Andrew Huberman· PhD
That is, just take a couple of minutes. This really only takes about two or three minutes. Typically, what I will do is, I'll start by closing my eyes. I should mention, I typically do this in an environment where ideally, I can see off into the distance, perhaps from a balcony if I'm in an apartment or a house, ideally outdoors. But if I'm indoors, I'll still do this. I'll just look as far off into the distance as I can when that step is required. I start off by closing my eyes and essentially not looking at anything, but directing my brain's focus to either the surface of my body, just what it feels like, what it's in contact with or not in contact with, maybe my breathing. Then, I'll open my eyes and I will focus on some location on my body but my bodily surface, like my hand at some distance. I'll focus my attention there maybe for just five to 15 seconds. I should mention that the first station, as I call them, where my eyes were closed and I was focusing on my bodily sensations, I also just do that for about five to 15 seconds. I don't count specifically, just roughly five to 15 seconds. Second station, you're looking at the surface of your hand. If you like, you can also concentrate on your breathing. But typically, people will just focus on some specific location on their hand. Then, I'll typically lower my hand. Then, I'll look off into the distance, maybe five to 10 feet.