• Listen to one, ten minute relaxation per day.

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• Find a quiet place where you will not be interrupted.

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• The first day, start with number one in any one of the relaxation series that appeals to you.

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• The next day, listen to number two in the same series.

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• When you have heard all of the numbers in a series, you can either start over on the same series or move to a different series.

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• It is not important that you listen to all of the different relaxation audios. If you don’t like one, you can skip it and move on to the next one.

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• If you find yourself activated after listening to an audio, you can either wait calmly until your body processes out your stress hormones, or you can listen to a relaxation without startle sounds (the first one in any series).

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