Neuroscientist: Do this 13-minute meditation to maximize FOCUS and Concentration | Andrew Huberman
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- Опубліковано 30 вер 2024
- Neuroscientist: Do this 13-minute meditation to maximize FOCUS and Concentration | Dr.Andrew Huberman | Dr.Wendy Suzuki
Dr. Andrew Huberman explains a purely behavioral tool that has proven to aid in increasing focus and concentration significantly by teaching refocus.
This especially helps in mastering Focus and increasing Concentration by placing attention on the third eye center.
When practiced for 8 weeks this meditative practice has shown to have life changing effects
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This is really working. I have been doing it for nearly one month. It is showing great effect on my decision making skills and I am able to study longer. Do it twice a day for better results. Thank you sir for this wonderful teaching. Looking forward to learn and implement more from you.
Bro he's saying to focus on both breathing n dat inch behind forehead. Are u able to do dat?
Can't u just focus on d breathing coz focussing on both is not possible...atleast for ne
@@ashwinpawar5325 have you tried trying to breathe "into" the spot that way you have a reason to focus on both
why don't you listen to our Hindu Gurus who have been telling you to practise Yogic Meditation since time immemorial, instead of listening to these white people????!!!!
Do your best to attend only to the third eye region.
Try to breathe without thinking a lot about it. With some trying you should be able to do it without much trouble. Initially attention may alternate between breath and the third eye.
There is undoubtedly a wealth of knowledge by hindu scriptures. But most gurus of today can be shady and almost all of them claim to have a particular proprietery technique which they claim is superior.
People like research backed techniques. And hence may choose to practice this technique. This doesnt really have anything to do with Dr. Huberman being white.
Also this particualr technique in question just like most other techniques being studied and proving to be good are from Indian yogic literature.
Method:
- Put 13 minutes on the timer.
- Either lie down or sit down.
- Shut your eyes.
- Pay attention to your breathing.
- Focusing your attention to a spot that is roughly an inch inside your forehead.
- If you're distracted, refocus.
Is we have to focus and even do deep breathing parallel? He mean?
Bravo. Vous avez bien résumé.
@@charansai2660 yes. Focus on the spot inside your forehead as well as focus on your breathing at the same time.
Thank you 🙏🏻
Breath is a great bonus focus, as the feeling of air through the airways is taking place in the present moment. (If just focusing on the spot is sometimes more challenging to stay in present).
In my opinion, there is a difference in concentrating, focusing, and meditation. In Hinduism we call these methods as tap, jap, dhyana, sadhna, samadhi and shunya. There is so much to learn by realizing your grounding in religion (so no hesitation in saying, I am a proud Hindu). I hope that there should be no taboo in being spiritual. Just my humble thoughts, stiĺl learning!
Hindu is a geographical and cultural identity, the word Hindu was coined by foreigners entering the indus valley, Sindu is the correct name for the natives of Bharat and that which is eternal ie Sanatan Dharma, it's not limited to some land or culture.
@zpaztrik1418 Yes, Hindu or better, Santan Dharma
You can be spiritual without religion :)
@yrgarcon sure, possible. One can write his or her own religion, kind of reinventing the wheel, and may take 100s of years.
@@RahulMahajanGoogleright I am also a proud hindu .
Actually our Indian ancestors were practicing only this meditation since time immemorial....
English word meditation doesn't say anything about deep spiritual knowledge of Hinduism
I've already been doing this but I came from a different sector, let's say that seems very frowned upon by many of your fans. But this is Awakening your third eye lol. You might not like the term and some of the woo woo stuff that comes with it, but it's like two people doing the same thing. Just speaking a different language. For me, I wasn't crazy about the woo woo, but I knew what they were doing and what was happening to me had some real benefits. So that's why I came here, to look for the actual science because I know behind every woo woo story. There's some truth. And in many ways, more truth than science could ever tell us at this point in time.
