Note: While we have outlined one basic form of meditation here, our program is effectively

"technique neutral" since it uses sound to deepen the meditative state (whether you are
doing focused attention, mindfulness, resting awareness, visualization, etc). If you already
have a proven meditation technique then we encourage you to combine / enhance it with our
audio program.

How Meditation Works

So you may be wondering, what is meditation, how does it work, and how do I do it? Before we dive
into proper technique, perhaps it’s best to understand a little bit about the multilayered nature of the
human mind and how meditation fits into the picture.

The Conscious Mind

Now you may have noticed that the mind likes to chatter away, whether it’s replaying something we
said last night, worrying about our next mortgage payment, having an imaginary argument, fretting
over how we look, planning what to eat for dinner, stressing about that big work deadline, or
whatever else the busybody mind thinks over the course of its estimated 70,000 thoughts per day.
It’s our "tip of the iceberg" conscious mind that generates this kind of "noisy" thought to thought to
thought thinking, and it’s from this superficial level of mind that we spend most of our day.

The Deep Mind

But under the surface, the mind goes much deeper. Known as the "subconscious" mind and the
"unconscious" mind, it’s these deep layers that hold the vast majority of our potential. While our rush
rush rush, pull pull pull conscious mind sits above the surface chattering away, our deep mind is
always below - seeing, hearing, feeling, and taking it all in. Instead of jumping from thought to
thought to thought, our subconscious mind and unconscious mind think slowly, quietly, and deeply.
While our conscious mind always wants to be in some other time or place, our deep mind stays
present, forever anchored in the here and now. While our conscious mind is always rationalizing,
judging, fearing, habiting, addicting, impulsing, worrying, and stressing - our deep mind is always
below, cool, calm, and collected.

Where Meditation Fits In

So meditation works by simply quieting down our "one-dimensional" conscious mind and bringing
our powerful "multi-dimensional" deep mind to the surface. In this way, instead of living life held
back, limited to just the "tip of the iceberg" of what our mind can actually do, meditation opens
access to everything under the surface - the vast reserve of potential thats been there all along, just
hidden from view. So meditation puts to bed that version of us who may be anxious, addicted,
depressed, afraid, unimaginative, irrational, scatterbrained, absent-minded, and unaware - and
awakens that person deep down who is present, calm, creative, intuitive, smart, focused, wise,
insightful, and highly aware. Our highest and best self resides under the surface.

Tip of the Iceberg

And that’s just how meditation works from the psychological perspective. We could get into the
biology of meditation, including how meditation boosts an array of wonderful neurochemicals, how
meditation activates certain "good" genes and deactivates certain "bad" genes, how meditation
positively impacts our cells, how meditation targets our best and brightest brain regions, and so
forth. Meditation affects us on so many levels, we could go on and on, but you get the idea.
Now that you have a basic understanding of the multi-layered nature of the human mind and how
meditation works within that context, now we can dive into proper technique.

Meditation Posture

When choosing a meditation position, the goal is to be comfortable. But not so comfortable that you
fall asleep. Looking for that happy medium.

With that in mind, most people find a seated position on a recliner, chair, cushion, or sofa to work
particularly well. You are welcome to lean your weight against something (and if you do), using a
pillow or couch cushion to support the lower back is quite common. Sitting cross legged vs straight
legged is a personal preference, both are fine.

Because of the tendency to fall asleep, generally speaking, laying down is not recommended. If you
must lay down, do your best to stay awake and aware. It is possible but requires more focus. If you
find yourself falling asleep then switch to a seated position. With focus and relaxation both integral to
the practice, many meditators find that they prefer a more upright position once their skill advances.

As for the hands, we recommend doing whatever feels natural and normal. You don’t need to do any
kind of intricate hand gesture(s), simply placing them on top of the legs (palms down) is typical.

Final Note: The vast majority of meditators in the world practice with their eyes closed. As such, we
recommend meditation with the eyes closed.

Addressing The Mind

Observing the Mind

In meditation we learn to be a "witness" to the mind and not a "participant." What does this mean,
exactly? As we sit and practice, whenever thoughts arise, whatever they are, instead of getting
wrapped up in them or fighting them or resisting them (which only feeds the conscious mind), we
simply acknowledge them and let them go. Meditation isn’t about slowing down thoughts or stopping
thoughts or anything like that. It’s more about becoming familiar with the activity of the mind without
getting caught up in it. So we do our best to observe the mind (as if from a distance), and learn to be
ok with whatever floats into awareness.

When the Mind Wanders

In meditation, we notice that the mind likes to wander. Actually, it’s great at it! That’s what the mind
does. Whether it’s daydreaming, replaying memories, running down a to-do list, having imaginary
arguments, worrying about this or that, it’s important to understand that it’s our "tip of the iceberg"
conscious mind that generates this kind of noisy "thought to thought to thought" thinking. And
meditation is the best tool for becoming familiar with it, and in time, even gaining a little bit of
mastery over it. So, in meditation, whenever you notice your mind wandering, no need to get
frustrated. It’s fine and perfectly natural. Simply let each thought go and return your attention to the
present, with the inward/outward flow of the breath and the sensations of the body your two best
"present moment" anchor points. In time, you may even begin to welcome each lapse in awareness
as a good thing, as yet another opportunity to grow in mindful strength. After all, it’s only through this
kind of repetition that we become more present and still in the mind.

