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.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Meditation

Sponsor: LMNT

Brief History of Meditation: Consciousness, Psychedelics, fMRI

How the Brain Interprets the Body & Surrounding Environment; Mindfulness

Neuroscience of Meditation; Perceptual Spotlights

Sponsor: AG1

Interoception vs. Exteroception

Default Mode Network, Continuum of Interoception & Exteroception

Tools: Interoceptive or Exteroceptive Bias, Meditation Challenge

State & Trait Changes, Interoceptive & Exteroceptive Meditations, Refocusing

Tool: Brief Meditations, Waking Up App

“Third Eye Center” & Wandering Thoughts

Meditation: Practice Types, Focal Points & Consistency

Breathwork: Cyclic Hyperventilation, Box Breathing & Interoception

Tool: Meditation Breathwork, Cyclic vs. Complex Breathwork

Interoception vs. Dissociation, Trauma

Model of Interoception & Dissociation Continuum

Meditation & Dissociation: Mood, Bias & Corresponding Challenge

Meditation & Sleep: Yoga Nidra, Non-Sleep Deep Rest (NSDR)

Choosing a Meditative Practice; Hypnosis

Tool: Space-Time Bridging (STB)