Meditation Relaxation

Meditation Tools

Meditation Tools

Meditation and Relaxation Sounds
A collection of sounds and aids for meditation

1 minute timer, 2 minute timer, 5 minute timer
Delta Waves, Gamma Waves, High Alpha Waves
High Beta Waves, High Theta Waves, Low Alpha Waves
Low Beta Waves, Low Theta Waves, Mid Alpha Waves
Mid Beta Waves, Mid Theta Waves
Nada Brahma Schumann Resonance
Sensory Motor Rhythm, Total Wave Sweep


1 minute timer - repeated 5 times (5 minutes total)
2 minute timer - repeated 5 times (10 minutes total)
5 minute timer - repeated 5 times (25 minutes total)
For use in styles of meditation that has five intervals. 5-part meditation is sometimes called chaotic meditation, active meditation or dynamic meditation.

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5 sec

• All Sounds Must Be Heard In Stereo •
Use Headphones or Ear Buds

Delta Waves

10 minutes

A delta wave is a high amplitude brain wave with a frequency of oscillation between 0–4 hertz.
Delta waves, like other brain waves, are recorded with an electroencephalogram (EEG) and are usually associated with the deep stage 3 of NREM sleep, also known as slow-wave sleep (SWS), and aid in characterizing the depth of sleep.

Delta waves were first described in the early 1900s by W. Grey Walter, who improved upon Dr. Hans Berger's electroencephalograph machine (EEG) to detect alpha and delta waves.

Delta waves, like all brain waves, can be detected by electroencephalography (EEG).
Delta waves were originally defined as having a frequency between 1-4 Hz, although more recent classifications put the boundaries at between 0.5 and 2 Hz.
They are the slowest and highest amplitude classically described brainwaves, although recent studies have described slower oscillations Delta waves begin to appear in stage 3 sleep, but by stage 4 nearly all spectral activity is dominated by delta waves.
Stage 3 sleep is defined as having less than 50% delta wave activity, while stage 4 sleep has more than 50% delta wave activity.
These stages have recently been combined and are now collectively referred to as stage N3 slow-wave sleep.
During N3 SWS, delta waves account for 20% or more of the EEG record during this stage.
Delta waves occur in all mammals, and potentially all animals as well.

Delta waves are often associated with another EEG phenomenon, the K-complex.
K-Complexes have been shown to immediately precede delta waves in slow wave sleep

Women have been shown to have more delta wave activity, and this is true across most mammal species.
This discrepancy does not become apparent until early adulthood, with men showing greater age-related reductions in delta wave activity than women.

Infants have been shown to spend a great deal of time in slow-wave sleep, and thus have more delta wave activity.
In fact, delta-waves are the predominant wave forms of infants.
Analysis of the waking EEG of a newborn infant indicates that delta wave activity is predominant in that age, and still appears in a waking EEG of five-year-olds.
Delta wave activity during slow-wave sleep declines during adolescence, with a drop of around 25% reported between the ages of 11 and 14 years.
Delta waves have been shown to decrease across the lifespan, with most of the decline seen in the mid-forties.
By the age of about 75, stage four sleep and delta waves may be entirely absent.
In addition to a decrease in the incidence of delta waves during slow-wave sleep in the elderly, the incidence of temporal delta wave activity is commonly seen in older adults, and incidences also increase with age.

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Gamma Waves

10 minutes

A gamma wave is a pattern of neural oscillation in humans with a frequency between 25 and 100 Hz, though 40 Hz is typical.
According to a popular theory, gamma waves may be implicated in creating the unity of conscious perception (the binding problem).
However, there is no agreement on the theory.
Whether or not gamma wave activity is related to subjective awareness is a very difficult question which cannot be answered with certainty at the present time.

Gamma waves were initially ignored before the development of digital electroencephalography as analog electroencephalography is restricted to recording and measuring rhythms that are usually less than 25 Hz.
One of the earliest reports on them was in 1964 using recordings of the electrical activity of electrodes implanted in the visual cortex of awake monkeys.

Experiments on Tibetan Buddhist monks have shown a correlation between transcendental mental states and gamma waves.
A suggested explanation is based on the fact that the gamma is intrinsically localized.
Neuroscientist Sean O'Nuallain suggests that this very existence of synchronized gamma indicates that something akin to a singularity - or, to be more prosaic, a conscious experience - is occurring.
This work adduces experimental and simulated data to show that what meditation masters have in common is the ability to put the brain into a state in which it is maximally sensitive.

