Meditation is a practice that can benefit our mental and physical health in many ways. It can help us reduce stress, improve mood, enhance concentration, and boost creativity. However, not all meditation methods are the same, and some may suit our needs and preferences better than others.
In this post, I will introduce you to a meditation method called space-time-bridging, which was created by neuroscientist Andrew Huberman, PhD. This method is designed to help you get present, optimize your focus, and access an inspired and hyper-creative state of mind.
What is space-time-bridging?
Space-time-bridging is a meditation method that involves shifting your attention between three different modes: sensing within, focusing, and defocusing. By doing this, you can train your brain to switch between different levels of alertness and awareness and to balance your sympathetic and parasympathetic nervous systems.
The sympathetic nervous system is responsible for the fight-or-flight response, which prepares us for action and survival. The parasympathetic nervous system is responsible for the rest-and-digest response, which calms us down and restores our energy. Both systems are essential for our well-being, but they need to be in harmony and not in conflict.
Space-time-bridging helps you achieve this harmony by activating both systems in a controlled and balanced way. It also helps you tap into your creative potential by stimulating your visual cortex, which is part of the brain that processes visual information and generates mental images.
How to do space-time-bridging?
Space-time-bridging is a simple and flexible meditation method that you can do anywhere and anytime. All you need is a comfortable position, a quiet environment, and a few minutes of your time. Here are the steps to follow:
- Sense within: Breathe in and close your eyes. Bring your attention to a point inside your body or head, such as your heart, your stomach, or your third eye. Feel the sensations that arise from that point, without judging or analyzing them. This step helps you internalize your attention and activate your parasympathetic nervous system.
- Focus: Breathe out and open your eyes. Focus your gaze on a single point close by on the surface of your body, such as your hand, your foot, or your nose. Notice the details of that point, such as its shape, color, texture, or movement. This step helps you externalize your attention and activate your sympathetic nervous system.
- Defocus: Breathe in and relax your eyes. Take in everything in your field of vision at once, without fixating on any particular object or area. See the whole picture as a unified whole, without labelling or categorizing it. This step helps you expand your attention and activate your visual cortex.
Repeat these three steps as long as you want, at least for 3 minutes for maximum effects. You can connect each step to one breath, a breath cycle, or several breath cycles – whichever you prefer.
What are the benefits of space-time-bridging?
Space-time-bridging can have various benefits for your mind and body, such as:
- Reducing stress and anxiety by calming your nervous system
- Improving focus and productivity by sharpening your concentration
- Enhancing creativity and curiosity by stimulating your imagination
- Increasing gratitude and happiness by appreciating your surroundings
- Developing mindfulness and awareness by being present in the moment
Space-time-bridging can also help you overcome procrastination, distraction, or boredom by making you more engaged and interested in what you are doing. It can also help you access a flow state, which is a state of optimal performance and enjoyment where you are fully immersed in an activity.
Conclusion
Space-time-bridging is a meditation method that involves shifting your attention between sensing within, focusing, and defocusing. It was created by neuroscientist Andrew Huberman to help you get present, optimize your focus, and access an inspired and hyper-creative state of mind. It is a simple and flexible method that you can do anywhere and anytime, and that can have various benefits for your well-being and happiness. So go ahead and try it out, and see what wonders it can do for your mind!