Exploring the Space-Time Bridging (STB) Meditation – Huberman

Huberman explains that when we focus our attention on things close to or within our body, we tend to fine-slice time, with our breath acting as the second hand on our clock of existence.

Conversely, when we focus on things far away from us, we parse time within bigger bins, making distant objects appear to move more slowly.

The STB meditation practice involves a series of steps that guide the practitioner through different stages of awareness.

To begin, close your eyes and focus your attention either on your third eye center or your breathing for three breaths, aiming for 100% interoception. Next, open your eyes and focus on the surface of your body, such as your palm, while splitting your attention between your hand and your breath for three inhales and exhales.

Subsequently, shift your focus to a location in your immediate environment, about 10-15 feet away, while still paying attention to your breathing.

After three breaths, focus on the furthest point you can see, such as the horizon, and imagine a bridge between your breath and that distant point.

Finally, acknowledge that you are a small body on the seemingly large Earth, which is floating in the expansive universe. After three breaths, close your eyes and return to pure interoception.

Huberman suggests that this practice is useful because it deliberately steps the practitioner’s awareness through every position along the interoceptive-exteroceptive continuum.

By doing so, it helps individuals exercise their ability to place their perception at specific locations along this continuum, which is essential for being functional in work, life, and relationships.

The fatigue and maladaptive behaviors that often arise in life may not be due to any set of behaviors or emotions being inherently wrong or right, but rather inappropriately matched to the space-time domain that we’re in.

The key element of the STB practice is to step through the different stages deliberately, allowing for flexible and dynamic engagement in various activities and interactions.

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