The Exercise: "Must or Must Not"

This exercise effectively clears your mind about smoking as well as helps you get rig of the accumulated negative thoughts. Do not worry, if during the exercise some negative thoughts or feelings (of any kind) will appear, come to the surface and reach your mind. Let it go. All the rubbish will disappear in time and for ever as long as you keep doing this exercise. Negative thoughts imply unpleasant ideas, feelings, situations and whole periods of your life. Probably, you will get sleepy or suddenly get bored. Do not worry; by the end of the exercise everything unpleasant disappears and never comes back, you will have only comfort and relaxation. Sleepiness and boredom will also disappear. Your task is to do this exercise up to the end and do not drop it in the middle.

At the end of each part of this exercise your general condition should be better than at the beginning, otherwise you should keep doing it.

EACH PART OF THE EXCERCIES IS DONE UNTIL THE DESCRIBED ACTIONS DO NOT BECOME EASY FOR YOU AND UNTIL YOU FEEL RELAXED AND CALM.

Only then you can proceed with the next part.

The exercise is performed in a seated position (recommended), or in a standing or lying position, in calm conditions, alone, with open eyes: you should see what surrounds you. All means of communication should be disconnected - nobody should interrupt you and nothing should distract you. If at any stage to much negative thoughts will emerge, you can make breaks to walk about the room, take deep breaths and switch your attention to something else. When you feel better, you should return to your exercise, continue it and at least finish the part you have already started!

Part 1
Imagine someone says to you: "You must quit smoking", and your reply: "All right, I will not smoke anymore". It does not have any meaning WHO and HOW will said this to you. You have to only imagine this. You can imagine some abstract (or specific) person. If you do not see this as a picture, you should at least have some general idea of this. If you want, you can also use a doll, a dummy or any other physically present object as an interlocutor - it does not matter. Do not change the wording! You receive the phrase: "You must quite smoking", and you reply to it: "All right, I will not smoke anymore". Then repeat it again and again. You need not pronounce these phrases aloud. When the actions become easy for you and calm and relaxation come to you, switch to Part 2.

Part 2
Imagine you say to some person: "You must quit smoking", and you hear a reply: "All right, I will not smoke anymore".

Part 3
Imagine, you are said: "You must smoke", and you reply: "All right, I will smoke".

Part 4
Imagine you say to some person: "You must smoke", and you hear a reply: "All right, I will smoke".

Each part is done until the final result is received:

1. general condition is better than before you began it,
2. doing this part became easy, you felt relaxed and calm.

These are two necessary conditions. When they are completed, switch to the next part. After the fourth part you need to return to the first one - to make sure nothing negative emerges in your mind. If anything does, you should do one more cycle, and then check the first part again. You do four parts of the exercise again and again until you feel nothing (negative or unpleasant) at all in the first part, until it becomes easy to do it, and until you feel relaxed and calm doing it. You will have no unpleasant emotions or feelings during the first part. Then the exercise is finished.

This is one of the most powerful exercises ever developed for smokers. Someone can think it is weird or silly - but only before you start doing it. If you are brave enough to start it, may you have enough courage to break through all negative thoughts and brainwashing immediately after you start and pass the way till the end. This may take hours; therefore you can cover one or two parts a day, but do not leave unfinished the part you have started. I would like to remind you once again - if at some stage you have too many negative thoughts, have a break to have a walk about the room, take deep breaths and switch your attention to something else, preferable to the present (material) objects.

This exercise is not intended to remove chuck habit. Therefore if you want to have a cigarette, have a break and have a smoke. Neither this exercise is intended to make you quit smoking. Its objective is to clean your brainwashing and get rid of all negative thoughts related to smoking. Even if you are not going to give up smoking, after this exercise you will feel much better towards smoking. There is no use to accumulate negative thoughts and feelings, if you can get rid of it easily.

Approximately 20-30% of smokers may give up smoking just by doing this exercise.