Deep Relaxation Course
Six sessions that build a deep relaxation practice one skill at a time: breath, a warm body scan, stillness, a garden of your own, and open rest.
Guided binaural sessions written around you. Start with 5 free hours. For new accounts · valid 14 days · terms
Session 1: Deep Relaxation
Settings · Maya · 30 min
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Audio settings
Binaural tones are off — you'll hear voice and background only.
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What you'll practise
- Long Out-Breath — Breathe in for three and out for six, then let the rhythm carry on by itself.
- Warm Scan — Warm light rising region by region from the feet to the forehead.
- Still Point — Rest in the natural pause after each breath out and let it lengthen by itself.
- Quiet Garden — A garden of your own making, reached by a soft path and a gate, explored with every sense.
- Glow — A soft, bright warmth gathering in the chest before you return.
Sessions
6 sessions · 3 h
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1. Deep Relaxation
A guided descent from relaxed alertness into deep theta stillness, then a clear, energised return.
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2. The Long Out-Breath
Learn one simple breathing pattern, three in and six out, and let it carry you into deep, wakeful rest.
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3. The Warm Scan
A slow body scan with warm light rising from your feet to your forehead, carried by a gently swelling sound.
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4. The Still Point
Rest in the quiet pause at the end of each breath, and let it widen into deep stillness.
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5. The Quiet Garden
Walk a soft path to a garden of your own making, notice it with every sense, and simply sit and rest.
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6. Open Rest
An open practice: prepare with your own tools, then rest in long, quiet stillness with only a few words.
About the sound
Each session layers soft tone pairs, one in each ear, over a gentle noise bed, with a voice guiding you. Research on binaural beats is mixed; we publish both sides.
The science of this course → · How the sound is made →
2hives courses are for relaxation and meditation, not a substitute for professional care. See our disclaimer.
Not while driving or operating machinery. For relaxation and meditation; not medical advice. Safety notes. In crisis? 988 Suicide & Crisis Lifeline (call or text, 24/7) · Emergency 911 · findahelpline.com
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Your mix
Binaural tones are off — you'll hear voice and background only.
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