In this video, I will explain how to perform the March exercise, which should be the last activity before you go to bed. Begin by lying down, positioning your left leg at 90 degrees and your right arm at 45 degrees. Focus your gaze on your right hand, keeping it straight yet not fully relaxed.
Close the same eye as the leg that is lifted and inhale deeply into your belly, holding your breath. While holding, think of the sentence related to an emotion from our last session: "I am thankful and grateful for the emotion of..." Repeat this sentence to yourself three times, maintaining breath control.
On the third repetition, close both eyes and continue to silently repeat, "I believe I am thankful and grateful for the emotion of..." It is more important to hold your breath for the duration of repeating the sentence three times. Then, switch positions - right leg lifted, left arm at 45 degrees, and look at your left hand. You may close your right eye, or use your hand to assist if needed. Again, inhale, hold your breath, and silently repeat the sentence three times.
Perform this sequence three times for each side. Finally, for synchronization, vocalize "I believe I am thankful and grateful for the emotion of..." a couple of times to conclude the exercise. You are now ready to sleep. Have a good night.