No "Good" or "Bad" Thoughts

It helps to remember that, in meditation, there are no "good thoughts" or "bad thoughts." Even
though it feels natural to label a particular thought as beautiful or hideous, joyful or worrisome,
pleasant or unpleasant, boring or captivating, and so on. Like clouds moving across the sky or
waves along the surface of the ocean, thoughts pass through the mind. There is no need to waste
precious energy on that which is so fleeting, on that which is so temporary. So we observe the mind
instead of getting involved, and we let thoughts come and go as if all thoughts are both equally
important and equally unimportant. Since there are no bad thoughts there is nothing to resist. Since
there are no good thoughts there is nothing to pursue. Just observing the mind as it is without trying
to change anything.

Operating From Our Deep Mind

It’s through this practice of "thought observation" that allows the deep mind to surface. That part of
us that thinks slowly and quietly. That part of us that’s timeless. That part of us that’s always present.
That part of us that operates on gut feel, intuition, and instinct. That part of us that knows what to do
in every situation. That part of us that doesn’t jump from thought to thought to thought. So in this
practice of stepping away from the superficial conscious mind, we are actually operating from a
much deeper place. From our subconscious and unconscious mind. And as we train ourselves to
become ok with the conscious mind as it is, and not fighting with or reacting to the conscious mind’s
constant stream of thoughts, we find that, in time, the (conscious) mind runs out of energy and
begins to settle down on its own. And we begin to find more and more space between our thoughts.
And we begin to live more and more of our life from a deeper place, a place of powerful and quiet
thinking instead of thought to thought chatter box thinking. From a place closer to our true nature.

Observing Physiological "Thought Impact"

Many meditators find it helpful to develop a general awareness of how thought(s) impact the body.
And so in your practice, if (and when) any kind of stressful thought surfaces within your mind,
whether worry or fear or anger or whatever, see if you can observe how it affects you,
physiologically. Outside of meditation, when we are far less aware of the mind-body connection, so
called "turbulent" thoughts can impact us in a number of ways, including tensing-up our muscles,
increasing our heart rate, "shortening" our breath, and so forth. But in meditation, especially as our
skill sharpens, we begin to notice ourselves becoming more and more relaxed with all thoughts,
including stressful thoughts. Training the body to not be impacted by the "turbulence of the mind" is
a big part of what makes meditation such a highly beneficial practice.

Expectations & "Forced" Meditation

People new to meditation often come into the practice with certain assumptions about what "should"
and what "shouldn’t" happen. They often expect the mind to be completely free of thoughts, or
maybe they expect the body to automatically enter a trance-like state of deep relaxation. While these
things do happen more and more as our meditative skill sharpens, for those of us new to the
practice, it’s easy to want to kind of "force" things a little bit, trying extra hard to make them happen.
Of course, in the same way that forcing yourself to fall asleep (usually) results in a night of tossing
and turning, "forced" meditation actually impedes the process. So just remember that meditation isn’t
about stopping thoughts from entering the mind, it isn’t about magically entering a deeply relaxed
state, it’s more about becoming at ease with our thoughts and comfortable with the mind as it is. And
once your skill to do that sharpens, then the conscious mind will begin to quiet and the body will
begin to relax on their own.

Using The Breath

How to Breathe

In meditation we breathe naturally. No need to take extra long or extra deep breaths. The body
already knows how to breathe, so we let it breathe on its own. All we have to do is observe the
breathing process in its natural flow and rhythm.

Purpose of the Breath

In meditation, the breath is a powerful centering tool. Not only does it help to put a little more space
between our thoughts, but it also redirects us to the present when our conscious mind inevitably
wanders off. As such, the breath helps us operate from our deep mind instead of our conscious
mind. So we do our best to stay on the breath.

Favorite Part of the Breath

Pay attention to where the breath stands out most for you. Maybe it’s the rising and falling sensation
of your chest or stomach that’s most obvious. Or it’s the feeling of air moving through your nose or
throat that stands out the most. Wherever it is, take note. Whether it’s your chest, stomach, nose, or
else, you can use this "place" as a "present moment" focal point in your meditative practice.

Instructions for the Breath

In meditation, we stay with the breath as best we can, for as long as we can. And whenever we
notice our mind "thinking," we simply recognize the content as "just another thought" (thereby letting
said thought go), and we kindly, gently, and patiently return our attention to the breath. And we do
our best to not judge where the mind wanders off to or get frustrated at how many times it wanders
off. Whether we catch ourselves daydreaming, worrying, replaying memories, making to do lists, or
whatever - with infinite patience and understanding, we gently let our thought(s) go and we bring our
attention back to the natural rhythm and flow of the breath. Again and again. And if half your
meditation session flies by without you being aware of the thinking mind, then no problem. Simply go
back to the breath.