A 2004 study took eight long-term Tibetan Buddhist practitioners of meditation and, using electrodes, monitored the patterns of electrical activity produced by their brains as they meditated.
The researchers compared the brain activity of the monks to a group of novice meditators (the study had these subjects meditate an hour a day for one week prior to empirical observation).
In a normal meditative state, both groups were shown to have similar brain activity.
However, when the monks were told to generate an objective feeling of compassion during meditation, their brain activity began to fire in a rhythmic, coherent manner, suggesting neuronal structures were firing in harmony.
This was observed at a frequency of 25–40 Hz, the rhythm of gamma waves.
These gamma-band oscillations in the monk’s brain signals were the largest seen in humans (apart from those in states such as seizures).
Conversely, these gamma-band oscillations were scant in novice meditators.
Though, a number of rhythmic signals did appear to strengthen in beginner meditators with further experience in the exercise, implying that the aptitude for one to produce gamma-band rhythm is trainable.

Such evidence and research in gamma-band oscillations may explain the heightened sense of consciousness, bliss, and intellectual acuity subsequent to meditation.
Notably, meditation is known to have a number of health benefits: stress reduction, mood elevation, and increased life expectancy of the mind and its cognitive functions.

The current Dalai Lama meditates for four hours each morning, and he says that it is hard work.
He elaborates that if neuroscience can construct a way in which he can reap the psychological and biological rewards of meditation without going through the practice each morning, he would be apt to adopt the innovation.

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Alpha Waves

High: 10 minutes • Mid: 10 minutes • Low: 10 minutes

Alpha brainwaves are associated with relaxation and drowsiness.
Alpha waves have moderate amplitude and medium speed (8 - 12 Hz).
They are associated with closing of one's eyes.
Alpha waves are associated with calmness and relaxation.
Interestingly, when we pray, or when we meditate, we tend to close our eyes; perhaps we are trying to get ourselves into alpha states.
People in alpha states are awake but relaxed.

Alpha waves are present at different stages of the wake-sleep cycle.
The most widely-researched is during the relaxed mental state, where the subject is at rest with eyes closed, but is not tired or asleep. This alpha activity is centered in the occipital lobe, and is presumed to originate there, although there has been recent speculation that it instead has a thalamic origin.
This wave begins appearing at around four months, and is initially a frequency of 4 waves per second.
The mature alpha wave, at 10 waves per second, is firmly established by age 3.

The second occurrence of alpha wave activity is during REM sleep.
As opposed to the awake form of alpha activity, this form is located in a frontal-central location in the brain.
The purpose of alpha activity during REM sleep has yet to be fully understood.
Currently, there are arguments that alpha patterns are a normal part of REM sleep, and for the notion that it indicates a semi-arousal period.
It has been suggested that this alpha activity is inversely related to REM sleep pressure.

It has long been believed that alpha waves indicate a wakeful period during sleep.
This has been attributed to studies where subjects report non-refreshing sleep and have EEG records reporting high levels of alpha intrusion into sleep.
This occurrence is known as alpha wave intrusion.
However, it is possible that these explanations may be misleading, as they only focus on alpha waves being generated from the occipital lobe.

Because of alpha waves' connection with relaxed mental states, increase in alpha wave activity is a desirable outcome for some types of biofeedback training.
EEG can be used to provide the subject with feedback when alpha waves increase, enabling some individuals to consciously increase alpha wave activity.

There are several different prospects of this training that are currently being explored.
Arguably, the most popular one is the use of this training in meditation.
Zen-trained meditation masters produce noticeably more alpha waves during meditation.
This fact has led to a popular trend of biofeedback training programs for everyday stress relief.

Psychologists are hoping to use this technique to help people overcome phobias, calm down hyperactive children, and help children with stuttering problems to relax enough to practice regular speech.

There are other uses of biofeedback training beyond therapy.
Defense Department researchers are exploring biofeedback as a way of getting captured soldiers to create alpha waves, potentially foiling enemy lie detectors.
Biofeedback training has also been receiving attention as a possible way of monitoring attention.
It has been theorized that teaching machines could use biofeedback as a way of monitoring children's attention, with the appearance of alpha waves signaling a lapse of attention.

Following this lapse-of-attention line of thought, a recent study indicates that alpha waves may be used to predict mistakes.
In it, MEGs measured increases of up to 25% in alpha brain wave activity before mistakes occurred.
This study used common sense: alpha waves indicate idleness, and mistakes are often made when a person is doing something automatically, or "on auto-pilot", and not paying attention to the task they are performing.
After the mistake was noticed by the subject, there was a decrease in alpha waves as the subject began paying more attention.
This study hopes to promote the use of wireless EEG technology on employees in high-risk fields, such as air traffic controlling, to monitor alpha wave activity and gauge the attention level of the employee.

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Low Alpha

Mid Alpha

High Alpha

Beta Waves

High: 10 minutes • Mid: 10 minutes • Low: 10 minutes

Beta wave, or beta rhythm, is the term used to designate the frequency range of human brain activity between 12.5 and 30 Hz (12.5 to 30 transitions or cycles per second).

Beta waves are split into three sections:
Low Beta Waves (12.5–16 Hz, "Beta 1 power"); Beta Waves (16.5–20 Hz, "Beta 2 power"); and High Beta Waves (20.5–28 Hz, "Beta 3 power").

