Tag: mind

The road to Freedom is a long game, but there are shortcuts…

Posted on by Silvia Eriksson

Freedom is a word, a practice, an action, a feeling, and a state of mind. We often speak of our right to live in a free environment but what exactly does this mean? There are precious moments where individual decisions can really make a difference to society at large. The wrong word or action can destroy everything in an instant. Where do you personally lose your awareness and kindness when it’s most needed? 

Do we believe that implementing government policies focused on freeing a country of injustice, prejudice, violence, or poverty will miraculously heal a community and empower us to make healthy decisions on an individual moment-to-moment basis? Countries and governments are made up of individuals who make countless decisions. Many of them are irrational and destructive. What state of mind are these powerful decision makers in when deciding the fate for all of us?  Using war as a solution to life’s problems reflects a group of leaders who are at war with themselves. How many wars (arguments) did you start this week with your lover, neighbour, friend, or work colleague? Were you equanimous or acting out old story lines?   

Is it possible in a world where people have very little time for inner work, for socially conscious policies to change a person’s ability to make virtuous decisions in the heat of the moment? Even if changemakers are full of altruistic motivations, can they implement individual change from the outside in?  Thus far it seems that global decisions keep sliding into ‘me” versus ‘you’ psychic warfare. The common struggle is the unaware ‘me’ versus the emotional ‘reactive’ me. In this dialogue, the conscious self gets buried in a battle of unconscious inner dialoguing. If people were truly aware and digging, they would not be ignoring how inner conflicts between body, speech and mind waste time and energy. Admitting the inner discord is the heart-core of our work at Four Ways to Freedom.

The truth is that we are a planet in pain, and we must get to work. The planet is one day away from mutually assured destruction. We know it but many of us feel helpless. How do we change the world? How do we create a road towards loving one another, working together, and living in peace? It starts with individual responsibility.  We all have a responsibility to first heal ourselves and help heal the hearts of the many wounded walking on earth, lost without a path or an understanding of ultimate freedom.  We keep putting political band aids on societal pain without an understanding of the fundamental causes. Human pain is the result of an unexamined life. As Socrates once said, “The unexamined life is not worth living”.  The road to freedom requires radical self-honesty before any type of outer freedoms can be successfully implemented by a collective.  

America is supposed to be the land of the free but if you pay close attention, with all their freedoms written in legal code, what freedoms are being enacted? Thus far in 2022 there have been 576 mass shootings.  Without deep inner work, can a society free itself from the madness of one another’s entrapped anger? We are a species in deep hurt.

Step one – Admit it.

Step two – Do something about it and don’t dwell on being a victim, a rescuer or pointing the finger at the perpetrator. On the road to freedom the most precious resource is time!  Spend the time cultivating a loving heart of creative compassion.

The road to freedom requires profound investigation. Many of us live in a state of frantic self-imprisonment and even when our outer conditions change for the better, we barely notice because we are so busy fighting our own agitation.  We’ve inherited an old world of egocentric tribal values through our parents and a myriad of outdated organizational models. We barely recognize that how we choose to respond to a world of conditioned phenomena is painfully predictable and not at all in the spirit of free choice.  

Stated differently, our ingrained conditioned negative habits create our perception of a hostile outer world. Of course the world is often hostile but that does not mean we need to behave the same way.  Worldly material conditions might be improving but do we take notice given our simultaneously inner mental stresses are dramatically increasing due to over stimulation. The news and social media are a good mirror for our madness which is why we recommend that people take time for retreats and practice digital detoxes. The solution to alleviating the endless struggles…Practice continuum awareness without reacting or adding to the madness.

The road to freedom requires that you show up with eyes wide open

We work with a lot of people who are not so certain of the path they are on and where it is supposed to be leading them. Some will say: “I just go with the flow of life”. This is dangerous as mob mentality can easily influence directionless people on a road to the lowest common denominator. Some say to us: “I have not really thought about a path to freedom and don’t really have the time”. A sound piece of advice – Make the time now! The world needs you.

If we really pause and contemplate our personal road to freedom, we have been trying to free ourselves since conception. We free ourselves from the womb, we free ourselves from our parents at two years old because they keep saying no, we free ourselves from the constraints of schools, governments, countries, ideologies, challenging habits, from our bodies at death… The list could go on, but we are freeing ourselves from the habit of overly stating the obvious. There is a road to freedom that we are all walking, running, dancing, and skipping towards. The road is paved with tests, challenges, temptations, betrayals, rewards, triumphs, enemies, and allies. Where is this road leading us? Some say death because death, for some, is the ultimate freedom from life, but is it?  We might free ourselves from the burden of the body, but will we free ourselves from disturbing thoughts, emotions, and perceptions? People who have had near death experiences would argue that in death there is recognition, emotion, and old stories to resolve and release.  The road to freedom requires a solid look at how we liberate ourselves in life so we can die with dignity and a lightness of our being. This is one of the many benefits to doing inner work now. It paves an unobstructed wondrous road through life and death.

