Guided meditations
A room you step into, held by her voice.
Each meditation is a full guided descent: the body settles, the breath drops you toward theta, and the specific rewiring work of the framework happens in a paced, spoken, somatic experience. The voice guides you. The theta audio holds the state. You do not have to remember the steps. You do not have to do anything except listen and feel.
For the best experience, use headphones in a quiet room. Close your eyes. Let the practice become whatever it needs to become.
3 minutes · theta 6 Hz
SOS — come back to yourself in three minutes
An emergency regulation practice for the moment you are activated and need to come down right now
This is the one you use when your nervous system has spiked and you cannot think clearly. Three minutes. No build-up. Immediate regulation. Do it standing, sitting, lying down, in a car, in a bathroom stall. Anywhere. Right now.
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20 minutes · theta 6 Hz
Coming home to who you actually are
Identity installation — the core meditation of the whole program
The guided descent into theta followed by a felt-sense installation of the version of you without fear. Return to this once a week, forever.
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12 minutes · theta 5 Hz
The nervous system soften
A twelve-minute regulation practice for the body that has been bracing
Use this when your body has been in low-grade threat state and nothing you read will land. The practice is not the work. The practice is the condition the work requires.
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25 minutes · theta 6 Hz
Releasing the old pattern
A guided reconsolidation session for the belief that keeps returning
The full protocol in a spoken form. Bring the old state forward, bring the new state forward, hold both, let the brain update. Do this for the pattern that has returned the most.
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15 minutes · theta 6 Hz
Heart coherence descent
Fifteen minutes of heart-centered breath to bring the field into alignment
Use this before any installation work. A coherent heart field is the physiological condition every other practice in the framework requires.
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20 minutes · theta 5 Hz
Meeting your younger self
A twenty-minute parts work meditation for the child who wrote the code
The program that is running inside you was written by a smaller version of you who was trying to survive. This meditation is the meeting that child has been waiting for.
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9 minutes · theta 7 Hz
Morning activation
A nine-minute practice for the first twenty minutes of your day
Use this every morning. Before your feet touch the floor. Before the phone. The day you enter as her is not the same day as the day you enter as the old version.
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10 minutes · theta 4 Hz
Sleep threshold install
A ten-minute practice for the window just before sleep
The three to five minutes before sleep are the most open doorway to your subconscious. Use this meditation as the last thing your mind touches. Your brain takes whatever you hand it here.
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18 minutes · theta 5 Hz
Root belief update
An eighteen-minute practice for locating and rewriting the sentence running you
This is the meditation version of the somatic root find plus reconsolidation. When you need the actual sentence the body is operating as if it were true, and then the rewrite.
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16 minutes · theta 7 Hz
Quantum collapse into her
A sixteen-minute practice that uses the physics layer of the framework
The observer decides which version of the field resolves. Use this practice when you need to remember that your state is upstream of your outcome, not downstream of it.
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8 minutes · theta 6 Hz
The return from decoherence
An eight-minute practice for the moment the old version pulled you back
When you notice you have drifted into the old state. Not a punishment. A return. Run this meditation the moment you notice, and the return is the practice.
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45 minutes · theta 5 Hz
Yoga Nidra — the sleep of the yogi
A 45-minute Yoga Nidra with sankalpa, 61-point rotation of consciousness, opposites, and visualization
The oldest guided meditation tradition on earth, adapted for the framework. You lie down. You do nothing. Adelaide's voice walks you through the full sequence, and by the end the body has dropped below alpha into genuine theta. This is the single most restorative meditation in the library.
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20 minutes · theta 5 Hz
NSDR — Non-Sleep Deep Rest
A 20-minute evidence-based protocol for dopamine replenishment, nervous system reset, and accelerated learning
The modern science-backed version of yoga nidra. Use this after any hard mental work, between lessons, or any time your nervous system needs a reset. Peer-reviewed research shows NSDR replenishes dopamine and consolidates learning in a way ordinary rest does not. Twenty minutes buys you the equivalent of a much longer nap without the grogginess.
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35 minutes · theta 6 Hz
Blessing of the Energy Centers
A 35-minute practice that holds each of the seven centers in awareness and blesses them open, one at a time
This is the practice that produces the most reported breakthroughs in the consciousness space. Seven energy centers, each held in focused awareness for several minutes with a specific intention. Do not analyse. Do not try. Let each center receive attention the way a plant receives sunlight. The centers respond to being seen.
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20 minutes · theta 6 Hz
Pendulation — the nervous system returning to itself
A 20-minute Somatic Experiencing practice. Your body learns it can touch activation and come home again
Trauma is not in the event. It is in the nervous system's inability to discharge the activation afterward. Pendulation — from Peter Levine's Somatic Experiencing — teaches the body the one thing it forgot: that it can move between activation and safety without getting stuck in either. This meditation walks you through that movement, slowly and with guidance, so the return becomes a pathway your nervous system trusts.
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60 minutes · theta 5 Hz
The long-form field collapse
A 60-minute practice for the days you need to drop all the way down. Built on the same sequence Dispenza's retreat students use
This is the deepest meditation in the library. Sixty minutes. Do not do it on a stolen fifteen-minute break. Do it on a quiet morning when nothing else is asked of you. The practice holds you through the full arc — settle, body scan, heart coherence, identity install, and twenty minutes of held-state field observation. The held state is where the real collapse happens.
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