INPUT ARTICLE: Article: Breathe deeply through your nose as you curl your toes down and tense the soles of your feet. Hold for five seconds and then release. Feel the tension flow out of your feet. Pay particular attention to how different your feet feel when relaxed as opposed to tensed. Relax for 10 seconds before moving on to your legs. Tense and relax your legs, first one muscle group at a time, then all together. Don't forget to breathe in through your nose as you tense, and out though your mouth as you relax. Move in the following sequence:  Calf muscles – Point your toes up towards your knees. Thighs (middle and inner) – If seated or standing, push your heels down onto the floor. If lying down, try to straighten your legs. Thighs (inner) – Press your knees together as if you were holding a sheet of paper between them.  Buttocks – Tighten the muscles by squeezing your buttocks together. Entire legs – Tighten all the muscles in your legs together. Keep your breathing even as you progress  to your stomach and back. Remember to pause for 10 seconds between each cycle of tensing and relaxing.  Stomach – Imagine you are trying to touch your belly button to your spine. Lower back – Arch your back as you tighten the muscles just above your buttocks. By now, you should be feeling very relaxed. You breathing should be slow and steady. Remember to hold the tension for 5 seconds before you relax.  Chest – Take a deep breath and hold it to tense your chest. Upper back – Pull your shoulder blades back as if you were trying to touch them together. Lift your shoulders up as if you were trying to touch your ears. As you do so, tilt you head back slightly to increase the tension in your neck. Tension in your neck and shoulders is a frequent cause of both headaches and neck pain. You may want to do two or even three cycles to make sure you completely relax your neck and shoulders. It should be getting easier and easier to relax as your body calms down. As you relax each part of your arms in succession, remember to breathe in through your nose when tensing and out through your mouth as you relax.  Triceps – Extend your arms and lock your elbows.  Biceps – Curl your arms to flex your biceps.  Forearms – Curl your hands downwards as if you were trying to reach back to touch your elbows with your fingers.  Hands – Clench your fists. People carry a lot of tension in their face, particularly in their jaw muscles. As you relax these muscles, you will complete your session. You should now be completely relaxed.  Eyes and lips – Make a sour face: squeeze your eyes shut while pressing your lips together.  Jaw – Open your mouth as wide as you can.  Cheeks – Smile widely.  Forehead – Raise your eyebrows as high as you can. Now that you have completed the progressive muscle relaxation process, take a few minutes to simply relax. You may choose to engage in guided imagery in order to further enjoy the sense of relaxing calm. Or, if you have time, you may wish to go to sleep.

SUMMARY: Start with your feet and toes. Move on to your legs. Relax your core. Focus on your upper back and chest. Concentrate on your shoulders and neck. Work on your arms. Finish by relaxing the muscles of your face. Relax.


INPUT ARTICLE: Article: If you see rips, tears, or feel as though the center core element is loose, do not move forward with cleaning the filter. Be sure to replace damaged filters to avoid damaging other spa elements, such as jet lines, that may become prone to debris build-up. Look for a cleaning wand that attaches to your garden hose and comes equipped with soft comb-like teeth. Hold the nozzle at a 45 degree angle and use the comb to gently open and rinse debris from the pleats of the spa filter. Enzymes prevent biofilm—the sticky, tar-like film of bacteria that sometimes grows in pools and spas—by breaking up oils and other contaminants that create conditions for bacteria to grow. Adding a weekly dose of cleaner directly to the water thus keeps your filter clean by preventing a scummy ring of oils from building around the filter core. Gently part the pleats of the filter and examine for dirt build-up or large debris. Remove and throw away any large pieces of debris.

SUMMARY: Examine the filter for damage. Use a filter cleaning wand to rinse out your spa filter. Add a drop of enzyme-based products to the water. Examine the filter for remaining debris.


INPUT ARTICLE: Article: Be aware that deleting your Instagram account is permanent. Once completed, you won't be able to access your username or any photos or videos from your account again.  It's the second option on the page. " This will expand a page with more information. This is in section 1 of the steps to permanently delete your account. Enter your username (or email address) and password, then tap Log in. Click the drop-menu and select the reason you are deleting your account. If you don't want to state a reason, select Something else. Put your password in the text field one more time to confirm you want to permanently delete your account. This will open a pop-up window prompting you to confirm. Your account has been permanently deleted.

SUMMARY: Go to https://help.instagram.com in a web browser. Click Managing Your Account. Click Delete Your Account. Click  next to "How do I delete my account? Click on "Delete Your Account page" highlighted in blue. Log in to your Instagram account. Select the reason you want to delete your account. Re-enter your password. Click Permanently delete my acconut. Click OK .


INPUT ARTICLE: Article: Start by drawing a slightly skewed trapezoid. Add a long triangular shape at the base. This will be your helicopter’s tail boom. Make sure that you are using a pencil for the draft sketch so you can erase it afterwards to make it neat. Draw an irregular egg-shaped figure. This will be your helicopter’s cockpit. Since helicopters come in different shapes and models, you can actually make this into a slightly different shape. In this figure, I used a slightly pointed oval. To define the copter body shape; go back to the trapezoid you made on Step 1. Add some lines to make it look like a trapezoid-cube. For the skids, add two horizontal parallel lines below the cockpit. For the tail, add two thin right angles at each side of the end of the tail boom. The rotor base would be added at the top of the trapezoid cube. To make things easier, just make a really thick and wide lowercase “i”. Add three (or four) straight lines on the rotor base. It doesn’t matter if the lines are the same length. Just keep in mind the angle of the view. Unknown to most people, helicopters also have tail rotors to help make manoeuvring easier. To do this, make two thin triangles. The triangles’ apex should meet in the middle. To draw the wing, just add a small rectangle on the narrow part of the tail boom. You can add windows at the side and the big window for the cockpit pilots. Also, don’t forget to add the headlight in front of the cockpit. Put in mind the overlapping lines and parts that should be hidden. the line art might not look perfect and crisp but it should look neat when the pencil is erased. you can add details like light bulbs, small windows and doors. you can also add screws and metal sheets for added rugged effect. Helicopters could go from boring gray or white to camouflage or even in bright colors. You may also want to add symbols or insignia to make your helicopters look more real.

SUMMARY:
Draw the body and the tail boom. Add the cockpit. Add skids and defines body shape. Add the tail and the rotor base. Add the tail rotor and the main rotor. Add a small wing at the tail and add some windows and headlight. Using a pen, draw on top of your sketch. Erase the pencil sketch and add details. Color your helicopter.