Listen Choose a session, read the practice, and settle in. There’s no required pace.
How to begin A good place to start · Session 1
A Place to Begin Notice three ordinary sounds around you, then settle into the headphone audio. Each time attention wanders, return without judging the interruption.
30 min · Stereo headphones · Free session
All sessions Session 1 is free · Sessions 2–48 are Premium
Group 1: Arriving Settle into a listening practice. 6 sessions Notice sound, physical contact and natural breath. Return to a familiar cue when attention wanders.
Group 2: Listening Notice sounds and changes. 6 sessions Move between individual sounds and the wider listening experience. Describe changes plainly.
Group 3: Noticing Observe attention without a target experience. 6 sessions Notice thoughts, distractions and effort. Adjust or stop whenever you need to.
Group 4: Imagining Use imagination while staying aware of the room. 6 sessions Explore ordinary images, possibilities and perspectives, then return attention to your surroundings.
Group 5: Reflecting Make room for ordinary reflection. 6 sessions Consider values, memories and manageable next steps. Record a useful observation afterward if you choose.
Group 6: Allowing Practice without trying to achieve a special state. 6 sessions Let the exercise be simple. Longer sessions are optional practice time, not endurance goals.
Group 7: Connecting Consider everyday support and connection. 6 sessions Reflect on support, consideration, boundaries and your own needs. Keep the exercise practical.
Group 8: Carrying Forward Choose what to carry into daily life. 6 sessions Revisit familiar exercises and decide what is useful to you. No special experience is expected.
Practice at your own pace The groups organize the written practices. They are not levels of consciousness or a prescribed course. Start wherever you feel comfortable, repeat a session if useful, and take breaks as needed. Completion counts are a personal record, not a target or a measure of benefit.
Light is optional. Flashing light can trigger seizures; screening and software limits do not eliminate the risk.
