ST-04 / WEIGHT / STANDARD PROGRAMME / FREE
Lighter
Patient with a slow change.
People who have already been told what to eat.
0:47 · AAC-LC stereo, 96 kbps · 22.05 kHz · House voice — synthesised. One pass, built to loop.
Not medical, diagnostic or therapeutic. No outcome is promised. This is self-direction and rehearsal, which is old, plain and enough.
WHY THIS ONE EXISTS
Patient with a slow change.
This programme makes no claim about your body and gives no dietary instruction. It works on the sentences you say about yourself between meals, because those are the ones that decide what happens at eight in the evening. It is about self-direction, not treatment.
How to use it
Mid-afternoon, which is when the day is usually decided.
Write your own versionTHE COMPLETE SCRIPT / 8 LINES
Every word
in the recording.
Read it before you listen.
Nothing else is in the file.
- 01I eat like someone who plans to be here a long time.
- 02I stop when I have had enough.
- 03I keep the promise I made in the grocery store.
- 04One meal is never the whole story.
- 05I move my body because I like how it feels afterward.
- 06I am patient with a slow change.
- 07I speak about my body the way I would speak about a friend's.
- 08I am lighter in the way I carry myself.
The carried intro at the top of the file names this programme and says that these eight lines are all that follows. If you ever hear a word in a SyncFocus recording that is not on its page, that is a defect and we want to know.
THE LAYER STACK
Five layers.
Published levels.
Produced deliberately, not generated carelessly. Levels are peak ceilings against full scale, and they are the numbers the build script actually uses.
How the method works- 01 / Carried intro
Spoken plainly at full level, peaking at −3 dBFS. It names the programme and says out loud that the eight lines coming are the eight lines printed on this page.
- 02 / Tonal bed
A 130.8 Hz root with its fifth, octave and twelfth, plus a distant pulse on the half-root. Synthesised from scratch, ceiling −14 dBFS. No sample, no library, no licence.
- 03 / Affirmation pass A
The script, centred, peaking at −14 dBFS — the same ceiling as the bed. Speech is sparse and a sustained bed is not, so the voice sits underneath without vanishing.
- 04 / Affirmation pass B
The same script again, 380 ms later at −20 dBFS, widened with the left channel leading. This is what gives the layer its depth.
- 05 / Echo tail
Two taps at 190 ms · 460 ms, alternating sides, on the voice only. The bed is left dry so the echo reads as space around the words rather than reverb on the music.