Could you provide detailed instructions for the 17 min meditation method?

To practice the 17-minute meditation method recommended by Andrew Huberman on the Huberman Lab, follow these detailed instructions:

1. Sit Quietly: Find a comfortable and quiet place to sit.

2. Close Your Eyes: Gently close your eyes to eliminate visual distractions.

3. Focus on Interoception: Shift your attention to your internal state, known as interoception. This involves being aware of bodily sensations such as your breath and the contact of your skin with the surface you are sitting on.

4. Breathing Awareness: Pay attention to your breathing, without trying to control it. Simply notice the natural flow of your breath.

5. Mindful Awareness: If your mind starts to drift, gently bring your focus back to your breathing and bodily sensations.

6. No Specific Direction: Unlike some meditation practices, you don't need to direct your mind to any particular state or goal. Simply remain present with your bodily sensations and breath.

This practice, which can be as brief as 17 minutes, is shown to significantly improve focus by reducing attentional blinks. It provides lasting benefits after even one session, potentially rewiring attentional circuitry and offsetting age-related cognitive decline 1.