Ideal meditation routine


An ideal meditation routine, as discussed by , 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.

Refocus Meditation

Andrew emphasizes the importance of refocusing in meditation to improve focus and concentration. By repeatedly returning to a state of focus from a state of non-focus, you can train the network within your brain and improve your ability to focus and remain focused. A relatively short meditation practice of about 13 minutes, in which you fully expect your focus and concentration to drift, but that you are continually refocusing, is the most effective way to teach yourself to focus and stay concentrated.

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Focus Toolkit: Tools to Improve Your Focus & Concentration | Huberman Lab Podcast #88

how to decide between intereoceptive and exteroceptice meditation?


Deciding between interoceptive and exteroceptive meditation can be based on your current focus tendencies. Here's a simple method to determine which type of meditation to choose:

  1. Assessment:

    • Close your eyes and notice whether your attention easily focuses on internal sensations (e.g., your heartbeat, breath) or is distracted by external noises and stimuli.
    • If you are more interoceptively focused, you are more tuned into your body's internal state. If you are more exteroceptively focused, external sights and sounds dominate your attention. 1.
  2. Selection Based on Bias:

    • If you find yourself more interoceptively focused, it might be beneficial to choose an exteroceptive-biased meditation to balance your neural circuitry. This might involve focusing on a distant object or sounds in your environment.
    • Conversely, if you are more exteroceptively focused, practicing an interoceptive meditation, such as focusing on your breath or internal bodily sensations, might be more beneficial 2.
  3. Balancing Practices:

    • A balanced approach can help in cultivating both interoceptive and exteroceptive awareness. Alternating your focus between these states in a single session can develop adaptive focus mechanisms.
    • An example exercise involves switching focus from your breath (interoception) to an external object, like your hand or a distant point (exteroception), and back 3 2.

      Interoception vs Exteroception

      Andrew suggests a simple test to determine whether you are more interoceptively or exteroceptively dominant, which can help you choose the right type of meditation. He also emphasizes the importance of being able to focus your attention on both internal and external stimuli.

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      How Meditation Works & Science-Based Effective Meditations | Huberman Lab Podcast #96
  4. Consistency:

    • Consistency is crucial for meditation benefits. Even short, regular practices can improve focus, mood, and reduce anxiety. Choose durations that you can maintain regularly, whether daily or weekly 2 4.

By assessing your current state and selecting a meditation practice that counterbalances your default focus, you can enhance overall awareness and focus effectively.


Summarize How Meditation Works & Science-Based Effective Meditations | Huberman Lab Podcast #96

The focuses on the science behind meditation, offering insights into various meditation practices and their benefits. Key points include:

  • Science of Meditation: Explains how meditation affects the brain and body.

  • Meditation Practices: Discusses different types, such as interoceptive (focusing on internal sensations) and exteroceptive (focusing on external stimuli) meditations.

  • Benefits of Meditation:

    • Enhances focus and mindfulness.
    • Can improve mental health and reduce anxiety.
    • Short, consistent sessions can be highly effective.
  • Neuroscience: Covers how meditation influences neural pathways, enhances perception, and can shift the brain's spotlight of attention.

  • Mind Wandering and Happiness: Explores the relationship between a wandering mind and unhappiness, and how meditation can help refocus attention.

  • Breathwork: Details the benefits and methods of incorporating breathwork into meditation practices.

  • Sleep: Highlights how meditation can enhance sleep quality and mentions Yoga Nidra for sleep.

also discusses tools like Space-Time Bridging (STB) to better integrate interoception and exteroception, thereby maximizing meditation effectiveness.




STB, or Space-Time Bridging, is a meditation practice introduced by , designed to balance interoception (internal awareness) and exteroception (external awareness), and to integrate different time domains through vision. When we focus on nearby objects or internal sensations, we tend to slice time finely, like watching a slow-motion video. Conversely, focusing on distant objects broadens our perception of time, making things appear to move slower at a lower time resolution.

The practice of STB involves using these principles to find a balance, ideally performed outside or by a window. This method has shown to provide interesting insights both during and outside the meditation sessions 1.

Space-Time Bridging

Andrew introduces a meditation practice called Space-Time Bridging (STB) that incorporates all the features he discussed in the previous chapters. STB balances interoception and exteroception, interoception and dissociation, and crosses the various time domains that the brain can encompass using vision. It's a simple meditation that can lead to interesting insights both during and outside the meditation.

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How Meditation Works & Science-Based Effective Meditations | Huberman Lab Podcast #96