Proud of our sanatan dharma which has yog and here sir is telling to focus on the agya chakra
i agree
You can shove ur sanatan dharma in ur ass man. This video is abt meditation. No need to get religion everywhere
Though you are correct, that this video is not about relegion. A lot of the meditative techniques being studied at Stanford and other research institutes were described in texts belonging to Sanatan Dharma (most notably the Hath Yoga Pradipika and Bhagvad Gita). The techniques that were found to be effective in research studies are slight variations of what is taught by Sri Krishna in Chapter 6 of Bhagvad Gita
Thankyou for the reply, your reply really surprised me 😊 , you really have a good knowledge and understanding.. Feeling so happy and proud that people outside india study texts deeply, thanks for the bhagvadgita reference I learnt it today from you 🙏💙
Dharma actually means 'duty'. As time passed it got corrupted into the word 'religion'.
perhaps even more important before starting this practice, is to consider what is truly beneficial to place focus upon once it has been developed. strong focus in itself can be used for anything, including a lot of destructive things. meditation without ethics and a compassionate value system already in place can cause a lot of problems for self and others. this has been a drawback to the "secular" meditation movement.
Vipassana, …an alternative ( Anapanasati)
The maha mantra is the highest form of meditation. And highest form of yoga. Meditation means work. Chanting wiv beads. Not sleeping.
60min a day is too long? :P Lol. what about people who do it between 4-11 hours. :D
I love the down-to-earth approach and explanation of these videos. No LaLaLand talking but straightforward guidelines on what to do, what to expect, what the end result will be.
Was thinking that the whole time too. The whispery, slow talking stuff just seems so fake and takes me out if it immediately.
great - the third eye is finally getting its "scientific" due. ha ha.
I would like to know which book, exactly , is being referred to “Altered States”. I looked on Amazon and there are a few. ?
It’s titled ‘Altered Traits’ 😉
I went in my head and is a whole new world over there, and the good thing is you can make changes in there, is amazing
I'm confused. Do I focus on my breathing or my third eye/forehead area?
both - you will feel your breathe moving there anyways with very little practice.
thank you@@nareshgb1
To make it easier to focus, you can hover your finger in front of your third eye which is typically the point of focus.
Holding your finger just close enough that you maybe feel your brow/forehead hair but you're not touching your skin to build the focus on the point.
After doing this for a few minutes you let go and keep your focus on the point.
Hope this helps, it helps me focus more on the meditation and the location where to keep my attention.
Interesting idea, will try it today
It helps. Thank you
thx man this totally helps 👌
Thank you.
This kind of meditation is most practical, reasonable and doable.
I like having permission to be veer off as human do, as well as taking control of what I want to focus on. Very satisfying!
By calling sanskrit words (dhyan sadhna ) as meditation, people have killed the (soul & energy) of it.Sanskrit words are nottranslable.Use it as it.😊
Nice suggestion! What you are talking about is DHARANA in the YOGIC system. DHARANA can also be translated as one-pointed focus. We can improve Focus and concentration to a certain degree with only meditation practice, beyond that yogic lifestyle plays a big role and there are other aspects that needs to be involved to level up from DHARANA to DHYANA.
Glad somebody pointed this out. 👍🏼
This is only providing scientific evidence based information.
Your statement is informative but irrelevant.
It is relevant for me. Thanks.
@@pinecone1321it is relevant. Read again.
It is called Vipasana! Indian style of meditation.
Open focus meditation, as explained by Dr. Joe Dispenza, is superior to other forms of meditation. Dr. Dispenza's extensive testimonies highlight its effectiveness. I recommend purchasing any of his books to understand the benefits fully.
try 60 mins meditation daily (or 40-45 mins twice daily) for a week and come back here to like this comment. meditation time is not wasted. but stay away from excess sprituality, only the technique yield the results you want
What do you mean by excess spirituality?
@@notimeforspace2477 he means the nonsense sold on internet in the name of enlightenment thorough meditation.
Αρχιδιες
TL;DR - do mindfulness meditation for 13 mins per day for improved focus AND concentration.
I don't understand the need to focus on a point inside your forehead. Why not just focus on your breath? Genuine question.
This is a Hindu Yogic practice. It is called Yog Nindra.
Hindu is a geographical and cultural identity, the word Hindu was coined by foreigners entering the indus valley, Sindu is the correct name for the natives of Bharat and that which is eternal ie Sanatan Dharma, it's not limited to some land or culture.
