Space-Time Bridging Exercise: Developed By Andrew Huberman

In this Space-Time Bridging exercise created by Dr. Andrew Huberman and described on his podcast, we'll create a dynamic focused attention by systematically expanding our awareness through the interoceptive/exteroceptive spectrum. Starting at full attention on the breath and then balancing it to our hand, an object near us, a far away object, an awareness of ourselves in the context of the universe, and then back to the breath, we'll forge the flexible focus to shift gears mentally anytime.

Transcript

Hey,

I'm Cyrus.

Welcome to this short space-time bridging exercise created and developed by Dr.

Andrew Huberman.

This will help you become calm,

Create a flexible focus,

And strengthen the mental muscles needed to smoothly shift gears from activity to activity.

Start off by sitting upright in a chair,

Either outside or facing a window.

Allow your eyes to close,

Take a deep breath in,

And relax your muscles as you exhale slowly out through the mouth.

Now bring your full attention to the tip of your nostrils.

Watch the breath as it comes to you.

Notice how it's cool on the way in and warm on the way out.

And now aim to consistently keep your full,

100% attention on the details of the sensations of air going in and out of the nostrils for 3 full rotations of breath as it comes to you,

Starting now.

And now open your eyes and place your attention on one of your hands.

And imagine as though your attention is balancing 50-50 between your breath at the tip of your nostrils and the hand that you're looking at.

Don't think,

Just feel the balance and aim to maintain that balance of attention on breath and hand for 3 full rotations of breath now.

And now gently shift your gaze to an object 10-15 feet in front of you.

It doesn't matter what it is,

Just pick an object and allow your vision to lock on to it.

And now finding a rhythm,

Balance your attention half and half between your breath and that object for 3 full rotations of breath now.

Now shift your attention to the horizon and lock your attention on to the furthest object you can see,

As far away as possible.

If it helps,

You can imagine an energy bridge in between your breath and that object connecting you,

Balancing your attention between your breath and that object on the horizon for 3 full rotations of breath now.

And now even though this is a bit strange,

Be aware of yourself as a tiny speck in the scope of the entire universe.

And imagine yourself as a human being on this rock floating through space,

Embracing that bigger perspective and maintaining a balance of that awareness with your breath for 3 rotations of breath now.

And now bringing it full circle and closing the eyes,

Funneling 100% of your attention to the tip of your nostrils and tracking the details of the flow of breath with a calm,

Focused concentration for 3 rotations of breath as it comes to you now.

And now take a gentle deep breath into your entire body and on the exhale allow your muscles to relax even deeper.

And briefly visualize yourself calm,

Present and attentive to the details of whatever's right in front of you for the rest of your day.

Just seeing and feeling yourself taking things one moment at a time.

And when you feel ready,

Allowing the eyes to open,

Moving in whatever way feels intuitive to you and warming back up at your own pace.

Perhaps noticing any shift in your relaxation,

Energy and presence and the potential clarity and flexibility of your focus.

Be sure to repeat this exercise regularly for the most benefits.

Consider doing some longer sessions as well to deepen and sharpen these skills.

Please share this track with anyone you think it might benefit.

Feel free to follow this page,

The Mental Level,

If you haven't already for more like this.

And be sure to check out Dr.

Andrew Huberman's podcast.

He created this exercise and his work is excellent.

Feel free to leave a like,

A comment,

To make a donation,

To ask a question and I hope you have an amazing day.

Reviews

Amazing. I felt so connected with mother earth. Really loved it.

Unique exercise, in my experience. Excellently presented, easily digestible; I’ll be back. Thank you 🙏

Helpful practice to stay engaged and present. Regular practice will generate benefits in my day, I can be sure.

This was incredible. It seemed to mirror how I feel during meditation at times, and how I've felt in some of the best moments of my life - absolute presence, awareness of self and everything 🙂 It also reminds me of something I heard about the aim of yogic practices - being able to effortlessly move between your inner world and the outer world 😊 Great practice which intend to repeat often. Thank you so much for creating and sharing this 🙏💗✨

Interesting exercise. 🙏 for the guidance and for the recommendation of Andrew Huberman’s podcast.

I love Andrew Huberman’s work and I loved this meditation. I feel centered and focused. I appreciate the reminder in which a meditation can be short, and extremely beneficial. Thanks!

Very cool. I look forward to using this repeatedly. Thank you Cyrus! Have a wonderful new year!🥳

this was an excellent practice. the essence of distraction became quite clear to me in the midst of switching my focus from object to object.

grateful to acknowledge all change, even a subtle shift in attention, as powerful source energy for all I desire, deserve, and reciprocate.

grateful for this practice 😌🙏🏾.

Listened to the podcast and stumbled upon this - thanks for the easy transitiong. totally bookmarked and followed!

Very cool. I liked practicing focusing 50% on 2 different things: expansive!

Worthwhile practice!
I’ll revisit this technique!
Thank you 🙏

Nice practice! I’m reading a book Wherever You Go There You Are and this goes along well with the concept of the book. Definitely one to repeat. Have a great day!

Yes. Beautiful. Thanks so much!