Hello, and welcome to our first topic in this module called smoking a cigarette. Now, this topic is just like my formula. It's simple. So for the purposes of this video, I would like you to please smoke a cigarette. Now, don't worry, I don't you think in I've lost my mind. You're not suddenly taking a start smoking costs in disguise or anything.

I just need you to answer some questions as you actually smoke. So if you're not actually able to smoke at the moment, or don't feel like one right now, then not to worry. I will ask you to think about these questions the next time you have a cigarette, and then also each cigarette you have thereafter from now on. So once you've let your cigarette I would like you to ask yourself What is the reason for having this cigarette? Now I realize I didn't just ask you to like one up, but only if you feel Like one. And if you can't or don't want one right now, the next time you have one, then please think of this first.

In that moment, what is the reason for this being smoked? Maybe we're very stressed. Maybe you were at work or have a personal problem, which is causing you stress. Maybe you were bored and had five minutes to kill. Maybe you just finished a delicious meal. Or maybe you were about to go into an interview or a meeting, or just about to start your shift at work, or maybe you've just finished your shift at work for the day.

Or have you just smoked a cigarette without even realizing or actually noticing that you've smoked it? Now you have the reason in your mind. I would like you to take five deep inhales on the cigarette. And during each one, I want you to ask yourself, do you feel any better about the situation or the reason that you're actually having that cigarette First place. Now as you deeply inhale this poisonous smoke into your lungs, does it feel good? Is it pleasurable?

Do you feel a bit choked up? Now how does that taste? And I don't mean that I want you to start eating the cigarette to check. I'm just referring to the aftertaste that you get in your mouth, especially if you just had a really nice meal. How is the aftertaste of the cigarette in your mouth? How is it feeling?

Now once you've finished your cigarette, I would like you to think about what value did that give to you? Do you feel any better or worse? Or do you not feel any difference at all? I'd be very surprised if you answer any of these questions with a policy of one but I know that the smell taste in your mouth and the smoke choking your lungs has no positive feeling in your body. body or mind, you most likely feel no different or worse. If you feel better than I asked you to think.

Was it the cigarette? Or was it just the time period that happened from start to finish when you've taken a few minutes to yourself, which could have easily been achieved without smoking the cigarette. Now I want to let you in on a little secret. Non smokers have exactly the same situations happen to them as smokers, but they have no need to smoke, just like you they may need a few minutes themselves. So from now on, I'd like you to repeat the series of questions in your mind each and every time you have a cigarette from here on him. I would also like to ask if you give yourself two minutes, just give yourself two minutes before smoking each cigarette, to think about why you need one and how it's going to help out All in the current situation or the reason why you're having one, I can guarantee that the more you ask yourself this question and take two minutes, the less you will want to have one.

I think at this point, I should give you a personal example. I used to smoke when someone may be annoyed me or I had a personal situation that was just getting too much and my stress levels went up. And my immediate go to was to smoke to calm myself down. They were my main trigger points that stand out in my mind from back then, of course, I would still smoke plenty that I didn't even notice or feel like or think I needed in any way. So when I made the decision to stop smoking, and those situations happened, I started to take two minutes to myself. Be hot before having every cigarette that I smoked.

Sometimes I would even just stand there pack in hand ready to smoke. Just take a deep breath. And because I was away from whatever situation I was in, and I took my two minutes to myself, I began to realize that I felt the same whether I'd smoke the cigarette or not. And that really helped me realize I wasn't craving the cigarette. I was in need of two minutes to myself. So I asked you to take just two minutes, you'll be amazed at the power that two minutes has.

If after two minutes, you still want to have a cigarette, then of course, go ahead, but at least you've given yourself that time beforehand. If you don't smoke the cigarette in this circumstance, asks you to go back to ask yourself earlier questions as you do. So just to sum up, this is the next small step in putting the simple formula in place. Next time you feel the need or wants have a cigarette Just take two minutes first, you know what questions to ask yourself while smoking. Now even though this is part of my simple formula, I felt it was important to start getting this into your thought process as we go thought forward. So I'm about to tell you about the mental and physical effects of smoking.

I've also included a PDF with the questions to ask yourself while you're smoking a cigarette, so maybe you could store this on your phone, print it out and keep it in your phone case, hand back pocket, every cigarette pack. And whether you can remind yourself each time to when you smoke, or however the need is so you always thinking about those questions throughout your day to day life while you're smoking. And that is the end of this topic and I will see you in the next video. Bye for now.