@@zpaztrik1418 I know that it's name is Sanatan but I have written Hindu just bcos many people don't know .
This is not Yog Nindra. lol
@@PatPandey-vm3zzIt is!
I made 10 session of 5 minutes But its better made sessions of 13 minutes? 😢
It’s great but I will really appreciate if content creators will use original name of the practice which is Vipasna. At least peopel can find full knowledge on the practice and other resources. There is so much literature available to help by experienced people. Vipasna is the name of this practice and it’s just a tiny part of practice. One can also process emotions and heal completely through Vipasna
What is the best time of the day to meditate?
Not sure but I've heard that meditating before going to sleep can actually make you aware of your dreams, making it easier to lucid dream. At morning this meditation could also be good.
Which book, by which author, does he mean when he says "Altered States of Consciousness"? He says it is a beautiful book, which sparked my interest. But, when I went to Amazon, there were several with similar titles.
This is Vipasana meditation. You may try to pinch your forehead before starting the practice to help focus on it. 🕉️
It’s really not.
Im 39 years old and ive smoking weed for 20 years and i quit weed for 10 days now and i can't sleep AT ALL, few days in i was able to sleep for 3-5 days a night but now NOTHING. I've practicing meditation since 12 grade (not continuously) and its SAVING MY LIFE right now because i am able to do this for 4-5 hours at night and for the rest i let my mind do/think whatever it want. I don't know what to do with myself at this point, i am suffering like a dog... i m tired but at least my eyes are rested and i can think kinda of clearly
Any advise will be GREATLY APPRECIATED
therapist
Have you tried melatonin ?
I never see the work and books of James Austin mentioned? Look out for « Zen and the Brain, « a bit like a textbook, or some of his lighter works, great reading. I’m sure Dr Huberman is aware of Austin.
Should focus be on 2 things parallely I.e on breath and between eyebrows ?
The depth is actually the length of your thumb tip to your first thumb knuckle,
My psychologist said to create pleasant situation can i imagine pleasant situation in inch behind forehead during deep breathing to increase focus
This will be my meditation technique for the next year. Thank you
start today
Can we play meditation music while we do this?
Want to focus on two simcard one is not wo8another whatna game
Holy cow. I felt this one powerfully. 13 minutes. I will be hitting the repeat button. Thanks.
Some there i did it for 5 , I felt fresh and focused
Just out of curiosity ask,Does it really works in specific time duration, I mean how much percentage it would out of 100% if we take hypothetical?
@@rahulbhatia9852 you gotta try it to feel it, do it with open mind , untethered to past experience, and will come through practice
@@rahulbhatia9852if u r on drugs, alcohol, junk food.. it wouldn't
I had done guided meditation in haridwar 1.5 years ago ..
Was superb and effective ... Bad luck I had to cameback without practice
To add another benefit - Put a heavy book above the naval area to create better breathing habits. ua-cam.com/video/lsxriCnuajs/v-deo.htmlsi=-N4kp9ZEaYD3LFNY
Never put your attention on the forehead!
Only on the breath in and out of the nose!
do you have to close your eyes?
The actual link of this full podcast?
I tried to this a lot of times before sleep, and I keep seeing this violet light.
Can someone explain what he means by 0:50 "Bring your awareness [...] to a point just an inch inside your forehead"?
he means thinking about it and feeling it, bringing all of your senses to it, feeling it basically, just try and think about it and be aware that it exist
the book he mentions,,does anyone know the author as there are a few books of the same name
Anna panna. As taught in Vipassana.
Yeh first technique shiva delivered in vigyan bhairav tantra
*Anapana
popular notion in Vipassana is to focus on the "tip of the nose"/ Paramahansa Yoganada always said focus at the other tip of the nose - the one at the center of the forehead. Third eye is probably considered mumbo jumbo by buddhists, who seem to assign to themselves the arbiters of the "one true meditation".
I wonder if the book was "Altered States by Paddy Chayefsky" or "Altered Traits by Davidson & Goleman"? or ...
Excellent question! I would go with the latter since it addresses meditation directly and is grounded in current research. Most likely research that Huberman is already familiar with.
