Empower Thyself
Neuroscientist: Do this 13-minute meditation to maximize FOCUS and Concentration | Andrew Huberman
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
Empower Thyself 🧘🌸
Stress Relief | Meditation | Neuroscience | Non Dualistic | Growth Mindset | Dopamine Detox | Self Improvement | Good Habits | Lifestyle Tips
TOOLS to IMPROVE THE MIND and SOOTHE THE SOUL !
Lifestyle and self improvement tips, healthy habits to help you
get BETTER SLEEP, MANAGE STRESS, MORE ENERGY and LEAD A BETTER LIFE !
#huberman #calm #neuroscience #hubermanlab #growthmindset #meditate #duality #flow #lifestyle #brain #mind #science #biology #tools
#wendy #suzuki
DISCLAIMER: This channel is not created, operated or in any form endorsed by Dr. Andrew Huberman. We are just sharing his content for education and awareness of the tools he presents.
Fair Use Disclaimer
Copyright disclaimer under section 107 of the Copyright Act 1976, allowance is made for “fair use” for purposes such as criticism, commenting, news reporting, teaching, scholarship and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use
Video edited by : https://www.triad-productions.com/
purely behavioral tools that quality peer-reviewed science say can improve focus and concentration significantly a 13-minute meditation done every day for a period of eight weeks that meditation led to significant improvements in focus and concentration ability as well as other aspects of cognitive performance it also improved mood and reduced stress so you might be wondering what exactly is this meditation the meditation is very simple and it's one that anyone can perform what you would want to do is set a timer for 13 minutes you would sit or lie down close your eyes and you would simply focus on your breathing most people are going to benefit from only doing that breathing through their nose but if you have some sort of obstruction or inability to breathe just through your nose you could probably also do it by breathing through your nose and mouth or just your mouth but ideally you would do just nasal breathing for a period of 13 minutes concentrating on that breathing and concentrating meaning bringing your awareness your interceptive awareness to a point just about an inch inside of your forehead now of course that might sound kind of gory to some of you you've never actually been inside your forehead but just about an inch behind your forehead is where you would want to place your concentration while also concentrating on your breathing now here's the thing about meditation that all studies of meditation show which is that unless you are a very experienced meditator your concentration your focus will drift away from your breathing and away from that location about an inch inside your head inside your brain about just behind your forehead that will happen maybe every 10 seconds every 20 seconds maybe even every five seconds but an important part of such a meditation practice to improve concentration and focus is that you are continually refocusing back to that specific location and refocusing back on your breath this is something that again is not often discussed people think that if you do a meditation and you're supposed to concentrate on your breath that if your mind drifts that somehow you failed in that meditation but actually that's not the case a huge component of improving your ability to focus and concentrate by way of neuroplasticity rewiring of the circuits for focus and concentration is the repeated return to a state of focus from a state of non-focus or diminished Focus okay so think about it like trying to drive down the freeway and staying between the lane lines and every once in a while because there's a bit of drift on the vehicle it starts to drift right a little bit then you hit the rumble strip and then you pull back to the center that's really what a focused meditation practice is about as opposed to expecting yourself to stay between the mental Lane lines so to speak so if you're somebody who's going to do a practice of the sort that I described you know 13-minute meditation practice every day you'd want to sit or lie down close your eyes start to concentrate on your breath Focus your attention on a location about an inch behind your forehead and then fully expect that at some point you'll be thinking about something else and that's a cue to focus back to that location just about an inch behind your forehead and back to your breath by doing that repeatedly over and over what you're really training up is the network within your brain that indeed includes that prefrontal cortex that you're focusing on as well as some other structures the infotemporal cortex indeed the hippocampus a structure associated with memory and other components of the neural circuit that are involved in directing our mental focus and concentration again I can't emphasize the importance of this practice being one of focusing and refocusing in fact I would prefer to call such a practice a refocus Focus meditation but this sort of meditation practice has been shown in the study the Suzuki lab and other studies to really improve people's ability to focus and remain focused so much so that in the beautiful book Altered States they describe a number of different meditation practices some a little bit longer than the one that I described one that's 17 minutes another one that's 30 minutes some people meditate as long as 60 minutes a day although that's quite a long time in my opinion the point here isn't how long you focus or somehow trying to achieve Total Focus for the entire 13 minute or 17 minute or 60 Minute bout of meditation while that would be wonderful and I think many people aspire to do that that's a lot of hard mental work I think for most people out there including myself a relatively short meditation practice of about 13 minutes in which you fully expect your focus and concentration to drift but that you are continually refocusing is going to be the most effective yes indeed the most effective at teaching yourself to focus and stay concentrated [Music]
#Neuroscientist #13minute #meditation #maximize #FOCUS #Concentration #Andrew #Huberman
source
It does not get mentioned if you should use some form of meditation music, I found one thats 13 min long so its perfect. But im wondering if it is bad to have backround noise or not? What is optimal?
