Section II


Education Makes All the Difference

If youre like the average smoker, theres a side to you that says that you would like to stop smoking and theres a side that says, What?  Stop smoking?  Are you out of your mind?

In fact, 70% of North American smokers report that they would love to stop smoking if it wasnt so difficult for them to live a smoke-free life.

A typical smoker has made serious attempts to stop in the past, only to end up smoking again.  It happens all the time.  Of the 70% that report they want to quit, half of them will make a serious attempt again this year - and fully 97% of all the cold-turkey attempts will ultimately end in failure.

A three percent success rate isnt very high, is it?  So why is it so hard to stop - and to stay stopped for good?

For starters, stopping smoking is a multi-layered, complex task - and unfortunately none of us were born with the knowledge and experience necessary to successfully deal with every intricate facet.  Like any complex task, it can be greatly simplified through education and practice.

Stopping smoking is an ongoing, life-enriching process - not a one-time event to be feared and dreaded.  It involves a change in thinking and a change of lifestyle and the quickest, surest way to get there is through education. 

This first Module expands on the motives behind stopping smoking, which will help you to build and strengthen your motivation, and maintain your focus.  Acquiring this new general knowledge will also get you started on a change in the way you think about smoking. 

With a little de-glamorizing and de-normalizing of the addiction, youll begin to see it from an entirely new perspective closer to that of an educated professional, rather than from a purely amateur stance.

The obvious advantage to this education is that a trained professional stands a much better chance for success than an amateur. For example, suppose we randomly selected someone from an audience and put them up on a stage and asked them to perform in front of an auditorium full of people - without any rehearsal or formal training.

Chances are, the person weve selected wouldnt put on much of a presentation.  As a matter of fact, failure is almost assured.  (We could maybe expect a success rate of around 3%.)  But with a little proper, formal training, that same person stands a far better chance of putting on a decent performance first time out.

There is certainly no substitute for knowledge and understanding.  Its been said that, Knowledge is Power.

With education and practice, even the most strident smoker can kick the habit and with very little self-sacrifice or willpower.  Because when you think about it, isn't the main difference between a smoker that wants to stop and an ex-smoker, just that the ex-smoker learned how to stop?  And yet, the average person who is trying to quit smoking, usually substitutes willpower for education.

We are about to challenge the way you have been thinking about smoking and how you think about quitting smoking.

Throughout the program, youll be presented with a combination of in-depth health and statistical information, along with some completely new ideas to help you take advantage of it.  Combining that new knowledge with the featured techniques and strategies will ensure you are among the most educated smokers in the country.

Its very likely that the high failure rate of Cold Turkey attempts can often be attributed to lack of education and training.  Without it, few succeed over the long term.

For many people just like you, it's one thing to quit smoking but its the, staying quit that seems to be the tricky part.  As it turns out, 97% of the time, willpower just isnt enough and the average smoker requires 5 - 7 serious attempts before learning everything they need to know to stop smoking for good.

This program presents a head-on, common sense, educated approach to nicotine addiction, so that the process of stopping smoking can actually be an enjoyable, positive experience, rather than a negative, painful one and minus the 5 - 7 failed attempts. If youve ever tried to stop smoking in the past, you will likely understand what a pleasantly fresh concept this is.

The only thing more expensive than education is ignorance. - Benjamin Franklin


We Just Go Along With It

Most people that smoke have gone from experimenting with smoking, to living with it full-time.

For the majority of smokers, the prospect of quitting is a very stressful one.  The habit is with them every waking hour of every day.  Many people come to consider this constant companion as their trusted friend.

By the very nature of the addiction, whenever smoking cessation is suggested, most smokers feel that something they love and depend on is being threatened.

Resistance comes naturally an almost knee-jerk reaction to protect something of great, personal value and held in high esteem.  In fact, for the average smoker, just the suggestion of quitting is enough to trigger a light up!