More About the Breath

While we spend our lives on autopilot, distracted, tuned out, at the full mercy of our "superficial"
conscious mind - the breath is always there, nourishing our life force every moment of every day,
under the full control of our deep mind. And so in meditation, instead of ignoring the breath, we
observe it. We tune into it. We become at one with it. Each time we return to the breath, then it’s like
completing a mindful muscle repetition. In time, our busybody conscious mind takes a backseat, and
our ultra powerful subconscious and unconscious mind run the show. And that’s a very good thing.

Physical Sensations

Purpose of Physical Sensations: As mentioned before, we use the breath in meditation for a
variety of reasons, including to help settle down our busybody conscious mind, to tune more into our
deep mind, and so forth. Physical sensations can be used in much the same way. While there is no
right or wrong way to do this, it’s a good idea to be aware of what most meditators like to do. Here
are the basics:

Instructions: Whenever we notice that our mind has drifted away, whether it’s daydreaming,
replaying memories, making plans, having imaginary arguments, worrying about this or that, as
before, gently bringing our attention back to the breath. But this time, let’s also "check-in" on the
sensations of the body. Not trying to "summon" sensations or "force" sensations or anything like that.
Just noticing what’s already there, or whatever stands out the most, like a blurry picture becoming
clearer and clearer, as we gently scan the body from head to toe. Here are the most commonly
used/observed physical sensations:

What To Observe

#1. Weight & Gravity: Pay special attention to gravity, perhaps a general feeling of what’s often
described as lightness / heaviness of the whole body or certain parts of the body - especially as the
session deepens. The feeling of the hands (as they rest on the legs) is popular for this sensation.

#2. Tingling: Pay special attention to random tingling sensations. The palms of the hands and the
soles of the feet are "hotspots" for this particular sensation.

#3. Itches: Pay special attention to random itches on the body. And rather than going for a quick
scratch, see if you can observe the full life of the itch as it bubbles to the surface, lingers for a short
time, and eventually resolves itself on its own. "Letting the itch go" is popular among many
meditators.

#4. Contact & Pressure: Pay special attention to contact and pressure. For example, the places
where your back and legs meet the chair. Or maybe where the soles of your feet meet the floor. This
might be the most commonly observed physical sensation in meditation.

#5. Tension & Tightness: Pay special attention to muscle tension and tightness. Places on the
body where you might be holding a bit of extra stress, such as the shoulders, neck, or lower back.
And not trying to change anything here, just observing.

#6. Absence of Sensation: And also noticing the absence of sensation. The places on your body
where you feel a little bit of numbness or even nothing at all. In meditation, that counts too.

More About Sensations

Don’t Forget the Breath: Observing the sensations of the body does not mean ignoring the breath.
Like a camera widening the lens focus, in meditation we are simply expanding our awareness to
include physical sensations - in addition to the breath.

Body Scan Visualization: When scanning the body for sensations, it may be helpful to think of a
high resolution picture, pixel by pixel, coming into a clearer and clearer view. Perhaps the weight of
your hands can be a few pixels, and the contact points with your chair can be a few more pixels, and
hand / feet tingling as yet another round of pixels, and perhaps a general feeling of physical
"lightness" can be the final round of pixels. And behold, the picture is now fully in view! But not for
long. Because like thoughts, the sensations of the body come and go. As such, no two moments in
meditation are the same. And so we continually scan the body for sensations, allowing the full
picture come into view - if even for a brief moment.

Dealing With Pain & Discomfort: Just like when uncomfortable thoughts enter our mind, when we
encounter unpleasant sensations (such as aches & pains), we do our best to not get wrapped up in
them. And so if a specific painful physical sensation keeps bubbling to the forefront of our mind (i.e.
"my lower back hurts", "my leg is falling asleep", etc.), we simply allow it to be held in awareness for
a moment, and let go. Again and again. And just as our awareness of the chattering mind is
precisely what it needs to settle down, it’s our awareness of physical discomfort and pain - without
resisting it, without reacting to it, and without trying to change it, that allows it to unravel all on its
own. By training our mind to let go of physical pain and discomfort, then the body very often follows
suit. Mind over matter.

Favorite Sensations: In meditation, certain sensations tend to bubble-up into awareness time and
time again. And that’s a good thing! So what stands out the most to you in your meditative practice?
Is it the lightness or heaviness of your hands as they rest on your lap? Maybe it’s the soles of your
feet touching the floor? Or the sense of your body as it’s held by the chair? Maybe it’s the ever-
changing sensory landscape, such as tingling in your hands or feet followed by a random itch on
your arm followed by light goosebumps. How about muscle tension or discomfort, perhaps in an
area that has caused you problems in the past (i.e. lower back)? How about where you can sense
nothing at all? That counts too. Having favorite "go-to" sensations is very helpful in meditation.

Avoid "Summoning" Sensations: When scanning the body for sensations, new meditators may try
to "force" things a little bit. Of course, we are not trying to "conjure-up" certain sensations or anything
like that. If you notice tingling in your hands or feet, fine. If not, fine. If you notice a general sense of
heaviness or weightlessness of the body during your meditation session, fine. If not, fine. We are
simply following the breath in it’s natural flow, and observing the sensations of the body whatever
they may be, wherever they may be.

