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

In this episode, I discuss the biological mechanisms of the state changes that occur during different types of meditation and describe how to develop the meditation practice optimal for you. I explain key meditation principles, such as using specific breathwork patterns and adjusting your perception to specific locations along the continuum between interoception, exteroception and dissociation. I discuss how meditation practices lead to long-term trait changes and neuroplasticity, including changing your default mood, reducing baseline anxiety/depression, increasing your ability to focus, enhancing relaxation, improving sleep, and increasing your overall happiness level. I also explain the concept behind the “third-eye center,” what mindfulness is from a biological standpoint, the power of ultra-brief meditations and how to select the best meditation and time and duration to meditate to meet your need. I also explain a novel open-eyed perception-based meditation that may enhance focus, relaxation and task-switching ability. Whether you are a novice or an experienced meditator or simply interested in how our brain controls different aspects of conscious awareness and self-regulation, this episode should interest you.
#HubermanLab #Meditation #Science
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Articles
A Wandering Mind Is an Unhappy Mind: bit.ly/3sMP64B
Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: bit.ly/3zu83gf
Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial: bit.ly/3zvZwtb
Books
Wherever You Go, There You Are: amzn.to/3TSnOFF
The Harvard Psychedelic Club: amzn.to/3NkQ2qg
Altered Traits: amzn.to/3wXsKj8
Other Resources
Waking Up app: www.wakingup.com
NSDR (Virtusan / Huberman): • #NSDR (Non-Sleep Deep ...
NSDR (Madefor): • Non-Sleep Deep Rest (N...
Timestamps
00:00:00 Meditation
00:04:13 InsideTracker, Thesis, ROKA, Momentous Supplements
00:08:25 Brief History of Meditation: Consciousness, Psychedelics, fMRI
00:16:19 How the Brain Interprets the Body & Surrounding Environment; Mindfulness
00:26:07 Neuroscience of Meditation; Perceptual Spotlights
00:32:27 AG1 (Athletic Greens)
00:33:41 Interoception vs. Exteroception
00:42:20 Default Mode Network, Continuum of Interoception & Exteroception
00:53:30 Tools: Interoceptive or Exteroceptive Bias, Meditation Challenge
01:01:48 State & Trait Changes, Interoceptive & Exteroceptive Meditations, Refocusing
01:07:35 Tool: Brief Meditations, Waking Up App
01:10:30 “Third Eye Center” & Wandering Thoughts
01:20:46 Meditation: Practice Types, Focal Points & Consistency
01:24:10 Breathwork: Cyclic Hyperventilation, Box Breathing & Interoception
01:30:41 Tool: Meditation Breathwork, Cyclic vs. Complex Breathwork
01:39:22 Interoception vs. Dissociation, Trauma
01:47:43 Model of Interoception & Dissociation Continuum
01:53:39 Meditation & Dissociation: Mood, Bias & Corresponding Challenge
02:00:18 Meditation & Sleep: Yoga Nidra, Non-Sleep Deep Rest (NSDR)
02:11:33 Choosing a Meditative Practice; Hypnosis
02:14:53 Tool: Space-Time Bridging (STB)
02:25:00 Zero-Cost Support, KZbin Feedback, Spotify & Apple Reviews, Sponsors, Social Media
Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com

[@thetruth7105]

Please make video on overthinking.

[@itmomotitimo]

Thirded

[@Master_J2375]

[THINKING INTENSIFIES]

[@Cognitive_Wisdom]

YESS

[@SCAM-BUSTER.777]

@The Truth Meditating will help to reduce your overthinking. (KZbin is full of videos about overthinking.)

[@lurker993]

This is a video on overthinking.

[@henrycowsert3999]

I am so grateful for you and every person on the internet giving free, quality, credible information to all of us. I wish I could express truly how lucky I feel to be alive.

[@phoeni3902]

This comment is so beautiful And I feel that way too, we're so fortunate to have these resources

[@morphmethod]

He is truly amazing! He’s also making money from doing this, which he deserves every cent of it 🙏 so it’s free to us but he works hard for it.

[@willstokes8637]

Ufos are a scam

[@meditate8885]

Thank you again for the science and research !

[@BitterGourd-yr3vn]

I echo these sentiments. Dr. Huberman, you are truly life changing. Thank you for your work, your presence and sharing your work to the world in a way that makes sense. I honestly feel lucky to be alive in this moment.

[@indianagirl500]

I was able to get myself through the worst 4 days of my life doing just this. Thank you for your teachings I love learning from you

[@danielkelley7548]

I hope you’re out of the woods and feeling better 🙏

[@ritwiksingh7685]

9

[@vasileraischii4269]

​

[@vasileraischii4269]

​Oi de iio😅 oi ii o

[@vasileraischii4269]

​Iiii ii i

[@consciouschaostarot]

I love that you pointed out how the need to repeatedly redirect one’s thoughts during meditation is a good indicator of an effective meditation practice. I think many of us, myself included tend to see this as a sign of failure when it is in fact a sign of developing one’s neuroplasticty. I needed to hear this. Thank you 🙏

[@jps8678]

Don't redirect anything . Just rest. You redirect it's constant fixing and doing and cousing constration. But if you rest you let go. Do nothing cause Its no-thingness. Just thin of that possiblility.

[@yvonneraley3050]

Redirecting your thoughts back to mantra once you realize it is a normal part of meditation. ❤

[@user-lw3ri8us4w]

@@jps8678 did you watch the video...? huberman explained that different types of meditation are useful for different things. "doing nothing" is good for relaxation, not focus.

[@Alem_Mehari]

@@user-lw3ri8us4wThose who are adept at “doing nothing” are easily able to focus. Those adept at focusing aren’t quite as able at “doing nothing.”

[@Higherseeker]

Joe Dispenza gave a great analogy. He said it was like riding a horse down a trail very slowly. The horse ambles to one side or the other eating and grazing and you have to gently pull him back on the trail again. That has helped me so much.

[@giovannii7519]

Started meditating for 10 minutes to 15 minutes a day, every single morning, and my social anxiety, overall anxiety have dropped so much. Now I am able to just breathe and focus on the awarness inside my body and just relax so quickly that it somehow became natural to me now. I can also get into focus mode so quickly , within 5 minutes off my 90 minute session I am already focused and into the flow state. Definitely a life changing practice. Thank you for shining a light into it.

[@LinkEX]

For anyone that wants to get started looking for a guided meditation app, I can wholeheartedly recommend "Waking Up". It has a great introductionary course, and goes far and beyond any other contemporary meditation app. (Also, it just so happens that it has a "half-day retreat" the upcoming saturday, for those who want to plunge in at the deep end.)

[@adarshviswanathan8162]

How long does it take to notice the benefits in daily life?

[@anshumankumarnathshahdev3090]

how long do u use smart phone

[@greenblue6935]

Have you experienced a psychedelic type experience? Or would you need have longer sessions.

[@giovannii7519]

@@adarshviswanathan8162 around 25 days for me.

[@latteda4652]

Thanks! It’s amazing we live in a world where I can listen to a Stanford professor anytime I want and for free!

[@peddibhotlanarasimham5245]

Yet we would drop out if we were actually in stanford.

[@rushabh4355]

44

[@arandomguy546]

44

[@chetsenior7253]

Read the Tao, much better insight.

[@BeforeThisNovember]

I don’t wanna tell you how to spend your money, but a channel like this makes A LOT of revenue from KZbin. A charity if someone in need would appreciate a donation much more. But do you man, no stress ✌️

[@user-we6wi3rn1l]

Andrew, "A wandering mind is an unhappy mind" brushes right up against Buddhist and Advaita Vedantic (Hindu) thought, that any form of desire leads to suffering/unhappiness. In his beautiful translation of the Ashtavakra Gita, Dr. Thomas Byrom wrote ( in the chapter titled "Mind") "When the mind is attracted to anything it senses, you are bound. When there is no attraction, you are free....embrace nothing, reject nothing." Also, Daniel Goleman and Richie Davidson (Altered Traits) have always paralleled the study of brain physiology with their own personal experiences of Eastern thought and practice. It is wonderful to see the connections here. Just wonderful. Thank you so much for this.