I went to Amazon to order the book and now am in the same dilema.
..why you speak so quickly.....
This makes very good sense being a long time meditator! I need to add this to my meditation skills! Excellent!
Our brain is just collecting information and processing them.
input is junk,output is also junk.😂😂😂😂
😂😂see if you can work on the energy that is using your physical brain ,
The frontal lobe is the seat of the CROWN CHAKRA ..the ALL KNOWING MIND OF GOD, visualize it as a white ball of fire. Then move to the upper middle of the brain whr the pineal g is. The ALL SEEING EYE OF GOD. INTEND to connect those 2 with a white laser beam ...when connected ,you will have the ARC OF THE COVENANT. You'll literally become the million dollar man😅😅😅😅😅
Why 13 min specific?
KEEP YOUR EYES HALF CLOSED
THEN GAZE AT THE TIP OF YOUR NOSE...
GOOD ......NOW,KEEP DOING IT TILL U GET A HEADACHE
THIS IS MEDITATION TECHNIQUE FROM BHAGAWAD GITA...😂😂😂😂
Meditation technique from the Bhagvad Gita does invloves gazing at the tip of the nose.
The technique described here focuses on the third eye region.
We are big fans of that particular piece of text and believe Yogic pracices are very Scientific. It is not a surpirse that research institutes are validating said techniues
This is setting a new standard. I read a book with a similar theme, and it set a new standard for me. "Unlocking the Brain's Full Potential" by Alexander Sterling
Try. Try. Again. Repeat. Progress.
I don't like this words. I don't know what is meditation and i doubt if somebody can explain what is behinde
Meditation is the state where the ego is not abiding in any passing thought and remains fixed on the Self.
With practice the duration of being in this state of "Dhyana" can be increased.
Why 13 minutes? I don't like the number, lol.
I will do 16 as it's power of 2.
Ur weird
Nope you are😉@@Aragorn-wp2xm
You explained it very well
Dr Huberman thank you for this technique. I’m a big fan of your work and research. Your podcast on Leverage Dopamine is an eye opener. Thank you for your efforts to bring awareness and educate.
I w@s all into “monking out” as my friends and family call it, which got me nicknamed “Munk” (yes i am sadly and horribly Dyslexic BUT its misspelled on purpose)… to not offend or portray I’m actually a Monk.. or guru, sage, mystic, medicine man, prophet, etc.
I Munk out for very different reasons than most and have more trouble with than most. Not only ami Dyslexic, at 12 is was discovered I have Narcolepsy/Cataplexy and Dissociative Amnesia… Something I wouldn’t wish on the most hated peon on earth. And if you picture Mr. Bean on the Narc part… nope. I instead use to terrify people because it’s basically like I pass out. So, they thought I was having some medical emergency and then no one at that time suspected Narcolepsy so they said, “Nothing wrong.”
Okay that made me a FAKE TO EVERYONE! Except it kept happening and got worse. Then I go from fake to people terrifying me thinking I had a brain tumor. But a teacher noticed something that others finally started noticing. I lived most the time with my ears covered, especially at stupid pep rallies or assemblies where things were loud. It was/still is like ICE PICKS being jabbed into my melon and the. I would “check out”.
So medical and neurological exams happened and Sensory Processing Disorder was instantly added to the growing list because I had PAINFUL HEARING (Hyperacusis) which wasn’t causing Narcolepsy just becoming that straw where I couldn’t fight to stay awake anymore. I can get more worn down with sound blasts than working out really hard.
So I was shown how to meditate and box breathe to try and not fall asleep every time. Without meds it’s simply impossible
And even with Adderall or Modafinil I can still do to sleep any time I want (at least I have the option and it lets me have 6-8 hours of mostly normal life today.
The newest med WAKIX is the perfect example of why our nation is falling apart and people are losing faith in ihe lies it’s built on.
That med for 60 pills (one month) retails W/o insurance at around 7,000.00 a month AND MOST INSURANCE SAY NO.
So I went back to Munkin out with a whole different approach…
Now I do emptiness or nothingness meditation (basically what Andrew discusses here) to NOTICE HOW LONG IT TAKES TO CHECK OUT… I cant do this alone BECAUSE I DONT KNOW WHEN I DO!
