How to practice exteroceptive meditation?

To practice exteroceptive meditation effectively, follow these steps outlined by Andrew Huberman:

1. Find Your Space: Choose a comfortable position. You can sit or lie down, ensuring you're relaxed and focused.

2. Choose a Focal Point: Select an external object to concentrate on. This could be:

   • A spot on the wall.
   • A plant or an object in your environment.
   • A point on the horizon if you're outdoors.

3. Engage Your Visual System: As you focus on the chosen point, your visual system may start to feel fatigued. Allow yourself to blink and relax your facial muscles as needed; there are no strict rules against it in this practice 1.

4. Practice Refocusing: It's normal for your mind to wander to other thoughts. Each time you notice this and bring your focus back to the external point, you're effectively training your brain. This refocusing is crucial for enhancing neuroplasticity. Think of it as ascending a staircase with each refocus representing a step upward 1.

5. Assess Your Bias: Before starting, evaluate whether you're more drawn to internal sensations (interoceptive awareness) or external stimuli (exteroceptive awareness). Adjust your focus accordingly. If you're heavily focused inward, exteroceptive meditation can help balance your attention and vice versa 2 3.

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     1

     Refocusing Techniques

     01:03:40
     
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     2

     Interoception vs. Exteroception

     00:56:02
     
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     3

     Breathwork and Awareness

     01:35:50
     

6. Duration: Start with a short practice, like three minutes, especially if you're new to meditation. Gradually increase the duration as you become more comfortable with the practice 1.

7. Maintain Flexibility: Acknowledge that your attention may shift. The goal is not to maintain laser focus on a single point but to become adept at bringing your focus back when it strays ; thus, enhancing mental flexibility 1.

For a more in-depth understanding of exteroceptive and interoceptive meditation, along with practical insights, consider listening to the episode titled How Meditation Works & Science-Based Effective Meditations from the Huberman Lab.