Neuroscientist: Do this 13-minute meditation to maximize FOCUS and Concentration | Andrew Huberman
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- čas přidán 11. 02. 2023
- 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.
Spot on! Great advice. Key for me is continuity- everyday without miss.
Thanks Andrew!
This makes very good sense being a long time meditator! I need to add this to my meditation skills! Excellent!
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
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
Remarkably explained and so liberal and empowering.
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!
Awesome. Thank you.
Thank you!
You explained it very well
I’m doing this!
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.
Díky.
Thank you ❤
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.
Thank you
I do 20 minutes mediation daily and that is just amazing ❤
Doing this for 2 months to help me shift realities :)
I tried to this a lot of times before sleep, and I keep seeing this violet light.
thank you so much
You're welcome!
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 🙏💙
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.
Actually our Indian ancestors were practicing only this meditation since time immemorial....
This will be my meditation technique for the next year. Thank you
start today
Thank you. I find this very helpful.
Excellent, thank you.
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).
🎉Thank u🎉...may6-2024
❤❤❤
Thank you for sharing this clip! I needed it
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 .
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.
Used his technique to get out of mind racing this morning. I had to bring myself back into focus because my mind wanted to drift several times. We need to breathe so what a better way to get your mind on the here and now.
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
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.
Geniussss
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...
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.
Massively useful explanation. Thank you 🙏 🙂
I don’t believe Everton the internet. …but I trust this dude aside from the garbage 🗑️! Doc always 💯 with if!
The maha mantra is the highest form of meditation. And highest form of yoga. Meditation means work. Chanting wiv beads. Not sleeping.
The depth is actually the length of your thumb tip to your first thumb knuckle,
Yup! Get it!🚀...and I encourage you to train your mind to 30:00 to an hour. There is a difference and you'll find those studies. Appreciate this!
Can I listen to soothing sounds in the background?
👍🏼
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.
thanks. hope more videos for this kind of teaching, so that help me gain my concentration back .
Where can i see the full podcast?
Vipassana, …an alternative ( Anapanasati)
❤🙏🏼 thank you so much for this and all your work, Dr. Huberman. I’m really thankful for people like you and the studies being done to prove what the mystics already knew centuries ago. It’s cool watching science catching up with “magic “By the way for those who do not yet meditate for an hour at a time, it is not hard. Perhaps challenging at times, not hard. And those who follow the 13 minute meditation you suggest here will find that time goes by very quickly after while. Initially I was trained in transcendental meditation, a 21 minute twice a day practice. A great reboot too. And much much more. I am also a certified hypnotist and Qi Gong instructor. Any form of trance, when practised regularly will help immensely, with focus and well being.
Let’s be careful with the seeds that we plant though, (suggestions) by saying that long meditations are hard. If you were doing that meditation, focussing on your third eye for more than 13 minutes then yes, that would be challenging. But long meditations have a focus/non-focus of their own. And worth exploring.
In gratitude.
Anyone can find that amazing music on the background?
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 ?
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
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.
Try. Try. Again. Repeat. Progress.
I’m doing this! 😃
The bonus is that you get to see cool colors!
@empower thyself, will the alarm clocked disturb the meditation? Sometimes it like shocked one in deep meditation. Thanks
It should not, but deepends on how regularly one meditates.
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.
Is this good effect even of us who has PTSD 4-th deegri?
Wow. This is great. So, once a day is enough?
What’s the background sound
link???
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’ 😉
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.
3:40
Many thanks, Dr. Huberman. Really enjoy learning from you & the knowledge you share. You hit many of the topics I'm interested in. Curious about the book you mentioned. Altered States, who is the author?
Altered Triaits :
www.audible.com/pd/Altered-Traits-Science-Reveals-How-Meditation-Changes-Your-Mind-Brain-and-Body-Audiobook/B075M5HNFK?source_code=GPAGBSH0508140001&ipRedirectOverride=true&gclid=CjwKCAiAzc2tBhA6EiwArv-i6Wme1pcejruNBZ-GWViIVXD6CzQH-_2whvLqaAJZp9G7eJgBJS2dORoCI8sQAvD_BwE&gclsrc=aw.ds
Literal explanation of the meditation right here. Great infos, have a good day friend.
It is called Vipasana! Indian style of meditation.
How do I focus an inch inside my forehead?
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
This is pure perfection. I read a book with similar content, and it was pure perfection. "Unlocking the Brain's Full Potential" by Alexander Sterling
Can we play meditation music while we do this?
the book he mentions,,does anyone know the author as there are a few books of the same name
Altered Traits?
Will come after 7 days to share experience. That is 2nd March
Please do!
Ab bata do
Is there a specific meditation you recommend?
Did you watch the video? He just did.
Altered states book he mentioned. Who is the author?
Atlered Traits by Daniel Goleman
source video please?
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 ~
Thats like transcendental meditation. Focus on mantra and when u drift off just come back to the thought off mantra.
Can someone explain what he means by 0:50 "Bring your awareness [...] to a point just an inch inside your forehead"?
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'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
Great video- Andrew is the reference you meant to the book Altered Traits Dan Goleman and Richie Davidson or Altered States as you mentioned? That is a horror story made into a movie.
Vipassana meditation?
Best time to do that ?
Recommended : Morning. Else pretty much whenever you can find time
Wim Hof breathing exercises or Pranayama is a catalyst to proficient meditation. Deeply oxygenated tissues and slower breathing facilitate the desired state of consciousness.
Should I meditate with music?
Any aids that help keep your mind from wandering can be helpful. Start with whateer is comfortable for however long.
As your concentration increases the need for aids will reduce. And you will be able to abide in the Self even when the world around you is in Chaos
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.
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 the basic meditation in yoga sutra...but a very powerful meditation technique
So where exactly is the 13 minute meditation.
Taliking about Sadhguru meditation
Didn't mention Amishi Jha who did a research and came up with this meditation... Peak Mind is the book.
Do this meditation to be a more effective corporate drone.
La verdad de los controladores de los umano y como ser libres jonas l.mamani Hipnosis
Should you listen meditation music during that?
No, absolutely not it is forbidden. If people are stupid enough to think this is the guy I should learn about meditation from or just about anything else they are complete idiots.
This is Vipasana meditation. You may try to pinch your forehead before starting the practice to help focus on it. 🕉️
It’s really not.