People think Narcoleptic folks are simply sleeping that’s total bs for me.
I’m instantly off somewhere involved in life in some other parallel or realm and TIME THERE & time here have ZERO in common. Ten-thirty minutes here can be hours days “on the other side.”
So I come back often sleep paralyzed and confused If I wake up still “on the other side.”
Remember TO ME IM NEVER ALSEEP DURING THIS (usually) sometimes yes, I check out, nothing happens. I wake up and fight sleep demons the resort the day which is what I have been doing ALL DAY YESTERDAY AND ALL NIGHT…
Which is why people with Narcolepsy often LIVE TOTALLY EXHAUSTED… TO US WE HARDLY EVER SLEEP, yet to the normal folks all we do is sleep.
So if you know anyone with Narcolepsy cut them some slack please.
Most of us are known to be very intelligent but can’t live much of a normal life and often show up as the dumbest person in the room.
Why? We spend most of our LIFE FIGHTING TO STAY AWAKE and then FALL AWAKE while everyone thinks we sleep. OR IT GETS ALL WONKY and we can’t do nothing but cycle in and out of this living hell that takes so far past exhumation that (myself) will finally truly fall asleep for 12-18 hours because if I don’t my body will actually start shutting down and things get all messy from there.
I Munk out to try and help regulate the severity (because it’s gonna happen regardless) AND IT HELPS PROBABLY ABOUT AS MUCH AS MY MEDS but in a totally different and fulfilling way.
I lost interest because of the hoards of fake people and the masses of pure bull shit Thayer were claiming BUT I got past that and all the religious niches people try and suck others into and simply FOCUSED ON THE CRAFT. SUDDENLY, things got much better, and these weird cycles don’t last as long.
so isha kriya basically
Uh, I did Scripture meditation.
I memorized Psalm 91 and focused on rehursing it 100 times for 3 hours. It hurt my brain but i slept so well afterwards.
i have to try this, thank you for the idea
@@auroblanco it's incredibly hard to keep your focus doing this. Good luck
Is it going to make me a decent human being as well ?
Just wondering...
Yes, regular meditation can do that
There is hope then for a lot of people
Let me tell you about information thats been around a long time and the other stuff is just made up...😂
Altered states book he mentioned. Who is the author?
Atlered Traits by Daniel Goleman
Pretty scummy tojust totally rip someone elses video. You haven't even linked to the original and this is not transformative, you've just taken 6 minutes of someone elses work. Weak.
Doing this for 2 months to help me shift realities :)
Heard Shiva was a fallen demon...Part of the naga serpent gods??
*Hallelujah!!!! The daily jesus devotional has been a huge part of my transformation, God is good 🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻was owning a loan of $47,000 to the bank for my son's brain surgery (David), Now I'm no longer in debt after I invested $8,000 and got my payout of m $270,500 every months,God bless Susan Jane Christy 🇺🇸🇺🇸🇺🇸..*
Hello how do you make such monthly ?? I'm a born Christian and sometimes I feel so down 🤦 of myself because of low finance but I still believe in God.
Thanks to my co-worker (Alex) who suggested Ms Susan Jane Christy.
She's a licensed broker in the states 🇺🇸
After I raised up to 325k trading with her I bought a new House and a car here in the states 🇺🇸🇺🇸 also paid for my son's surgery (Oscar). Glory to God.shalom.
May God bless Ms Susan Jane Christy services,she have changed thousands of lives globally.
Life itself is an addictive sensory experience.So practice transcendental meditation.Beyond the senses.
How do you focus on that particular location an inch behind your forehead? I find it very heard as my eyeballs try to look inwards but they loose their soft gaze and become tensed and even squint and as a result my breating is interrupted.
Thank you for that Andrew, good realities you speak and impart. For many years one hour was the meditative timing for me. I have been doing the 15 minutes of late and it is quite a good practice. At the age of 81 wonder still presents itself in a myriad of ways. Dandy Andy!
Well done Stenen , I'm 72 and this does seem a challenging meditation practice but I intend to give it a go as I believe it may help with my creativity.Good luck to you.
