The document provides instructions and guidance for practicing relaxation techniques over the course of a week. It recommends practicing relaxation exercises 3 times per day, with two sessions being 10-15 minutes and one being 3-4 minutes. At least one longer daily practice should be done without audio guidance. The document also instructs to keep records of practice sessions and provides exercises to add each day of the second week, focusing on relaxing different body parts. It discusses the importance of focus and release during practice rather than specific sensations.