"It's easy to cease smoking - I should know, I've done it thousands of times."  - Mark Twain

A complete new understanding of our addiction to nicotine can help us to make an informed, rational decision of whether to smoke or not.

But, wait a minute, you may say.  Smoking is not an informed, rational decision type of habit.  And youd be right. Its actually more of a spontaneous and satisfying-a-need type of habit, isnt it?

Most smokers often dont give the decision to light up very much thought at all.  Education can change that.

When you truly recognize the value of not smoking, deciding to smoke or not to smoke will take on a new importance for you. And as you learn to take control of cravings, your need to smoke will fade. 

"New habits can be launched . . . on condition of there being new stimuli and new excitements."  - William James


Decision Making 101

Just as there are a multitude of benefits enjoyed when you stop smoking, there are huge costs attached to smoking and this makes the decision to light up or not, a very big decision.

Yet as we have just established, we havent been treating the habit that way.  We want one we light one.

In your life, now that you are presumably a responsible adult, whenever you face a big decision, it almost always warrants a certain amount of information gathering.  Isnt that correct?

For example, suppose youve been given an unlimited budget with which to purchase a new home theatre system.  What is your best, first move?  (That is after thanking rich Uncle Harry for the gift) Probably gather a little information about your choices, right?  Some comparison-shopping should yield better results than just going out and buying the first system that you come across.  Most adults know this and operate this way. 

Shopping around enables you to gather information on features from a number of different systems, until you find the one you like the most.  And then, upon completion of your information gathering, you can successfully complete your goal, through an informed, rational decision, based on facts.

Thats the way good decisions are made.

Isnt that the type of decision you would like to make on matters that concern your immediate and long-term health and the health of those around you? 

Were betting it is!

Wouldnt you agree that an important decision like whether to smoke or not, warrants a little information gathering?  With so much at stake, isnt that the type of decision you would like to make?

Sure it is!  You deserve the best in life.  Thats why youre reading this book, right?  Congratulations.  Good choice.


Short Term Benefits

Lets begin our information gathering by looking at some of the benefits youll experience in your life when you stop smoking for good.

Most long-time smokers require that the reasons not to smoke far outweigh the reasons to smoke before it makes sense to even begin to consider facing the discomfort associated with not lighting up during a bout of craving. 

We understand.  Weve been there.

For most of us, it starts with the question: Whats in it for me?

Thats the bottom line, really, isnt it? Is all this truly worth the effort?

Stopping smoking is the quickest and surest way to guarantee yourself the longest list of life-improvements possible - with the absolute least amount of effort.  Youll see - its worth your bother, and then some.

Many of the life-improvements you will enjoy are quite substantial.  For instance, when you stop smoking your sense of taste and smell improves - almost immediately.

That means youll enjoy your favorite foods more, within 48 hours, as your sense of taste improves.

Think about that for a moment.  What are some of your favorite foods?  What is improved taste worth?  Wouldnt it be wonderful if everything that you now love to eat, tasted even better?

Thats worth quite a lot to you, wouldnt you agree?  And thats only one improvement! 

What is it worth, to you personally, to experience an almost-immediate improvement in your breathing?  What about a big spike in your energy levels while requiring less sleep each night?  Whats that worth to you?

You can see where were going with this, cant you?  And it just gets better and better.

Within a month of cessation, your lung function will improve and your blood pressure will return to a non-smoking level.  After about three months, your lungs may have even regained their capacity to clean themselves properly, providing no irreparable lung damage has occurred.  No more coughing up yucky stuff every morning.  Wouldnt that be a relief?

Blood flow to your limbs will have improved by this time as well, giving your entire body a wonderful, rejuvenated feeling.  All within 3 months!  Quick improvement, isnt it?

And thats only a small sample of some of the fabulous short-term benefits of stopping smoking.  Well get into them in greater detail, as we progress.


Long Term Benefits

You also have many long-term benefits to look forward to.

