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Step 1
Make sure you are wearing loose, comfortably fitting clothes. Find a comfortable, quiet place to sit or lie, with soft pillows. If you are lying down, put a pillow under your knees and a folded towel behind your neck.
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Step 2
Choose your music carefully. Pick something simple and soothing. Many sound therapy experts recommend nature sounds such as the ocean, rainfall, birdsong or dolphin song. Binaural music is also great for easing stress. Binaural beat music uses a hypnotic rhythm to help your brain shift gear to a relaxed state of consciousness.
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Step 3
Put some relaxing music on your stereo then lie or sit near the speakers, or if you have them use headphones, as this will help you focus on the music more easily.
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Step 4
Bathe yourself in music. As you listen to the music, allow it to wash over you. Focus on your breathing and regulate it to the rhythm of the music. Take deep, slow breaths, breathing through your nose.
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Step 5
Concentrate not just on the music but also in each silence between the notes.
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Step 6
Listen to the music for at least 15-20 minutes. Don't worry if you fall asleep, this is a sign that your stress level has lowered.
