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Moreover
Remember to drink your water religiously. Drink at least two one-liter bottles per day, and you will start to enjoy the feeling of fresh water rolling down your throat. Take long drinks of water and let it roll in and cool you.
Whenever you feel that you want to smoke one of your daily allowance cigarettes, drink water first and rethink. If you still want to smoke, go ahead, but think about the amount of cigarettes remaining for the day and calculate the gaps between smokes. Make sure you have enough cigarettes to finish the day without stressing at night.
It's a war, a real war. It's you or addiction - only one will survive. Be a hero, conquer yourself, and you'll conquer addiction. You can do it!
Take your vitamin C, it is good for you. Keep your 100-milligram chewable tablets handy and suck on one instead of lighting a smoke.
For the next four days, smoke only nine cigarettes a day and no more. It's easy if you are smart about distributing your smokes throughout the day. Eliminate the habitual cigarettes and smoke only those which are necessary to maintain your dependency.
Think about the facts that you have learned in this Session. The truth is that you fell into a trap, and only a few manage to get out of it alone - but you are not alone!
Remember the two points that ended this Session:
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1. Reverse the 'pain and pleasure formula' consciously and you'll take the sting out of addiction's bite.
2. When disturbances come, remember that they must pass through the body. It is an important exercise to catch them in the body. Shift your focus from your reacting mind to the body and pay careful attention and try to study it. Where is the source? What kind of symptom is it? Catch it in the body and you'll take the sting out of addiction's bite.
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Remember to visit the daily Discourses for further reinforcement!
And don't forget to call your dentist. Each action is important, so don't procrastinate. Please book your appointment now.
We'll see you soon in Session Five.
After Session Five we will ask you to quit smoking altogether. No further reduction, but total abstinence.
Congratulate yourself, for you are kicking a physical dependency on nicotine out of your life.
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