For best results we recommend following the instructions on this page when using Sonic Medicine products. These products are currently available in a compact disc format and can be ordered by clicking here. Sit or lie down in a quiet place where you feel comfortable and won't be disturbed for approximately 30 minutes. A CD player should be within reach. If necessary, set an alarm so that you are sure to awaken at an appropriate moment. Breathing Exercise: Inhale deeply for 2 seconds, then pause for a moment. Exhale very slowly through your nose taking 4 or more seconds, then pause again for 2 seconds. Repeat this breathing exercise 3 times. Press play on your compact disc player When you hear the piano melody, begin counting backwards from 97 in rhythm with the music (i.e. 97, 96, 95...) As you become aware of changes in the music, allow yourself to unwind and enjoy this experience. After the session has completed, feel free to stretch and prepare to return to your activities. Should you use Sonic Medicine as a sleeping aid, we wish you pleasant dreams. We ship WORLD-WIDE using the best possible carriers