Get comfortable in the same position you were in for the previous exercise. Start by relaxing. Do some deep breathing, making sure to breath from your abdomen.
Relax the muscles around your eyes and in your eyelids, as well as your jaw and tongue muscles. (Whenever you feel tense, try to relax your tongue, and not let it press against your upper palate.)
Now concentrate on the black rectangle and try not to blink for ten full breaths. If your eyes start to get tired or itchy, close them until the end of the ten breath cycle. Keep staring at the black rectangle, and don't let your vision blur.
Repeat the ten breath cycle five times (make sure to rest your eyes between each cycle).
Do the exercise once a day. When you have mastered it, move on to the next step.
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