How to Reach Alpha State of Mind Quickly And Consistently:

Step 1: Finding the Right Space
Step 2: Grounding Yourself – Sit or Lie Down
Step 3: Limiting the Senses – Close Your Eyes
Step 4: Relaxing Your Body Using Breathwork
Step 5: Relaxing Your Mind Using Creative Visualization

Key Takeaways

  • Accessing the Alpha State – Learn how to quickly enter the alpha state of mind, a state of relaxed alertness that offers numerous physical and mental benefits.

  • Practical Steps for Quick Entry With Context and Examples – Follow five straightforward steps, including creating a conducive environment, grounding yourself, limiting sensory distractions, and practicing deep breathing and visualization.

  • Benefits Beyond Relaxation – Understand the potential advantages of the alpha state, such as improved focus, creativity, reduced anxiety, and better sleep quality.

  • Independence in Meditation – Develop the ability to intentionally enter the alpha state without relying on external aids like binaural beats or isochronic tones.

  • Commitment to Daily Practice – Achieve mastery through consistent daily practice, gaining control over your thoughts and feelings and experiencing the freedom that comes with it.

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how to reach alpha state of mind quickly featured image

Are you a busy working professional and looking for ways to quickly tap into relaxation on command? Or maybe you’re a student looking to improve focus and productivity.

The alpha state has been associated with a ton of other benefits like the flow state, reducing anxiety, and improving sleep quality.

You can learn about what the alpha state is, what alpha meditation is, and the full list of benefits here.

But in this article, I’ll show you the 4 simple steps you’ll ever need to access this state on command. Quickly and consistently. From wherever, whenever!

I’ll also talk about why each step is important and how it helps you in your journey into the alpha state.

Are you ready?


This is from my blog about Meditations and Personal Development in general. Here are the 9 Personal Development Skills that changed my life.

How to Reach Alpha State of Mind Quickly

how to reach alpha state of mind quickly

Crash Course on Brainwaves and Alpha Waves

Our brain produces 5 different types of brain waves

  • Gamma waves (30-100Hz): heightened perception, cognitively complex tasks
  • Beta waves (12-30Hz): fully awake, alert consciousness
  • Alpha waves (8-12Hz): relaxed alertness, relaxed consciousness
  • Theta waves (4-8Hz): visualizations, dreams, reduced consciousness
  • Delta waves (.5-4Hz): deep dreamless sleep, loss of bodily awareness

Alpha brain waves are commonly observed when a person is in a relaxed state

This relaxed alpha state is great for your physical well being like heart rate and blood pressure as well as for your mental well being like dealing with stress, anxiety, and depression.

Alpha waves are also one of the brainwaves that are closely linked to the Flow State. But not just.

Alpha waves can also increase your creativity, allowing you to approach and solve problems in ways you might never have thought of.

The best part is, anyone can produce alpha waves. 

In fact, everyone does it at one point in the day or another because alpha waves are the bridge between sleep (delta brainwaves) and wakefulness (beta brainwaves).

The trick is to understand how the brain produces alpha waves

  • if you understand how the brain produces alpha waves, you can produce alpha waves on command.
  • if you can produce alpha waves on command, you’ll have the ability to enter the alpha state on command.

Intentionally producing alpha waves and entering the alpha state on command: it really is a superpower you can obtain for yourself!

Without further ado, here are the 5 easy steps.

5 easy steps how to reach alpha state of mind quickly

5 Easy Steps to Alpha Brain Waves

THE 5 STEPS ARE:

  • Step 1: Finding the Right Space
  • Step 2: Grounding Yourself
  • Step 3: Limiting Your Senses
  • Step 4: Relaxing Your Body
  • Step 5: Relaxing Your Mind

That’s it!

No but seriously. For the rest of the article, I’ll take my time to go into as much detail as I can about each step.

I believe knowledge is the precursor to experience. My hope is that if you understand how and why we do these things, the experience will come to you.

I’ll explain what each step looks like on a practical level, why it’s important, and what we’re trying to achieve.

If you have any questions, feel free to reach out to me via my contact page.