What inner delusions and attachments need to die on your road to freedom and what needs to be nurtured? Death is a transition point and the ease with which that happens depends on our ability to free ourselves of as many things as possible… freeing ourselves from anger, greed, confusion, jealousy, pride, unexamined beliefs, outdated concepts, the inner critic, and unreasonable expectations.  Letting go of something we really want is the road to freedom because you can’t be free or happy unless you are able to surrender here and now to the mystery. To be free, one must learn the ancient skill of interrupting their wild mind, their volatile emotions, and their reactive speech.

Life is an opportunity to master death. Most of our intimate relationships die, our jobs die, ideas die, our neighborhoods die, our beloved pets die… We are in a constant training of letting go without much awareness or gratitude. A good state dies, a difficult state arises to take its place and vice versa.  The road to freedom requires that we keep our positive states flowering for longer periods of time. These wholesome states need to be nourished and protected with love and practiced with others doing the same work.

The Road to Freedom requires 6 Essential Ingredients:

1) Learning to Pause – Our ability to stop the train of overwhelm and resetting our nervous system.  It means getting up off the work chair and breathing or going for a walk.  If you can do this, you start to free yourself from the pressure of always ‘doing’ and move towards ‘being’.

2) Meditation – This is the art of watching your inner world without reactivity

3) Physical Exercise – If your body is full of tension and pain due to inertia, you need to sweat it out.  Don’t expect to feel free even if the world is conspiring to give you all your material demands. You have a body that wants to be used in every way possible.

4) Compassion – Learning to be kind and caring for yourself under pressure filled situations.  How you talk on the inner plane matters. The subconscious is kicking up a cocktail of various inner critics, so you need to counterbalance this with a loving voice.  You can’t be free if you are beating yourself up. Remember the journey is to fall in love with everyone and everything, including yourself in every moment. If you can do this, the natural result is liberation from angst.

5) Curiosity – This means being able to ask questions rather than drawing unexamined conclusions about a situation: What is going on here? What am I missing? What is the truth? What are all the angles? What am I misunderstanding? Freedom needs investigation. Freedom from what? Freedom from whom?

6) Tranquility – If we are social justice warriors but go home to a hostile home environment what do we bring to work the next day…and the day after that?

If you follow the 6 essential ingredients to freedom, you will have mastery over yourself. You will feel free when the rest of the world is creating division and compartmentalizing. Eight billion people are waiting for political change to happen to live freely.  If you look deeply, freedom on the inside, means you start to have a positive impact externally one person at a time and that can spread like a social wildfire.

“By abandoning unhealthy inner views and attachments, you change how you act in the world and consequently you transform how you see it.”  ~ Four Ways to Freedom

Having mastery over oneself is what we call Absolute Freedom.  This requires training and recognizing the truth of the present moment…not spiritually by-passing selective things like money, sex or power but learning to feel and face the sticky truth, integrating it and moving on gracefully. Great freedom also comes with overcoming our own self-obsessed bullshit.  The path to freedom is moving from ME to WE to US to THIS moment.

This moment is where freedom lives and ignoring it is a betrayal to our most evolved self. Implementing political policy is a dicey and unpredictable road to freedom but doing individual inner work on oneself with a group of determined practitioners is the shortest path to mutually shared freedom.

Be Well! 

Evangelos Diavolitsis and Nishta Matarese

Evangelos and Nishta are international Dharma, meditation and movement teachers and the founders of Four Ways to Freedom. Join them for their next retreat at Mandali:

The Road to Freedom – Feb 2023 – 6-day Mindfulness Healing Retreat 

Meditation – Dharma – Movement – Art 

What happens to the mind and body during a sound bath?

Posted on by Kasia

We live in a vibrational universe. Modern science has proven that everything is always in a state of vibration. From the movements of the planets to the beating of our heart, every atom, cell, tissue, organ, and bone in our bodies is vibrating and that vibration produces sound, whether or not the sound is audible to the human ear. And each of these parts of our body are vibrating at a specific rate, that together creates your own resonant frequency. When you’re in a state of health and vitality, you are actually vibrating at a specific rate. When you become stressed, sick, or simply feel out of balance, your frequency changes, literally causing internal and external dis-harmony. 

It makes sense then that if we are all vibrating with sound, we can use it to promote health in our lives. Through sound, we can change the rhythms of our brain waves, our heartbeat and our respiration affecting our overall health not just on a physical level, but emotionally and spiritually as well. It’s this effect on our health and wellness using sound to regulate the brain waves that I will focus on in this article. 

Brain waves & Neuroplasticity 

It’s a relatively new discovery that in fact, our brains are electrical. It was first published in the British Medical Journal in 1875 and nearly 50 years would pass before the first human EEG (electroencephalogram) was recorded.

There are 5 brain wave frequencies and each correlates with a specific state of consciousness. Like sound frequencies, brain waves are measured in Hz, or cycles per second. In general, the slower the frequency of your brain waves, the more relaxed you feel.

Sound therapy/healing is an effective tool to help regulate and control your brain waves for better health, higher performance, and an overall more positive experience of life.