Each Session Will Be Unique: When it comes to the list of sensations that we can and will observe
during meditation, there is no end. There are no right or wrong sensations, no two sessions will ever
be alike, and no two meditators will use sensations in the same way. Your job is to simply find what
works for you in your practice.

Basic Examples

Meditation Sensations, Example #1: You might find yourself practicing in a comfortable position on
the sofa, with a cushion (very nicely) supporting your lower back. And for this session, you may find
the "embracing" quality of the couch cushion to be especially noticeable. And so you can keep
coming back to this sensation whenever you notice your mind drifting.

Meditation Sensations, Example #2: Or maybe you notice an itch on your leg that needs attending
to. But instead of scratching it like you would outside of meditation, you decide to take advantage of
the "present-like-quality" of this pesky itch to re-anchor your awareness into the moment, coming
back to it whenever you notice your mind wandering.

Meditation Sensations, Example #3: Or you may find that, as your meditation session deepens,
your awareness is dominated by the feeling of your hands resting on your lap. And so whenever you
find your mind drifting from the present, you can use the sensation of numbness or weightlessness
or whatever you are feeling in your hands as the primary anchor point for this session.

Meditation Sensations, Example #4: Or maybe you notice a number of sensations at once and
you "jump" between them like a pinball of awareness bouncing around the body. Perhaps this
session involves juggling the sensations of foot tingling, a series of random itches, and general lower
back discomfort. And for the next session you juggle the sensation of your ergonomic chair
"embracing" your lower body, numbness in your right foot, and a kind of ever present palm tingling.
You get the idea. This is the most common way to use physical sensations in meditation, observing
many at the same time.
Using Sound

Sound: Internal Vs External Stimuli

Like the sensations of the breath and body, in meditation we can use sound to anchor our
awareness into the present. However, since sound is "external," some believe that it should take a
backseat to "internal" stimuli. Namely, the ebb and flow of thought, the breath, and the sensations of
the body. These all happen within.

Meditation: "Background" Awareness of Sound

While having a general awareness of sound is important in mindfulness, we recommend letting it live
in the "backstage" of awareness. This means that we, from time to time, simply "check-in" on the
sounds in the room (if practicing silent meditation), and we, from time to time, simply "check-in" on
the soundscape (if using EquiSync meditation audio) - before returning our focus to the sensations
of the breath / body (i.e. "centerstage"). Internal stimuli over external stimuli, that’s the preference.

"Disagreeable" Sound

When practicing silent meditation (i.e. without headphones), we do our best to have a general
awareness of the sound(s) around us. Of course, this means that we’ll sometimes run into
something that we could do without. Whether it’s a noisy car passing by, an air conditioner buzzing
away, a neighbor’s barking dog, or whatever. And so when we encounter something that we feel
"disrupts" our meditative practice, then we consider it like any other thought. We simply let it go and
return our attention to the sensations of the body and the breath. Like thought, all sound is part of
this moment, no need to react to it, no need to change it. Just allow it to be, and use it to your
mindful advantage.

Using EquiSync Meditation Audio

Hoping to see a better result, people new to EquiSync will sometimes focus their full attention on the
entrainment sound(s). While it is indeed designed to make meditation much easier, focusing intently
on the brainwave entrainment sounds can actually produce a "non-meditative" effect (ironically). So
with that in mind, when using our program, the observation of the mind, breath, and body are the
primary focus. The technology will do its job much better if you simply let the soundscape fade into
the background of your awareness. Let the sound be what it was meant to be, a piece of the puzzle
and not the whole puzzle. Do this, and you will see much better meditative results.

"Sound Meditation" vs. "Silent Meditation"

While practicing meditation in silence is a definite "must learn" on the meditative journey, if you want
to take your practice to the next level, sound is the way to go. Whether it’s the Tibetans and the
singing bowl, the Aboriginal Australians and the didgeridoo, the Japanese Buddhists and the gong,
or the Native Americans and the frame drum, through the ages people (across many cultures) have
used sound to facilitate, enhance, and deepen the meditative state. EquiSync is simply the modern
embodiment of what has already been practiced for millenia. Countless long time (silent practicing)
meditators have successfully used our program for breaking through their own personal meditative
plateaus. In the end, you can use both silence and sound in your practice based on your goals /
moods / preferences.

How Meditation "Feels"

When it comes to "knowing" when you’ve entered a "proper" meditative state, perhaps the best
marker is what we call the "mind awake, body asleep" state. Here’s what to look for:

The "Mind-Awake, Body-Asleep" State

(Note: These "meditation markers" don’t need to happen in any particular order).

• We begin to observe a dramatic slowdown of our rate of breath.