Let’s get ready to reset our nervous system and enter the alpha state!

finding the right space for how to reach alpha state of mind quickly

Step 1: Finding the Right Space

Here’s a quick one!

We’re about to teach your human brain how to enter into a meditative state through a couple of relaxation techniques.

And if you’ve never done anything like this before, it’s especially important you stack the deck in your favor so you can consciously produce alpha waves.

‘The right space’ is anywhere you feel comfortable, anywhere you won’t feel judged. 

It’s a distraction-free place where you feel safe enough to ‘let go’.

Intentionally entering the alpha state means we have to disable the fight or flight mechanism

Instead of fighting or fleeing from whatever’s causing us stress at the moment, we’re choosing the third hidden option: deep relaxation.

And to do that, you have to feel like the space you’re in is a safe one.

Safe from others’ judgments, safe from your future responsibilities and schedules.

finding a comfortable position for how to reach alpha state of mind quickly

Step 2: Grounding Yourself – Sit or Lie Down

This step is all about finding the right position for your body so your brain feels ready to produce alpha waves.

This step is really important for achieving the alpha level because it’s a requirement to actually entering the relaxed state.

The thing is, in order to enter a very relaxed state, you need to stay still for a very long period of time.

We do this naturally when we’re really tired. 

For example, have you ever come home after a long day of work, just plop onto a sofa and just find yourself relaxing? Maybe you lose track of time. Maybe you even fall asleep!

On the flip side, let’s say you come back from work, plop onto your sofa, and you start doom scrolling on your phone. Not only is your mind not relaxing, but your fingers are moving, your body’s constantly shuffling.

This is why when you’re grounding yourself, you need to find a position that you feel SO comfortable in…

That you can promise to yourself that you won’t move a muscle once you’ve settled in.

  • If you have a watch or glasses on, I suggest you take them off. 
  • Anything in your pockets? Take them out. 
  • Electronics? Put them on airplane mode or focus mode.

And believe me, no matter how comfortable you think you are, a couple seconds later, you’re going to feel the need to move, the need to scratch that itch.

Every single movement you refuse to make, you’re taking one step closer toward deep relaxation, producing alpha waves, and entering the alpha state of mind.

On the flip side, every time you move, you can think of it as resetting your journey into the alpha state.

So find a comfortable position, whether it’s sitting up, sitting against a wall, or lying down, and prepare to be still for the next couple of minutes at the very least!

limiting your senses for how to reach alpha state of mind quickly

Step 3: Limiting the Senses – Close Your Eyes

Once you’ve found a comfortable position and committed to not moving your body at all for the next few minutes, you must limit all your senses as much as possible.

Limiting the senses is an important step because it allows you to start on an inward journey instead of being tied down to the external reality your senses are feeding you.

And when I mean all your senses, I really do mean as many as possible.

  • Sight: you may find eyemasks to be helpful. Not only blocking out what you see, but blocking out even the light that hits against your eyelids when you close your eyes. If you’re meditating in your bedroom, blackout curtains are a popular choice as well.

  • Hearing: you may find earplugs or noice cancelling headphones for meditation to be helpful in instantly pulling you into your inner reality. This is probably the easiest way to hack yourself into the alpha state of mind.

  • Scent: using incense or essential oils can help with teaching your brain that whenever you smell this scent, it’s ok to relax. Probably the least important on this list but definitely get your hands on some essential oils and a diffuser if you do plan on eventually taking your inner journey more seriously.

Once you’ve limited your senses, you’re finally ready to reset your nervous system and enter into a seriously relaxed state using this breathing exercise.

relaxing your body with deep breathing for how to reach alpha state of mind quickly

Step 4: Relaxing Your Body Using Breathwork 

This is where the real work begins. But would you believe it if I told you you’re already on your way to producing alpha waves?

The act of finding the right space and time, and limiting your senses are enough to tell your body that ‘everything is going to be ok’

It’s only a matter of time until your brain naturally catches up and becomes an alpha waves emitting machine!

So let’s keep telling the body what it needs to do to fall into that ‘relaxed alertness,’ and it all begins with taking a deep breath.

Deep breathing can be broken down into 4 sub steps.

