Recommendations for Using the Audio Exercises
* Locate a distraction-free environment where you can darken the room and remain undisturbed for the duration of the exercise.
* Listen using stereo headphones on a personal or home stereo system.
* Adjust the volume to a level where you can barely hear the words. Otherwise, the verbal guidance may startle you following a period of silence.
* Allow at least one hour after eating and avoid alcohol, drugs, or excessive caffeine, which may limit the effectiveness of the Hemi-Sync exercises.
* Get comfortable. Use the bathroom before each exercise even if it seems unnecessary. Loosen any tight clothing and remove shoes, glasses or contacts.
* Listen while lying down or seated with your head supported, which is more comfortable for you.
* If you itch during an exercise, scratch. You will be able to move gently back into your pattern of relaxation.
* There can be a metabolic drop as you enter an exercise, producing a perception of heat, motion or pressure. Have a loose blanket handy, ready to pull up or throw off as needed.
* Keep a journal to document the details of your experiences, such as date and time, body position, unusual diet, mood/attitude, energy level, moon phase or any other circumstances that seems significant to you.
Introduction by Bob Monroe
A digitally re-mastered and newly-edited monologue discussing the out-of-body experience, that is Bob's story in his own words.
Relaxation Reinforcement Exercise
This exercise provides an introduction to Hemi-Sync, for those who are new to this audio-guidance technology, in the form of a verbally-guided progressive relaxation technique. It also provides a refresher for those who are already familiar with the Hemi-Sync technology or with other meditation or relaxation techniques. The exercise begins with the Gateway Affirmation in order to establish intent, and then introduces basic relaxation techniques. Use this exercise as often as needed to prepare for more advanced work, and to revisit if you find you need to return to familiar ground, or for additional reinforcement.
The Borderland Sleep State, Condition A
"Lie down, preferably when you are tired and sleepy, As you become relaxed and start to drift off into sleep, hold your mental attention on something, anything, with your eyes closed. Once you ca hold the borderland sleep state indefinitely without falling asleep, you have passed the first stage. You will know you are successful when you become bored and expect something more to happen."
Bob, described Condition A as "the ability to hold calmly in the borderland sleep state, indefinitely, with your mind on an exclusive thought." Continue using the Condition A support exercise until you have achieved this state.
The Condition A support exercise consists of Hemi-Sync audio-guidance designed to help you stay awake and alert. At 20-minute intervals, an extended reminder sequence refereed to as the "beacon guidepost" is repeated with additional reinforcing Attention/Concentration frequencies, and a short verbal reminder in Bob's voice, "remember your purpose...."
This exercise and all that follow are one hour in length and can be repeated automatically, if desired, by setting the appropriate controls on your CD player (refer to your owner's manual).
Similar to Condition A, but with the concentration eliminated. "Do not think of anything, but remain poised between wakefulness and sleep. Simply look through your closed eyes at the blackness ahead of you. Do nothing more. You have accomplished Condition B when you are able to lie indefinitely after the impressions have faded away, with no nervousness, and seeing nothing but blackness."
The Condition B support exercise is identical to the Condition A exercise, without the repeating reminder sequences. As you begin to acclimate to this borderland sleep state, you will no longer need the reminders and they will simply get in the way.
"Condition C is a systematic deepening of consciousness while in the B state. This is approached by carefully letting go of your rigid hold on the borderland sleep edge and drifting deeper, little by little, during each exercise.
"Condition C is characterized by the shutting down of various sensory mechanism inputs, The sense of touch apparently goes first. You seem to have no feeling in any part of your body. Smell and taste soon follow, The auditory signals are next, and the last to fade out is vision."
The Condition C support exercise, as in the previous two exercises, uses Hemi-Sync audio-guidance designed to help you stay awake and alert. At 20-minute intervals, the Attention/Focus/Concentration signals re replaced by Hemi-Sync signals designed to allow you to drift deeper and deeper into the borderland sleep state and reinforcing signals conducive to the out-of-body experience and lucid dreaming.
"Condition D is the achievement of C when one is fully rested and refreshed, rather than tired and sleepy, at the beginning of the exercise."
The final exercise in the series switches to Hemi-Sync audio-guidance frequencies designed to help you move from a fully awake and refreshed state, into a state of deep relaxation. At 20-minute intervals, additional reinforcing signals are added conductive to the out-of-body experience and lucid dreaming.
Continuing Your Exploration
Exploring states of consciousness is a fundamental application of the Hemi-Sync technology. If you have not already done so, you might consider the Gateway Experience from Monroe Products as a means to continue your explorations. This six-album in-home training series will provide you with in-depth experience in Focus 10 (Mind Awake/Body Asleep), Focus 12 (Expanded Awareness), Focus 15 ("No Time"), and Focus 21 (Other Energy Systems).