• We start to feel our body falling "asleep" (i.e. feeling a physical sense of "heaviness" or "lightness")
while our mind stays conscious & alert.
• We begin to notice more and more space between our thoughts (i.e. occurring less frequently) and
when thoughts do occur, they have less physiological impact on the body (i.e. heart rate stays the
same no matter what enters our mind).
• We start to observe our conscious state moving more and more into "mindfulness," as defined
here:

"Mindfulness is a state of active, open attention on the present. When you're mindful, you observe
your thoughts and feelings from a distance, without judging or labeling them as good or bad. Instead
of letting your life pass you by, mindfulness means living in the moment and awakening to
experience." — Psychology Today

In this "trance-like" state of consciousness we can effortlessly find life solutions, release stubborn
dysfunctional thought patterns, dig deep into our intuition, visualize creatively, have profound
insight(s), become immune to stressful/fear based thinking, naturally balance our body’s chemistry,
heal ourselves on the deepest level, and much more.

Clearly, achieving a meditative state (a.k.a. the "mind awake, body asleep" state), if for even a few
minutes per day, opens the door to countless benefits: mental, emotional, and physical. And the
more we practice, the more efficient / greater depth our meditation session(s) will be.

No Expectations

With that said, it is important to approach meditation without expectation. If we think that our practice
is "supposed" to be a certain way - then we may begin to force things a bit. Obviously, much like
falling asleep, "forcing" yourself into a meditative state tends to have quite the opposite effect.

As mentioned before, when we focus on the basics of mindfulness (noticing the sensations of the
body, letting thoughts come and go, observing the inward and outward flow of the breath, etc), that’s
when meditation naturally occurs. So relax, expect nothing, and let it happen naturally!

Troubleshooting

"Cars on the Highway" Metaphor

It may be helpful to think of the mind as a highway and our thoughts as the cars zipping back and
forth. Instead of standing in the middle of the road and trying to stop the cars, or slow the cars, or
even chase after the cars, which we often do when we react to our thoughts, or resist our thoughts,
or fight with our thoughts, or chase after our thoughts - meditation teaches us to sit on the side of the
road, watching and observing the "traffic of the mind" from a safe distance.
Once we internalize that it’s our conscious mind’s nature to fire off one thought after another, we can
begin to approach our thoughts with patience, with understanding, and with balance. For the
superficial conscious mind is only firing one thought after another because it can’t help it, that’s its
nature. There is nothing good or bad about it. It just is. Water is wet, fire is hot, and the conscious
mind generates thoughts. So we don’t get wrapped up or caught up in the barrage of the conscious
mind.

Instead, we take a step back and watch our thoughts from a distance. And we remind ourselves from
time to time that our true nature is contained within our slow, quiet, and deep thinking subconscious
mind and unconscious mind. Those beautiful, incredibly powerful mind layers where the calm,
present, smart, creative, intuitive, focused, and highly aware version of us can be found.

Subconscious "Housecleaning"

In meditation, especially in the early stages, it’s quite common to run into "stuff" that we have
knowingly or unknowingly buried deep within the mind. Whether we’re dealing with something
repressed or an old emotional wound, when "stuff" like this arises to the forefront of the mind
(outside of meditation), our tendency is to maybe cringe, or become sad, or anxious, or agitated, or
maybe we try to mentally "change the subject." Of course, when we resist or avoid or bury the
"unwanted negativity" of the mind - it can not only resurface, it can intensify.

And when our psychological baggage does bubble up to the surface at a later date (with meditation
as the perfect venue), it’s important to recognize that it’s happening for good reason. It’s because it’s
been stewing deep down in our subconscious mind and hasn’t been properly dealt with. It’s because
it may be holding us back in some way and some part of us wants / needs it to be resolved.

Luckily, meditation is the perfect way to shine a light on this kind of buried subconscious baggage.
And most importantly, like steam rapidly escaping from a pressure cooker, meditation is the perfect
release valve. So whenever you encounter a recurring theme in your mind, especially the kind that
causes emotional pain or discomfort, nourish it in awareness, breathe with it, and embrace it. Each
time you experience a strong current in the mind, like anguish, fear, or regret, smile in awareness.

And recognize that, in order to clear the clutter, sometimes the deep mind needs to do a little
housecleaning. Your job is to simply observe what's present in the mind - without getting involved.
It’s this process of breathing and being, it’s this process of seeing and letting go - that’s just the
perfect solution for unloading the emotional sandbags which have, up until now, only served to
weigh us down.

And when it comes to the many benefits of meditation, like a butterfly emerging from its cocoon, this
kind of "subconscious housecleaning" is one of the most powerful ways that meditation helps us
reach our highest and best self.

100% Quiet Mind Myth

New meditators will sometimes think, "Why isn’t my mind "empty!? What am I doing wrong!?" It’s
important to realize that having a "100% clear mind" is not really possible. In fact, it’s been said that
the human mind "thinks" over 70,000 thoughts per day! All the meditation in the world isn’t going to
bring that number down to 0. That’s not the goal here anyway.

What the ancient mind practice can do is, instead of chasing after thoughts, or resisting thoughts, or
fighting with thoughts, or reacting to thoughts, as we humans are so adept - instead, meditation
teaches us to simply take a step aside from the whirlwind that is the human mind (namely, the
"superficial" conscious mind).

