Simply listen for 15 - 30 mins per day while sitting in a comfortable position. Keep your back straight by sitting in a position of good posture, the typical meditation position, which is sitting with your legs crossed is great, although sitting upright in a chair or even laying down works as well. While listening, just let you mind wander free. There is no need to focus on breathing, you will notice your breathing will naturally become slow and deep. Also, in the beginning, you might notice a stiffing in the back of your neck if your posture is wrong. If you feel any negative effects such as a slight headache, simply end the meditation at that point for the day. The sensation should always feel pleasurable and bring deep relaxation. Results will vary based upon the levels of pineal gland calcification. There is no need to over do it, the key is daily use as mentioned, 15 - 30 mins per day. Listening though headphones will work but it 's not required with most of the meditations unless it is labeled as such as with all delta wave meditations. For any frequencies under 4Hz, binaural beats are used because they are most effective for the lowest frequencies and binaural beats are most effective with headphones.