If possible, listen once per day while relaxing – either lying or sitting down.
You can also listen while you work, read, exercise or while doing pretty much any other activity. However, if you are listening like this, we recommend 2-3 sessions per day; because your attention is not as focused as when relaxing.
You can also leave the silent version on while you sleep. The subconscious mind is active when we sleep, and therefore this is a good way to reap the benefits of the subliminal training.