[@joaoblade77]

These episodes by Huberman are massive. So much information, so well explained, so interesting. This is way better than Netflix, or surfing withouth purpose on social networks. Information, knowledge, this is gold man. I get so enthusiastic seeing and hearing these podcasts, I almost want to pursue a career in Medicine, or just getting knowledge man. Thank you Dr. Huberman.

[@GiannisF_77]

Huberman is prolly one of the people I trust the most. I realized that on that cannabis episode, and every episode reinforces this intuition I have. He goes above and beyond to provide an unopinionized, unmitigated and well-orginized array of facts, which is VERY rare nowadays. His work's just pure gold.

[@dr.livesey7595]

I thought the same thing until he started talking about vaping and nicotine where he said a lot of false things without even giving a source.

[@capgains]

@@dr.livesey7595 provide a link

[@dr.livesey7595]

His lecture about nicotine. For example He said that vaping delivers nicotine faster then smoking which is not true except for Juul. Generally it seemed like he was talking only about Juul which is basicly only used in the US. Or what kind of link so you want to have?

[@capgains]

@@dr.livesey7595 so he was talking about vaping but didn’t mention types of vaping like juul. But did say vaping delivers nicotine faster than 🚬 smoking

[@dr.livesey7595]

@@capgains Exactly. Problem is the majority of people dont use Juul and for other devices most of what He said is not true. And again He didnt give any source but Kind of demonized vaping Like it would be like cigarettes

[@ANGELADIAB]

Huberman is one in a million. Power episode.

[@aaron.protein]

more like a billion tbh

[@ANGELADIAB]

@@aaron.protein I concur!

[@SCORP1ONF1RE]

That's Dr. Huberman.

[@wikcwiktralala]

One in a 8 Billion.

[@misanthrophex]

One in a billion.

[@codebasics]

Thanks for putting this amazing work together and making it accessible to everyone. I practice medication regularly, have been to Vipassana 10 days retreat etc. But this podcast gave me a whole new perspective today, thank you 👍🙏

[@bramcoteelectrical1088]

​@@azzyb7738none of us are..😂 it's one way ticket ..but we can enjoy and explore the life we have right now. Meditation practice helps us to distress from this hectic world around us we have created. 😊😊

[@rightcliquegod7653]

You made a typo. Meditation*

[@bramcoteelectrical1088]

@@rightcliquegod7653 oh thanks it's my fat fingers

[@Micro_Meditations]

Andrew is such a talented communicator. This podcast is a treasure. We wish everyone much health and success on their (meditation) journey.

[@JulienRoigHerr]

As someone who meditates regularly but without any formal training, this was incredibly valuable.

[@JulienRoigHerr]

@@tonytravels2494 Thanks so much for the advice, I will definitely check it out :-)

[@meeksochic]

Same here!

[@tonytravels2494]

@@JulienRoigHerr I hope you do, friend, it was a game changer.

[@PurpleMomgoose]

Wherever you go there you are wasn’t punished until 1994 (dunno why he says he read it in the late 80s) but that’s meant for people who don’t like formal training

[@scottyrosencrance]

@@tonytravels2494 I’m def checking it out and will report back! Can’t promise I will report asap but I will get there lol. Just thanks and I look forward to getting this tool into my meditation tool bag

[@infact5376]

I am from India and has been practicing different kinds of meditation for about 2 decades. I used to switch practices in pursuit of that single perfect meditation technique. This talk convinced me that all the good techniques together is a good technique. I am amazed to see that all the knowledge on meditation is condensed in just a two and hafl hour talk. Hearing this talk with attention is itself a meditation.

[@theiestynexperiment]

Yes indeed! Buddha taught hundreds of different meditation techniques 🙏

[@prakharanand5760]

@@theiestynexperiment yes! but well buddha wasnt really that active in that area.... he did meditate, until he achieved "enlightenment", the practices themselves originated somewhere in india and china and himalayas, by the yogis and monks

[@allahlesboslu2_9]

@@theiestynexperiment meditation was prevalent before buddha

[@theiestynexperiment]

@@allahlesboslu2_9 I did not say it wasn't. I know it was, but thanks for sharing.

[@mybiasisyourbiassbias8707]

​@@theiestynexperiment Adiyogi (the first yogi*) i.e Shiva was the first person who invented yoga in India, info dump ^^

[@laluna5548]

As a recently graduated med. doctor and I happily recommend to everyone to educate themselves about their own biology through your and David Sinclair’s podcast because they are full of scientific, useful and interesting info. Thank you!

[@kimwarner4908]

Been meditating for 20 years since having spine surgery (hit by a drunk driver). Meditation has helped me recover from injuries faster. Since I run every week. It helps me be more connected to my body. I usually meditate and then stretch. And I'm more aware of what muscles might be tight or usually have my muscles relax more. Last July, I caught 3 variants and developed a lung infection which left me stuck in bed for 45 days. I developed Long Covid Postural Orthostatic Tachycardia from being bed bound. I had to start from zero with my workouts but the decades of Meditation 🧘‍♀️ I believe helped me heal my Autonomic Nervous System Faster. My EP from the Hospital also thinks that Meditation and being an athletic has helped me recover. I wish more people with Long Covid understood how powerful Meditation as another tool for recovery. I'm not aware of any studies other than observations from my specialist. But most people that have PoTS are not doing well and I believe Meditation (coupled with diet of unprocessed , getting morning sunlight, slowly working out with gradually increasing weights) could expedite recovery.

[@frederickcombs8661]

I taught myself to meditate at age 3 or 4. I grew up in an very violent home. While in bed I would let myself drift into a different plane or just removed myself from my surroundings, mentally. This has helped me seek out calm in any stressful situation. I did not understand my own gift of meditation until I tried to learn how at age 54. "I already do this!" Through out life I have been accused of being distant, non-reactive or low energy. Actually, it has been hard fitting in.

[@asiadp]

Don’t worry abt fitting in you’ll find ur tribe :)

[@hbinfinity]

Well, we're not supposed to "fit in" anyway so you're doing it right! 😀

[@faithkwaku]

I'm so sorry Frederick.

[@iLPDark]

A lot of kids experiencing trauma create coping mechanism & you seem to fit into that category. I really suggest you read the book, the body keeps the score, it will teach you a lot about yourself

[@ryancaputi5127]

@@iLPDark I totally second this comment, with the utmost compassion for Frederick. I think you will really enjoy that book Frederick. It has helped myself, as well as many others. I also suggest reading the book Complex PTSD: From Surviving to Thriving.

[@bluecrystalwolfqueen9268]

I didn't even know exteroceptive meditations had a name; all the meditative techniques I was taught were interoceptive, and I'm heavily interoceptively aware from youth (can count my heartbeat at will, can feel digestive processes to a degree, can feel and describe with great precision specific parts of the body that are in pain and the exact sensation of the pain for doctors, sensitive to touch and pressure and fabric textures on the skin and how clothing is affecting my circulation, etc). When I was in college, I struggled with prolonged, severe dissociation/derealization, where for days or weeks at a time in every waking moment, I was hyper-aware of my own mental existence and thoughts, while the world and even my body seemed like a cloud of fog. This was distressing to the point that I was harming myself, trying to feel connected to my body and the world again. So I began to do what I referred to as "decompressing". It was basically just a form of exteroceptive meditation, where instead of closing my eyes, I went outdoors (usually at night) and picked a field of vision to fix my gaze on, and tried to tune into every sense at once, cataloguing every breeze, the temperature, scents, sounds close and far away, and every texture in the trees/landscape/building/stars I was looking at, and memorizing them. My classmates probably thought I was strange when they saw me standing in the driveways after dark, or on a high place/the edge of the field, staring off into the sky or middle distance for 20 minutes at a time. But it was one of the most beneficial things I did, and helped keep me grounded and avoid self-harm, since I stopped focusing so acutely on my depressive thoughts and stress responses. Super glad to know that maybe there's more resources out there for people like me, because while I have used interoceptive techniques recently to good effect, mostly to calm myself for sleep (particularly those that start out with controlled breathing/bodily awareness and move into non-body-centered visualizations), exteroceptive practices might be more emotionally stabilizing for me in the long run. Super informative episode!

