starting at the bottom of page 26. I've heard and read a bit here and there enough to sort of piece it all together in my mind but that doc does a great job of breaking it down.
You really just need an awareness of what activities induce which brainwaves and then do less or more of that depending on which is your focus. This is why so many attribute the beginning of their "awakening" after stopping or greatly limiting the amount of television they watch. I did the same as well as making meditation a part of my life.
"We are not human beings having a spiritual experience; we are spiritual beings having a human experience"—Pierre Teilhard de Chardin