Guided meditation · 32 min
Conquering Anxiety With Sound Wave Frequencies
Teach your mind to find steady calm the moment worry rises, so you can think clearly again.
With
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- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice with sound frequencies
- Best time
- Night or morning
About this session
- Eases anxious tension
- Deepens relaxation
- Sharpens clarity
- Builds calm habits
You begin by lengthening your out breath: picture a balloon in your belly, inhale for a count of four, exhale for eight. Soft background frequencies play underneath. Then you imagine a real or invented setting with no demands on you, and let the guide's voice and the sounds carry you. The Monroe Institute leads it.
It suits anyone who wants a practical way to settle worry and tension, whether at the end of a long day, before something demanding, or in the morning. Because it trains three skills, presence, deep relaxation and quieting inner commentary, it works well as a repeated practice. A countdown returns you alert.
After the session
01
A steadier breath
Use a longer exhale to slow down.
02
Room to think clearly
Meet worries from calm, not panic.
03
A quieter inner voice
Stop narrating and simply notice.
04
A refreshed return
Come back alert, light and ready.
Who it’s for
Yes, if…
- Anyone whose mind races when pressure builds
- People who want a breathing method they can reuse anywhere
- Those winding down at night or resetting in the late afternoon
- Listeners who want to face problems from a calmer place
Not now, if…
- Those who want a short practice, as this runs over half an hour
- People who prefer silent meditation, since this is guided
- Anyone hoping to fall asleep, as it ends with an energising wake-up
About the teacher
Monroe Institute
Allyn Evans: Chief Executive Officer of the Monroe Institute Luigi Sciambarella: Hypno-Psychotherapist, Lucid Dreaming and OBE Expert
Allyn Evans and Luigi Sciambarella, both trainers for the world-renowned Monroe Institute, have offered programs on an international stage. The institute was established by consciousness pioneer Robert Monroe and offers residential, virtual and online programs in the US and abroad. Both have trained numerous programs including the flagship Gateway Voyage, OBE Spectrum and Spoon Bending. In addition to being a trainer, Allyn is the Chief Executive Officer of the Monroe Institute and an energy healer. Luigi is a UKCP-registered Hypno-Psychotherapist, Monroe Board Member and lucid dreaming/out-of-body expert who offers Monroe programs primarily in the US and the UK. Both are content creators and voice talent for the Expand App and the Monroe channel on the Mindvalley App in addition to being guest speakers for Mindvalley Pro Members. In addition to being a trainer, Allyn is the Executive Director and President of the Monroe Institute and an energy healer. Luigi is a UKCP-registered Hypno-Psychotherapist and lucid dreaming/out-of-body expert who offers Monroe programs primarily in the US and the UK. Both are content creators and voice talent for the Expand App and the Monroe channel on the Mindvalley App in addition to being guest speakers for Mindvalley Pro Members. The two are in the process of creating a Quest for Mindvalley.
See all by Monroe InstituteQuestions people ask
Still unsure? Ask your assistant anything about this session.
Why does the breath count favour a longer out breath?
The guide says a longer exhale than inhale is a powerful ally for an anxious mind. You start with in for four and out for eight, a count rather than seconds. If eight feels easy, you can stretch to five or six in and nine or eleven out.
What is the balloon in the tummy for?
It helps you breathe low. As you inhale, you imagine inflating a balloon in your belly, so the tummy moves out and the chest moves less. It keeps the breath deep and unhurried.
What are the three skills this session trains?
Present moment awareness, deep relaxation, and bypassing the analytical mind. You practise the last by absorbing yourself in sensations, sounds and breath, and resisting the urge to talk to yourself about the experience.
What if anxious thoughts show up while I listen?
You're asked not to push them away. The guide says anxiety is not a pathology but a part of you out of balance that still wants to keep you safe, so it deserves respect. Let any anxious thought or feeling arrive and, in time, leave, while you return to the breath.
How do I choose the place I imagine?
It can be real or invented, a beach, a park or an armchair. What matters is that its colours, sounds, smells and warmth or coolness tell you that you can relax there. You don't force it: you hold it gently and let it come to you.
Why does it end with a count from ten to one?
It brings you back from deep relaxation. You take a quicker, deeper breath, let go of the extra relaxation, wiggle a little, and open your eyes feeling awake and refreshed, which is why it suits daytime too.