[@tvarenq4333]

Omg, thank you for this comment! I am also a very interoceptive kind of person and I had episodes of derealization in high school. I didn't know what was going on then, I was even hospitalised... Nowadays I am much more aware and I don't panic when this happens ;) but I am still more focused on my inside than outside, I usually don't pay attention where I go, what whether is or who I meet (not to mention their clothes). Thank to you and Andrew Huberman I definitely try exteroceptive meditation.

[@theprodigalson4003]

I always said I could feel my body. Doctors, whoever I said this to really would always a y the same thing “that’s your imagination. You can’t. “. But I can.

[@dawncourtney6014]

This is very interesting. My son has autism. Is this any form of autism that you guys know of? Sometimes he will describe a feeling in such a way...

[@ericdraven3654]

I can relate to that. Since I started meditation I started feeling my body and my thoughs more acutely to the point It was distressing. He told about this in his conversation with Jordan Peterson. Now I get why, as soon as I sit and close my eyes, I can feel my heart rate so intensely. I was even worried I could hace some heart problem and I decided to go to the doctor. Fortunately everything is allright.

[@tvarenq4333]

@@dawncourtney6014 I don't know as others, but I was never diagnosed with any form of autism spectrum. However, I could have some kind of mild SI disorder in early childhood - but noone diagnosed it back then - I just know I was a 'difficult' child, screaming all the time, with feeding problem and some touch hypersensitivity

[@QuantumMomma]

I appreciate your video, sir. I'm currently battling multiple mental issues, and this really gave my mind a breakthrough on how to differentiate the functions of our brains. I've taken phases of Yoga classes before, and couldn't figure out before on why it was hard for me to engage on my breath work/ yoga practice. Now, this really gave me the aha moment, and now I'm able to tell which practice to use. By the way, my son was born at Stanford Hospital 13 years ago, and Stanford saved both me and my son's life. Now, 13 years later, I'm still back to the beginning, but this really gave me "the light at the end of the tunnel," once again. Thank you, sir. You saved my life.

[@user-wm4kx2no4s]

I love that you pointed out how the need to repeatedly redirect one’s thoughts during meditation is a good indicator of an effective meditation practice. I think many of us, myself included tend to see this as a sign of failure when it is in fact a sign of developing one’s neuroplasticty. I needed to hear this. Thank you

[@SoarExpectations]

I got into mindfulness meditation after visiting a counselor in 2015. The help I got for my severe depression was incredible. I am now a tutor at a community college in Fullerton for an distinguished professor on the topic of Mindfulness. I'm grateful to know of this good podcast and for this episode.

[@TheMentalLevel]

Incredible -- thank you for your work on this important subject Moises! :)

[@azishappy2035]

Fullerton College is a wonderful community! I went there many moons ago. What a beautiful journey for you! Much gratitude to you for your work in helping others❤️

[@benezc4036]

My learnings: Can be very beneficial and change how your brain focuses. Even a couple of times a week or as little as 5 mins a day can help. The third eye is the prefrontal cortex behind your forehead which influences what you pay attention to. There can be introspective or extrospective meditation. Intro is focusing on your body, specific breathwork and being aware of your mind. Extro is focused on things outside your body. You sit on a continuum but often have a bias. It can be a good idea to do an intro or extro meditation that is opposite to what you are feeling in that moment as this will train neural activity and help you have a balanced healthy mind. Introspective is also on a continuum with dissociation. Intro where you are overly focused on body, thoughts and feelings. Dissociation where you are aware only of external factors. Classic third eye meditation is usually intro. To tap into intro close your eyes and do specific breathwork that is non cyclical so you have to focus. Meditation is just refocusing practice, no matter how often you need to do it. Meditation is one of the practices where the better you get the less often you have to do it to get the same effects. To tap into extro meditation keep eyes open and focus softly on a point ahead. Do cyclical breathing so you do not have to focus. Breathing can be meditation and meditation can incorporate breathwork. E.g. the wim hof method. To improve alertness make inhale longer and more intentional than the exhale (e.g. wim hof). To improve relaxation make the exhale longer and more intentional. Some meditation too close to sleep can make it harder to fall asleep because meditation is refocusing practice whereas for sleep you need to relax focus. NSDR/Yoga Nidra done at any point during the day can help make up for lost sleep but focusing on your body and reducing cortisol. Which practice to do: 3-5 minutes a day is beneficial. Space-Time-Bridging (STB). It incorporates all the features in a single practice. When we focus our visual attention on or close to our body we slice time finely and if we focus further away we chunk time in broader segments. First close eyes and focus on breathing for three full breaths. Interception. Then open eyes and focus on your hand for three full breaths while splitting focus with your breath. Balance of intero and exteroception. Then split between something further away in your environment and your breath for three breaths. Then something very far away and your breath for three breaths. Then focus on the whole planet for three breaths. Then back to eyes closed and focus on the body.

[@v1kt0u5]

Thx!

[@EternalLoveLifeForce]

Wow...thanks❤

[@drippyboyfreshpharaoh6568]

How to focus on the whole planet?

[@aliendude96]

@@drippyboyfreshpharaoh6568 how can you not?

[@drippyboyfreshpharaoh6568]

@@aliendude96 bruh are you serious? It’s massive

[@ElvisAustin15]

I am italian, I am 21 and I can't explain how much I am gratefull to have the possibility to access these amezing contents. These informations can really change people's life for the better. Thank you Dr. Andrew

[@kans754]

What an amazing teacher!!! He make any subject fascinating.

[@brianlund1760]

7 months ago I learned I have terminal cancer. Meditation has always been important. I loved this video. I use various "tools" for different types of meditating such as music, Tibetan Singing Bowls, Tingshas, and prayer, among others. I also have a variety of reasons for meditation other than just health issues; mindfulness, self awareness, raising level of conscious. I have no fear of dying. I know where I am going and whom I will be with. My desire is to have an exceptional positive path towards my death. To be with it and not against it. I never went through the 5 stages of grief. My initial reaction was acceptance. What A wonderful place to be.

[@valtracey6180]

I am sorry to hear what you are going through, but saddened to hear you describe your cancer as terminal, just because someone has told you so. The only certainty any of us have is that we will die, some day. I’ve had stage 3 breast cancer, recovered, but without learning the lesson that cancer was trying to teach me. After taking care of myself for just a few years, I soon slipped back into old habits of not doing so, just surviving. Then I was diagnosed with stage 4 colon cancer which spread to my lung … this time I learned the lesson. Cancer is a teacher, a gift, to remind me that life is short, that I have only one body and I must take care of it, and I must value my life and never take it for granted. So I live life to the full, make the most of every moment. I follow a healthy diet, make peace with the past, forgive myself for my mistakes, and do everything that I can to heal my body. Meditation is a great help - it’s how I start every day and how I finish every day, nourishing my soul. Whether I have cancer or not, I am feeling good. I am creating beautiful memories with my grandchildren, happy times that they will always remember. As long as you’re not ‘feeling’ the cancer, eg with physical pain, just forget about it …. it will present itself to remind you to not waste a moment. I may have misunderstood your comment and you are living your best life, and if I have, I apologise, and wish you good health on your journey.