For instance, ten years after stopping smoking, your risk of developing lung cancer will have declined to between 30-50% of the risk in continuing smokers.  Your risk continues to decline with continued abstinence.  What a load off your back that will be!

Stopping smoking also lowers the risk of laryngeal cancer, and reduces the extent and severity of pre-malignant cellular changes in the lining of the larynx and the lungs. Stopping smoking halves the risk of mouth and esophageal cancers after just five years of quitting.  The risk of pancreatic cancer is also reduced measurably after ten years of abstinence.

This is part of the program that is purely educational and could certainly not be confused with entertainment.  But fact after fact, you are building motivation and weve agreed thats important, right? 

You are also building a foundation of truth and an up-to-date knowledge base.

Why, you may ask, is that important?

Lets put it this way: Do you know many people, knowledgeable on the subject of smoking cessation, that are practicing smokers?  We cant think of any.  So lets continue.

Smoking cessation greatly reduces the risk of developing coronary heart disease (CHD).

Risk of heart attack drops 50% and mortality is also reduced by about 50% just one year after cessation, then continues to decline gradually.  After around 15 years of abstinence, the risk of CHD is similar to that of people that have never smoked.

For those smokers with diagnosed CHD, stopping smoking appears to reduce the risk of recurrent infarction and cardiovascular death by half or more. Smoking cessation substantially reduces the risk of developing peripheral vascular disease, and will improve management of the existing condition. Smoking cessation also substantially reduces the risk of ischaemic stroke and subarachnoid hemorrhage.

Stopping smoking reduces rates of respiratory symptoms such as cough and wheezing, sputum production, and respiratory infections such as bronchitis and pneumonia. Smokers with established chronic obstructive pulmonary disease (COPD) will experience improved pulmonary function by about 5% within a few months of cessation.  With sustained abstinence, the mortality rates from COPD among former smokers decline in comparison to continuing smokers.

The accelerated decline in lung function experienced by smokers stops with smoking cessation, returning to the far slower rates of decline that naturally occur with ageing.


Fear Schmere

Our first step toward making this an enjoyable, positive experience is to address some of the fears that surround the idea of stopping smoking and to get them out of the way.  We all must eventually face them, so lets get a couple of them out in the open right now.

Theres a lot of fear surrounding smoking.  For instance, weve all been in the situation where we really want a smoke, but are not allowed to light up for an extended period of time.  You know how it feels.  It can be a very scary, uncomfortable experience. Weve learned to avoid situations like that, to plan ahead and be aware of when our next smoke is coming.

By putting your fears aside long enough you will learn about the habit and what it is really doing to you.  Well show you how to develop long-term strategies to use every time craving strikes.  You will be able to control the habit instead of it controlling you. 

Well also expose the habits vulnerabilities and show you how to capitalize on them.

But this program is also about making a smooth transition from smoker to ex-smoker - when you feel ready to make that change.  When youre ready - and on your terms.

One common, powerful fear surrounding smoking, concerns health issues. Thats a big one for most smokers and it often concerns our close friends and family members, as well.

The good news is, by participating in this smoking cessation program, you are taking a positive, constructive step toward the overall health issue.  Keep up the good work.  You couldnt make a better choice when it comes to your personal improvement.  

Health can also be used to your advantage as a powerful positive motive for you to stop.  Health issues are discussed extensively, throughout the program.

Another strong fear is fear of failure - very common, especially among male smokers. This is understandable.  With the cold-turkey success rate down around 3%, failure is commonly associated with stopping smoking.

Any attempt you make to improve your life is something to feel good about.  Failure is part of learning they always go hand-in-hand.  So if youve tried to stop smoking and went back to it, thats not a bad thing.  At least you tried.

I have not failed. I've just found 10000 ways that won't work.  - Thomas Edison regarding the light bulb

Using a program like this one can make all the difference.  Youll be prepared like never before, so that when the time comes, youll know exactly what to do and how to react.

