1. Body Position – Find a quiet, comfortable place with few distractions. You do not need to sit in a traditional meditative position, the point is to be comfortable so that your thoughts are not focused on your body position. Sitting on a recliner, chair, cushion, or sofa works particularly well (it's ok to lean your weight against something). Whatever is normal and natural for you. If you must lay down, do your best to stay awake and aware, it is possible but requires much more focus. If you find yourself falling asleep then switch to a seated position.
2. Staying Awake & Aware – Although many dream-like images flash in your mind’s eye during each session, staying awake is very important. It is important to note that a powerful function of meditation is to bridge the conscious and subconscious mind, giving you access to a whole new world of possibilities, potentials, and benefits. This is impossible if you shut down your conscious awareness (i.e. falling asleep). We recommend a relaxed but alert seated posture.
3. Headphones (If using EquiSync®) – Use stereo headphones. This is very important. Regular speakers should not be used because each ear must perceive different tones for the technology to work. Headphones that enclose most of the ear are recommended. An inexpensive alternative are earbuds/earphones, the kind that fit inside the ear canal.
4. Audio Settings (If using EquiSync®) – Play EquiSync track. If your audio player has bass boost (not common these days), make sure it is turned off. EquiSync was designed to be listened to at a comfortable volume. Not loud, not soft, just a medium, pleasant volume. The technology does not need to be loud to be effective.
5. Mindful Breathing & Thought Detachment – Be mindful of your breathing. If you are taking long deep breaths, notice that you are taking long deep breaths. If you are taking short shallow breaths, notice that you are taking short shallow breaths. Follow your breath, inhaling and exhaling as much as you need to. Focus your attention on the breath without trying to control it. Let the breath breathe itself.
6. Returning To The Breath - If your mind scatters into stressful or fear based thoughts, always come back to the breath. Once you get more and more relaxed, notice how much less oxygen and breathing you need. You are learning how all thoughts, from troubling to harmonious, affect your physiology and respiratory rate. Once you become more experienced with meditation, stressful/troubling/fear based thoughts will have no effect on you. You can maintain this mental harmony even if the world around you is in total chaos.
7. Having A Busy Mind Is Ok – A common complaint of beginning meditators is that they think they are unsuccessful because they cannot stop thoughts from arising in their minds. They think their thoughts and their minds should automatically move into thoughtless peace. The truth is, having thoughts during meditation is perfectly natural and normal, not a problem. In fact, that’s what is supposed to happen! How you handle the thoughts is how mindfulness meditation works. Whenever you notice that your mind wanders or gets distracted by your thoughts, you simply bring your attention back to the breath. In time, your thoughts will slow down, and when you do have thoughts they will have much less effect on your mind/brain/body.
8. Sensations & Intense Emotions Are All Acceptable – Like thoughts, sensations such as sounds, aches, itches and tingles are natural and normal, very acceptable. Allow them to be. When these sensations lead to disagreeable thoughts, such as: “I wish that car driving on my street wasn’t so loud”, then consider that like any other thought. Simply return your attention to your breath. In daily life and in meditation, powerful emotions can sometimes lead to being overwhelmed by intense thoughts and feelings. If this happens the solution is to be mindful of the changing physical sensations in the body when the emotion occurs. Simply observe the fluctuating nature of these sensations, without judgment. Return to the breath. The sense of being overwhelmed will be replaced with interest or even curiosity about the experience.
9. Session Length (If using EquiSync®) – We recommend sessions of 20-25 minutes per day (the full length of the track). Consistency is key, we recommend daily use for maximum benefit.
10. Mind Awake, Body Asleep State – A main goal when practicing meditation is to achieve what we call the “mind awake, body asleep” state. During meditation, you will notice your body falling asleep while your mind stays conscious. This is where the healing and balancing take place. Sometimes it takes some time for beginners to achieve this state. The more times a person uses the technology, the shorter the amount of time it takes to achieve the “mind awake, body asleep” state (meditative state).
Characteristics Of This State:
I.The body feeling heavy, completely relaxed along with
II. The mind being awake and conscious causing
III. Breathing to slow down dramatically and
IV. Thoughts starting to have less frequency and less physiological response within the body
In this trance-like state of consciousness you can effortlessly find life solutions, release stubborn dysfunctional thought patterns, dig deep into your intuition, have creative visualization & insights, naturally balance your body’s chemistry, heal yourself on the deepest levels, and much more. Your goal for every meditation session is to achieve this state, if even just for a few minutes, you will see benefits: physical, psychological, mental, and emotional.
11. Melting Layers Of Psychological Baggage – People often experience the liberation of stubbornly resistant dysfunctional psychological/emotional issues, memories, and thoughts. These are problems that are often repressed subconsciously and come to the surface for a reason. They need to be set free, and meditation releases them. You will find stress has less and less of an effect on you not only in meditation but also in everyday life. Additionally, you will become more and more resilient in dealing with future trying circumstances and situations.
12. Observing Your Thoughts – Let your thoughts flow through you with no passing judgment. Detach from them. Witness them. Monitor them. Observe as your mental chatter and habitual impulses become less and less, the time between each thought becomes longer and longer. This will carry over to your non-meditative state. Eventually you will be in the “moment” and in the “now” always, maintaining clarity of thought at all times.
13. Only The Beginning (If using EquiSync®) – If we had to give one piece of advice, do not focus exclusively on the brainwave entrainment technology, focus on your breathing. Pay attention to the effect that your thoughts have on your rate of breath and how the more you get relaxed the less effect your thoughts have on you. After a few minutes of this, your brainwaves will passively mimic the entrainment frequencies, syncing more into the EquiSync track, guiding you into various states of meditation.
This is just the beginning, you will be amazed with the new you!