[@spiritinskie]

Sending lots of love, peace, space, and joy your way ❤

[@terrimott5641]

I am 65 years old and I have learned so much from your podcast. I have been meditating for about five years now but, your podcast has given me a great enhancement to my practice! Thank you so much!

[@Lesy24yo]

Thank you Andrew! I've been meditating for over 10 years (interoceptive) and had no idea about the interoceptive-exteroceptive continuum. Incorporating an exteroceptive practice has been game changing for my anxiety in social situations. I'm very grateful for your work as I'm sure many others are

[@kamilaewska1663]

Dr Huberman starting this podcast was the best thing that happened in years. Thank you 🙏🏻

[@sickmob4life76]

I do daily meditation for about 15 min a day since 6 years and can confirm that the positive effects from meditation are absolute real and massively chance ones life towards positive.

[@mohammadamini4586]

I have ADD and I had so much self talk and scenario making in my head. Since 4 days ago I have started exteroception meditation 5 minutes a day, sometimes a little more. I can say at least 50 percent of those in head talking has gone so I can focus better, and feel better and also so many memories remembering that cause me feeling anger or shame have reduced and it has been deliverance for me. I had tried so many medications and therapies throughout many years but none of those gave me such a stable progressive recovery path.

[@jonasbertilbellander]

Please explain exteroception meditation 🧘‍♂️

[@tc59932]

@@jonasbertilbellander no, watch/ listen to the video.

[@mohammadamini4586]

​@@jonasbertilbellander I highly recommend you to watch the whole video. He explains exteroception and interoception meditations very well and how and when to do them. Actually if you take wrong meditation at the wrong time it could be harmful. But as a brief of what I do myself, I just stare at something outside of me usually at a tree. I lose my focus many times and I try to bring it back.

[@SiNmIeDoAbHi4]

I am in same boat as u r

[@wdlybusiness6360]

Hi! Thanks for your comment. I have a very important question for myself. I really find myself a lot in my head, making scenario, or having negative thoughts. Should I do an exteroceptive meditation or interoceptive? I ask this question because I also believe he told us about dissociation. Also a lot when I'm in a conversation with people I tend to get in my head a lot. Is this a form of dissociation, or is this because my interoceptive is dominant? Would love and answer. Thanks sir!

[@austinroycruz5184]

"The ability to think about what is not happening in a moment is a cognitive achievement that comes with an emotional cost" this is so beautifully said. Thank you so much for your hard work Mr Huberman good sir

[@orquideacastillonajera]

This is one of my favorites podcast. I have discovered that doing breathwork for 15 minute's before my meditation is awesome to drop in to a meditated state easily.

[@TheMentalLevel]

So essential. A few tips that may help: for anyone who's already meditating but feels something lacking and wants to take it to another level, consider lengthening your practice to the 45-60 minute range. This sounds like a lot from a Western perspective and can seem counterintuitive, but it's much like a physical workout -- the first 10-30 minutes are often more of a warm-up as the prefrontal cortex gradually quiets, and then the real deep work begins as you stabilize that deeper meditative state of consistent presence, focus and calm. People often suggest starting small and building their practice up, which CAN work, and consistency is crucial, but for *some* people the answer is going to be do LONGER sessions, which will deepen the benefits and actually motivate you to continue meditating regularly, since you'll tend to be more efficient in your day (gaining back the time invested in the practice because of the heightened focus and ability to switch gears easily), you'll feel more relaxed and good vibes in a stable and consistent way (even under stressful conditions), and your sleep will tend to improve significantly, too, creating a virtuous cycle. Also, a huge game-changer for people can be keeping your eyes open on a spot in front of you (of course blinking naturally) throughout your practice, as opposed to eyes closed, which can often tend to create drowsiness or just outright cause people to fall asleep. You may still get drowsy with eyes open, but eventually if you stick to it, the brain wakes up and then can create a deep focus with eyes open that's quite a unique sensation and tends to translate seamlessly into your day. Finally, a "strong determination" for stillness is a great way to level up your practice. Just sitting upright in a chair with good back support is enough to create a sustainable position for most people over a longer practice, and then avoiding scratching itches, moving around unnecessarily etc., will bring you into a state of deeper focus over time, because you're training the mind not to overreact to sensations. Of course, if you need to move, do so -- but simply setting a strong, clear intention to avoid unnecessary movement can be a simple way to skyrocket the benefits of your practice. If anyone has any questions, please feel free to ask! I truly believe meditation is the most underrated habit (and it's pretty highly rated, so that's saying something, haha) and so my goal is to make it clear, simple and accessible to people, even those who previously felt they "can't meditate." Thank you genuinely, Dr. Huberman, for your work and bringing so much important attention to this practice and many others. I tell people about this podcast on a daily basis now! :)

[@Asperatic]

Awesome tips and insight!

[@mollyklekamp9966]

Awesome thanks!

[@Asperatic]

I did one of the body scan meditations on your channel recently. It really helped me turn down the dial on my nervous system and ground me in the present moment. ❤

[@kristenmerritt4786]

This is such a dope perspective on the practice. I had previously tried and failed to meditate but having a framework for the practice is really helpful - especially as someone who so goal oriented/likes to check things off my list as I progress 😅. Will definitely be checking out your medi's!

[@TheMentalLevel]

@@mollyklekamp9966 No problem! :)

[@hanadodd3059]

I have a 2h meditation every Monday by listening to Dr. Andrew. He is such a great and sophisticated teacher that my mind is solely engaged with his talk and stops wondering about everything else.

[@michellegalipeau9638]

This is so helpful ! I have extreme chronic pain. I have been told over and over the benefits of meditation. I try for a few minutes daily but, it’s so difficult to not increase pain with this focus. To meditate on my outer space instead of inner, that sounds like something I can do ! Thank you !

[@GoodVibesOnly1914]

Can definitely attest to the more meditations you have under belt the less you need to do it. After 4 years almost daily meditation, i get all the benefits of what used to take over an hr in about 20 minutes, without the rollercoaster of anxiety and fog that used to come with it. If its rough at first, its because youre forced to revisit a lot of repressed crap and it comes out physiologically. Dont get discouraged by rough meditations, if it feels like it sets you back, its a good thing. It takes work, just like exercise

[@somasundaramsankaranarayan4592]

Andrew is the King 👑 of Infotainment. Getting cutting edge research level info on health topics is something we shouldn't take for granted. Keep up the godly work.

[@henrycowsert3999]

Infotainment! I love it 😂

[@sibanighoshal515]

I have been meditating for last 5 years , I am overwhelmed how easily you explained the interoceptive and exteroceptive meditation . It will benefit many meditators like me. Thanks

[@Darshan-Phliosia]

On my blog site you can learn awareness meditation that can be done during any act.

[@imurpapa8120]

THis vudeo wass horesehshit

[@user-ex3py1ki8n]

Just listening to Dr. Andrew Huberman is the best form of meditation for me, which makes me feel relaxed, focused, cheerful and motivated all at a time 😍 I aspire to become an artist, and I love painting while listening to Dr. Andrew Huberman.

[@ainurawellness]

Thank you prof! Structural and unbiased as usual 👏 just got back from week long meditation event with Joe Dispenza and literally still feeling the effect of 35 hours in meditations (within a week). Powerful and accessible tool to improve quality of life, physical and mental health.

[@RedIria]

As a meditator of 13 years who got into it accidentally and experienced a cascade of intuition-derived self-correcting behaviors that I would need my own book to explain -- this is the episode I was waiting for. A few quick notes for others: 1) Meditation centers that have groups which meet were key in me keeping my practice going, as I could not just give up. 2) Meditation centers with 1 teacher/guru that may have classes you purchase are to be avoided. 3) Meditation centers with multiple teachers or just plain secular meditation groups that gather to sit together are best.

