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Psycho-Technical Exercises Quote: Fingers Lock your hands by crossing your fingers (as it is shown on the picture). Close your eyes, relax and start rotating your thumbs but do not let them touch each other. Try not to think about anything. These moves will help you to concentrate and divert from your thoughts. Attention is like a watch hand - by doing these exercises you will learn to intentionally move the watch hand in the selected direction. It is not easy as it might seem. Attention is very hard to control because it will spontaneously try to jump to something else. Finger moves will help you hold your attention on the performed exercise. Signals from your muscles enter the brain and take away all attention. Attention can not be directed to more than one object or action at the same time, therefore all of the other stimulations will be reduced. This is exactly what we need. To divert from your thoughts you should concentrate on something else. You can make this exercise more complicated by rotating your fingers in your imagination. Do this exercise for 1-2 minutes. Breathing Make yourself comfortable, relax, close your eyes and concentrate on your breathing. Breathe as usual. Just observe the process. The rhythm of your breathing should not be changed. Try not to think about anything and indifferently observe your breathing. If your breathing speeds up or slows down then you are doing it incorrectly. The breathing process works without your intentional control, so do not try to control it - just observe. Do this exercise for 1-2 minutes. Warmth Bring your palms together, leaving a gap of about half an inch between them. You should feel warmth with your palms. Concentrate on this feeling. Relax to achieve maximum concentration. If you have any thoughts in your head, try to get rid of them and keep doing exercise. Do this exercise for 1-2 minutes. Attention 1. Concentrate your attention on your entire body. Go through it mentally using your internal vision. You should feel a warm wave in your body following your internal vision. It is an absolutely real feeling. When mentally concentrating on your body your muscles will become tense and will start sending signals to the brain. Those signals are the wave you feel. Go

through your body always from the head down to the legs. Then concentrate on your right arm, then forearm and palm. Concentrate on your finger, then on your fingertip. Hold your attention on the fingertip for a while. Try to feel the pulsation. Go through your entire body again. Move the warm wave from your head to your legs a few times. Do the same with your left arm. Do this exercise for 2-3 minutes. After a few relaxation exercises you can start doing attention and visual thinking exercises. 2. Choose any object and look at it. Do not think about anything else. All your attention and thoughts should be focused on this object alone. In a while slowly focus on different object near the first one. Now, when you realize that you are thinking about something else or even you had a different thought remove them as soon as possible and focus on the object again. Do this exercise for 5-10 minutes. Your goal is to stay focused on the object as long as you can without having contrary thoughts. Here is the next step: Turn ON a TV Set or a radio and try to concentrate on some item again. It will be much harder because words coming from the TV will be creating images in your imagination. Also, try to practice using MM while your TV or radio is ON. Letters Take any newspaper or a magazine and choose a few paragraphs for this exercise. Look through the text and count all letters a for example. Then do it again but count b. Read the paragraph again but this time count words. You can choose any letters. Use the timer to find out how much time you need to find one letter. Write down the results. Do this exercise with the same text until count of the chosen letter is be the same. In the beginning you will miss a lot of letters but every next try will be more successful. Your attention stability will increase. You will start to make fewer mistakes. This exercise trains a few attention characteristics: Attention stability ability to hold your attention on something. Noise-immunity text, while reading, creates images in your imagination. It switches your attention from the exercise (counting letters). You will develop ability to ignore those images. In this case, the text (images) is a disturber and you need to get rid of it. Ability to switch attention you will constantly need to change the letters you count. It is a good exercise to develop ability to switch your attention.