It’s important to note that due to neuroplasticity, we now know that our brains can be re-wired, including by using sound. Neuroplasticity is the brain’s ability to modify, change, and adapt both structure and function throughout life and in response to experience.

The 5 Brain wave states


Your brain cells generate electricity to communicate with each other and this electrical activity forms patterns called brain waves. They can be measured by electroencephalography (EEG), a non-invasive method of recording electrical activity using sensors on the scalp.

Scientists have found five main patterns of brain waves: alpha, beta, delta, gamma and theta. Each brain wave state corresponds to a different state of awareness as shown below.

Brainwave graph via Muse

Gamma brain waves– Frequency: 32 – 100 Hz

Associated state: Heightened perception, learning, problem-solving tasks

Gamma brainwaves are the fastest measurable EEG brainwaves and have been equated to ‘heightened perception’, or a ‘peak mental state’ when there is simultaneous processing of information from different parts of the brain.

Gamma brainwaves have been observed to be much stronger and more regularly observed in very long-term meditators including Buddhist Monks.

Beta brain waves– Frequency: 13-32 Hz

Associated state: normal alert consciousness, active thinking, and “doing mode”
For example, active conversation, making decisions, solving a problem, focusing on a task, and learning a new concept. We spend most of our time awake daily in this state and they’re easiest to detect when we’re busy thinking actively.

Alpha brain waves– Frequency: 8-13 Hz

Associated state: physically and mentally relaxed
They can also often be found during activities such as: yoga, just before falling asleep and when being creative and artistic. During a sound bath, you will shift first into this state before moving into the theta brain wave state. Alpha brain waves are some of the most easily observed and were the first to be discovered. They become detectable when the eyes are closed and the mind is relaxed.

Theta brain waves– Frequency: 4-8 Hz

Associated state: creativity, insight, deep meditation, healing, reduced consciousness
This is the state where the magic happens and I’m trying to guide people into during my sound baths. Most frequently, theta brainwaves are strongly detectable when we’re dreaming in our sleep (think, the movie Inception), but they can also be seen during deep meditation and daydreaming.

Delta brain waves- Frequency: 0,5-4 Hz

Associated state: deep, dreamless sleep
These are the slowest of all brainwaves and are strongest when we are enjoying restorative sleep in a dreamless state. This is also the state where healing and rejuvenation are stimulated, which is why it’s so crucial to get enough sleep each night.

Brainwave entrainment & Binaural beats

An important discovery in the recent history of neuroscience is the significant differences in brainwave characteristics of highly experienced meditators. Expert meditators not only have different resting-state brainwaves from non-meditators – but they also seem able to control their brainwaves through voluntary thought control with greater ease than others.

Sound therapy is an effective method to “re-train” our brainwaves. This can be achieved in person during a sound bath which uses specific instruments, such as quartz crystal singing bowls, gongs or tuning forks, to entrain the brain waves of participants into the theta range. Or can be done using stereo headphones and a specifically created sound recording.

Binaural beats effectively synchronize & entrain your brainwaves to enhance a specific brainwave pattern. The word binaural means “having or relating to two ears”. Brainwave entrainment happens inside the brain and is caused by a physiological response. Upon hearing two tones of different frequencies – sent simultaneously to the left and right ears through headphones, or with certain instruments – the brain perceives a third tone based on the mathematical difference between the two frequencies. The brain then follows along at the new frequency (5 Hz), producing brainwaves at the same rate as Hertz (Hz). The technical term for this process is ‘frequency following response’.

For example: if a 200 Hz sound frequency is sent to the left ear, and a 205 Hz to the right ear, the brain will process those two frequencies and perceive a new frequency at 5 Hz which is in the Theta range.

Ancient cultures have been doing this for thousands of years. Scientist Melinda Maxfield, Ph.D., conducted research on drumbeats used during rituals of ancient cultures and found that they generally beat at a steady rate of 4.5 beats per second. This consistent beat induces a trance-like state for the tribe, due to the brain shifting into a 4.5 beats-per-second brainwave frequency, which is a low theta brain wave state. 

Entraining your brain waves can be a highly effective method for personal growth by allowing you to change your state whenever you want. 

You can even use Bio or Neurofeedback to try to understand and control your mind and body. According to researchers, with the aid of a machine, you can become aware of your blood pressure and may learn to reduce it. Similarly, if you are shown a real-time EEG (electroencephalograph) that reflects brainwave patterns associated with either attention or relaxation, you may eventually learn to adjust your brainwaves to produce the desired state.

Experiment

To entrain your brain waves into the theta range, try listening to the below spatial audio meditation created by Stacey and her music group End of Time. 4D Theta Meditation YouTube link Here. Headphones recommended. Close your eyes, breathe in deeply, and let the 4D spatial sound bring you into the theta brainwave state.

About Stacey Griffin

Stacey Griffin is a certified sound therapist and meditation teacher based in Amsterdam but originally from Canada. An innovator in the field of sound healing, she’s brought her integrative approach to thousands around the world. From leading conferences and festivals such as SXSW and Wanderlust to corporations such as Calvin Klein & Mercedes, to museums and nightclubs; she believes in the power of sound to heal and transform. Learn more