[@peterhel1077]

Why did you want to give up?

[@RedIria]

@@peterhel1077 because I had trouble sitting still for the duration of the meditation sessions -- being in a group meant that I could not just easily get up and leave

[@offensivearch]

How did you find a meditation group? I meditate solo and am curious about this. Also what benefits do you find from the group meditation and do you find it as useful once you've built up a habitual practice?

[@sue-lynyeoh8137]

Gosh! Now I don't know whether to watch this or first finish the other Huberman podcasts on my list! Proud to say I've completed 100% 4 full podcasts since discovering this channel 6 weeks ago or so. On fitness, endurance, hormones, alcohol. It would be interesting if there could be one on music, types of music and what that does to the brain. Also how studying music impacts the brain! Thank you for bringing science to the everyman/woman!

[@redlipmarketing]

Vote on this!

[@ThaCmaro]

Now that Ive heard this podcast what I really want is meditation sessions with Huberman. Like a set of 10 prerecorded sessions with specific meditation techniques with specifix goals.

[@d.dimitrov8972]

I usually find myself to be more focused on internal stimuli (feelings, thoughts, sensations) rather than external. My challenge was to pay attention when I try to shift focus when I get bored or distracted to not shift focus to the internal sensation, but to keep listening to the podcast. It is challenging because thoughts about the past and future occur, but I accept them and say to myself "Okay, but right now Andrew is talking about important stuff. Think about what he says instead and leave these thoughts for later." It is incredible because I immediately felt my brain stimulated and a part of my head felt heated a bit. Thank you for the podcast!

[@alanarcher]

1:48:25 Dr Huberman is scientifically describing what is commonly called "spiritual enlightenment": the state where you become somewhat unaffected by reality, whereas being in contact with it. This is what is usually refered to "being *in* the world without being *of* the world" . This man is a treasure for all mankind

[@zLcss]

40:05 this is exactly what happened to me over the last year ! i developed health anxiety, started to maditate because i wanted to help myself, but it made things so much worse ! After 2 months of meditation I was so introspective and hyperaware of every single thought, every single sensation in my body, it was really really exhausting and all i wanted to do is to get out of myself and percieve my outside world instead of constantly beeing "trapped" within myself! What Dr. Huberman says here is key, be careful what practice you choose !

[@paulgeorge9228]

This is so true, i think i manifested a body issue just cause spending so much time in my internal world

[@PaulsYouTube]

I spent a year and a half meditating on a regular basis. I meditated nearly constantly throughout the day, being in the moment, noticing by breath. I could see all the thoughts arise, label them and could even reach down and see their emotional source, linger in it and dismiss it. At one point, I realized that I was no longer myself. I was so detached from who I am/was. I couldn't emotionally respond. I had to stop because I noticed people's responses to me were not the same. Mindfulness and loving kindness runs counter to survival instincts and it's those instincts that are beneficial. My relationships improved when I got out of my head. I now only use meditation when I need to and rely on my defaults. I use it as a tool and in moderation when going through difficult moments in life. A friend, who spent 6 months as a monk, claims I reached enlightenment. But, I don't think that frame of mind is enlightening in anyway. You shouldn't lose the self.

[@paulgeorge9228]

@@PaulsKZbin i agree tbh

[@godsoffice5714]

Wtf I can do this without any meditation.

[@icare4u77]

The problem here is not your type of meditation but that you lacked guidance. I can see in what your wrote at least 3 or 4 pitfall that actually needed to be pointed to you. Meditation is the art of letting go into what is. Exhaustion is the result of resisting what is. It’s a error to send people in meditation from a purely scientific standpoint. Meditation works both side of the mind this podcast cover the least important of it. For long periods of meditation there is a need for a real teacher somebody has actually understood is own suffering so he can actually guide others. A good Psychotherapist also could work. You see you became aware of your internal chatter and that’s good however you didn’t know how to approche it and how to make peace with it since a fish can’t understand he is swimming in water.

[@kraxmalism]

watching this after 1h meditation makes it so interesting. as per my experience the effect of meditation on your current mood starts after 20th minute. meditating 30-40 min a at a time per day will give much more stability to your mood.

[@davidunebed]

Seems to be all subjective.

[@spacebar9733]

Yeah for me I realized the meditation starts at 15 minute mark.

[@Veronicastar77]

Thank you so much for having Bev as yoir guest! I almost cried when she was explaining the multiple synchronicities she's experienced throughout her life when she started living the awakened way. That is amazing and I am going to order that book!! Thank you Bev for being courageous enough to share your experiences and your knowingness that our spirit guides and ancestors are there, ready and willing to help in any way possible and it's up to us to adk and listen and notice the signs!! I can feel her kindness and her loving Ness radiating from her and it really inspired me!! I'm am grateful for this channel!! ❤🧚‍♀️🌟🌸💕🌈

[@schrodingerdiscovery]

Thank you Dr. Huberman. As someone who suffers from anxiety, I have been attempting to meditate for a number of years using the traditional, popular form of interoceptive meditation of closing my eyes and focusing on breathing and internal sensations, however it somehow always results in increased anxiety and puts me in a worse state. I have always felt more peaceful and clear when I am meditating with my eyes open and focusing on an external object. I could never pinpoint as to why that happened, but this podcast helped me understand why. Since I am always in my head, I should probably use the exteroceptive form of meditation more often to gain the true benefits of meditation.

[@letsdomath1750]

You can meditate on sounds in your environment (outside moving inward is traditional, but you can also go inside moving outward if you feel unnerved by strong inner sensations) as well as a rotation of awareness around the parts of the body (aka the body scan portion of a yoga nidra or NSDR) to quickly shift focus from sensation to sensation, and those can lower anxiety levels drastically in just a few rounds.

[@Tzaltochnie1]

Try tm

[@1978graydawg]

This is the same for me! I did find it confusing at first. I thought Andrew was encouraging for someone like us, to work internally to strengthen that muscle. I understand why that method would makes sense, but didn't fully agree with, as it would result in a more frustrating and stressful meditation experience.

[@rhondapelletier2141]

Many like to focus on a candle

[@adamj2683]

As a long-time meditator, if you are looking to ease anxiety it would probably be faster/more effective to do calming breathwork & muscle relaxation methods & exercise. There are great youtube videos for the breathing methods & muscle relaxation methods I mention: -- 4-7-8 breathing -- Coherent breathing -- Progressive muscle relaxation -- 20 min of aerobic exercise that gets your HR up, like stationary bike/biking, treadmill/running, swimming, trampoline etc.

[@edn8539]

Just finished watching. You’re making a huge net positive on planet Earth. Thank you for what you’re doing.

[@zeropointactivation]

Meditation is an important part of our practice and really makes a difference in how we can control our minds instead of our minds controlling us. Thank you for your guidance and your practice!

[@kadirtv7908]

you changed my entire feeling with one word. Stay present in every time!

[@richardmaccotta4341]

The thing about meditation is that once you are some good at it, it is not that you "need" more, is that you Want more, so good it is

[@joebrightbooks]

Thanks for this, Andrew. When I think of meditating, I think of going inward, which is my default state anyway. I never considered focusing outward with meditation. That's a revelation to me. That's something I will now practice.

[@geraldineshiels6294]

Me too haha. And a happy revelation!

[@lindyinclusive8163]

I have attention difficulties. I see 2 plus hours on a video and just can’t or won’t watch it. I’ll look on your site for shorter ones while I’m getting help for this problem. Thank you for the commitment and service as it’s an admirable quality.