Begin by doing the following:

  • For 4 seconds, take a slow deep breath in through your nose
  • For 7 seconds, hold your breath
  • For 8 seconds, exhale your breath through your mouth
  • Repeat 4 more times.

Deep breathing is the key you can use to enter the alpha state whenever you want.

So, why are deep breaths an important part of producing more alpha waves and entering the alpha state of mind?

Remember when I mentioned “intentionally entering the alpha state means we have to disable the fight or flight mechanism”?

Taking deep breaths is something we can do intentionally, that tells our body that right here, right now, there are no predators, there are no stressors, there’s nothing to worry about. 

“BODY! YOU CAN FINALLY RELAX!”

After every exhale, you’ll probably feel your heart rate slow down a little bit more. Maybe you’ll feel tensions in your body melt away just a little bit more.

Lean into it.

In fact, while you’re going through this step, I want you to…

consciously relax every single muscle in your body and put yourself into a more relaxed state.

This means starting from the muscles in your scalp, forehead, eyebrows, eyelids, down to your throat, shoulders, thighs, and toes, relax as many of these muscle groups as possible.

At first you’re probably thinking relax my scalp muscles and throat muscles? What are you talking about, Mike?

But trust me. If you’ve never tried it consciously, just bring your awareness to it and try it for the first time now.

And with practice, you’re going to have the ability to go from head to toe and put your body into deeper levels of relaxation in a matter of secondson command!

This is where it gets really exciting and where your meditation practice truly begins.

After you’ve achieved complete relaxation over your body, you’re probably starting to notice a sense of calm focus increasing.

That’s your alpha waves kicking in and you’re on your way into the alpha state of mind.

relaxing your mind using creative visualizations for how to reach alpha state of mind quickly

Step 5: Relaxing Your Mind Using Creative Visualization

After relaxing the body, the last step is relaxing the mind. And just as intentional we were with relaxing the body, you can be just as intentional with relaxing the mind.

So how do you intentionally relax your mind?

Create or Imagine a calm and peaceful scene. 

A couple of effective ways of doing this is being as detailed as you can in your imaginations and cranking up those details to 120%.

  • Where are you? What country?
  • What’s the weather like?
  • What’s the current season?
  • What do you see?
  • What do you hear?
  • What do you feel?

My favorite scene I create is being on the beaches of Hawaii, taking in the sun, hearing the clear waves crash. I’m sitting down and I feel the hot sand surrounding my feet and legs. I hear the seagulls. It’s perfect.

Another scene I keep coming back to is being lost in the middle of a quiet, calm sequoia forest. Trees that reach hundreds of feet into the air. Squirrels running around with acorns in their mouth. It must have just rained because I love the smell of wet soil as I continue my hike.

The key is to pick a scene that represents complete relaxation to you and dial up the details of the scene until it starts to feel like you’re actually there experiencing it.

The way I know my mind is starting to relax is when I start to feel tingles going through my head and brain. A lot like when you use one of those head massagers.

If and when this happens, don’t worry. Lean into it. But don’t try to force it either. It’ll happen naturally. 

Personally, I think those tingles happen when my relaxation scene forces my mind to let go of the stressful things it was holding onto.

This is what visualization is and it’s the final step into the alpha state of mind.

When you do this correctly, you’ll be producing stronger alpha waves more consistently until you achieve that 8-12 Hz range consistently.

This is the pinnacle of alpha meditation and the focused state that will lead you into a calm and focused flow state

As your subconscious mind starts to emerge, your problem-solving and creativity will go through the roof. You’ll be bombarded with new ideas. It’s going to be very exciting.

But remember, relax for now. You’ve already had the idea. Let it go for now. Keep picturing your scene. The idea will come back to you when you need it.


And that’s it! Congratulations! You’ve successfully entered the alpha state!

From this point on, you have several different choices:

  • You can stay in the generous present moment for however long you want
  • You can prepare to go into deeper levels of meditation in theta or delta
  • You can open your eyes and carry on with your day
  • You can open your eyes and immerse yourself in a specific task

All fantastic choices but I love doing a short alpha meditation right before work and diving into a task afterward.

The benefits of focus and creativity in the flow state is nothing to laugh at it’s an amazing way to restart your day at any point in the day!

