I finished the 21 day multimedia pain recovery program but am still confused on what exactly to do daily? some things I could make a list of are 1. Lose the fear and resentment and despair about symptoms/pain. 2.Use somatic tracking daily..but for how long though? should you body scan each part of body one by one or should you just attend to whatever sensation in the whole body is prominent? 3. systematic desensitisation exercise..again for how long? 4. cognitive soothing..when and for how long exactly? 5. Fostering joy..how exactly? smile more etc 6. Empowerment..live life as if there is no pain thus challenging the pain.