Listen for about 20 minutes daily. When listening, sit or lay in a comfortable position and try to keep your back as straight as possible. Don't listen while driving because it may cause slight drowsiness. After the meditation you will feel energized and refreshed. There is no need to focus on your breathing while listening. Simply let your mind wander free and your breathing will naturally become slow and deep.  All types of headphones will work great however they are not required. Any type of speakers will work well, even systems in mono such as a phone speaker. We do not use binaural beats for the most part because they require headphones for proper use. Only when the meditation is low delta wave are headphones required. This is rare and the meditation will be properly marked specifically to use with headphones. If you experience any discomfort during the meditation then stop immediately for that day. Your body will tell you when you've had enough it should be a pleasurable feeling. Everything in life should be done using the proper balance and moderation. Don't rush developing higher consciousness it's a process that takes time, although the meditation effect is instant. Think of frequency affecting water, the cymatics can be seen instantly. This is how brainwave meditation also works affecting the countless amounts of neurons within the brain that entrain to the rhythmic pulses or modulation to increase specific zones of consciousness. With brainwave entrainment music one can reach the deepest levels of meditation possible simply by listening to the music and letting the mind wander free.  Again, listen to one 20 minute meditation a day at a nice low, comfortable volume, this is all it takes.