Never let the fear of striking out get in your way. Every strike gets me closer to a home run   - Babe Ruth, baseball player

The problem most people have with cold turkey is that, without any background and support, long-term abstinence is just too difficult.  Even the strongest resolve and willpower usually shrivels in time.

Keep in mind that this program will be with you, to turn to, when the going gets tough.  You might want to carry your Smoke-Free Key with you wherever you go, for the first while.  When you need help, it will be at your side, ready and willing to help. Youll have access to fantastic methods of dealing with craving and behavior change - and all you have to do is follow our lead.  So please give it a chance to work for you - and keep the fear of failure out of your mind, for now.  This time its going to work and with your new knowledge, its going to be easier than youve ever imagined!

Fears are nothing more than a state of mind  - Napoleon Hill




We can't solve problems by using the same kind of thinking we used when we created them. - Albert Einstein

Now, lets talk about the touchy subject of making some changes in your life. 

Yuck!  When it comes right down to it, most people dont like change.  You could say that many even fear change.  The cold turkey success rate is extremely low at around 3%. The NRT success rate is just double that.  Without some changes in the way we think, feel about and deal with our old friend, smoking, we really dont have much chance of doing anything permanent about it - at least not without several failed attempts.

The popular old saying: You keep doing what youve been doing and youll keep getting what youve been getting. illustrates a simple but very important philosophy: In order to stop smoking we must make some changes.

Think about it. In order to move into the life of a non-smoker, there will be changes that take place in your life - simple, but profound in many ways.

Please consider this idea of changes coming in your life.  Your openness, acceptance and willingness to welcome change will make the transformation that much easier for you.

By becoming aware of the changes - and dealing head-on with the conflicts they create - both in the body and in the mind, you will be able to assume control of the habit - instead of the habit controlling you.

It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.  - Charles Darwin, biologist

Our look at the changes we will be making begins by first examining:

Why we smoke (when and how we took up the habit) and why we keep smoking.

This is important information for us, because going from a person that smokes to a person that does not smoke is really about changing the way we think about smoking and how we react to craving.  Once you understand why you started and what keeps you smoking, youve got something to work with; then you can start to do something permanent about it.

When you recognize and understand these aspects, your chances of long-term success skyrocket.  When we closely examine the whole truth, and not some manufactured image provided by the tobacco companies and the media, we will begin to assume control of the smoking habit.

The truth reveals the complete picture, including the real reasons behind our smoking and how we really got started.  For instance, do you know many people that started smoking after school age years? 

In fact, the number of mature adults that freshly take up the smoking habit barely registers a blip on the start-scale.  Its less than 10%.  Statistically, only children, teens and a small percentage of young adults, begin smoking.

Thats right only young people. (Except of course, for the mature adults that re-start after quitting.)  And the tobacco companies (A.K.A. Big Tobacco) knew this long before they got you hooked.

A 1971 internal RJ Reynolds document declares that: "The lower age limit for the profile of young smokers is to remain at 14".

With Big Tobaccos first-time customers being almost exclusively young people, their advertising and promotions must be aimed that way.  They got us hooked when we were young because they prey on our youth. 

Now that were presumably mature adults, only a very insignificant number of us would start smoking today freshly take up the habit - if we hadnt started when we were younger.

And how many children do you know that are equipped to make mature, intelligent, life-changing decisions based on the facts that they have accumulated?  Not too many, we bet.

In fact, as children, we were carefully and professionally manipulated by Big Tobacco, Hollywood and the media into believing that smoking is a normal and cool part of life for a large portion of the population.  It isnt.

Theyve done such a great job at portraying cigarettes as normal and widespread that studies show that when a typical class of North American Grade 2 children is asked how many adults out of 100 smoke, the average answer is 85 to 90.  The actual number is in fact closer to 22% today.  The deception is very effective right down to the youngest audience.  This is an example of: beliefs based on lies.


You Win!

Heres the truth: It is overwhelmingly in your favor to stop smoking for good and this information is extremely important to you when you are considering making some changes in your life involving smoking.