Whoops...Correction: Steven...
so you want attention to be both on breathing AND 1 inch behind forehead at once , you are spliting your attention.
So where exactly is the 13 minute meditation.
What hes describing is not meditation, but Dharana. Meditation is known as Dhyana, or Zen, and is conscious non-doing. This is not that.
Will come after 7 days to share experience. That is 2nd March
Please do!
Ab bata do
Andrew's voice is more like ai generated model's voice
How do I focus an inch inside my forehead?
It's a big myth that anybody can do meditation.
Anybody can close their eyes and sit/lie down, good meditation takes years of practice there is one whole thing called "yoga" with 1000s of pages written about it so that you can just meditate with full potential, so just imagine how hard meditation is. Problem western commentators will copy first few lines/practices of Indian text for easy views without even giving Indian culture and books it's due credit.
Misleading
La verdad de los controladores de los umano y como ser libres jonas l.mamani Hipnosis
Why does this video seem fake and AI generated?
I don’t believe Everton the internet. …but I trust this dude aside from the garbage 🗑️! Doc always 💯 with if!
TM is totally effortless and works immediately.the mind sinks down to this expansive peaceful state w no effort. I recommend it highly,
Where did you learn? Here in NZ it costs $3,000 to learn
You’re doing brilliantly, keep going
Such valuable information. I was looking for an easy way to learn to meditate. Much gratitude for sharing. Now I feel I can make the first step.
Remarkably explained and so liberal and empowering.
Didn't mention Amishi Jha who did a research and came up with this meditation... Peak Mind is the book.
I do TM, where the focus is a mantra and not the breath. For me, it is so much more effortless to meditate this way.
What is the mantra speed should be?
@@tahmidefaz-li3ek The mantra speed is whatever speed it is. Meaning: if you think it rapidly, that's what speed it's supposed to be. If you have pauses between each repetition, that's the speed. If you go slow, that's the speed. You meet it wherever/however it presents itself to you. Even if it feels a bit forced by you. Maharishi Mahesh Yogi said in regards to the mantra that we don't want to force it, but if you have to walk up to the door and open it to let it in, then that's what you do.
A lot of the time, people say that it should be effortless as if you are hearing the mantra in your head, but if you actually have to say the mantra in your head, then that's what you do. The point is to not worry about what tempo or rhythm you are applying to the mantra. You don't worry about what syllables are being accented/stressed. You don't worry about the "volume" of the mantra. All you do is recite the mantra. Anything else is just details.
If we concentrate instead of one inch below the frontal cortex on what we see with our eyes closed, the probability of entering a shallow or deep astral projection increases. The view in closed eyes is never one shade, it is always mottled, if it is pure black then you are in one of the astral projections which is not impressive but is emotionally very strong, try to experience and feel it. Difference between shallow and deep astral projection - In deep astral projection you are totally absent from the physical world. Shallow astral projection is a more advanced level, in it you can see what you want during meditation of your own free will. For example, if you want to see an elephant, it is an elephant with too many details of the skin structure, you will also feel the structure under the skin. Maybe for a start you can concentrate on basic geometric images, a cube, a circle, and form them with your consciousness.. Or if you want to see an eye, then it is an eye with a lot of details, eyelashes, pupils. Deep astral projection is never our choice, perhaps the choice of the subconscious or some kind of collective consciousness in accordance with our consciousness ~
I think he meant the book "Altered Traits" not "altered states." en.wikipedia.org/wiki/Altered_Traits
It was not happening until he said it would happen every 10 seconds 😅
Looking into your forehead out?
I find it helps doing this meditation if i drink coffee and take adderall before doing this. (Just kidding)
Thats like transcendental meditation. Focus on mantra and when u drift off just come back to the thought off mantra.
Is this good effect even of us who has PTSD 4-th deegri?
Where is the 13 mins meditation?
Sorry,I don't understand where is an inch behind my forehead.
I just look up as if rolling my eyes back and focus and it kind of just kicks in
Why 13 minutes, does it have some significance?
Just the length tested in the specific cited study. Would definitely be cool to see a study seeking the peak impact length. 🤓