🧘‍♀️ **内感受和外感受：** 冥想练习的关键在于调整内感受（关注身体内部）和外感受（关注外部世界）之间的平衡。通过特定的呼吸模式和感知调整，可以引导注意力集中在身体内部或外部环境，从而达到不同的冥想效果。例如，专注于呼吸可以加强内感受，而专注于周围的声音可以加强外感受。

🧠 **大脑状态和神经可塑性：** 冥想练习会影响大脑状态，并导致神经可塑性，即大脑结构和功能的改变。长期冥想练习可以改变默认情绪、降低焦虑和抑郁水平、提高专注力、增强放松、改善睡眠质量，甚至提高整体幸福感。

👁️ **第三眼中心：** “第三眼中心”指的是位于眉心之间的能量中心，与直觉、洞察力和意识扩展相关。冥想练习可以帮助激活这个能量中心，提高直觉能力和意识水平。

😴 **睡眠和冥想：** 冥想可以改善睡眠质量，尤其是瑜伽睡眠和非睡眠深度休息（NSDR）等冥想类型。这些冥想类型可以帮助放松身心，缓解压力，从而改善睡眠质量。

🧘‍♂️ **选择合适的冥想练习：** 选择合适的冥想练习至关重要。需要考虑个人需求、目标和喜好，例如，想要提高专注力可以选择专注于呼吸的冥想，想要缓解焦虑可以选择放松冥想，想要提高睡眠质量可以选择瑜伽睡眠或非睡眠深度休息。

💡 **空间时间桥接：** 空间时间桥接（STB）是一种新的冥想技术，可以帮助提高专注力、放松度和任务切换能力。它通过结合开放式感知和特定的呼吸模式，引导注意力集中在当下，从而提高效率和专注力。

🧠 **冥想和创伤：** 冥想练习可以帮助处理创伤，尤其是那些容易出现分离状态的人。通过引导注意力集中在身体内部，可以帮助建立与身体的连接，缓解创伤带来的负面情绪和体验。

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

Title Card Photo Credit: Mike Blabac

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