4. Use the following two procedures, adapted from exercises in Dr. Dacher's book Psychoneuroimmunology. (For the full exercises, see pages 41-51.) Use a clock or watch, preferably with a second hand, to time certain steps as indicated below.

a. To become aware of the power of mind-talk to control your mind: Settle into a comfortable position, note the time, then close your eyes. For three minutes, be aware of any thoughts that occur to you. Notice how one thought leads to another, in endless procession. Begin to label each thought as it occurs: a memory, expectation about a future event, a judgment about an event or someone, something you like or dislike. Become aware of any feelings that arise as certain thoughts occur: fears, anxieties, anger, guilt, pleasure.