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

The 17-minute meditation method detailed by Andrew Huberman focuses on enhancing attention and potentially offsetting age-related cognitive decline. Here's how you can practice it:

1. Set Aside Time: Find a quiet place and allocate about 17 minutes for this meditation.

2. Get Comfortable: Sit quietly with your eyes closed. You don't need to lie down unless you're more comfortable that way.

3. Focus on Interoception: Pay attention to your internal state. This includes your breathing and bodily sensations. Notice how your body feels—the contact points with the ground or chair, and how your skin feels.

4. Gentle Refocusing: If your mind drifts, gently bring your focus back to your breath or bodily sensations. This is a key component, as the act of refocusing strengthens your attentional networks.

5. Maintain Regularity: While even a single session can be beneficial, incorporating this practice regularly might enhance its effects on attention and focus.

Dr. Huberman mentions that this practice works significantly well from the first session, reducing attentional blinks and improving focus notably without additional training 1. It's a simple yet profound exercise in tuning your attentional circuitry through mindful interoception.