Instructions for Space Bridge Meditation

Instructions for Space Bridge Meditation

Space Bridge Meditation, also referred to as Space-Time Bridging by Andrew Huberman, involves a series of focused exercises that help integrate your perception of time and space through breathing and awareness techniques. Here's a concise guide on how to practice it:

1. Prepare Your Space: Ideally, find a quiet place either outdoors or by a window where you can see a horizon.

2. Initial Focus (Interoception):

   • Close your eyes and focus solely on your internal state (breathing, heart rate).
   • Aim to concentrate 100% on this internal landscape for three breaths.

3. Shift Focus to Your Body (Peripersonal Space):

   • Open your eyes and look at your hand, holding it out at arm's length.
   • Maintain awareness of both your hand and your breath, splitting your attention (approximately 50/50) for another three breaths.

4. Expand Focus to Nearby Environment (Exteroception):

   • Shift your gaze to an object about 10-15 feet away.
   • Again, sustain awareness of both this object and your breath for three breaths.

5. Look Farther (Horizon):

   • Focus on the furthest point you can see (e.g., the horizon).
   • Maintain focused breathing while recognizing this distant point for another three breaths.

6. Expand to the Universe:

   • Reflect on your existence as a small speck on Earth, which is floating in the vast universe.
   • Acknowledge this perspective while continuing your breath awareness for three breaths.

7. Return Focus (Interoception):

   • Close your eyes and redirect your attention back to your internal state for three more breaths.

8. Repeat: You can repeat the entire sequence or specific segments as desired, tailoring the practice time to your preferences, typically lasting between 90 seconds to 3 minutes.

This meditation is designed to help engage both your internal and external awareness, enhancing mindfulness and potentially providing insights during and after the practice 1 2 3.