Strengthen your conviction by keeping this program with you and referring to this material, often.  And get to know your Insist on the List folder another great source of motives.

Having a solid understanding of how you started smoking and the benefits you will personally experience once youve stopped smoking is the first step toward long-term success.  And youve just taken it.


How would you handle a second chance?

So again, just to make sure were clear on this one, if you were given the choice again, is there any chance that you would make the decision to start smoking today?  If you could go back in time and change things would you choose to ever begin smoking? 

Doubtful.  Its just not worth it.  The costs are too high for the benefit. 

We now know that smoking increases the risk of at least 50 different medical problems, from cancer and heart disease to dementia and digestive problems.

Some of these conditions may prove fatal, while others could cause immense chronic damage to a person's health. Stop smoking now and you'll live a longer and healthier life.

Please be clear on this very important truth: Its a universally accepted fact that smoking is dangerous to your health and the health of everyone around you.  Thats even posted on the tobacco companys web site that sell you your cigarettes. 

Smoking is the worlds #1 public health problem - nothing kills and harms more people than smoking.

When it comes to making decisions about our lives, the danger aspect associated with smoking assures us that whether we smoke or not is an important personal decision - and certainly worthy of further study and our careful consideration.

You may also be getting to the point in your life where youre beginning to see that smoking doesnt quite fit for you anymore; given the choice again, its not something youd choose for yourself. 

Thats a good point to reach.  Its really the first step: Desire.  If youve reached that point in your life, thats fantastic!  Youre about to find out how to turn that desire into success!

This concludes the information portion of Module One.


Module One Assignment

Many people that participate in this program are not in the practice of doing an assign-ment or performing an exercise of any kind.   If youre one of those people, please bear with us.

Exercises that we do for our bodies build body strength.  These exercises have been selected for their powerful and proven, mind strengthening abilities.

Building mental strength now will ensure its available to draw from, when you need it.

Before we get started, you should schedule a time and place for tomorrows Module. Consistency can play an important role here and ultimately affect your overall success. 

Its to your advantage to set aside time each day that you can use to read each Module say thirty minutes.  You will also want time for these exercises maybe 10 to 20 minutes before bed and 5 to 10 minutes right when you get up.  Remember, there are supplied exercises at the end of the first 4 Modules only, but please continue using them as long as theyre working for you. 

If youre currently smoking, remember to keep a record of your smoking activity, by attaching a pack-wrapper secured to your cigarette pack with an elastic band, beginning tomorrow.  (Please feel free to make electronic copies, so that youll always have enough on hand.)

By making it impossible to access your cigarettes without removing your log, youll be more likely to jot down the particulars surrounding that craving.  Obviously youll need to carry a pen or pencil for a few days while you are using the pack wrappers. 

If you want, you can begin to use the wrappers right now. Theres nothing to it.  Before lighting up another cigarette, fill in the appropriate space on the chart.  It only takes a minute and you can use this information to keep track of whats pushing your light-up buttons. 

Youll also eliminate lighting up mindlessly.  The costs of this habit are too high to treat smoking mindlessly.

Along with pack wrappers, you should also begin the purposeful interrupting of your daily smoking habits and rituals.

This is a great way to prepare your subconscious for a change in the routine and ultimately assures a smoother transition from smoker to non-smoker.  It makes the job much easier when you are accustomed to small changes associated with smoking.

All you have to do is change the details of how you smoke and try to not smoke in the same way tomorrow, as you did today.  Simple as that.

For example, if you normally use your right hand and the first two fingers to hold the cigarette, try switching to you left hand with your thumb and first finger.  If you usually stand in a certain spot, change spots.  Start to change your patterns and routines so that smoking each cigarette is less comfortable than usual. 

Become more aware of the exact movements you make every time you smoke and begin to change them.  Try different ways of puffing and blowing the smoke out while recognizing how you are no longer comfortable with your role as a smoker.  Get used to the idea that you are about to be doing things differently soon.  Where you can, change your smoking times,

Starting this preconditioning and new awareness now is crucial in assuring an easier transition by the end of Module 5.  Get used to the idea of being in control.

