Ideal meditation routine

An ideal meditation routine, as discussed by Andrew Huberman, involves focusing on the process of refocusing. This approach trains the brain's circuits for focus and concentration and can be done in just 13 minutes daily. Here are the key steps:

1. Duration: Aim for about 13 minutes.
2. Position: Sit or lie down comfortably.
3. Focus Point: Concentrate on your breath and a point about an inch behind your forehead.
4. Refocusing: Expect your mind to wander. When it does, gently bring your focus back to your breath and the focus point.

This practice not only improves focus and concentration but also enhances sleep, memory, and reduces stress 1.

Additionally, when choosing a meditation routine, consider your needs regarding relaxation or focus. Practices like Non-Sleep Deep Rest (NSDR) or Yoga Nidra can be particularly beneficial for relaxation and rejuvenation. Using guided meditation apps like Sam Harris's Waking Up can also be helpful 2.