[@Nemanjap995]

Damn man! I'm loving this a lot. The explanation of exteroceotion vs interoception is just briliant. Many of us, as you've mentioned have an idea of meditation as an "interoceptive" activity - sitting with eyes closed. But seeing it almost as a tool where we can teach ourselves both the interoception and exteroception, and in a way help us reach the balance where we can slide along the specter depending on the situation has never even occured to me. And thinking about it that way makes sooo much sense. Perhaps what many of need is not a meditation, but "reversed meditation". Thank you for everything you do! Because of you the world is much better place. ❤️

[@omkarnaik9217]

As a guy who is into both SCIENCE and SPIRITUALITY, I really love your podcasts. Thank you Huberman 🙏

[@ButterfliiGoddess_222]

The delivery of this content is very impressive. No reading off a teleprompter😮. I admire great speakers, conversationalist. Clear,concise, informative👏🏾 so awesome.

[@jefflycan9147]

I wish our president could do even 1 percent what Andrew does.

[@rossstevens6165]

If our leaders would practice meditation, I think the world would be a much better place.

[@shir60bhushan]

Mr Andrew H is a genius and has explained the things to the deepest .. I am from India but lives in USA , in India yogic practices always talk about meditation .. There are many forms of meditations After watching this I can totally relate the points about long-term effect of meditation mentioned by Andrew.

[@andream9977]

I love the idea of personalizing one’s meditation practice. Sometimes I hold an easy stretch for some time and focus on noticing sensations and my breathing, other times I like to do outdward meditations - noticing what’s around me. And other times I like to “de-focus” and do a guided mediation

[@felixmidas3245]

Wonderful and informative video! As a little caveat I'd like to point out that "letting your mind wander" is not ALWAYS the source of unhappiness, just if you do it at the wrong time or for too long, but letting your mind wander in your downtime can actually yield great ideas and bring happiness as this behaviour is at the heart of the creative process.

[@andredarin8966]

Barry Switzer, one of college football’s greatest coaches was told he had ADHD and was put on a popular medication. He eventually found he could not be as “creative” in managing games because insights often arose when his attention was jumping around. I imagine it’s the same with anyone whose work requires moment-to-moment creativity.

[@felixmidas3245]

@@andredarin8966 Being a writer and director I can only say you're exactly right!

[@TheVeganVicar]

@Avin Kavish: meditate: to think on. From the Latin “meditat-”, meaning “contemplated”, from the verb “meditari”, from a base meaning “measure”. In most religious/spiritual traditions, particularly those originating in Bharāta (India), meditation is a mental practice in which one either allows thoughts to appear in the mind (and simply observe those thoughts without discrimination) or else one tries to focus all thought upon a single object. That object can be almost anything, yet most commonly is a religious figure (such as God, a demigod, or a spiritual master), a point in one’s visual field (such as a candle flame), a brief prayer (normally referred to as a “mantra”), or else observing or focusing on one’s own breath (a fundamental part of “vipassanā”, in the Buddhistic tradition [“vipaśyanā”, in Sanskrit]). The main benefit of meditational practices is to free the mind of superfluous thoughts. Some individuals in the so-called “ultra-spiritual” community mistakenly believe that the cause of suffering is any thought whatsoever, and therefore, embark on a fruitless endeavour to eradicate all thoughts from the mind (or at least from the intellect - see Chapter 05). How I wish that every single one of those persons end-up in a coma for the remainder of their lives, since that is the only way that they can possibly achieve their impossible goal. Humorously, even coma patients can experience dream thoughts, so even then, their aim may be thwarted! Fortunately, as demonstrated in Chapter 15 of this “Final Instruction Sheet for Humanity”, the source of suffering is NOT due to thoughts as such, but due to a misunderstanding of how life operates. The cure for such nescience is unerring knowledge. In fact, I would posit that excessive meditational practices, such as that observed by the stereotypical Hindu/Buddhist monk who flees to a mountain cave in order to meditate for about fifteen hours per day, is actually detrimental to one’s spiritual development, because it weakens the intellect. Just as the physical body requires regular exercise, the intellectual dimension of the human person also needs to be exercised via the study of philosophy and yoga, which is especially important for those who profess to be spiritual teachers. Therefore, a healthy balance between contemplative practice, intellectual endeavour, and physical exercise is most beneficial. Perhaps the most apposite form of meditation for the overwhelming majority of humans is a kind of ACTIVE meditation, in which one is perpetually contemplating how to best benefit society. Because it is practically impossible for one to fully control one’s thoughts, one should use the hyperactive nature of the intellect to its advantage, by constantly devising methods how to further dharma. This is the principal meditation practice of the current World Teacher Himself, The Saviour of Humanity, Jagadguru Svāmī Vegānanda. Some persons believe that one can learn the “secrets of life” (that is, to fully understand life/existence, and how to live one’s life in accordance with the universal, Divine Will) by sitting in the lotus position and focusing one’s attention on the base (or tip) of one’s nose for several hours per day! Undoubtedly, some have received wise insights during their meditation practice, but to assume that one can replace the accumulated wisdom of the sages over the past twenty thousand years or so, with an introspective path of illumination, is, sad to say, one of the many delusions of pseudo-spirituality. None of the great sages in history were so naturally enlightened as to dispense with a living guru. Even a single day spent at the feet of an actual spiritual master can be more valuable to gaining knowledge and insight into the meaning of life, than an entire lifetime of meditating on one’s navel (figuratively speaking).

[@TheVeganVicar]

@Avin Kavish, Good Girl! 👌 Incidentally, Slave, are you VEGAN? 🌱

[@bhagyeshgaikwad6964]

Thank you so much. Many times we forget the privilege each of have of getting all this info for free on platforms like KZbin. Much more grateful for people like you that take immense effort just to make people aware of what’s already out there. ❤

[@dontwaitforopportunitycreateit]

The most precious free education which is science-based facts and information. Thank you so much, Dr. Huberman

[@Jacy4]

HubermanLab is the course I've been needing to take my entire life. Just amazing.

[@denisabdullah1908]

I'm mostly interoceptive person and I focus on my bodily sensation. I struggle with anxiety and the physical sensations are really what is bothering me most of the time. I've also meditated for years (on and off) and for the last year I've been doing it every single day. I was meditating with open eyes for a while, after which I began meditating with eyes closed, because I find that I can focus better. One of the things I've noticed with meditation is that even though I'm doing a meditation that focuses on my breath and sensations, I kinda have more tolerance for uncomfortable feelings. Sometimes it gets really hard to stay still when you feel overwhelmed and one part of you is trying to get rid of the sensation but I still feel that I can tolerate them more and let them do their thing. So far I've been meditating every morning for 25 minutes. I'm going to try externally focused meditation as well, maybe in the evening before bed to see how it goes. Another thing is that whenever I'm meditating there comes a point where you go really deep and then you start hearing a buzzing of some sort. I know that in the spiritual world people call the sound Nada and is considered as some kind of a "primordial sound" but I wonder what the science behind it is.

[@judineslaughter4126]

Thank you. I used to be so introspective that I would continuously pass my exit on the beltway. After my divorce and my last child left the house, I became more extrospective; I had to look "look outside" of myself. Recently I've been focusing on my trauma and trying not to disassociate, and I passed my beltway exit again for the first time in a long time. I wondered aloud why this would happen all of a sudden. After watching your video, now I understand, and can learn to be more aware of when to be introspective or extrospective.

[@judineslaughter4126]

@@da134 Yes

[@judineslaughter4126]

@@da134 The United States.

[@user-fm4jj5of1z]

Meditation has changed my life. The inner Engineering designed by Sadhguru, a Yogic, Mystic is amazing. The techniques are researched at Harvard. Please put some light on that in your near future videos.