You are sure to find this little inconvenience is well worth the effort it takes until your scheduled stop day.  You'll be grateful in the long run, with a lifetime of smoke-free living.

Another way to look at this is: Do it right once and you'll never need to do it again.

One of the aspects of smoking that we become very attached to, is the break ritual.  Taking a smoke-break becomes a well-used phrase, 16 times a day for the average smoker.  Over time, a strong positive association develops.  We need to switch that positive association off of smoking and onto a special time that we control, each day.  A special time devoted to pampering ourselves.  We use relaxation and visualization. 



This exercise will help you to systematically relax your whole body, one step at a time, until your entire being is in a very relaxed and comfortable state.  Use this exercise daily for a wonderful mini-holiday and to assure optimum results from Visualization.

We are rarely more open to suggestion than when we are in a super-relaxed state and using this exercise to prepare for Visualization takes advantage of that. 

This exercise will help make a just-for-you special time a little more special.  It will give you something to look forward to and ultimately will make your transition to ex-smoker smoother and easier.

Your mind will answer most questions if you learn to relax and wait for the answer.  - William S. Burroughs

When you are ready to start, begin by getting yourself into a comfortable position - in a space where you will not be unnecessarily disturbed, for about twenty minutes.

As you sit back or lie back comfortably, be sure your arms and legs are in a relaxed, uncrossed position. Let your shoulders release tension and let your neck begin to relax by letting your head just sink comfortably into the cushion or chair.

Take control of your breathing by resting your hand lightly on your chest and feel it rise and fall as you fill and release your lungs to capacity with fresh, clean air.

Breathing is normally something we leave up to our reflexes and consequently our lungs are rarely filled to capacity.  Dont be afraid to fill them up.  Youre in control.

Close your eyes and begin to empty your mind as you take three slow, deep diaphragmatic breaths, feeling your belly rise as your lower lungs fill completely with sweet, clean oxygen...pausing after you inhale, and then exhaling fully and completely.

You may imagine, upon exhaling, that you are beginning to release thoughts, tensions and even discomforts with the warm breath that you breathe out and away.  As you inhale again feel good about yourself and what you are doing for yourself at this exact moment.

Feel pampered. Feel that there is no other place you would rather be. On exhaling, visualize all of your burdens and negatives leaving with the air. 

After these first three slow breaths, continue to breathe slowly, but naturally.  Perhaps you can feel yourself taking another step deeper into relaxation and comfort with every exhalation.

Dont try to go through this process too quickly.  Without any effort you will be able to drift as deeply into relaxation as you wish to go, by just letting go of stress, thoughts, and physical tensions.

As you continue to breathe slowly and gently you might begin to become aware of relaxation starting down into your legs and feet.  You may become aware of a slight difference, where one of your legs feels a bit heavier than the other.  One leg could feel slightly more relaxed, as if the muscles were more loose or flexible than in the other.

Or perhaps, you may find that one leg feels slightly warmer, where the blood and energy can flow more freely and easily.

Feel it flow down into the very tips of your toes.

Flex the muscles in your toes and hold them for a seven count. One two three four five six seven.

Good.  Relax your toes and feel all tension leaving them as you do.  Now on to the rest of the foot.  Tense it up as tight as comfortably possible again holding for a seven count and then release.  Great.  Your foot should now be completely relaxed.

Think of nothing else but your relaxation and how great it feels.  Move on to the toes on your other foot.  Again, flex your toes and hold them like that for a seven count.  One two three four five six seven.  Release.  Great.  Feel all the tension leaving them as they relax.  Now hold the tension in the rest of the foot for a seven count.  Now both feet are totally relaxed.

Repeat the process with your left ankle and calf.  Maintain tension in your ankle and lower leg for a seven count.  One two three four five six seven.  And release.  Be sure to feel all tension leaving them as you allow the muscles to relax. 

