Daily Exercises:

1. Belly Breathing: Not really necessary, as long as you meditate

2. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

3. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Self-Cultivation General Rules:

1. Experience your own pleasure: Try to avoid pornography, or use it only to get you
aroused.

2. Stimulate your entire penis

3. Touch your balls

4. Explore the million-dollar point: Pushing on this spot when you are about to ejaculate
can help stop the ejaculatory reflex. But just explore it for pleasure. Play with it
pressing it in different ways.

5. Take time: Your ultimate goal should be to, with practice, last 15-20 minutes. Also,
take time to touch your whole body before masturbating.

Self-Cultivation Exercise:
Follow the following in order:

1. Lubricate your penis with oil if possible

2. Pleasure yourself following the general rules

3. Try to notice your increasing levels of arousal: notice the tingling at the root of your
penis, notice the stages of erection, notice your heartbeat rise.

4. When you are getting near ejaculation, stop and rest. Try to notice the contraction of
your PC muscle and anus that occurs at contractile-phase orgasm, although don't be
surprised if it takes some time to experience this without ejaculating. You can also try
to squeeze your PC muscle around your prostate if the prostate starts contracting and
you are afraid you might fall over the edge.

5. After you regain control, you can start again as many times as you like and continue
for as long as you like.
Learning to Control Ejaculation:
1. Stopping: First, and most important, you need to stay aware of your arousal rate and
stop a few strokes (or thrusts, if you're with your partner) before you think you will
ejaculate.

2. Breathing: breathe in deeply and hold your breath for several moments until the urge
to ejaculate subsides. Some multi-orgasmic men, however, breathe rapidly to delay
ejaculation. Deep, slow breathing helps control your sexual energy, whereas shallow,
rapid breathing helps disperse the energy. You can experiment and see what works for
you.

3. Contracting the PC Muscle: By learning to squeeze your prostate during contractile-

phase orgasm (when it is contracting involuntarily), you can help yourself avoid moving
from contraction to expulsion. (the infamous "point of no return.")

4. Squeezing the penis: Try pressing your penis with your mind. Although it might be a bit
more difficult at first, it is more practical.

5. Pressing the Million-Dollar Point: Press the Million-Dollar point whike contracting
your PC muscle. Push your finger in up to your first joint.

6. Scrotal tugging: Circle the top of your sac with your thumb and forefinger and pull
down.

7. Drawing away sexual energy: this is the best technique, and it is described later.