1. Sit or lie down in a comfortable position in a dimly lit, less travelled space
2. You may cover your eyes with an eye mask, close them, or engage in your creative project or stream of consciousness note taking
3. Listen for a minimum of 10 minutes
4. Use a pair of stereo headphones, the higher quality the better
5. Use the WAV files if possible, they are higher quality sound
6. Give yourself 30 -60 seconds of wind down and suggestion as to what you would like to accomplish

Suggestion: Take 3- 6 deep breaths. Roll your shoulders forward and backwards to release neck tension. Become aware that you are entering the creative space now, by saying things like:

• • • I am taking this next 10-20 minutes to get in the flow.
    • This is my time to make space for my unconscious to download new ideas.
    • This pause to make time for being, is an important step before doing.
    • This is my sacred time with no phones and no interruptions.

7. Binaural beats work well in synergy with other relaxation techniques, like breathing, stretching, light therapy or visual meditations.
8. Return from your creative meditation period slowly and drink a glass of water
9. Repeat as needed before or during your creative practice
10. May be used as often as desired

1. Sit or lie down in a comfortable position in a quiet, darkened and private space.
2. Cover your eyes with an eye mask or simply close them
3. Listen for a minimum of 10 minutes
4. Use a pair of stereo headphones, the higher quality the better
5. Use the WAV files if possible, they are higher quality sound
6. Give yourself 30 -60 seconds of wind down and suggestion as to what you would like to accomplish

Suggestion: Take 3- 6 deep breaths. Roll your shoulders forward and backwards to release neck tension. Become aware that you are relaxing now, by saying things like:

• • • I am taking this next 10-20 minutes to relax.
    • This is my time to shut down and renew myself.
    • This is my sacred time with no phones and no interruptions.

7. Binaural beats work well in synergy with other relaxation techniques, like breathing, stretching, light therapy or visual meditations.
8. Return from your relaxation period slowly and drink a glass of water
9. Repeat 2-3x a week
10. May be used as a meditation practice

1. Plan a 20 minute walk in your neighborhood or in nature
2. Plan a 5 minute sitting meditation, stretch or cool down at the end
3. Listen for a minimum of 10 minutes, or you may loop the 20 minutes of active rhythm up to a 60 minute walk
4. Use a pair of stereo headphones, the higher quality the better
5. Use the WAV files if possible, they are higher quality sound
6. Give yourself 30 -60 seconds of prep and suggestion as to what you would like to accomplish

Suggestion: Take 3- 6 deep breaths. Roll your shoulders forward and backwards to release neck tension. Become aware that you are moving your body now, by saying things like:

• • • I am taking this next 25 minutes to walk in meditation.
    • This is my time to synchronize my brain, body and thoughts and renew myself.
    • This is my sacred time with no phones and no interruptions.

7. Binaural beats work well in synergy with other relaxation techniques, like breathing, stretching, light therapy or visual meditations.
8. When you return from your walk drink plenty of water
9. Repeat 2-3x a week
10. May be used as a meditation practice