[@TheMentalLevel]

Amazing! A small key tip for anyone who's already meditating but feels something lacking and wants to take it to another level, consider lengthening your practice to the 45-60 minute range. This sounds like a lot from a Western perspective and can seem counterintuitive, but it's much like a physical workout -- the first 10-30 minutes are often more of a warm-up as the prefrontal cortex gradually quiets, and then the real deep work begins as you stabilize that deeper meditative state of consistent presence, focus and calm. People often suggest starting small and building their practice up, which CAN work, and consistency is crucial, but for some people the answer is going to be do LONGER sessions, which will deepen the benefits and actually motivate you to continue meditating regularly, since you'll tend to be more efficient in your day (gaining back the time invested in the practice because of the heightened focus and ability to switch gears easily), you'll feel more relaxed and good vibes in a stable and consistent way (even under stressful conditions), and your sleep will tend to improve significantly, too, creating a virtuous cycle. If anyone has any questions, feel free to ask! It's my goal to help do my part to make meditations clear, simple and effective for people, even people who normally struggle with meditation, so thank you Dr. Huberman and thanks to your team for your work in bringing this information to so many people! :)

[@EternalFiresky]

👌🏻👌🏻👌🏻

[@ravagedemolisher4073]

Which is most profound expirience u had and how to change negative subconscious

[@vineets]

I get easily distracted even in 10 minutes meditation. How do i keep myself meditating for 60 minutes?

[@TheMentalLevel]

@@ravagedemolisher4073 Hi Ravage, meditating for several hours in a row was pretty profound, haha (not an every day thing though). As for how to change negative subconscious, EFT tapping is very good for that, as is the use of affirmations and visualization when already in a meditative state. In other words, if you meditate, at the end you'll be in a state that allows you to more easily access your subconscious, so visualize or verbally affirm the things you want to and they'll tend to be more easily internalized. :)

[@TheMentalLevel]

@@vineets Hey Vineet, as mentioned that makes sense because the prefrontal cortex is often most active in the first 10 minutes of meditation. Make sure your environment has limited distractions, make sure you're sitting upright, and rest your eyes gently open on a spot in front of you in a direction that's not visually distracting. Set the intention to sit still throughout consistently (stretching or yoga beforehand helps with this) and then set a timer for 20 or 40 or 60 minutes (whatever you think is challenging but doable and also longer than your current practice) and then commit to sticking with the practice until the timer goes off. There's a longer guided beginner practice on ma page in case it helps. Best of luck :)

[@naturallyopie]

Makes me so so happy to see the words science and mediation in the same sentence. Meditation is truly such a powerful tool that I’m stoked to see science embracing!

[@truseeker1]

When i graduated with a neuroscience and religion degree everyone thought I was a wachodoodle but look now... the truth always reveals itself through time...

[@cyndiemcmartin6010]

We’ve come so far in the forty years since I discovered the mind-body connection. I was able to heal from tumors on my ovaries with visualization because I was so anemic that I had less than 20% of surviving surgery

[@user-kp3iv5sb7n]

I learn my listening skill of English watching your podcasts. The best content from point of view of usefulness and learning in the same time

[@aliciaberberich44]

OMG! I feel like a MARATHON WINNER because I watched the WHOLE EPISODE!!! So deep! Amazing! I look forward to trying STB! Dr. Huberman, thank you so much for making science approachable to mere mortals who want to do the right things in life but get in a muddle with all the details of the research. You are amazing!

[@kb4638]

When I was in my 20s I got big into meditating. I would bring my awareness to my third eye when I meditated closing my eyes. I also would bring my awareness to my daily activities. For example as I would walk I would be fully aware of my feet moving and the feel of touching the ground. At some point I was able to bring on a for a lack of better words tingly feeling when I would close my eyes and breath in ward from my nose. While doing that I would rotate my eyes up and breath in very intentionally. By doing this I would get a tingly feeling and I felt happy doing whatever I was doing. I also felt way more confident in my self and my shyness pretty much disappeared.

[@Elevatealchemi]

The fact that I could stay the entire two hours is amazing. You made this super easy to get through! Thank you so much for the clarity and compassion. I know I’m not the only one benefiting & grateful. 💛

[@victoryshieldtacticalllc3534]

I have PTSD from combat in Iraq. With that, I have agoraphobia and panic, along with constant anxiety. I have gone to a lot of therapy, but they always talk about breathing when the panic hits already. I'm trying to look for a mindfulness routine that will bring me back from my thoughts that cause panic. Basically the thought that whatever is worst case scenario in any given situation is about to happen. Anyway, thanks for this! Hoping to get back to a place where I can enjoy the moment like I used to.

[@sunilverma1975]

I am 15 yrs and I am doing meditation daily One advice "Emaluate", Every patient can't be cured by a same medicine some might have Sideedffcect also, The thing that suits to you is the best, 1) Start with basic 2) Find your own way of doing 3) Add a little touch of yours Done ✅ , This is the correct way ❤

[@luiscantero]

I started meditating about 6 weeks ago from zero. I did some research and settled for the Waking Up app, which has been a life saver for me. It is amazing to watch/hear you endorse and recommend it. Apparently all roads indeed lead to Rome. Thanks Professor!

[@_joannahans]

This podcast is blowing my mind. The thought of switching my practice to be more external rather than internal makes SO MUCH SENSE. So excited to try this.

[@feedingit]

I finally had a focused few hours to listen and i wish i had capacity to take notes. The biggest take away is awareness inside vs. outside of my skin for meditation. That combined with do i want to be relaxed or more alert after my meditation AND this can be achieved in short or long form is blowing my damn mind huberman lab! So much wow.

[@AdityaSingh-wj2rx]

It just amazes me that what modern neuroscience recommends has already been there in Hinduism for literally millenniums like Yoga Nidra, Tratak, Pranayam, etc.

[@ShreyansPathak9731]

If just 10-15 mins of meditation can heal so much, imagine what half an hour to hour long meditation can do! Thanks for the podcast, sir!

[@l.3458]

the 80/20 rule applies to meditation, the difference between 0 and 10 minutes is way larger than 10 and 60 minutes.

[@JW-wc6ol]

There's a quote in performance based physical training: "at some point more isn't better, it's just more" Don't go overboard with everything mate

[@Talkietoaster14]

Thanks for this episode. I have been practising meditation for a number of years and its has had a hugely positive impact on my life. I'm so grateful you are bringing this information to others who might benefit. One thing that I would like to mention that I feel is important to point out is that your coverage looked mostly at 'what' we are focusing on, particularly introceptive and exteroceptive awareness. While this is an important piece of the puzzle I think its important to also understand the importance of 'how' we are paying attention. Beyond the object we focus on in meditation, meditation can br particularly useful as a tool for developing our tolerance to our inner experience. We can learn how to develop greater acceptance towards thoughts and emotions that arise and reduce the need to control our thoughts and feelings so much. This helps to build our capacity to work with our experience regardless of what it might be in each moment, helping to develop our ability to regulate our emotions, observe the nature of thoughts and beliefs, and respond effectively to our lives rather than acting out of past conditioning or habit. We can also begin to make links between certain thoughts, feelings, sensations and behaviours and whether they are causing difficulty or supporting our wellbeing All this is to say that I fear that some people might takeaway from this that if they are sensitive to their internal experience they should avoid focusing on it and prioritise external awareness. I fear this could be a form of avoidance that will prevent people from exploring their internal landscape in a way that will cultivate insight and understanding towards their experience, and the subsequent attitudes of greater self-compassion, non-judgement, emotional tolerance, equanimity, non reactivity and greater self agency in the form of our capacity to understand what we are experiencing and respond intentionally rather than react. The more we can observe and understand our experience the more capacity we have to respond and work with ourselves in skillful ways. Seeing our habitual patterns of thinking and behaving Meditation has been beneficial for me as a way to develop and build focus, but has been especially helfpul as a tool for developing greater insight and understanding about how my mind and body works. The benefits of meditation are as much about understanding ourselves better as they are about building a connection to the present moment and strengthening focus So thanks for the episode, and I hope this comment is helpful to people :)

[@jonthomas9708]

I found this lecture impressively rigourous and analytical, and enlightening in terms of selecting particular practices in accordance with ones intention and innate biases. An awesome resource which I will refer back to. I have never drawn that precise distinction between inward and outward focus, having always regarded a point of focus as a means to slow the train of thought and gain awareness of the ramblings of the mind. For me it has been about not wandering off or getting on that train. My feeling is that this is enough, however Dr Hubermans scientifically exacting exposition opens up a whole range of options for making ones practice more effective and specific

[@cripnuggets]

This - I think that exterior focused practice could be a form of avoidance. Interception allows one to see when they are lost in thought then redirect.

