In this cassette, we will address and summon you. We will approach techniques to help you sleep at night.

After listening to this tape, you will be able to spend your nights resting, sinking into forgotten dreams.

Instead of wandering about the institute trying to open doors to places you are not permitted.

You may use the cassettes in this relaxation study to help you in your everyday life, but perhaps wait until you have all of the information before acting out anything you thought you heard or understood on these tapes.

No one has told you to act on anything you hear. Perhaps the institute might find your insomnia alarming.

And now we will begin cassette 3 side A, plant your feet wanderer.

For this exercise, sit upright on a counter or bed. Your back perpendicular to the ground. Make sure your feet do not touch the floor.

Take off your standard issue slippers and relax your feet. Let them hang down, sloping gently toward the floor, your toes like stalactites.

Now bring your feet up parallel to the ground, flexing from the ankles. Keep your back upright and relax your arms, your neck.

Try to imagine your head is being pulled up by a string and your spine is dangling from it, weightless. Relax your feet.

Let's add some breathing now. Breathe in, through your mouth and lift your feet and toes into the air.

Breathe out through your nose, letting your feet relax.

Breathe in slowly, flexing your feet and toes as you inhale, letting them drop towards the floor as you exhale.

Continue breathing and think about the bottoms of your feet, the shape of them, their curves, their soft wrinkled lines and hard dry heels.

Breathing in and out, flexing up and down, feel your shoes. Simple, blue canvas flats.

You are not wearing them right now but you remember what it feels like to wear them.

They are the ones you brought with you to the institute, currently in Lockbox 4C182 along with a faux leather wallet, cotton tote bag, a Sony Walkman, Susie in the Banshee's cassette tape, blue jeans, ankle socks, brazier, lavender t-shirt, striped sweater, tube of persimmon lipstick and hairpin.

Feel your shoes. Feel the grass and earth below them as you walk about a public park.

As you flex your feet up and down, breathing in and out. Imagine a public park.

The sun is shining, it is spring. The ground is green and bright, there are people, they have books, frisbees, dogs, other people, some are smoking and laughing, some wear sunglasses and listen to music from portable radios.

You are near the pond. There are no people in the pond but there are geese. There are three geese in this pond.

Imagine the pond. Picture the sun glinting off the ripples that cross its surface. Hear the water lapping against the bank.

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