In this episode 27 protocols
▶ 3:06 Meditation Behaviors “"I pushed Sam to share with us what his specific practices are and how we can all arrive at a clearer and better understanding of a meditation practice that we can each and all apply so that we can derive these incredible benefits."” ▷ 3:39 Waking Up App Tools “"The Waking Up app is one that I've used for some period of time now and find very, very useful. I have family members that also use it. Other staff members here at the Huberman Lab Podcast use it because we find it to be such a powerful tool."” ▷ 28:50 30-Second Attention Test Behaviors “So, so what happens with our, you know, every time we move our eyes, this is called a, a saccade and we do that about, you know, three times a second or so, uh, just normally, um, there is a, you know, the, the region of motor cortex that, that affects that movement sends what's called an efferent copy of that motor movement, uh, which is, which is used as information that propagates back to visual cortex that suppresses, uh, the data of vision while the eyes are moving.” ▷ 51:55 Meditation Retreat Tools “I had probably spent a year on silent retreat in, in, you know, one week to three month increments before I, sort of got the point I'm making now.” ▷ 52:08 Silent Meditation Retreat Behaviors “"These are retreats where you spend, you know, 12 to 18 hours a day, just meditating..."” ▷ 57:40 Focused Attention Meditation Behaviors “"I've been meditating a fair amount since I was in my teens, but more along the lines of just paying attention to breath and recognize that sort of observer, open observer type meditation or focused attention. I would suppose more of the focused attention type."” ▷ 1:23:55 Walking Meditation Behaviors “"And then you interleave that with walking meditation where they're paying attention just to the sensations of lifting and moving and placing their feet."” ▷ 1:24:01 Open Awareness Meditation Behaviors “"Once the practice is going, you incorporate sounds and sights and everything. So you can pay attention to everything..."” ▷ 1:24:19 Mindfulness Behaviors “"Mindfulness is nothing other than this very careful attention to the contents of consciousness. But the crucial piece is it is not a moment of being lost in thought."” ▷ 1:30:19 Vipassana Meditation Behaviors “So the classic, you know, mindfulness practice in, in what's called Vipassana meditation is to pay scrupulous attention to seeing, hearing, feeling, tasting, touching in a way that breaks everything down into this kind of microscopic sensory moments.” ▷ 1:31:43 Pay 100% attention to pain Behaviors “If you just are willing to pay attention to it, you know, and just pay a hundred percent attention to it, your, a couple of things happen. One is your resistance to feeling it goes away by definition, because you're, now your goal is just, just pay attention to it.” ▷ 1:33:08 Feel emotions directly as changing sensations Behaviors “"This is true of mental sensation as well. This was true of emotions, you know, the classically negative emotions like anger, depression, or, you know, fear. The moment you become willing to just feel them in all of their punctate and changeable qualities, they cease to be what they were a moment ago."” ▷ 2:36:40 Formal Sitting Meditation Behaviors “"I often recommend in the beginning people close their eyes and you do a sitting practice... people tend to start sitting with their eyes closed."” ▷ 2:37:56 Meditate during ordinary activities Behaviors “"Ultimately you want to erase this boundary between formal practice and the rest of life such that there is, it's just not remotely findable."” ▷ 2:39:57 Practice lucid dreaming Behaviors “"You can either become lucid within the dream, right? Which is interesting. There's a whole phenomenology of that, which can be practiced."” ▷ 2:43:02 Meditation with eyes open Behaviors “"A lot of practice even formal practice can be done eyes open and it's important to do it eyes open because so much of our anchoring of our sense of self is based on visual cues."” ▷ 2:54:03 Use broadening of gaze in emergencies Behaviors “why broadening the gaze literally broadens the time domain of thinking. You've come up with new solutions to complex problems in real time” ▷ 2:58:51 Use mindfulness to observe anger and other negative states Behaviors “"And then you notice you're thinking, right? And you notice the connection between the thought and the anger... When you're no longer thinking about the reasons why you should be angry, you can't hold on to the anger. The anger itself dissipates."” ▷ 3:07:14 Use guided psychedelic sessions Behaviors “"We're talking about you safely and responsibly age appropriate context appropriate, ideally with some clinical or other type of guidance, legality issues obeyed, et cetera."” ▷ 3:07:57 MDMA Supplements “I've been part of a clinical trial, three doses of MDMA, which certainly altered my the quality of my conscious experience in ways that led to a lot of lasting and at least for me, valuable learning.” ▷ 3:11:43 Psilocybin Supplements “I know that if I gave him 100 micrograms of LSD or five grams of of mushrooms or, you know, 20, 25 milligrams of psilocybin, that's probably not the analogous dosage to the five grams of mushrooms.” ▷ 3:11:43 LSD Supplements “"I know that if I gave him 100 micrograms of LSD... something's going to happen."” ▷ 3:13:38 Screen out psychedelic use for psychosis or bipolar risk Behaviors “Again, there are caveats if you if you're prone, if you think you have, you know, proclivity for schizophrenia. Or, you know, bipolar disorder, this is almost certainly not for you, you know, and anyone doing the studies like Johns Hopkins for for the therapeutic effects of of any of these drugs, they're they're ruling out people with, you know, first degree relatives with with any of these clinical conditions.” ▷ 3:28:54 Confront difficult material during and after MDMA sessions Behaviors “"It made it not scary to confront things that were scary to confront in my conscious life. And I could think about things in my conscious life... it brought them close in a way that I could get closer and closer to the flame and then gain some understanding."” ▷ 3:28:54 Use a guide or structure during MDMA sessions Behaviors “The other thing that I noticed it is it made it not scary to confront things that were scary to confront in my conscious life. And I could think about things in my conscious life, but it made you know, it brought them close in a way that I could get closer and closer to the flame and then gain some understanding. I've still amazed at how answers arrive both during the session and then the weeks and months that follow if one puts the attention to it.” ▷ 3:51:12 Cardio Behaviors “"I'm thinking, you know, mostly... resistance training or cardio or something like jujitsu. You're intentionally putting yourself in classically unpleasant circumstances physiologically."” ▷ 3:51:12 Resistance Training Behaviors “"I'm thinking, you know, mostly... resistance training or cardio or something like jujitsu. You're intentionally putting yourself in classically unpleasant circumstances physiologically."”