy have babies with higher birth-weight than those who smoke throughout pregnancy.  Cutting down, rather than quitting completely, does not appear to benefit birth-weight of the fetus.

Smoking causes women to reach menopause one to two years early, but former smokers have an age at natural menopause similar to women who have never smoked.

Breast cancer is yet another disease to add to the long list of serious health issues related to smoking.


A recent study involving nearly 2,000 older women 65-79 years of age, found a 30 to 40 percent increased risk of breast cancer among long-term or current smokers, those who started smoking at a younger age and also women who started smoking before their first full-term birth. Combined hormone therapy (estrogen plus progestin) further increases the odds of contracting breast cancer, by a staggering 110 percent.


A woman in North America has about a one in three chance of developing cancer. Here's a more reassuring statistic: As many as 65 percent of all cancers may be prevented by not smoking and following a healthy lifestyle. The more prevention strategies you practice, the more you can reduce your overall risk of cancer.


Consistent with U.S. study findings, a recent study involving 500,000 adults in Australasia (the region's largest ever study of non-communicable disease) has concluded that women smokers are twice as likely to die from lung cancer than men smokers.  Although researchers were not certain why, they suggested it might be for bio-chemical reasons or it might be that women may actually absorb more of the harmful chemicals in cigarettes than men.



Weight Gain

The connection between smoking and food is a powerful one.  Having a smoke after a good meal is quite common among smokers and the hand to mouth connection is also strong.


Its not uncommon to use tobacco products to control appetite.  A smoke takes the edge off, wires you up a little and is a common substitute for food.


Generally speaking, people that smoke regularly, weigh a little bit less than their non-smoking counterparts.  Smoking speeds up the heart and metabolism rates, burning abnormally high amounts of calories as a result. 


The good news is that weight gain needs to be of little concern when you apply the techniques offered, in detail, in the final Module of this program.  There are several healthy alternatives to burning calories, which well discuss in detail later in the program.  Maintaining your focus and a positive mental attitude will help make the necessary adjustments required to keep the weight off much easier for you, when the time comes.



More Great Reasons to Stop Smoking

There are many other wonderful benefits that you will receive when you stop smoking. Stopping smoking decreases the risk of developing duodenal and gastric ulcers. Ulcer disease is less severe, less likely to recur and more likely to heal in ex-smokers.  Affected smokers, who stop smoking, do far better than those who continue.

Regardless of age, smoking cessation carries benefits for any smoker, reducing the risk of major disease and improving the quality of life.  Smoking in later years has also been associated with higher rates of physical disability, poorer self-perceived health status, higher levels of depressive symptoms, and lower levels of physical function, bone mineral density, pulmonary function, and muscle strength.

Cessation is responsible for improvement in general health and well-being for everyone who takes advantage of it.


One Final Thought 

Believe in the truth and you will not fail. 

You've never been as prepared as you are right now and we havent even got to the real good part yet. 

This time around youll be in control - and when the time comes, the fear will dissolve into a non-issue. 

Absorb the information and enjoy the process. 

Be sure to keep it positive and personal and get used to the idea of it as being a done deal and a thats that.  Know that this time, its final.  Believe that you have made up your mind. 

Everything youve learned in this course will be put to use, when it all comes together, tomorrow. 

And tomorrow is truly going to be a great day in your life!

The two most powerful warriors are patience and time.  - Leo Tolstoy


Module Four Assignment

Be sure to schedule a time and place for tomorrows seminar and if tomorrow is your scheduled stop day, nows the time to remind friends and family.

If you are using the pack wrappers, go over your smoking activity from todays filled-in log and plan to not smoke the same times and places tomorrow. 

Youve worked hard to absorb the information so far and its time to put it to good use. Take some time to review your pack wrappers from the last three days. This log will provide the times throughout your day when youre most likely to be triggered to smoke.  It will also tell you whats pushing your buttons to light up.  For the first while, its advisable to avoid those danger situations, replacing them with an alternative where you can.  Look over each instance and imagine it without the cigarette.  If thats not too likely at first, plan to avoid the situation altogether, if possible.   

Plan ahead so that youll know what to do during stressful times and tempting situations.  During your first week, schedule as many fun activities into each day as possible and try to avoid the stressful ones.

Continue to interrupt your smoking habits and patterns tomorrow, including putting off that first smoke for another 15 minutes at least.  This little inconvenience is about to pay off for you.


Module Four Daily Affirmation:

I am becoming an ex-smoker - and I love it!"


Recite this phrase in front of a mirror for 3 to 5 minutes before going to bed tonight and repeat it throughout the day, tomorrow.  Be sure to substitute this phrase for any negative thoughts that may creep into your head tomorrow.  I am becoming an ex-smoker - and I love it!"   You cant repeat this phrase too many times.


Module Four Visualization

Todays visualization exercise is almost the same as yesterdays except at the conclusion we are going to put ourselves into several daily smoking situations. Well just imagine them without the cigarette.  Picture yourself as a non-smoker in everyday situations and you will find it much easier to become a non-smoker.

So just like yesterday, once you are in your super-relaxed state, imagine yourself in a favorite setting.

Again, imagine feeling your lungs fill with the beautiful, pure, clean oxygen and appreciate it as one of lifes true joys.

Spend time just enjoying yourself in your favorite imaginary place, as each wonderful breath you take becomes part of you, saturating every part of you with goodness.

Each breath that comes in fills you with energizing strength and each breath that leaves, washes away any negative energy. Imagine you can feel it wash over you as each breath you take makes you feel stronger and stronger (spend 5 minutes enjoying yourself)

Put yourself into the most comfortable or lavish settings that you can imagine.  Use your imagination and have fun for a few minutes, aware of the fact that you are not smoking.  Keep enjoying your imagination holiday and as you do, apply gentle pressure between your middle finger and thumb.  Maintain the pressure for about 30 seconds.

Imagine yourself completely content to be smoke-free in the nicest environment you can conjure up.  After you have enjoyed this beautiful picture for a while, relax your finger and thumb and let your thoughts drift off to a common smoking time for you, such as the first one in the morning.

Picture the setting just as it always is, only you are happier and without the cigarette.  Do whatever it takes to be a happy non-smoker in this fantasy.  Remember this is your fantasy and if you want to be comfortable as a non-smoker, you can be.  Now move on to another common smoking situation you regularly experience and imagine being there, without the smoke.  Maybe youll want to picture yourself in the car on the way to work or with your morning coffee.  Do whatever it takes to ensure that you picture yourself in that very situation happily minus the smoke.

Fantasize about being in one common smoking situation after another, always as a happy, healthy non-smoker.  Any variables necessary for you to remain comfortably smoke-free in those situations are quickly and easily supplied.  Imagine yourself exactly the same as you would normally be in these situations, only happier, healthier - and without the cigarette.

Be sure to see yourself as a non-smoker in these situations in a 100% positive way as someone who receives a multitude of positive benefits as a non-smoker. Picture yourself in as many situations as you are comfortable with and be happy with what you see. Be pleased with yourself for the lifestyle you have chosen.

Now, if you like, you can drift off to sleep or just continue imagining.  Youve earned this break and the visualization youve done will make the transition to ex-smoker much easier and less awkward.

Well done. Youve never been more prepared for tomorrows seminar than you are right now!  Youre almost there!

"Do the thing you fear, and the death of fear is certain." - Ralph Waldo Emerson, Poet

This concludes Module 4.