Now tense up the right ankle and calf again for a seven count and then totally relax.  Now up to your left knee and thigh. Flex and hold for seven:  One two three four five six seven.  And relax.

Feel how heavy that leg feels as you move on to the upper leg.  Flex and hold it for seven:  One two three four five six seven.  And relax.

On to the other thigh. : One two three four five six seven.  Ahh both legs are completely at rest and feel very, very heavy.

Move on to your torso.  Flex and hold your gluts, pelvic region and lower stomach muscles for the seven count and relax.

Feel the muscles in your lower back begin to relax too, now.  You may feel them begin to soften or loosen as you slowly breathe away any unwanted tensions.

Now focus on your breathing and tense-up your shoulders and upper arms.  Hold them One two three four five six seven.  Exhale fully as you feel all your upper body tension leaving.

Let your shoulders drop down into a more comfortable position. You may feel the control growing stronger as you can begin to feel your head just sinking back, completely supported by the pillow or the chair, as your neck begins to relax even more.

Now onto the left hand and fingers.  Flex and hold.   One two three four five six seven.  And release.  Then flex the right hand and fingers to the count of seven.  Relax. 

You might notice a slight difference, where one of your arms is just a bit more relaxed than the other or feels slightly heavier, as if the muscles in that arm were looser or more flexible.

Perhaps, one arm feels slightly warmer, as if blood and energy could flow more freely and easily all the way down that arm... as if it were flowing down through wide open blood vessels and slowly pulsing down into the hand and fingers.

Maybe both of your arms are equally relaxed, and that would be perfect as well.  The only thing that matters is that you continue to breathe slowly and naturally, and now you can begin to feel yourself drifting deeper into a dreamlike state where you can feel calmness and comfort, where you begin to develop even greater awareness and control.

The muscles of your head and face can relax more now as the tensions just begin to melt away.  Enjoy the dreamlike state of calmness and comfort as you relax your scalp and the muscles around your mouth, your jaw and even your tongue and especially those around your eyes and eyebrows.

Now feel your head become even heavier definitely too heavy for your neck to hold up.  Let it sink further into the cushion on your chair or bed, as you now feel so completely relaxed.

You should now be totally relaxed and ready to experience optimum benefits from your Visualization exercises. For maximum results, use this relaxation exercise every day.

Take rest; a field that has rested gives a bountiful crop  Ovid


Module One Visualization Exercise

To maximize the benefits of this exercise, use the Relaxation Exercise.  Once you are in your super-relaxed state, picture yourself wonderfully content in a favorite nature setting, such as walking along a beach or on a path winding through a forest.  Maybe you can imagine its a beautiful morning and you are perfectly at ease, healthy and happy.  Marvel at how wonderful you feel as your lungs fill with the beautiful, pure, clean oxygen provided by this beautiful setting and appreciate it as one of lifes true joys.

Perhaps you will find yourself sitting next to a small pond.  The water has a perfectly flat surface and the only sound you hear are the birds chirping happily in the background.  Picture yourself tossing in a pebble and as the rings radiate on the surface of the water, feel your body relax even more.  Feel pampered. 

Spend time just enjoying yourself in your favorite imaginary Shangri-la, as each wonderful breath you take becomes part of you, saturating your entire being with goodness.  Every breath that comes in fills you with energizing strength and each breath that leaves, washes away any negative energy.

Youll actually be pampering yourself while you exercise your brain. Its a cerebral work out that makes you feel great!  It will also help boost your confidence level an integral element in maintaining a positive outlook.

When you reach the point where you are at total peace, squeeze your middle fingertip together with your thumb to form an O.  Maintain this gentle pressure for about 30 seconds, as you feel completely content and satisfied.

This finger-thumb pressure will create a conditioned response for the feeling you are experiencing right now.  After several sessions, firmly touching the thumb and finger together will remind you of this beautiful, enjoyable feeling.  This simple little exercise will really pay big dividends when you use it to your advantage in the very near future.

