Before we can use the generic TaPHSiC shvuah Nusach (on page 6) by simply filling in the blanks, we have to first decide for ourselves 4 things:
1) Until when are we making the Shvuah? (In general we don't suggest making the shvuah for more than a month at first, so we can adjust it if necessary).
2) What distractions will we impose upon ourselves before we allow ourselves to fall? (See below for some examples of "Distractions". You can choose one or more of the suggestions, or make up your own).
3) What "Normal Knas" will we give ourselves if we fall AFTER doing the distraction/s that we imposed upon ourselves? (See below for some examples of "Normal Knas").
4) What "Heavy Knas" will we give ourselves if we fall WITHOUT doing the distractions that we set for ourselves? (See below for some examples of "Heavy Knas")
Once we have decided these 4 things, we can jump straight to page 3 and simply fill in the blanks!
1. I listened to a Shmiras Ainayim phone conference. (There are over 200 recorded shiurim on our system. Each one is about 20 minutes. Call 209-647-1999 any time and enter the PIN: 616701#. Then put in any number between 1 and 200 to listen to a shiur).
2. I went for a 20 minute walk
3. I called my partner, sponsor, or a fellow GYE member who knows me, and I told him that I feel I want to fall, and I stayed on the phone with him for at least 5 minutes.
4. I did exercise for 15 minutes (sit-ups, push-ups, jumping jacks, etc).
5. I spoke with people who know me, by phone or in person, for at least 10 minutes
6. I scrubbed the toilets at home/work and picked up the garbage around the home/office for 15 minutes.
7. I put away sefarim in the beis-medrash/shul for 15 minutes.
8. I said Tehilim for half an hour.
9. I learned Gemara for 20 minutes.
10. I was Mavir Sedra for half an hour.
1. I will donate $50/100 to Tzedaka (GYE)
2. I will take a cold shower with no warm water at all.
3. I will go for an hour walk.
4. I will take a bus to the kever of the Tzadik/Kotel and stay there for at least an hour.
5. I will clean the floors of my home, scrub the toilets, and put away clean laundry.
6. I will fast from dawn until nightfall (in the coming 3 days).
7. I will say the entire sefer Tehillim.
(Warning: It must be something you are 100% sure you CAN and WILL do if you have a fall c"v)
1. I will donate $1000/2000 to Tzedaka (GYE).
2. I will take a bus to the kever of a Tzadik/Kotel and stay there for at least 6 hours.
3. I will fast from dawn until nightfall for two days in a row (within the coming 7 days).
4. I will tell my Rav/wife that I had a fall.