Once we learn to observe our mind without getting "sucked-in," and once we learn to approach our
mind with a sense of patience and neutrality - as meditation teaches us so well, then the (conscious)
mind begins to settle down on its own. This "handing of the baton" from the conscious mind to the
deep mind is where the magic happens.

Don’t I Need My Thoughts?

Those new to meditation will sometimes wonder, "Don’t I need my thoughts? Don’t my thoughts
make me who I am? If my mind becomes still and quiet won’t I lose something very important?" The
truth is that the mind is incredibly complex, a multi-layered hierarchy, if you will.

We all know the iceberg metaphor, it applies well to the nature and complexity of the mind. Where
our conscious mind, that sliver of a layer barely above the surface, the superficial mind layer that we
use for 90% of our daily activities, is just the tip of the iceberg. While waiting below the surface is
much, much more. It’s our deep mind layers, the subconscious and unconscious, that hold the vast
majority of our potential.

So when we think that quieting the mind will make us lose something important, remember that
meditation is simply the act of bringing the deep mind to life. And by allowing the superficial
conscious mind to settle down, and by bringing the subconscious and unconscious mind layers to
the surface, and into the forefront of consciousness - there is nothing lost, and everything gained.

The "Mind as Sky" Metaphor

The "mind as sky" metaphor is often used to illustrate how to approach thoughts, sensations, and
feelings in meditation. What’s that, you ask?

Think of the mind as like the immense sky. And just as clouds appear in the sky, hang around for
awhile, and drift off over the horizon, we can have thoughts and feelings that float into awareness,
take hold of our attention for a time, and drift out of consciousness.

Of course, everyday is different for the sky. Some days the sky is blanketed by dark storm clouds,
while other days the sky is clear. Likewise, the mind is sometimes blanketed by irritation, agitation,
anxiety, fear, or worry. While at other times the mind is calm and peaceful. The important thing to
remember is that, just as the sky holds every cloud with ease - our mind can hold every thought,
every sensation, and every emotion with ease.

So whenever you feel like your mind is overwhelmed, or whenever you have problems dealing with
uncomfortable thoughts and emotions in your meditative practice, simply take a step back. And
remember that you are the sky and not the passing clouds. That your mind is so vast and so
spacious that it can easily handle anything and everything that drifts into awareness.

Your job is to simply watch the clouds (thoughts, feelings, sensations) come and go, and recognize
that it’s ultimately through awareness of the clouds, and through awareness alone, that allows them
to dissipate (on their own). It’s through our awareness of the clouds that we get to experience more
of our true nature, the clear blue sky (i.e. pure conscious awareness).

7L8QRM
Understanding How EquiSync Works ®

Your brain has nerve cells that fire electrical signals day and night, forming distinctive arrangements
called brainwave patterns. These highly unique patterns are closely connected to your thoughts,
emotions, moods, biological chemistry, everything you do, and really, everything that you are.

Because EquiSync sound technology guides you into different mind states (and various states of
®

meditation) via brainwave entrainment, it's helpful to understand the different frequencies and how
they contribute to your state of consciousness.

Since most of us spend our days in the beta state, EquiSync excludes beta brainwaves, and
entrains only those responsible for the most beneficial states of consciousness: alpha, theta,
and delta. The two charts on this page illustrate the basic benefits of each brainwave state as well
as the basic targeting of the EquiSync programs 1, 2, & 3.

EquiSync Programs 1-3 Brainwave Targeting:

Understanding The Brainwave Benefits of Meditation

EquiSync Gets You Away From Beta Brainwaves

®

Beta Brainwaves
13-40 Hz
Associated with worry, stress, paranoia, fear, irritability, moodiness, anger. Connected to weakened
health and immune system. Fully awake and alert. Nervousness, depression, and anxiety. People spend
most of their time in the beta state.

EquiSync 1 Targets Alpha Brainwaves, Known For:

®

Alpha Brainwaves
7-13 Hz

Meditation Begins • Mind Chatter Slows Down • Great For Learning & Studying • Creative Ideas Flow •
Reverse Brain’s Aging • Habits, Fears, Phobias Melt Away • Calm & Peaceful • First Layer Of
Subconscious Mind • Gateway To Deeper Mental States • Advanced Focus • Relaxation Begins •
Serotonin • Endorphins • Good For Anxiety, Depression, Stress, Panic • Mind Power • Happiness •
Confidence

EquiSync 2 Targets Theta Brainwaves, Known For:

®

Theta Brainwaves
4-7 Hz
Deeper Meditation • Near The Stage Of Sleep • Vivid, Dreamlike Imagery • Creative Visualization • Feel
More Open & Connected • Advanced Problem Solving • Super Creativity • Insight • Intuition • Inspiration •
Deeper Subconscious To Super-Conscious Mind • Trance-like • GABA • Immune System • Serotonin •
Endorphins • Acetylcholine • Lower Cortisol • Deeply Relaxed • Sleep Better • Emotional Intelligence

EquiSync 3 Targets Delta Brainwaves, Known For:

®

Delta Brainwaves
0-4 Hz
Deepest Meditation • Many Scientists Believe To Be The Most Beneficial State • Asscociated With Deep,
Dreamless Sleep • Unconscious To Super-Conscious Part Of The Mind • Super-Healing • Best For
Immune System • Rejuvenation • Renewal • Health Restoration • Longevity • Overcome Insomnia • Highly
Advanced Awareness
This chart illustrates the potential benefits of each brainwave state. Results may vary from person to person.

