13 Minute | Focus/Refocus Daily Meditation | Andrew Huberman | 40Hz Binaural Beats + White Noise

Wonder why you can't sit down and study or work for more than a few minutes without checking your phone? If you allow yourself to be constantly distracted through cheap dopamine triggers, you're essentially training your brain to be permanently this way. Do it long enough, and the consequences are disastrous for your productivity.

In a word of digital distractions, FOCUS IS A SUPERPOWER.

And meditation is a keystone habit that improves all other aspects of your life - making better decisions in diet, exercise etc. etc.

This is the beginner daily meditation as recommended by Professor Andrew Huberman.
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Directions
Do this beginner 13 minute meditation daily to gain mindfulness, heal your focus & attention and regain your powers of concentration once more. if possible, first thing in the morning.

Or right before you start a session of deep work or study.

Just focus on your breath. That's it. Relax. With minimal effort, relax and empty your mind of compulsive thought. Thought is not useful here.

Remember: It's okay for your mind to wander. Every time you notice it, refocus your awareness to your breath in the present moment. The more you do it, the stronger your mind becomes (like reps in the gym).

Keep your eyes closed. The chimes indicate the passage of the meditation, no need to check your watch or phone for the time.

40Hz Binaural Beats and the soothing sounds of water flowing down a stream will work to stimulate your neurochemicals at the same time.

Remember to wear dual earbuds/headphones.
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listen to it without using data
put your phone on airplane mode

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