Beta states are the states associated with normal waking consciousness.

Low amplitude beta waves with multiple and varying frequencies are often associated with active, busy, or anxious thinking and active concentration.

Over the motor cortex beta waves are associated with the muscle contractions that happen in isotonic movements and are suppressed prior to and during movement changes.
Bursts of beta activity are associated with a strengthening of sensory feedback in static motor control and reduced when there is movement change.
Beta activity is increased when movement has to be resisted or voluntarily suppressed.

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Low Beta

Mid Beta

High Beta

Theta Waves

In the oldest EEG literature dating back to the 1920s, Greek letters such as alpha, beta, theta, and gamma were used to classify EEG waves falling into specific frequency ranges, with "theta" generally meaning a range of about 4–7 cycles per second (Hz).
In the 1930s–1950s, a very strong rhythmic oscillation pattern was discovered in the hippocampus of cats and rabbits.
In these species, the hippocampal oscillations fell mostly into the 4–6 Hz frequency range, so they were referred to as "theta" oscillations.

Later, hippocampal oscillations of the same type were observed in rats; however, the frequency of rat hippocampal EEG oscillations averaged about 8 Hz and rarely fell below 6 Hz.
Thus the rat hippocampal EEG oscillation should not, strictly speaking, have been called a "theta rhythm".
However the term "theta" had already become so strongly associated with hippocampal oscillations that it continued to be used even for rats.
Over the years this association has come to be stronger than the original association with a specific frequency range, but the original meaning also persists.

"theta" can mean either of two things:
-- A specific type of regular oscillation seen in the hippocampus and several other brain regions connected to it.
-- EEG oscillations in the 4–7 Hz frequency range, regardless of where in the brain they occur or what their functional significance is.

The first meaning is usually intended in literature that deals with rats or mice, while the second meaning is usually intended in studies of human EEG recorded using electrodes glued to the scalp.
In general, it is not safe to assume that observations of "theta" in the human EEG have any relationship to the "hippocampal theta rhythm".
Scalp EEG is generated almost entirely by the cerebral cortex, and even if it falls into a certain frequency range, this cannot be taken to indicate that it has any functional dependence on the hippocampus.

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Low Theta

Mid Theta

High Theta

Nada Brahma Schumann Resonance

20 minutes

The Schumann resonances (SR) are a set of spectrum peaks in the extremely low frequency (ELF) portion of the Earth's electromagnetic field spectrum.
Schumann resonances are global electromagnetic resonances, excited by lightning discharges in the cavity formed by the Earth's surface and the ionosphere.

Some believe the pitch of Om is 136.1 Hz (low C#), known as Nada Brahma.
This frequency is also called the fundamental tone, the primordial vibration, and the ever-sounding tone.

Nada yoga is an ancient Indian metaphysical system.
It is both a philosophical system, a medicine, and a form of yoga.
The system's theoretical and practical aspects are based on the premise that the entire cosmos and all that exists in the cosmos, including human beings, consists of sound vibrations, called nada.
This concept holds that it is the sound energy in motion rather than of matter and particles which form the building blocks of the cosmos.

Nada yoga is also a way to approach with reverence and respond to sound.
Sound and music is in this context, something more than just the sensory properties and sources of sensuous pleasure, sound and music is considered also to play the role as a potential medium to achieve a deeper unity with both the outer and the inner cosmos.

Nada yoga's use of sound vibrations and resonances are also used to pursue palliative effects on various problematic psychological and spiritual conditions.
It is also employed to raise the level of awareness of the postulated energy centers called chakra.

Music has been used by most Indian saints, prophets as an important and powerful tool in the quest for the achievement of nirvana; including Thyagaraja, Kabir, Meerabai, Namdeo, Purandaradasa and Tukaram.

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Nada Brahma
Schumann Resonance

Sensory Motor Rhythm

10 minutes

The Sensory Motor Rhythm (SMR) is between 12Hz and 15Hz. These SMR are set at 13.5Hz.
A binaural beat is created by a 446.75Hz tone is in the left channel and 433.25Hz in the right channel. (446.75 - 433.25 = 13.5)

Binaural beats occur when we hear two different frequencies, one in the left ear and another in our right.
The binaural beat is the difference between the frequencies. Binaural beats that are in the same frequency as brainwaves encourage those brainwaves.

Use headphones in order to create binaural beats.
Headphones or earplugs keep the left and right channels separated.
Speakers will not work because both channels will be mixed before they reach the ears.

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Motor Rhythm

Total Wave Sweep

10 minutes

25Hz to 4Hz sweeps, the frequencies of mid-alpha to delta brainwave.
Beta waves are associated with active thinking, active concentration, arousal, and cognition.
Delta waves are associated with deep, dreamless sleep.

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Wave Sweep

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