Do this exercise for 5 minutes. Mental drawing Mental drawing is actively used in GMS for complicated signs and new foreign words memorization. It used for fixing digit figurative codes as well. You need to imagine the process of drawing (writing) a simple geometric figures e.g. letters, signs and digits. Your eyes are moving during the mental (imagined) drawing. Thus new signs get memorized through the movement in your memory. You need to make the signs big in your imagination - about 1.53 feet in diameter and about 3-6 feet away. You can imagine drawing on the writing board using chalk, using finger on a dirty window or just on any dirty surface, painting on the wall or using highlighter with the paper. Drawing should be performed slowly and a few times for each sign. Sign should appear gradually in your imagination. After drawing is complete try to imagine the completed sign. Try to see it very clear in its completeness. For this exercise you can use: triangle, square, circle, rhomb; numbers and digits; letters; Japanese hieroglyphs; short words. Do this exercise for 2-3 minutes. Image manipulation Imagine an empty glass and a box of matches next to it. Try to see these objects in detail. Do all possible manipulations with them. Move them, place matches in the glass, glass in the matches, move them around, etc. Add more objects. Do this exercise for 2-3 minutes. Image stabilization Visualize any item, like fork and view it from one angle. It might try to move or turn, - dont let that happen. Force yourself to keep it in one position. Then move it a little bit, or try to rotate it as slowly as possible. Do this exercise for 5 minutes. Image transformation Imagine some kind of object. Try to transform its form or shape but do not change the substance - a cup should remain a cup and a pencil should stay as a pencil. Example: Imagine a book. Stretch it out. Now we have a narrow book. Make it very big or very small. Stretch it again and make it wide. Open the book in the middle then open it in the beginning. Twist the entire book. Rip one of the pages out.

Do this exercise for 2-3 minutes. Image modification You need to modify an image without changing its nature but actively changing its type. Example: Car. Imagine a Hummer, then Jeep, Mercedes, taxi, ambulance, fire-engine, police car, Mini, tractor and so on Do this exercise with the different words and images. Do this exercise for 2-3 minutes. Memory activation To be able to stabilize the images in your imagination and prevent their fast movement try to recall all possible information from yesterday or from the last movie you have seen. It does not really matter what to choose - the point is to concentrate on something for 5-10 minutes without thinking about anything else. Try to recall it as detailed as possible. Do it as slow as you can - step by step. If it is too easy for you to do then try to make it more complicated recall everything backwards. Example: Woke up. Stayed in the bed for a while, then stretched. Then I tried to recall my dream. Slowly stood up and got dressed. Recall every detail, every piece of clothing. Recall what you did later, every second. What did you eat, how did you prepare the food, etc. After doing this exercise you will start to notice that memory fixes the connections between the images very precisely. The only thing that prevents recollection of all the details is attention instability. If you learn to stabilize the images in your imagination and go through them very smoothly you will be amazed how many details your brain can reproduce. Images that were naturally connected after reading should be recalled in the same manner. Counting the beads is a very good example: you need to do it one by one, slowly, smoothly, without skipping. If you will do this exercise correctly then in 5-10 minutes you will achieve strong attention stability in the recall process. Images will become very vivid and it would seem like a dream coming into reality. Everything around you will be covered with a white haze. Auditory analyzer will be partly off. You will hear what people are saying but you will not be able to make sense of it because your imagination will be concentrated on something else. Colors Visualize an orange (that is of pure orange color). Imagine that you are slicing it and notice that the inside color is different. Imagine that you are squeezing an orange juice out of it. Visualize that orange juice filling a glass. Visualize different colors. For example, traffic light with all lights ON: red, yellow, green. Concentrate on the colors. When you visualize a color try to use a common model for it: orange, tomato, cucumber, blue sky, grey branch, black peat, white paper.

Do this exercise for 2-3 minutes.

Basically, you don't have to use the psycho-technical exercises when studying GMS since the memorization and remembering exercises are perfect for training all psychological processes and provide a sufficient training load for your brain. But if you have trouble with image representation, connection or association creation, attention concentration (during memorization and anamnesis), we suggest that you do the psycho-technical exercises independently before every GMS exercise. The time needed for doing all psycho-technical exercises is about 30 minutes. ATTENTION! It is not advisable to perform any psycho-technical and GMS exercises while driving or during any other potentially dangerous activities e.g. crossing a road, etc. You should not perform GMS exercises or recall huge amount of information right before you go to bed, for it may cause involuntary entrance into hypnotic states.