[@beowulfourcaucasianshepher8528]

Meditation is far more than focusing on and awareness of the inner workings of ones body. Meditation helps the mind and body to work in unison and allows the mind and body to be at peace with each other. It can also be deeply relaxing abd at the same time an experience that awakens one to harmonious working of each cell in the body . It wraps you in a complete sense of well being.

[@kimwarburton8490]

I'd like to clarify; you can be a very much an in ur own head person, but still need to do internal focused meditation if you are divorced from your bodily sensations, suppress the messages ur body sends u of discomfort and ignore them. Meditation makes the mind-body link stronger in such cases and thus helps re-regulate an upset ANS. Dysautonomia (extremely upset ANS) is predominantly why MECFS (chronic fatigue) has such a wide-range of seemingly unconnected symptoms. I REALLY REALLY struggle with meditation cos of this and i often quit the practice for months or years, despite having the knowledge of it's benefits. Hence im here to re-inspire me to take up the practice again. I had absolutely no idea i was 'divorced' from my body because im always in my own head and only discovered this because of the healing chronic ill-health and trauma worlds EDIT Ive watched it all now. this was REALLY informative! i took notes! and will certainly see if the space-time bridging works for me :D

[@PabloSteuer]

Love meditation, I'm a beginner and I'm so damn grateful to be alive, to have a bed in a heated room, enough food and a good job. I've got so much luck and I hope to help the people, to get a fair live as well

[@dennisx]

This episode blew my mind, quite literally! I have been meditating for years already but everything mentioned here makes so much sense and makes me wanna revisit my practice instantly. “Personalized” meditation is something I intuitively felt for a long time but this episode really hit the nail on it’s head supported by science and research. So grateful of the knowledge and thank you so much🎃🎃

[@hebejeebee]

Yea, I've struggled so often with the psychic vampires who try to force a specific way of thinking or being in meditation practices, this feels genuinely liberating! Now I just need to listen again and review my notes! ☺️

[@gijoey5912]

Yeah, I'm definitely going to try more "exteroceptive" meditation going forward, since my default mode is very intero. I have benefitted from doing interoceptive meditation as well though.

[@Ihavegivenup825]

How could it blow your mind ''literally''? The mind is already a metaphorical type space, any suggestion of it ''blowing up'' would be completely figurative as we're trying to understand abstract concepts through spatio-temporal language.

[@ericdraven3654]

So true.

[@ericdraven3654]

@@gijoey5912 I can relate to that. Since I started meditation I started feeling my body and my thoughs more acutely to the point It was distressing. He told about this in his conversation with Jordan Peterson. Now I get why, as soon as I sit and close my eyes, I can feel my heart rate so intensely. I was even worried I could hace some heart problem and I decided to go to the doctor. Fortunately everything is allright.

[@sohailakoda1680]

It is nice to see that finally the medical industry understand the science behind meditation. What has been done in the past from the ancient history it's working very well. You can see now all over KZbin every doctor talk about meditation and how to control your illness with your mind. Hopefully we will use less chemical medication. Like the time of Golden Buddha.

[@tonyz7216]

One of the best podcasts from Andrew Huberman.

[@niveditamaster1362]

Space time bridging reminds me of a practice called 'Arghya'. In the morning, a few minutes of centering through breathwork and chanting is done and water is "offered" to the Sun. We look at the water in our hands and then pour it looking at the rising sun or horizon. It is supposed to fill us with awe and a sense of humility and gratitude. Vedic practices are very scientific and effective 😊

[@karifoto]

Sounds nice

[@timattracts]

A podcast with Master Sri Akarshana would be incredible. Thank you so much Prof. Hubberman, your work is beautiful!!

[@evebettina]

This changes the whole way to meditate and has a deeper level of understanding myself, thank you so much

[@People-Like-You]

Having practised Vipassana for years, and very aware of the benefits it brings, but never quite sure why - I found this episode excessively (forgive the pun) enlightening- the actual reasons why these practices are so essential to living a balanced, loving, kind life. Thank you to the whole team who put this together. This is why the internet was invented.

[@RemniCreatives]

52:04 What he says here is so important. And what clicked with me early on is that meditation isn't just what you do sitting in the chair. It's how meditation helps you to become more aware as a person, and that practice begins to flow into your everyday life. Where every moment is an opportunity to be more present. Wonderful video as always.

[@Happycow567]

Andrew, I firmly believe you will go down in history as one of the greatest teachers of all time if you're not already acknowledged as being so. I really appreciate your help in teaching me about my mind and body connection. I look forward to what is top come from you in there future. Best wishes, James

[@ACatCalledEllaRose]

Hi there Andrew! I do not watch you on here but I’ve been listening to you on Spotify. As strange as it may sound your voice is very relaxing and I often fall asleep to one show and wake to another. I appreciate you for many reasons but the main one is that you are understandable. You explain things in a way that anyone can grasp and the only things I’ve had to research is supplements you suggested or spoke about. Some have been game changers for me that I would have never know about! So I hope you continue doing this especially the Spotify podcast, and the KZbin shorts, it’s great to see a face with the voice! Thank you for doing all the things you are doing and I always look forward to your next episode!!

[@PrettyWhiteLady]

Dude you are brilliant. I was a bratty punk from the 80s as well. Thank you for so often legitimizing my experience and reassuring me I'm still relevant. With love and support from Toronto Canada❤ the most multicultural city in the world 🌎 we do it right!

[@chefknivesenthusiast]

Amazing Podcast! As usual. Andrew Huberman makes the word a smarter, healthier and better informed place wit these Podcasts. A huge example of being of good service to fellow human beings. Can't wait for the full episode on Transcendental Meditation. 🙏🏾🙇🏽‍♂️

[@davidgonzalez4491]

Did he announce a podcast on TM?? I'd love to see that one as well.

[@chefknivesenthusiast]

@@davidgonzalez4491 I commented on his Instagram that I was a little bit disappointed that he didn't mention TM in this podcast. He then commented that he's going to do a full episode on TM because it deserves more attention.

[@priscillabc3338]

By far the most impactful episode to date, for me personally. My light bulb moment was the explanation that strengthening our ability to refocus is the goal. Thank you so much for your work.

[@Rake1985]

Likewise! Gave me the understanding and inspiration to meditate again.

[@annhamer2734]

I'm so grateful for people like you! That take their time to enlight people with knowlege that can make a difference in their lives. Bless you!

[@godisgood789]

I can attest that meditation and added to it Praying is priceless. I could get into the bible with that emphasis however it's your choice! I pray every day and its a very good thing to do

[@jameseclipts9686]

Dr Tracy Marks is a psychiatrist from GA. She does KZbin videos on mental health. Very smart lady. You definitely should try getting her on the podcast. That would be such a great episode. She interacts with her fans thru comments and everything. I've learned as much about the mind from her as I've learned about the brain from your videos. Neuroscience and phycology are two subjects I'm seriously interested in. I spend hrs every day reading a watching videos based on them. I wish I wasn't such a F up in school when I was younger or I would definitely be in school getting a degree for both of those courses 😭😭