Session 7: Facing the Mirror

Episode Title: Session 7 – Facing the Mirror: The Beginning of Doing Better

This meditation invites you into stillness—not to escape—but to gently face what you’ve avoided. In step with Session 7’s work on cognitive interventions, “Facing the Mirror” guides you through a felt process of honest reflection. You won’t be asked to relive past harm, but to observe it—with clarity, not shame.

As you visualize a mirror—not for your face, but for a moment—you’re asked to see what happened. Not the excuses. Not the spin. Just the truth. And then, the impact. What they felt. What you felt. The goal isn’t guilt—it’s understanding. Because growth requires awareness, and healing begins where avoidance ends.

This is the core of cognitive restructuring: the moment you say “I see it now… I’m not running” is the moment new beliefs and behaviors can begin to form. Like all real brain change, it starts with honesty—and the courage to stay with what’s real, without turning away.

Key take-aways

• Cognitive change begins by clearly seeing a moment—without excuses or distortion.
• Understanding impact (on self and others) is a gateway to empathy and accountability.
• Honesty is not punishment—it’s a path to healing and growth.
• This moment of seeing is not an end, but a beginning.

Guided Meditation Text:
“Close your eyes.
Or just let the world fade back for a few minutes.
Let the body find stillness,
even if the heart is stirring.
Now imagine… a mirror.
But this isn’t a mirror for your face.
It’s a mirror for a moment.
One you’ve been trying not to look at.
One you might wish didn’t happen.
And yet… here you are.
You don’t have to relive it.
Just observe it.
See what happened.
Not the excuses.
Not the justifications.
Just the truth.
And now…
See the impact.
What they felt.
What you felt.
Not to punish yourself.
But to understand.
You can’t heal what you won’t face.
And you can’t grow from what you keep hiding from.
So breathe.
And say silently to yourself:
I see it now.
I’m not running.
And that means I can start to change.
This moment…
is not the end.
It’s the beginning of doing better.”

What is DV Brain Change Meditations?

Welcome to DVBrainChange

A meditation podcast project for anyone ready to rewire the brain, regulate the nervous system, and rediscover their power to choose.

DVBrainChange is a guided meditation series created by therapist and storyteller Glenn Ostlund. Originally designed as a supportive tool for men in court-mandated domestic violence treatment groups, this project combines the therapeutic insights of the Brain Change curriculum with cutting-edge neuroscience, binaural audio beats, and poetic, hypnotic storytelling.

But this series isn’t just for those in DV programs.

If you’ve ever struggled with anger, anxiety, shame, or self-sabotaging patterns—if you’re curious about how your brain works and how it can change—you’re in the right place.

Each episode offers a meditative experience built to:

-Explore the difference between reaction and response
-Calm the nervous system through neural entrainment
-Foster inner awareness and emotional regulation
-Create space for real, personal transformation

Glenn brings together his training in neuro-linguistic programming (NLP), hypnotherapy, and folklore and mythology to craft each meditation like a modern rite of passage. These aren’t typical mindfulness exercises. They are richly layered sound journeys—what Glenn calls a kaleidoscope of sound—designed to help you listen more deeply, reflect more honestly, and choose more freely.

You’ll hear binaural beats guiding your brain into different wave states. You’ll notice stereo voices weaving between your ears. You may even feel new levels of clarity, calm, or insight after a few sessions.

Whether you’re here for healing, focus, or self-awareness, these meditations are meant to meet you where you are—and gently invite you forward.

A Note on Safety and Consent
This project uses audio techniques designed to affect brainwave states and deepen internal focus. For best results, listen with headphones in a quiet space.
Please do not listen while driving or operating heavy machinery, as these meditations may induce drowsiness or trance-like states.

This series is not a replacement for therapy or medical care. It’s a companion.
Please consult a healthcare provider if you have concerns about auditory sensitivity, epilepsy, or other conditions affected by rhythmic audio or hypnotic suggestion.

