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

Dr. Huberman detailed a meditation practice that can greatly enhance focus, especially beneficial for those with ADHD. Here's a simple guide to the 17-minute meditation process:

1. Find a Quiet Space: Sit comfortably in a quiet space where you can focus without distractions.

2. Close Your Eyes: Gently close your eyes to reduce the amount of visual information entering your mind.

3. Focus on Your Breathing: Bring your attention to your breathing. Notice each inhalation and exhalation without trying to change your breathing pattern.

4. Emphasize Interoception: Pay attention to your body's internal sensations. Notice how your body feels—whether it's the contact with the surface you're sitting on or other subtle bodily sensations.

5. Redirect Drifting Thoughts: If your mind starts to drift, gently guide your focus back to your breath and internal state.

6. Duration: Continue this practice for 17 minutes. Even a single session of this meditation has been shown to significantly improve attentional focus by reducing "attentional blinks"—brief moments of lost attention 1.

This meditation exercise is not just for those with ADHD; it can benefit anyone, including those experiencing age-related cognitive decline. It's noted to have long-lasting effects on attentional control even after one session 1.