Getting Started with Profound Meditation 3.0Ubiquity University

Before you begin listening to any of our iAwake products, please make sure toread the User Guide/Manual beforehand. Our User Guides are full of informationabout this unique, new wave of meditation technology and how to optimally applyit. You can find them here (under the Support tab).

You will find in this slide presentation support for getting started with usingProfound Meditation 3.0. You will also find a wealth of information in our FAQSection, as well as from our weekly recorded webinars.

If you want to join the iAwake community live, check out the iAwake Facebookforum or attend the weekly live coaching webinars.

Thank you for joining us on this journey of discovery. Enjoy!

John & Pam Dupuy & the iAwake Team

iAwakeTechnologies.com

To assist with meditation practice

To alter their state of consciousness – “state training”

To achieve peak performance in athletic, career and creative endeavors.

To get high – they have been called “digital drugs”

To assist with focus and concentration

To support spiritual development

To support healing:

Psychological – alleviating stress, depressive, anxious, trauma symptoms

Physical – to help manage pain, improve heart health, sleep better, address other physical challenges that can be alleviated by lower stress

Introduction

Preparing to Meditate

Setting

Schedule

Meditation Practice

Centering Meditation

After Meditation

Objections/Problems

Cautions to Meditation and the Use of

Brainwave Entrainment

Appendix

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Meditating is simply a form of attention training, as simple as stopping and paying attention to our environment (in and out) - body, posture, feelings, sounds, smells, light, relationships between elements... in an accepting kind of way. Nothing necessarily strange, complicated or even spiritual/religious about it.

The Profound Meditation Program 3.0 (PMP3) contain a series of precise frequencies that have been carefully arranged to facilitate profound meditation and produce long-term beneficial effects when used regularly.

PMP3 does not contain guided meditations. Instead, it is designed to help you learn meditation or enhance your meditation experience on your own more quickly and easily than otherwise possible. You will quickly enter into a deep state of meditation that usually requires years of consistent practice using traditional meditation techniques alone.

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• Download the meditation audio track to your computer

• Transfer to your typical listening device (iPod, iPhone, Android, etc)

• Have headphones or good quality earbuds nearby

• Have water nearby

• Have a journal nearby

• Create/identify a quiet place to meditation

• Set up your sitting position - can be on meditation cushion on the floor or in a chair.

Listen to PMP3 Tier 1 - Track 1

(PM-1-1) for 3 days, for 20

minutes.

On the 4th day listen to

Releasing Meditation Track 1

(RT-1)

For the next 3 days listen to

PM-1-1 again for 20 minutes.

Establish a regular time each

day when you meditate – as

this increases the likelihood of

consistency.

Ideally you are working up to

meditating for an hour a day.

When you are ready to begin your first session:

Drink a glass of water prior to listening to the track and have one ready for afterwards.

Brainwave entrainment increases blood flow to the brain, and drinking plenty of water

helps your brain rid itself of waste by-products.

Make sure you have optimized the environment – put your smartphone in airplane

mode, turn off notifications, let people know not to disturb you during this time.

If you have rituals such as lighting a candle, incense, saying a prayer, chanting, etc

that help you come into the present with intention, do so.

Sit in an upright, though relaxed position (see resources for more info)

(cont.) When you are ready to begin your first session:

Take a moment to do a bodymind (4 Line) check-in (see notes in next slide)

Put on your headphones (or good quality earbuds)

Begin listening to the track

Close your eyes (though if you have been trained in an eye open practice, do

that)

Set the volume to the loudest COMFORTABLE level.

Begin your interior meditation practice if you have one, or have chosen one to

practice (see suggested one below) or just listen to the soundtrack – though

combining iAwake tracks with an interior practice provides the most benefit.

Ken Wilber in his Integral/AQAL map has identified 4 essential, self-related

lines: physical, emotional, cognitive and spiritual. To support awareness we

developed a simple bodymind scan we call the 4 Line Check-in:

1. Body: How does my body feel right now? What am I aware of physically?

Sensations?

2. Mind: What are my thoughts? Do I feel clear and focused or rushing

thoughts, etc.

3. Heart: What am I feeling? Am I feeling love, fear, anger, etc?

4. Spirit: What really matters to me right now on the deepest level. Do I

feel connected to life, the universe or cutoff?

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Meditate Daily for 20 minutes with PMP3 Tier 1 - Track 1 (PM-1-1)

for 3 days, then Releasing Meditation Track 1 (RT-1) on the 4th day.

Return to the PM-1-1 tracks for days 5-7. Repeat cycle.

Establish a regular time each day when you meditate – as this

increases the likelihood of consistency.

Allow yourself to listen to the audio tracks while you work with

your chosen interior meditation practice.

Centering Meditation, also called Centering Prayer, has its source in an early esoteric Christian

tradition, but has been updated to work within our modern times. Father Thomas Keating, Basil

Pennington and Cynthia Bourgeault are some of the leaders in the field. (See Appendix).

Here are the basic guidelines for working with Centering Meditation:

Place your attention on your heart center

Intend to surrender your life and your consciousness to your greatest good, or higher power

When the mind wanders, as it surely will, select a word to remind yourself to go back to

center

I, personally, say “thank you,” when I return my attention to my heart center.