Anyone else feel a tingling/numb sensation in the front of their head when they meditate?
Is it useful for people with ADHD?
It's Dharana and Vipasana
Kinda mixed together
Ancient practices
Stop looking services social services like coming business government from NASA Hollywood Pentagon UFO and 51 making better you maybe right away services jail so-so p books and maybe more movies movie 🍿 out mind brain changes computer skills la(?) maybe more people working with people not voting voters voted for the poaple 52 to starte right power people right break walk around off seeing during medical emergency services lawmakers hours 24 medical services from government federal employees government not vote for voters around go Hollywood government employees By the law too OK
Making homemade chicken homlees jobs eyes and maybe go nuts hospital and health insurance services Medical DR office College school 🎒🏫 people on DNA and number several games and play with games please Gp law's each lying about fixed mind social security office Roll laws back to back up since they really matters right away VT laws back to back up since they really matters reading break law mind brain changes computer skills maybe cancer hospital on Sunday gallstones maybe herbs medical services eating back to back up you single ups states 52 laws Dead really well good free time lawyers Dv maybe seeking the government on people g CROOM employees lawyer DV Dr office to office by law under people right 💯 you heaven and roses Ball and nut service off the government you updated Dead recycle and knives and shots and psychology and services bedroom kitchen 👀 free from hospital games from Old people hospital down 💯 or kids children badys people 17 up kids single school not working with school and more college school 🎒🏫 and free Red Tampa in US on that hospital welfare office Roll support services social kids children badys people 17 up kids single ups states you updated with social services not single ups states 52 laws Roll laws they said saying safety services safe work you senl upper on paper 🗞️📰 keep for it's maybe go byes killer helps save power maybe more maybe kill safer kill maybe we go bank account wall Walk and another person off ask for help with the government and social civil service rights to government bosses and things and under LAWS or not right LAWS asking for it's maybe not right the of me too yes right 💯❤️👀 see 💯 Lawer DV Dr office I not Dr office take care about it I feeling better good luck with talking about it I feel better people please Gp vote for voters around all poaple 52 to starte right 💯 well good free looking vote in US not voting voters no better today too OK maybe more people homlees eyes than others too OK on people on in powder on Sunday maybe father family Said OK federal government employees By the law bosses care about it taking care outside said on TV show Pentagon all for father family Said and they (2020(?)up off on St Washington DC State 52 USA OR By law 💯 By yourself laws back to back up since they really matters unless they Sam under By laws back to back I taking care about it out front father from home and own house ER services town hear not one paywork power eyes 👀 out one eyes more maybe safer business your own Eyes business maybe really matters NASA down and Air quality oxygen cancer and maybe nut hospital and health insurance services down Sea salt town following hands cotton Sea salt city states 52 laws river follower cotton fixed milk max making better than higher Joe right married to name Donald and others too OK maybe more people working with people not voting right 💯 and maybe they like game and play with US government needs help with the government others By law 💯🙏 states 52 social stopped by law under LAWS By the law too OK for people on power people right like you own business maybe you maybe know
I've been doing this, for 30 to 45 minutes a day, for a year.