Feel the experience as totally positive, as you drift through your daydream, purposely spending a few minutes on you.  Put all worries aside and pamper yourself.  You deserve it.

Keep it going for as long as you want (at least 5 or 10 minutes) and when you feel satisfied, allow yourself to drift back down to reality.

At the end of this exercise, along with feeling pampered, you should feel refreshed, renewed and invigorated - and ready for another great day, tomorrow!


Module One Daily Affirmation

Daily affirmations are another important part of this program and are different and separate from visualization exercises.

Affirmations are positive, self-talk; little snippets of information that you absorb through repetition. 

It can feel a little strange or foreign, at first, to purposefully talk to yourself, to say nice things to yourself.  But let us assure you: this exercise is truly worth the effort.

Affirmations are used successfully every day by some of the worlds top athletes and business executives to affect behavior change. 

Many of us were brought up to be modest about ourselves. Weve been taught to not praise ourselves for our accomplishments, but to leave that job to someone else.

We all enjoy being recognized or praised for a job well done.  It makes us feel good to get a pat on the back and most people feel motivated to do even better after receiving a special commendation or award.

Affirmations take advantage of this sensational motivator and they put you in the drivers seat.  You are in charge of recognizing you.  By not leaving the recognition to chance, you can control the exact areas that require concentration. 

Standing in front of a mirror in a washroom or just about anywhere works fine for this 1 to 3 minute exercise.

Affirmations without the mirror will work too, but may not be as effective. Ideally, find a quiet comfortable spot, free of distractions and just start repeating the words.

Try to concentrate and keep your brain empty of everything other than the words you are saying quietly out loud.  You already know how well repetition works in your life, but now it will be working for you instead of against you.

This exercise makes good sense because you are trading negative in your life, for positive.  And the wonderful thing about repetition is that our subconscious absorbs it and accepts it unquestionably.

Lets begin todays Affirmation with whom this program is for: you.  A short, positive phrase that you can never hear too many times is: I like me. Thats an easy one to start with.  We can actually handle a little more than that so lets add: I am responsible for me.  Thats an important one.

If possible, look at yourself in the mirror as you repeat quietly aloud: 

 I like me. I am responsible for me.

Thats it. Thats all there is to it. I like me. I am responsible for me.  Isnt that easy?  This simple phrase can have a powerful impact on your life, if you use it correctly.

Go ahead. Its easy.  You can start right now.  Just say: I like me. I am responsible for me.

To really get the most out of this exercise, spend 3 to 5 minutes in front of the mirror before going to bed tonight and repeat the exercise tomorrow when you get up in the morning.  Its a great way to start the day or end the day, with the bathroom providing privacy and a mirror for a little more impact.

Use it all day. Whenever you can, say it over and over to yourself.  Tomorrow, when youre sitting in traffic or waiting in line at the bank whenever you get a chance, repeat this phrase to yourself.  I like me. I am responsible for me.  You cant repeat this phrase too many times.

For the average person, stopping smoking is a totally negative experience.  This exercise will help you to maintain a positive focus throughout the day.

Be sure to recite your affirmation when you find yourself thinking negatively.  You cant be both positive and negative at the same time.  Affirmations give you the power to keep it positive - and with this power, comes control.

Daily Affirmations can have such a positive effect on most people's lives that you may choose to use them, long after you've stopped smoking, for other positive changes in your life.

You can't repeat Daily Affirmation phrases too many times, but please at least start and end your day with them.

If you feel uncomfortable, of if it just seems like a waste of time and effort, please at least stick with it for the next few days.  It wont take very long before youll start to feel the effects of daily affirmations and feel comfortable saying them. This is another exercise that is truly worth your effort. 

You will find your conviction strengthened and your confidence at an all-time high as you progress through the program, gathering information and insight while practicing the mind-strengthening exercises at the end of each day.

This concludes today's Module.