Subliminal Talk

On Day 3 now. Happy to be doing this sub as I think it's closest to what I really need. I had some good results with OF, so expecting more in that direction but guilt and shame are an even bigger deal for me as far as deep work.  So far it's prompted me to reach out to some friends I had issues with and also do prayers for forgiveness etc. I feel more present with people outside in the street and get into little conversations, including women. Nothing crazy but there's just a sense of freedom and basic self worth that has kicked in quickly in interactions. 

So it's 4plays for 4 days, then 4 days off correct?

If we feel intuitively to do more do we follow that? --- also do the 4 plays have to be consecutive, or can they be split throughout the day if necessary?

Thanks