Illustration: Simulated Brainwave Patterns, Before & After

How EquiSync Targets Alpha, Theta, & Delta Waves

®
Without EquiSync
Our Typical
Brainwave Activity

With EquiSync
Deepereum Meditation

Depth Setting #1
 With EquiSync
Deepereum Meditation

Depth Setting #2

With EquiSync
Deepereum Meditation

Depth Setting #3

Left
Brain
 Right
Brain

Left
Brain

Right
Brain

Left
Brain

Right
Brain

Left
Brain

Right
Brain

BETA

ALPHA

THETA

DELTA

Before

EquiSync 1

EquiSync 2

EquiSync 3
✓Bad Beta Waves

✓Unbalanced Brain

✓Our Typical Mind State

✓Alpha Focused

✓Balanced Brain

✓Meditation Begins

✓Theta Focused

✓Balanced Brain

✓Deeper Meditation

✓Delta Focused

✓Balanced Brain

✓Deepest Meditation
With the perfect equilibrium of Alpha, Theta, & Delta brainwave frequencies, EquiSync is designed to
mirror the natural brainwave state of an advanced meditator. As a result, you are able to tap into
much deeper, much more pleasurable, and much higher quality states of meditation with amazing
results. With EquiSync , you only need one program to experience the deepest, most highly
®

beneficial states of consciousness without years of practice.

Enhanced For Illustration Purposes. Results May Vary From Person To Person.

Beta Waves — 13-40 Hz: Brainwave Entrainment Benefits

 ✓ The beta wave is the predominant frequency when we are fully awake and alert.
 ✓ Active awareness directed to the outer world.
 ✓ Beta brainwaves are present during stress, paranoia, worry, bipolar
disorder, anger, fear, and anxiety.
 ✓ They are also present during hunger, depression, irritability, and moodiness.
 ✓ Insomnia is the result of producing excessive beta waves.
 ✓ Associated with excessive mind chatter and self-destructive impulses.
 ✓ Too much time in the beta state weakens the immune system.
 ✓ Beta brainwaves make up much of our conscious mind.

Alpha Waves — 7-13 Hz: Brainwave Entrainment Benefits

 ✓ The alpha state is where meditation and relaxation begins.

 ✓ We start to encounter the wealth of effortless creativity flowing just beneath our
conscious state.
 ✓ We experience alpha waves when we are focused yet deeply relaxed.
 ✓ Studies have shown the alpha state has been associated with “peak performance.” Elite
athletes produce alpha brainwaves prior to highly concentrated performance (shooting a
free throw, hitting an important golf shot). Amateur athletes produce more of
the anxious beta brainwaves.
 ✓ In the alpha state we learn, process, memorize and recollect large sums of information
fast and with peak effectiveness.
 ✓ Highly creative people have been shown to have "bursts" of alpha waves when they
have good ideas.
 ✓ Alpha waves are thought to make the brain "act young" again.
 ✓ In the alpha state fears, habits, and phobias begin to melt away.
 ✓ Alpha brainwaves bring an effortless sense of comfort, peace, happiness, and harmony.
 ✓ Alpha waves are best for "super learning".
 ✓ Alpha waves dominate the first layer of our subconscious mind.
 ✓ A gateway to deeper states of awareness.

Theta Waves — 4-7 Hz: Brainwave Entrainment Benefits

 ✓ Theta brainwaves become prominent when we go deeper into meditation and relaxation
— “almost trance-like”.
 ✓ Here, brain activity decelerates to the threshold of the sleep stage.
  ✓ One of the more indescribable and wonderful realms we can explore.
 ✓ Theta waves produce flashes of creative visualization through vivid imagery.
 ✓ In the theta state we feel much more open and connected to other people.
 ✓ People often report a feeling of floating while producing theta brainwaves.
 ✓ The theta state heightens problem-solving skills.
 ✓ Having dominant theta brainwaves are correlated with insight and intuition.
 ✓ Associated with lucid dreaming.
 ✓ Theta waves bring inspired thought and increased motivation.
 ✓ Sometimes long-forgotten memories come to the surface.
 ✓ Children have strong theta brainwaves, which helps to explain their superior ability
to learn.
 ✓ Theta waves are briefly experienced as we climb out of the depths of delta upon waking,
or when falling asleep.
 ✓ The theta state is the deeper subconscious to unconscious part of the mind.

Delta Waves — 0-4 Hz: Brainwave Entrainment Benefits

 ✓ Delta waves are the deepest level of meditation.

 ✓ The delta state is associated with “no thinking” during deep, dreamless sleep.
 ✓ Delta brainwaves are very rewarding.
 ✓ Delta waves are said to be the entrance to non-physical states of reality.
 ✓ A crucial state for renewal, healing, and rejuvenation.
 ✓ The immune system strengthens in the delta state.
 ✓ Delta waves are linked to the unconscious part of our mind.
 ✓ Many scientists believe delta waves to be the most beneficial.

