Using Your Session

Playing it

• The file is a standard MP3. It plays in any music, podcast, or files app on a phone, tablet, or computer — nothing special to install.
• Download it to your device rather than streaming, so playback doesn't stop if your connection drops.
• Use headphones. The session moves gently between your left and right ears, and the optional low tones only work in stereo — on a single speaker that detail is lost.
• Keep the volume at a comfortable, conversational level. It should feel like it's in the room with you, not filling it.
• Put your device on Do Not Disturb or airplane mode so notifications don't interrupt.

Setting up

• Choose a block of time when you won't be interrupted — the session runs the length you ordered.
• Sit or lie down somewhere comfortable, with your back supported and low, soft light.
• Closing your eyes helps, but isn't required.
• Have water nearby.
• Don't listen while driving or operating machinery.

What to expect

Every session follows the same quiet arc, so it becomes familiar quickly:

• Arrival and grounding — a soft chime marks the start, and the sound settles you in.
• Deep regulation — the fullest, most immersive stretch of the session.
• Resourcing or integration — space to be with whatever is present.
• Gentle return — the sound thins out and a closing chime brings you back.

Your affirmation surfaces at a few points along the way, in your own voice. Sound fades in at the beginning and out at the end rather than starting or stopping abruptly.

Ways to use it

• Daily reset — a regular way to down-shift your nervous system when stress builds.
• Wind-down before sleep — for sessions built around rest, listen as you're settling into bed.
• Grounding beforehand — to steady yourself ahead of a therapy session or a psychedelic experience, as part of set and setting.
• Integration afterward — to sit with a specific memory, feeling, or theme and let insight settle into daily life.
• A transition ritual — to mark the line between work and home, or between one part of the day and the next.
• Alongside a facilitator — the same file can support in-session work or be used on your own at home.

Safety and fit

• Listening daily is fine. There's no need to ration it.
• If a session ever feels activating rather than settling, stop, and come back to it another time or let us know.
• If you noted a history of seizures, tinnitus, or sensitivity to certain tones on your order, your session is adjusted accordingly — but start at a low volume and see how it feels.
• This is complementary, harm-reduction–focused support. It is not a substitute for medical or psychiatric care. If you're under a provider's care, keep them in the loop.

Your file

• The session is yours to keep. Save a copy somewhere safe.
• It's personal — a recording in your own voice — so keep it to yourself rather than sharing it publicly.
• If you lose the file or your download link stops working, head to Support and we'll re-send it.