Huberman Lab

How Meditation Works & Science-Based Effective Meditations

Oct 31, 2022

Discover the fascinating biological mechanisms behind various meditation practices. Learn how meditation can reshape your brain, reduce anxiety, and enhance focus. Explore the concept of interoception and exteroception, and how they relate to mindfulness. Uncover the significance of the 'third-eye center' and its impact on mental health. Find out how ultra-brief meditations can boost relaxation and cognitive flexibility. Whether you're a beginner or seasoned practitioner, this discussion offers valuable insights to elevate your meditation journey.

02:23:39

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Quick takeaways

Choose a meditation practice that aligns with your specific goals and needs.

Interoceptive awareness can be heightened through regular meditation practice.

Being fully present and focused on the current task or experience is a stronger predictor of happiness than the content of our thoughts.

By directing our perception to a specific location, we can adjust our level of awareness and presence in the moment during meditation.

Controlling the depth and cadence of our breaths during meditation can shift our brain and body states.

Finding a balanced position along the interoceptive-dissociative continuum is crucial for optimal mental and physical health during meditation.

Deep dives

Meditation involves a variety of practices

Meditation encompasses a wide range of practices, including sitting or lying down with eyes closed, focusing on the third eye center, body scans, and walking meditations. Different forms of meditation have varying effects on the brain and body, and it is important to choose a practice that aligns with your specific goals and needs.

Biggest predictor of Happiness: ability to be fully engaged

00:39

Space time bridging technique

03:30

The Importance of Controlling Breath During Meditation

03:40

Book: altered traits

01:26

Intro

9min

The Evolution of Meditation in the U.S.

22min

Perception and Meditation: The Mind-Body Connection

12min

Meditation and the Default Mode Network

26min

Exploring the Neuroscience of Meditation and the Third Eye Concept

49min

Meditation for Better Sleep and Awareness

25min

Exploring the Depths of Meditation and Future Insights

2min

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.

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Timestamps

(00:00:00) Meditation

(00:04:48) Sponsor: LMNT

(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

(00:31:58) Sponsor: AG1

(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, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media

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Huberman Lab

How Meditation Works & Science-Based Effective Meditations

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Meditation involves a variety of practices

Meditation activates the interoceptive network

The default mode network and mind wandering

Matching awareness with activity for happiness

Directing Perception and the Importance of Focus

The Role of Breathing in Meditation

The Continuum of Interoception and Dissociation

Benefits of Regular Meditation Practices

Understanding the Interoceptive-Dissociative Continuum

The Role of Meditation in Mental Health and Focus

The Relationship Between Meditation and Sleep

Biggest predictor of Happiness: ability to be fully engaged

Space time bridging technique

The Importance of Controlling Breath During Meditation

Book: altered traits

Thank you to our sponsors

Timestamps

Remember Everything You Learn from Podcasts