EquiSync Program Basic Usage / Instructions / Tips

In terms of which order to use the CDs/tracks, this is what we recommend:

A. Structured, progressive approach:

If you would like a more structured routine then here is what we suggest (depending on the version that
you have):

Latest Release (Third Edition): 18 tracks x 3 days each ≈ 60 days

Ensuing Release (Second Edition): 27 tracks x 2 days each ≈ 60 days
Initial Release (First Edition): 9 tracks x 6 days each ≈ 60 days

Example Structure: For the Third Edition (Latest Edition), the math works out to 18 tracks x 3 days each
= 54 days total (we rounded up to 60 days to factor in missed days). Here is an example of the structure
for the EquiSync: Latest Release (18 tracks):

Days 1-3 - Play Track 1 (just once totaling 24 minutes listening time)
Days 4-6- Play Track 2 (just once totaling 24 minutes listening time)
Days 7-9 - Play Track 3 (just once totaling 24 minutes listening time)
Days 10-12 - Play Track 4 (just once totaling 24 minutes listening time)
Days 13-15 - Play Track 5 (just once totaling 24 minutes listening time)
Days 16-18 - Play Track 6 (just once totaling 24 minutes listening time)
Days 19-21 - Play Track 7 (just once totaling 24 minutes listening time)
Days 22-24 - Play Track 8 (just once totaling 24 minutes listening time)
Days 25-27 - Play Track 9 (just once totaling 24 minutes listening time)
... and so forth all the way to day 54 / track 18

Upon Completion: You would start with Alpha, then go to Theta, and finally Delta - no matter the
EquiSync series that you choose (whether it's Initial, Ensuing, or Latest release). Once you have
completed the full series (from the first alpha track to the final delta track), you can then focus on your
favorite tracks indefinitely, switching them up as you wish. EquiSync provides enough brainwave
stimulation for a lifetime of fresh meditative gains.

B. Intuitive, preferential approach:

Most Popular Method: This is the approach to which most gravitate, especially our most successful
users. Simply put, experiment with some/all of the tracks for your particular series, and focus on what you
like and/or what gives you the greatest benefit. You will quickly find that certain tracks / brainwave
frequencies really resonate with you. And so, put your time and energy into what works. Much like
physical exercise, meditation has an endless staircase of benefits.

While doing a two month structured program may be a good way to get started, you will ultimately switch
over to the intuitive method at some point on your meditative journey. Focusing your time/effort on just a
handful of tracks (that you really like) is perhaps the key to the greatest benefits because ultimately,
consistency matters more than anything. If you enjoy your daily meditation session then you will naturally
be consistent with it.

Further reading: If you would like in-depth (mindfulness) meditation instructions then we recommend this
overview. Otherwise, a more abbreviated version is outlined below.

Basic Meditation Technique

Here are some tips and techniques to maximize your results with the program.

Body position

Find a quiet, comfortable place with few distractions. You don't need to sit in a traditional meditative
position for the technology to be effective. The point is to be comfortable so that your thoughts are not
focused on your physical position (ie discomfort). 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's possible but requires much more focus. If
you find yourself falling asleep then switch to a seated position.

Staying awake

It's 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). Although many dreamlike images flash in
your mind's eye during each session, staying awake is key. We recommend a relaxed but alert seated
posture.

Headphones
Use stereo headphones. This is very important. Open air 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.

Audio settings

Play EquiSync track. If your audio player has bass boost (not common these days), make sure it's 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.

Close your eyes, relax.

Let EquiSync do all the work.

Mindful breathing

Be mindful of your breathing. If you're taking long deep breaths, notice that you're taking long deep
breaths. If you're taking short shallow breaths, notice that you're 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.

Thought detachment

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 your body requires. You're 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 little to no
effect on you. You can maintain this mental harmony even if the world around you is in total chaos.

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. 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's 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.

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 within 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.

Session length
We recommend sessions of 20-30 minutes per day (the full length of one track). Consistency is key, we
recommend daily use for maximum benefit.

Mind awake, body asleep state

A main goal when using EquiSync is to achieve what we call the "mind awake, body asleep" state which
is where much of the healing and balancing takes place. Sometimes it takes 10 minutes (or more 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) as described below:

A. Characteristics

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
EquiSync session is to achieve this state, if even just for a few minutes, you will see great benefits:
physical, psychological, mental, and emotional.

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.

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 while the time
between each thought becomes longer and longer. This will carry over to your non-meditative state.
Eventually the "moment" and the "now" will be everpresent as you maintain a strong clarity of thought
throughout your day.

Only the beginning

If we had to give one piece of advice, don't focus exclusively on the brainwave entrainment technology,
focus on the sensations of your breathing. Pay attention to the effect your thoughts have on your rate of
breath and how the more relaxed you become the less affect your thoughts have on you. After a few
minutes of this, your brainwaves will passively mimic the entrainment frequencies, syncing more and
more with the EquiSync track, guiding you into various states of meditation.

This is just the beginning, you will be amazed with the new you!