Assess whether you are more internally (interoceptive) or externally (exteroceptive) focused, then choose a meditation practice that works against that default bias to promote neuroplasticity. This means if you’re ‘in your head,’ focus on external things, and if you’re easily distracted by external stimuli, focus inward.
If you are tilted towards interoception (inward focus), do an exteroceptive-focused practice; if you are more exteroceptively focused (outward focus), do an interoceptively focused meditation. This deliberate action trains neural circuits and fosters neuroplasticity by going against your natural bias.
Engage in Non-Sleep Deep Rest (NSDR) or Yoga Nidra practices to replenish dopamine, reduce cortisol, and potentially reduce your total sleep need, especially if you struggle with sleep or need to replace lost sleep. These practices are anti-focus and involve body scans, making them distinct from traditional meditation.
Perform a multi-stage meditation by sequentially focusing your attention from pure interoception (eyes closed, internal focus) to progressively distant external points (hand, immediate environment, horizon, universe) while maintaining awareness of your breath, then returning to interoception. This practice helps you flexibly adjust your perception along the interoceptive-exteroceptive continuum and across time domains.
Deliberately control your breathing pattern during meditation to achieve a specific state: emphasize longer/more vigorous inhales for alertness, longer/more vigorous exhales for relaxation, or balanced breaths to maintain your current state. This leverages respiration physiology to shift your brain and body.
View mind wandering not as a failure, but as an opportunity to practice refocusing; the more often you gently bring your attention back to your chosen focus, the more effective your meditation practice becomes for neuroplasticity. This reframe helps improve your ability to quickly re-engage focus over time.
Prioritize consistency in your meditation practice, even if it’s for short durations like 3-5 minutes daily or 10-30 minutes once a week, as regular engagement is key to deriving benefits and fostering neuroplastic changes.
Before meditating, take a moment to sit or lie down with eyes closed and evaluate whether your attention naturally drifts inward (interoceptive) or outward (exteroceptive), or if you can easily split it. This self-assessment informs which type of meditation practice will be most beneficial for you at that moment.
If you are prone to feeling pulled out of yourself, use a deliberate, somewhat unnatural breathing pattern during meditation to force your attention inward and enhance interoceptive awareness. This helps to anchor your mind internally.
If you are caught in your own head with looping thoughts, combine an exteroceptive-biased meditation (focusing on something external) with a natural, cyclic breathing pattern. This allows your attention to drift more easily away from internal thoughts.
Do not perform traditional, focus-oriented meditation practices (like third-eye center or breath focus) too close to bedtime if your goal is to fall asleep. These practices enhance focus and interoceptive awareness, which can make it harder to drift off.
Select a meditation practice that is specifically directed at your individual goals, such as enhancing focus, improving mood, or aiding sleep, rather than adopting a generic approach. Different meditation types yield different results, similar to different forms of exercise.
Understand that as you become more skilled at quickly entering desired brain states through meditation, you will actually need to meditate less frequently or for shorter durations to achieve the same benefits. This highlights the efficiency gained through consistent practice.
During most meditative practices, consciously slow down and/or control your breathing in a deliberate fashion, as this shifts your perception towards interoception and away from external events.
Dissolve one packet of Element in 16-32 ounces of water first thing in the morning and during physical exercise to ensure optimal hydration and adequate electrolyte intake (sodium, magnesium, potassium) without sugar. Proper hydration is critical for brain and body function.
Utilize the Waking Up app to explore a variety of meditation programs, mindfulness trainings, and yoga nidra sessions of different durations, allowing you to tailor your practice to your available time and desired mental states.