🎧 Binaural Beats: Exploring Their Potential in Mental Health

Binaural beats are an auditory illusion created when two slightly different frequencies are played separately into each ear. The brain perceives a third tone—the binaural beat—which corresponds to the frequency difference between the two tones. This phenomenon is believed to influence brainwave activity, potentially affecting mental states such as relaxation, focus, and sleep.

🧠 How Do Binaural Beats Work?

The concept of brainwave entrainment suggests that external stimuli, like binaural beats, can synchronize brainwave frequencies to match the stimulus. Different brainwave frequencies are associated with various mental states:
• Delta (0.5–4 Hz): Deep sleep and relaxation.
• Theta (4–8 Hz): Meditation, creativity, and memory.
• Alpha (8–12 Hz): Relaxed alertness and stress reduction.
• Beta (12–30 Hz): Active thinking and focus.
• Gamma (30–100 Hz): Higher cognitive functions and consciousness.

By listening to binaural beats at specific frequencies, it’s hypothesized that individuals can induce desired mental states.

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🧪 What Does the Research Say?

1. Anxiety and Mood
• A 2015 study reported that delta and theta binaural beats led to significant reductions in anxiety and mood disturbances compared to control conditions. 
• A 2023 systematic review found that while some studies support the use of binaural beats for anxiety and depression, results are inconsistent, highlighting the need for further research. 

2. Memory and Attention
• Research indicates that binaural beats, particularly in the beta and gamma ranges, may enhance working memory and attention. However, findings are mixed, with some studies showing no effect or even negative impacts. 
• A 2022 study observed that 40 Hz gamma-frequency binaural beats could improve memory and attention in healthy adults. 

3. Sleep Quality
• A 2022 study demonstrated that combined alpha, theta, and delta binaural beats improved sleep quality and reduced insomnia symptoms in university students. 
• Another study found that 0.5 Hz binaural beats significantly improved sleep latency and overall sleep quality. 

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⚠️ Safety and Considerations

Binaural beats are generally considered safe for most individuals. However, some users may experience discomfort, such as dizziness or headaches, especially if the beats are not tailored to the individual’s current state or are listened to at high volumes.

It’s advisable to use binaural beats in a comfortable setting and to consult with a healthcare professional if you have any underlying health conditions.

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✅ Summary

While binaural beats offer a non-invasive and accessible method for potentially influencing mental states, the scientific evidence supporting their efficacy is mixed. They may serve as a complementary tool for relaxation, meditation, and stress reduction but should not replace established therapeutic interventions. Further rigorous research is necessary to fully understand their benefits and limitations.

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🔗 References
1. Wahbeh H, Calabrese C, Zwickey H. “Binaural beat technology in humans: a pilot study to assess psychologic and physiologic effects.” The Journal of Alternative and Complementary Medicine. 2007;13(1):25-32.
2. Ingendoh RM, Posny ES. “Binaural beats to entrain the brain? A systematic review of the effects of binaural beat stimulation on brain oscillatory activity, and the implications for psychological research and intervention.” Frontiers in Human Neuroscience. 2023;17:10198548. 
3. Open Public Health Journal. “Binaural Beats’ Effect on Brain Activity and Psychiatric Disorders: A Literature Review.” 2023. 
4. Jirakittayakorn N, Wongsawat Y. “Brain responses to 40-Hz binaural beat and effects on emotion and memory.” International Journal of Psychophysiology. 2017;120:96-107. 
5. Dini H, Rahmanian M, Alipour A, Arbabi S. “The Effectiveness of Brainwave Entrainment by Binaural Beats on the Sleep Quality.” Journal of Sleep Sciences. 2021;6(3-4):92-100. 
6. Shalforoushan SM, Bagherzadeh Golmakani Z. “The Effectiveness of Alpha Binaural Beats in Reducing Stress and Rumination and Promoting Sleep Quality in University Students with Poor Sleep Quality.” Journal of Sleep Sciences. 2021;6(3-4):67-73. 

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Note: This summary is intended for informational purposes and should not be considered medical advice. Always consult with a qualified healthcare provider for personalized guidance.

Facilitated by Glenn Ostlund, MA, BHT