Major Exercise #1: Breathing

Why:

To begin the process of personal change.
To take control over yourself.
To give your body an opportunity to process more oxygen.
To connect yourself to the Earth.
To connect yourself with life.
To change the world.

When:

To start your day, to end your day.
Anytime you feel like it,
When you feel tired,
In anticipation of stressful experience,
Before a meal,
To begin a meeting,
To begin a class

The Exercise:

How:

Sit comfortably, spine straight. Stretch your arms pointing palms to the ceiling. Turn head to one side, then to the other. Turn shoulders first to one side, then to the other. Bring arms down. Support each of your limbs and maintain a straight spine remembering the spine continues into your head.

Breathe in: 1,2,3,4.
Hold the Breath in: 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16.
Breathe out: 1,2,3,4,5,6,7,8. Pause

Repeat at least three times.
Maintain the same 1:4:2 ratio. It is helpful to keep the numbers in front of you the first few times in order to create your breathing pattern. Use as often as you feel comfortable. Do not strain yourself. If you have difficulty with holding for sixteen counts, shorten the breath in.
Note results. This exercise is a suggestion only. One may try other combinations that feels "right" for themselves. Learn more about the importance of breathing. Visualizing your preferred world view during the breathing exercise is an empowering experience. Know that millions of others are doing the same.