Start with the state you want, not the frequency.

• For deep rest and recovery → Sleep / Delta portals

• For anxiety relief and nervous system downshift → Calm / Healing portals

• For productivity and study → Focus / Gamma / SMR portals

You don’t have to know any neuroscience. Just choose the outcome that calls you most right now.

Headphones are ideal, but sleep-friendly speakers can work too.

• Keep the volume comfortable – never painfully loud

• Close other apps, put your phone on silent if you can

• If you’re lying down for sleep, let the track run to the end and don’t worry about “doing it right”

The sessions are designed to gently guide your brain – your job is just to press play.

Give each session a fair chance to work on you.

• For focus: commit to at least 20–30 minutes

• For sleep: use longer delta sessions and let yourself drift off

• For inner work: notice how your body and emotions feel during and after

If a session resonates, save it, revisit it, and explore neighboring portals. Over time you’ll build your own personal REIDOS toolkit.