I'm much more efficient at this practice and I get much less distracted than when I started. I feel that it helps controlling my mood and stres levels. I definitely plan on continue doing it.
Can it cure, anxiety attacks?
i do long meditations but not sure what to do now i’m doing long ones
I doing these from 3years, concentating in this point is good. After 3 years now light is blinking in my forhead and i feel amazing, but i also study some ocult science and philosothy, so it is not only meditating, you have to know why you are doing this and what shoud suppous to hapend, after acheaving this subtile state of meditation and joy which is coming form the activation of this center in the forehead. My advice is to gather good knolwedge aroud the practices to achive better result. I wish good luck everyone. GOD bless you!
If you struggle to fall asleep or simply want to relax deeply, this breathing technique can help. It’s incredibly simple yet powerful. Here’s how to do it:
Get Comfortable – Lie down or sit in a relaxed position. Close your eyes.
Focus on Your Breath – Breathe in naturally and pay attention to the sensation of air filling your lungs.
Use Mental Cues – As you breathe in, THINK “Breathe in” and hold for a few seconds.
Exhale Slowly – As you exhale, think “BREATH OUT.”
Repeat & Relax – Continue this rhythm, allowing your body to relax deeper with each breath.
Over time, this focused breathing helps quiet the mind, release tension, and naturally lead you into a state of calm or sleep. Try it tonight and experience the difference!
Meditation is opposite to concentration. It is dis-focusing and keeping mind empty. Thus sense of I and mine disappears. Concentration is work of mind and ego ( sense of I and mine) always present
Does anyone know who wrote the book "Altered States" that Dr. Huberman mentions in this video?
Full name of these video ?
This is basic anapanya meditation. Except in anapanya you focus on one area only: the touch of the breath at the rim of the nostrils and upper lip under the nostrils. I do not know why this man is recommending focusing on two areas!
🇸 🇺 🇵 🇪 🇷
so is the focus actually distributed between 2 points? Your breath (at the tip of your nose) and a point one inch behind your forehead ? Or it alternately switches from one to the other?
This meditation sounds like Isha kriya meditation of Sadhguru
I always think, if a good night of sleep isn't enough, something is wrong with my day. Still working on it.
This is exactly what people need to hear. Meditation worked wonders for my anxiety, and Planet Ayurveda's herbal supplements made the journey smoother. My friend tried their Brahmi Capsules for depression and couldn’t be more thankful. Truly life-changing!
🔯🕉Lord Shiva the master of meditation and before the invasion of Britishers and Mughals.. India was a divine place and a country of saints who used to meditate for years and had a knowledge of the universe🇮🇳 💓💓💓💓🕉🕉🕉🔯🛐🛐🛐🛐🙏🙏
How about counting breaths? That is a way of keeping your mind on what you're doing and "refocusing".
I have severe adhd and now I can focus for 2 hours straight
Great insights! I have a 15-minute guided meditation that helps boost concentration. It’s been really beneficial for me—feel free to take a look https://youtu.be/ETW8YF1AvvI
Why i always see people put eyes on the forehead
do you have to close your eyes?
Why 13 min specific?
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
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.
..why you speak so quickly…..
100% right! A focused mind can be a game-changer for productivity. Research shows that even short, targeted meditation can improve focus and concentration by up to 40%. The key is consistency and integrating these techniques into your daily routine. I faced similar challenges, but after trying different methods, a friend recommended Habit10x. Their strategies for incorporating meditation and enhancing focus were incredibly effective for me. Found them through Google!
The actual link of this full podcast?
Want to focus on two simcard one is not wo8another whatna game
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.
My psychologist said to create pleasant situation can i imagine pleasant situation in inch behind forehead during deep breathing to increase focus