Interoception & Exteroception: the spectrum of perception

Meditation is mainly focused on shifting your circle of attention to:

• your inside world, where you focus on your breath, your heartbeat etc (interoception)
• the outside, as your attention sets on sounds, smells etc. (exteroception)

These 2 types are the extremes on a spectrum of perception. Some of us are more attuned to our own states (like if we are aware of our heartbeats during normal activity), some are more exteroceptive, meaning we pay attention to our surroundings.

Dr. Huberman recommends practicing a type of meditation that goes against your normal mode of perception. 

• See where you are on the perception spectrum. If you are an inward focused person focus on the outside. Do the opposite if you are focused in the outside. 
• Recognise if you want to relax or you need to increase your focus.
• Sit in meditation for at least 3 minutes/day to get a...