In the first and second step instructions we have given certain instructions while mainly relate to the holistic development of Health. We give here a few instructions which mainly relate to developing your will power and self confidence and go on improving them. These simple instructions will have wide ranging effect in improving your total personality and therefore the students are advised to take them sincerely and willingly.

Students will be able to appreciate these instructions if they go through the various lessons sent to them consciously and seriously. Through these health improvement instructions we intend to integrate the principles that we teach in the daily routine and personality of our students. The instructions may seem simple but their effects are long lasting. In this step you are to follow under mentioned five suggestions:

1)      Build up your own confidence.

2)      Practice Pranayam daily.

3)      Change your yardstick of measuring progress.

4)      Overcome timidity.

5)      Laugh and weep.

The students are to remember that they should try to understand the instructions and observe them for at least three weeks and thereafter reply to the questionnaire attached. If need be, they may modify them while observing according to the needs but without losing the core message.

Each and every reply to the questions is examined by experts and their observations are sent to students wherever needed. Therefore the students are advised to reply them with seriousness and concentration.

1)      Build up your confidence

1. Remember confidence or will power is always cultivated. You can cultivate too.
2. Cultivate a habit of not leaving anything half way. Once undertaken a task finish it – whether it is a small task or big one, whether it is very important or ordinary one. Remember unfinished tasks create tensions and shake confidence.
3. Don’t undertake too many tasks at a time. This dissipates your concentration and energy. Estimate your capability, availability of time and resources before you undertake a new assignment but once undertaken see that it is not left unfinished. Remember this habit is to be cultivated.
4. If you feel that you lack self-confidence start building up right from the moment you read these instructions and it will be built up soon.

1. Believe firmly that self confidence can be built up.
2. Set small goals and achieve them.
3. Know that your own auto-suggestion can improve you immensely. It is quite natural that you have some pleasant and encouraging happenings and some disappointing incidents every day. Since you have already observed our first and second step instructions of health improvement plan, these must definitely be having some improvement in your total personality and health. Therefore what you are to do is to sit comfortably in meditation posture for sometime before going to bed .Close your eyes recall whatever was positive in the day and say repeatedly that every day in every respect you are getting better and better. This you are to recite believing from the core of your heart.
4. When you get up in the morning, feel cheerful, stand in front of mirror and say “I AM GETTING BETTER AND BETTER AND I SHALL GO ON DOING BETTER AND BETTER”. Repeat this firmly for at least 4-5 times and resolve to build up your confidence and will power.

2)      Practice Pranayama Daily

1. Yogic breathing exercises are known as Pranayamas. They are highly useful for both physical as well as mental health. They build up vitality, diminish tension; build up strength; improve circulatory, respiratory and nerve functions; effect brain and believe to activate its different centers; improve memory and retentive power; increase will power and build up self confidence. It is good for very body and especially recommended for athletes, singers, surgeons, students and those who are to do brain work.
2. Pranayama should be done only after properly learning them from a competent person because if it is not done properly it may have harmful effects also.
3. If some one is already conversant with different forms of Pranayamas, he can choose a few for daily practice. But if someone is a beginner he should start with the following breathing exercise after carefully going through the various steps mentioned below:
   • First sit in comfortable position preferably in padmasana or vajrasana.
   • Close your right nostril with thumb and left nostril with 1st and 2nd fingers of right hand.

(In some institutions thumb and little finger of right hand are used to close the right and left nostrils respectively keeping 1st, 2nd and 3rd fingers folded. Therefore you may choose either way as you feel comfortable)

1. • Now open the left nostril by removing fingers and inhale deeply but slowly. While doing so, your abdomen should come out. In fact you are to breath through your abdomen and not simply with lungs.
   • There after close the left nostril and open the right nostril by removing the thumb and then exhale very slowly sinking your abdomen. It should take at least twice the time taken in inhalation.
   • Now inhale with the same nostril (i.e. right nostril) and exhale from left nostril and then again inhale from left and exhale from right. Repeat this.
   • What is to be remembered is to do inhalation and exhalation rhythmically and exhalation should take more time- at least twice that of inhalation. If this exhalation time can be further increased, it is still better. The Second thing to remember is that your abdomen should act like a balloon. It should swell out fully while inhaling and sink in completely while exhaling. In fact this makes the navel go in and out which is very important for proper effects. The third thing to remember is to inhale from the same nostril from which you have exhaled and then change nostril for exhaling.
   • Start doing for at least 10 minutes daily in first week and then increase time gradually.
   • This Pranayama can be called Rechakapurka (RP) or Anulom Vilom or Nadi Sodhan Pranayam,
   • Any from of withholding of breathing should not be practiced till you master the above breathing exercise. You can start with holding of breath (Kumbhak) after 6 weeks.
   • The following terminology should be  remembered by all students in relation to Pranayama:-

Inhalation = Puraka

Withholding of breath = Kumbhaka

Internal with holding of breath after inhalation= Antarik Kumhhaka

Exhalation = Rechaka

External with holding after exhalation = Bahya Kumbhaka

Right Nostirl = Surya Swara

Left Nostril = Chandra Swara

The general recommendation for ratio of

inhalation:                   with-holding                          : Exhalation     is

4:                                 16:                                           8

3)      Change your yard stick of measuring progress

1. One’s real progress should not be measured exclusively with the amount of wealth or material things one has accumulated but with the amount of peace, happiness, magnanimity, Love and Kindness towards others; sense of appreciation and one-ness with the existences; perfection in the art or science of one’s pursuits; total all round development or personality and satisfaction one has achieved in his life.
2. If you are sleeping with the help of sleeping pills there is something seriously wrong. Try to find it out and correct it.
3. Don’t feel that all others are watching you. Nobody has so much of time. You should look to your-self and rely upon your own impartial assessment about your self.

4)      Over Come Timidity

1. Even the bravest persons are timid at time. If you are timid, there is nothing unnatural. But even a very timid person can be transformed into courageous person through proper training.
2. The best way to over come timidity is to face the situation which you try to escape. You fear only so long as you don’t face them. Remember most of the time our worries are our own creations. No real problem exists.
3. Change your small habits like sitting in corners or on back benches, hesitating to speak to people, avoiding to make eye contacts while speaking etc. Gather courage to sit in front rows, look straight to face and eye and speak confidently. These habits will go a long way.
4. Practice impartiality. This will make you clear headed. You may at times find difficult situations when you will be forced to take sides. If you succeed in becoming, impartial in such situations, your will power and confidence will become heightened manifold. The more impartial you become the more strength, will power and confidence you will gather.

v.   Remember, you are what you feel about yourself. Therefore don’t feel inferior. Everybody is unique. There is no exact duplicate of any body. Everybody has some plus and some negative points. You possess some qualities which others do not have and so are others. Therefore you should not feel inferior to others.

5)      Laugh and Weep

1. Find occasions to laugh loudly. This vanishes tension.
2. Do not suppress your emotions. Whenever you feel like laughing laugh fully.
3. Smile fully when ever you talk to others. Stone faces gather only few onlookers, smiling faces are welcomed everywhere. It is symbol of confidence, well being and good heart. You achieved more by smiling but you loose nothing. Cultivate this habit and you will have friends every where. You will be appreciated everywhere .Your success lies in smiles.
4. Weeping also is nature’s mechanism to lessen tension. Close your room and weep whenever you can not contain. Do not shy. This will help you shed out tensions and become light and refreshed. It’s not sole right of feminine gender. Several psychosomatic problems can be solved simply by weeping.
5. If some one is weeping do not discourage. Rather encourage him and let him shed out his tension completely.