#Note/Permanent #Mindfulness/Meditation \[language: *[[时空桥接（STB）冥想|zh]]|[[Space-Time Bridging (STB) Meditation|en]]*\] Space-Time Bridging (STB) is a meditation practice that involves deliberately placing one's awareness at different points along the interoceptive-exteroceptive continuum, while also considering how perception of time changes. To learn more about the technique, meditation and related science, it is recommended to watch the [podcast episode](https://youtu.be/wTBSGgbIvsY?t=8093&si=N3rKenx0v4yEIfqL) by Andrew Huberman. ![[gpt_stb.png]] The key steps: 1. Focus on the breath or third eye center for 3 breaths (interoception) 2. Focus on a body part like the hand while also maintaining breath awareness for 3 breaths (split interoception/exteroception) 3. Focus on a point in the immediate environment while breath aware for 3 breaths 4. Focus on the horizon or furthest point while breath aware for 3 breaths 5. Imagine oneself as a spec on the earth floating in the vast universe for 3 breaths 6. Return focus to pure interoceptive awareness of the breath for 3 breaths The "third eye" is a concept in certain spiritual traditions, referring to an invisible eye that provides perception beyond ordinary sight. In meditation, it often corresponds to focusing one's attention on the center of the forehead slightly above and between the eyebrows. The practice trains the ability to flexibly shift attention between different perceptual domains, from internal to external awareness. This relates to how visual attention and time perception are linked - focusing on closer objects creates finer time slices than perceiving distant objects/events. The closer the object of focus is to the body, the finer the "time slices," like being in slow motion. Focusing far away, like on the horizon, creates bigger "time bins." STB bridges the full continuum of interoceptive and exteroceptive awareness, as well as these different time scales. Dynamically adjusting attention across this continuum is important for being present, mindful and functional in various contexts. The flexibility to shift between interoceptive, exteroceptive and dissociated states as needed is key to wellbeing. STB trains this flexibility through deliberate practice.