Guided meditation · 20 min
Stellar Focus With Sound Wave Frequencies
Let go of straining and find the steady, easy attention that carries you through the rest of your afternoon.
With
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- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice with soft tones
- Best time
- Late afternoon
About this session
- Sharpens focus
- Eases mental strain
- Steadies the mind
- Resets your afternoon
You begin by opening your attention wide, to sounds, to the weight of your body, to the hum of the room, then settle it on the breath. A simple counting game keeps you there, first tallying each breath as it ends, then as the next one is about to begin. The Monroe Institute's tones sit softly underneath.
It suits anyone whose attention frays when they push harder. Try it when the afternoon slump arrives, before a stretch of demanding work, or whenever you want to come back to a task with a clear head. It closes by turning your mind toward what you'll do next.
After the session
01
Effortless concentration
Hold attention without forcing or clenching the mind.
02
A calmer, wider awareness
Notice sounds and sensations without being pulled around.
03
A gentle way back
Return after every wander without frustration or judgement.
04
A clear start to your task
Step back into your day knowing what's next.
Who it’s for
Yes, if…
- Anyone who tries to force their focus and ends up tired
- People hitting a wall in the late afternoon
- Students and professionals about to start a demanding task
- Newcomers wanting a traditional, simple breath practice
Not now, if…
- Those looking for an energising or high-intensity practice
- People who prefer silent meditation, since this is guided with background tones
- Anyone wanting a track to drift off to sleep with
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 session start with three phases?
The guide says being deliberate helps focus as much as relaxing does. So the session moves through preparation (getting comfortable, supported and reasonably still), engagement (the breath practice) and release (ending the practice on purpose). Each part has its own job, so you don't just drift in and out.
Why begin with broad awareness before narrowing to the breath?
You first listen intently to the sounds around you and feel your weight in the chair or bed, noticing as many sensory inputs as you can. Then you pick a natural center, such as the warmth of your hands or the breath, and settle there. The wide awareness stays faintly in the background, so you aren't pushing anything away.
How does the counting work, and what if I lose count?
At the end of each breath, as the last of the exhalation leaves, you drop in a count of one, then two, up to seven, and return to one. If you lose count, drift into other thoughts or even fall asleep, you simply start again at one. There is no penalty for it.
What changes when the count moves to before the breath?
In the second round you count just as you notice the body calling for the next breath, rather than at the end of the out-breath. It sounds like the same spot but it isn't: your attention rests on the pause and the readiness to breathe. You still experience the full breath before counting again.
What should I do if my mind is very busy?
You can silently say 'in' as you breathe in and 'out' as you breathe out. You can also let the background tones support the breath so everything becomes part of it. Each time your mind wanders, you bring it back without effort.
What is the point of the ending?
When the final bell fades, you deliberately release the practice with a few deep breaths and a gentle shoulder roll. You then think about your next task, or place your focus on a question or problem you'd like to work on. It's a bridge into the rest of your day.