# Easiest Meditation Practice for Beginners | Dr. Richard Davidson & Dr. Andrew Huberman

## Метаданные

- **Канал:** Huberman Lab Clips
- **YouTube:** https://www.youtube.com/watch?v=9lebhheqlXM

## Содержание

### [0:00](https://www.youtube.com/watch?v=9lebhheqlXM) Segment 1 (00:00 - 04:00)

Most meditation practices involve shifting from doing one thing to maybe you're walking, maybe you're open eyes, but typically I think people either sit or lie down, close eyes and start focusing on their breathing and try and quote unquote get present. — Is there anything — Well, the kind of practice that I most often do is actually with eyes open, but — really Yeah. — Oh, well then just tell us about that. What would be a good um uh let's use the parallel to cardio again. I would say if somebody is really out of shape and wants to get in shape, I would say the first thing is take two 20-minute walks a day — and then we could talk about getting on a exercise bike and then maybe doing some resistance or you'd start layering things in, right? But what would be the equivalent of the two 20-minute walks a day for meditation? — So this is the protocol question. I guess it's you know I would say it's really important to start modestly and we often will ask a person what's the minimum amount of meditation that you think you can commit to every single day and do it for 30 days consistently — five minutes perfect whatever that number is perfect start with that and uh and then the next question is are you comfortable doing it formally as a seated practice ractice or would you prefer to do it while you're walking or while you're doing another non-cognitively demanding activity? It could be commuting. Uh it could be washing the dishes. Um there are lots of those kind of activities that we often do on a daily basis that uh you can actually intentionally use your mind in this way while you're also doing those activities. And by the way, we've shown, we actually have really good data on this, that at least for beginning meditators, it doesn't matter if you're doing it as a formal meditation practice or as an active practice, the benefits are absolutely comparable. — And what are those benefits? So if you do it for 30 days and you do it just five minutes a day, you will see a significant reduction in symptoms of depression, symptoms of anxiety, and symptoms of stress. We've shown that repeatedly in randomized control trials, you'll see an increase on measures of well-being or flourishing. And we can talk about what those actually mean. You can even see just with this amount of practice a reduction in IL6. IL6 is a pro-inflammatory cytoine. Uh that is important in uh systemic inflammation. Uh and with just this minimal amount of practice, you see a significant reduction in six over the course of 28 days, 5 minutes a day. We've actually seen changes in the microbiome — uh and we've brain. uh with just this minimal amount of practice. But the important point is that you're doing it every day. When people ask me what's the best form of meditation that they should do if they're just beginning, I say the best form of meditation that you can possibly do is the actually do. So figure out what that form of meditation is and then stick to it. Do it every single day. — I love this. I actually am going to challenge our podcast audience to 5 minutes a day for 30 days. I'll put something out on social media. Rob, please remind me. Um to put something out on social media to do uh 5 minutes a day for 30 days because what you describe are significant health effects. — Yeah, totally. — And as you describe them, it made me remember this um set of experiments from neuroplasticity. Do you mind if I share these because I have a this is a theoretical practical question as we move into these protocols. But — before we do that, what should we call this protocol? It's the Richie Davidson uh — Five minutes a day. Richie's five. It's the Richie Five uh meditation. I'm going to start that. Um later I'll share what I've been doing, but it's not even that. I've been doing 10 breaths upon waking. 10 breaths before I get out of bed. I'm like, if I can just do 10 breaths of focused meditation before I get out of bed, the whole day will go better. And it tends to.

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*Источник: https://ekstraktznaniy.ru/video/33768*