Remember the act of returning your attention to the heart center is the practice. This is what

strengthens us and helps us to develop new neural pathways and an attention style that allows us

to live our lives in a much more centered and present way.

Another tip for this technique comes from the Greek word Gnossos, which means the

emptying of the self. When you enter into meditation, see if you can empty yourself

of all of your presuppositions, ideas, conditioning, wants, cravings, desires, hatreds,

etc., and allow yourself to enter into an empty, quiet, and receptive state of

consciousness. Beautiful things will happen.

There is a story about Father Thomas Keating, one of the early teachers who brought

this type of contemplative practice back into the modern world. When he was

teaching a group of nuns and priests how to do this meditation, they meditated

together for 20 minutes. After the meditation, one of the nuns exclaimed, “Oh my,

my mind wandered 1,000 times.” To which Father Keating replied, “How wonderful. A

thousand opportunities to return to God.”

Remember this is just a suggestion for one type of meditation that you can use.

Here’s wishing you great success and joy on this transformational journey.

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After the audio track ends:

After the track ends take a few minutes to notice your body - mind -

spirit experience. What feelings, thoughts, insights, etc. are you aware

of

Journaling - this is a good time to jot down what you experienced during

your session.

Drink another 8 oz glass of water.

Complete the session questions if applicable.

Set yourself up for your next session.

Notice as you go about your day – do you notice anything different?

Some Basics:

Don’t listen to these tracks and drive

Do not listen to brainwave entrainment tracks for more than 2 hours a day

Stay hydrated

These tracks can occasionally trigger memories and experiences of past emotional trauma -this is normal and one of the gifts of the technology, so:

Know this may happen

Have a plan if this occurs. Use strategies you already know.

Here are some simple guidelines:

Allow yourself to fully feel the feelings that are arising

Become aware of where in your body you feel these feelings

Bracket the thoughts/memories associated with the feelings – set them aside and just stay with the feelings and body sensations

Eventually you will feel a sense of release – which includes a kind of new spaciousness/emptiness and is often accompanied by new insight into the feeling experience

iAwake’s manuals and website are full of resources for working with and releasing emotions and trauma. See the Resources for more details.

Overwhelm - it is possible for people new to the technology, or if it is used too much, that over

stimulation can occur. Signs include:

irritability,

heightened reactivity,

increased anxiousness,

mild headache, or other uncomfortable physical symptoms.

If this happens:

Switch to PMP3’s Releasing Meditation tracks and

Use an inner releasing technique

Stop listening for several hours or days

Go here for the Full Disclaimer

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Objection: Isn’t this cheating to use this technology when meditating?

One important feature of the Profound Meditation Program is that we don’t claim that listening to the audio tracks is a replacement for traditional meditation. Rather, it is a way of enhancing your meditation practice, making meditation not only easier and more enjoyable, but also more efficient and effective.

Some people worry that they might be “cheating” by using this technology, as if they are not “really meditating.” But if you think about it, that would mean that riding a bicycle rather than walking is “cheating.” Or using a cell phone or email to communicate with a friend on the other side of the world is “cheating.”

Problem: I don’t like the sounds

Solution: Most people like the sounds but occasionally someone doesn’t.

Remember that the important part is the technology unpinning the

soundtrack, so stay with it for a while - typically your hearing will adjust

and it becomes less offensive, and eventually acceptable. If in the end,

this isn’t for you, you can stop and try another iAwake track – go to this

product summary page and listen to the samples on the product pages to

determine if you will respond well to another soundtrack.

Problem: I don’t notice anything.

Solution: Just stay with the practice. Sometimes it can take a while to

take effect, sometimes there is an effect but you are not yet aware of it –

and there is the possibility that it is not working for you – these tracks are

effective with about 80% of the people who work with them.

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Problem: I feel more stressed. Solution: This happens to some people, initially as they adapt to

the tracks. Over time the stress converts to relaxation. If you continue to feel stressed then switch to the Releasing Meditation. You can also lessen the amount of time you listen, or lower the volume. Go here for more on this.

Problem: I can’t sit still. Solution: This is true for many people, initially. Acknowledge, as

you are sitting, the feelings you are having. You might do some stretching exercises, yoga prior to sitting to help settle the body. You might try chanting or other similar activities that help release the physical tension. And – know that it is likely another way for the mind/ego to disrupt this quieting, mindful process.

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Problem: My mind won’t stop. Solution: See above. Most importantly, accept this. Additionally, using a

more simple concentrative technique such as the zen practice of counting up to ten and back to one over and over, can help to build the concentrative mind.

To continue working with iAwake, you’ll find some

suggested Listening Schedules here, as well as in the User

Manual.

For an excellent book on posture check out Buddhist teacher Will Johnson’s: The Posture of Meditation

Releasing Trauma

Blog Posts on Releasing

John Dupuy on 3 Ways to Release Emotions/Trauma

Tips on Releasing

Centering Meditation/Prayer Resources:

Father Thomas Keating

Cynthia Bourgeault