First, memorize the sentence:

"When you understand that the external world has nothing to do with your real self, and you act accordingly, you then return to your original state."

Got it?

Go to the next page and look at the picture as you repeat the sentence. Remember, slowly, slowly. Roughly one syllable per second.

Or you can synchronize the syllables with the music.

Try five repetitions, or ten if you’re comfortable, or even more.

You will find that not only does your mind relax but your body does as will. Your breathing slow and become very regular. Your heartbeat slows as well.