A quick Word on “Other Methods”

other methods for how to reach alpha state of mind quickly

There are other methods you might see or read about somewhere else.

But after years of meditation and practice, I really believe the method I just shared is the best way to access the alpha state both quickly and consistently. 

There are other methods such as brainwave entrainment using binaural beats, isochronic tones, or even counting backwards.

Each method may help a beginner enter the alpha state.

BUT I never liked and would never recommend you get used to these.

They become crutches that might get you to where you want to go. But relying on these external cues doesn’t teach you how to meditate, and doesn’t help you become familiar with the experience of meditation.

Meditation is an internal experience and the best way to get the hang of it is to start building reference points of what certain states look like and feel like for you.

Relying on these external cues may help you accidentally bump into the alpha state but there’s no control. No consistency.

The ‘best method,’ for me, is one that helps you build reference points for this internal experience so you can practice it and master it.

If that’s through brainwave entrainment using binaural beats and isochronic tones, go for it! 

But I highly encourage you to learn the internal markers for accessing the alpha level so you’re able to achieve the alpha state of mind whenever and wherever you are. 

Resources to Help You Access the Alpha State of Mind

While I don’t like relying on external cues like brainwave entrainment, binaural beats or isochronic tones, I do think that guided meditations are super helpful. They help with consistency while not restricting you from building those internal reference points.

If you’ve enjoyed the experience of what those 5 steps I outlined for you did for you, feel free to keep practicing them.

THEY WORK!

You can spend months just doing that and still find it being useful on a day to day basis.

But if you’re looking for that next level of knowledge and experience, here are a couple of resources that can teach you more about alpha meditations and beyond:

  • Mindvalley’s approach to the Silva Method: Jose Silva in a lot of ways is the reason why meditation became so popular in the west. With a new and updated way of teaching, Mindvalley goes through the Silva Method, answering any questions you might have on your journey. 

  • Headspace: Provides a wide range of guided meditations specifically designed to help you reach states of relaxation, calmness, and focus.

  • Calm: well… it’s all there in the name, isn’t it! An alternative to Headspace I think you’ll enjoy.
conclusion for how to reach alpha state of mind quickly

Conclusion

Remember, this is a new skill that you’re learning. Be kind to yourself and commit to daily practice. 

With enough practice, you’ll be able to do all 4 steps without even having to close your eyes and the benefits are endless.

You’ll begin to control how you think and feel from when you wake up till you go to sleep. 

Imagine being able to focus and tap into that focused flow state whenever you want? 

Imagine feeling in control of your life?

Imagine finally being free.

I wish you the best and if you’ve enjoyed this article, you might enjoy reading about the 17 common signs to know that your meditation is working.

If you have any questions, feel free to reach out to me via the contact form, I read and reply to every message!

frequently asked questions for how to reach alpha state of mind quickly

FAQ

How do you trigger alpha brain waves?

They key to triggering alpha brain waves is relaxation. Learning the ability to achieve physical and mental calm and relaxation is going to be the key to triggering alpha brain waves on command.

How do I know if I am in alpha state of mind?

You know you’re in the alpha state of mind when you’re relaxed. Some sense a feeling of heaviness but you know you’re doing it right if you’re in a focused and calm head space. Not rushing to the next thing, just being.

How does it feel to be in alpha state?

It’s amazing. It’s freeing. But practically speaking, it’s contentment. Different people sense and experience different things but I think universally everyone feels contentment because alpha meditation helps us connect to the present moment. You’re not in a rush to go somewhere or do something. You’re grateful for the moment you’re in.

What supplements increase alpha waves?

My favorite overall supplement is Iron Brothers’ Prodigy. But any supplement that has L-theanine significantly increases activity in the alpha wave frequency which helps with relaxing the mind without inducing drowsiness.

Does GABA increase alpha brain waves?

Yes, GABA has been shown to significantly increase alpha waves and decrease beta waves compared to water, and even compared to L-theanine.

What music increases alpha waves?

In terms of genres, classical music is the most effective in increasing alpha waves. But looking up something like Alpha Wave Music on YouTube is another way you can find less distracting forms of alpha wave inducing music!