morning pages, & attention regulation

Intro

In the context of the Huberman Lab's research on transitioning and space-time perception, the continuum refers to the spectrum of interoceptive and exteroceptive sensations that we experience throughout our daily lives.

Interoception refers to the physical sensations that we feel within our own bodies, such as our heartbeat, breath, or muscle tension. Exteroception, on the other hand, refers to the sensations that we feel in response to stimuli from the external world, such as sight, sound, or touch.

The continuum between interoception and exteroception is not a clear-cut division, but rather a spectrum of experiences that blend together in different ways. For example, when we focus on our breath during meditation, we are engaging with an interoceptive sensation. However, we may also be aware of the sound of our environment, which is an exteroceptive sensation. Similarly, when we touch an object, we are experiencing an exteroceptive sensation, but we are also aware of the sensations within our own bodies that arise as a result of that touch, which is an interoceptive sensation.

The continuum between interoception and exteroception is important because it can help us develop a greater sense of flexibility in our attention. By learning to focus on both interoceptive and exteroceptive sensations, we can improve our ability to dynamically adjust our attention, engage with the world around us, and disengage when necessary. This can be especially helpful in situations where we may be tempted to become too fixated on one particular sensation or stimulus, such as when scrolling through our phones for extended periods of time.

In Your Journal

6 Minutes of Morning Pages.

Morning Pages are three pages of longhand, stream-of-consciousness writing, done first thing in the morning.

In Meditation
1. Find a comfortable seated position and take three deep breaths, focusing on your breath or your third eye.

2. Shift your attention to the surface of your body, specifically your hand or palm. Spend a few moments splitting your attention between the sensation of your breath and the feeling of your hand. Notice the interoceptive and exteroceptive sensations equally.

3. Look at something in your immediate environment that is about 10-15 feet away. Again, split your attention between your breath and the object in your field of vision.

4. Shift your focus to the furthest distance you can see, whether that's the horizon or something else in the distance. Take three deep breaths and imagine a bridge connecting the object you're looking at now and the furthest distance you can see.

5. Visualize yourself as a tiny speck on the earth, floating in space. Take three deep breaths and feel the vastness of space around you.

6. Close your eyes and focus on your interoceptive sensations, noticing any thoughts or feelings that arise without judgment.