Revive your attention span in 12 minutes with neuroscientist Amishi Jha

Рет қаралды 755,604

Жыл бұрын

A neuroscientist explains how to master your focus.
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Up Next ► Train your brain: Mindfulness meditation for anxiety, depression, ADD and PTSD • Train Your Brain: Mind...
There is far more information in the environment than our brains can fully process.
Our ability to maintain "attention" allows the brain to prioritize those parts of the environment that are most relevant.
Attention is much more than just focusing. It fuels our ability to think, feel, and connect.
Read the video transcript ► bigthink.com/series/explain-i...
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About Amishi Jha:
Dr. Amishi Jha is a professor of psychology at the University of Miami. She serves as the Director of Contemplative Neuroscience for the Mindfulness Research and Practice Initiative, which she co-founded in 2010. She received her Ph.D. from the University of California-Davis and postdoctoral training at the Brain Imaging and Analysis Center at Duke University. Dr. Jha’s work has been featured at NATO, the World Economic Forum, and The Pentagon. She has received coverage in the The New York Times, NPR, TIME, Forbes and more.
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Пікірлер: 544

@JH-gz3ge Жыл бұрын

POV: you are scrolling through the comments, looking for a short summary of the video bc your attention span is too messed up😂😂

@Jackie_Tikki_Tavi Жыл бұрын

more like to see if the video is just trying to drag out 8 minutes while only having 30 seconds of actual information.

@cameronvincent Жыл бұрын

You can watch in 1.25x or 1.5X and also read description or the transcripts

@rayuga33 Жыл бұрын

@cameron vincent "short summary" - transcript

@deleonjessica-bsn3b813 Жыл бұрын

Caught me off guard 😭

@jenevong9240 Жыл бұрын

You read my mind. I want it quick.

@kalebjacobs111 7 ай бұрын

Just a friendly reminder that the more videos you watch of this type of stuff won’t actually make any improvements unless you act

@Nom8d 12 күн бұрын

Bitter truth right here. Watching videos like these give you a false sensation of achievement that ironically results in losing motivation to actually being productive

@manwej 3 күн бұрын

100%. I would say 12 minutes are way too long for bgeinners. probably best to start with 2 or 3 minutes

@hvj45 Жыл бұрын

This is nothing but mindfulness meditation And obviously it's very effective.

@ChristopherOrth Жыл бұрын

Yeah. I'm glad some of this ancient wisdom is reaching more people, but too bad it's from a "scientists" who blew a bunch of grant money to work out a clunky version of one little slice of what has been around us all along, and then they present it like it's some kind of grand new knowledge that only they have come to understand.

@karmachameleon326 Жыл бұрын

Yes, exactly. Her “focus” exercise is almost exactly the mindfulness exercise I started doing about 40 years ago. I guess we’re calling it ‘mind hack’ now. If it helps it find a new audience, that’s a good thing.

@Trey4x4 Жыл бұрын

**FARTS**

@LabGecko Жыл бұрын

@@ChristopherOrth this is not a full research result. It's a video tip aimed at mass media. Why do you expect it to be all-inclusive? Also, scientists analyzed and quantified the parts that gurus claimed you just had to trust. Scientific results are _proven_ effective for the audience they test on. Gurus guess, and if it doesn't work on some, those people go elsewhere.

@aswinvinod4351 Жыл бұрын

Think of David goggins

@krissifadwa Жыл бұрын

If you're having trouble with silencing the mind, the chitter-chatter or the random visual-memories. Just hold the breath: shut your lips and nostrils. Your mind will stop. Thinking and breathing are subtly interlinked. As a human, never forget this... The more you practice, you'll see you can silence your mind at will and you will be able to go into a deep focus on whatever you enjoy doing within your daily life.

@Rin_Chawngthu Жыл бұрын

Thank you for this tip. Do i pinch my nose or just stop breathing durinb this exercise?

@krissifadwa Жыл бұрын

@@Rin_Chawngthu I pinch sometimes to really become concentrated. If you don't pinch, that's fine, too. Your air will just, in a sneaky and slowly way, release through your nostrils. When you breathe slow, listen to relaxed your heart becomes. It's bpm will go down to about 27-32. It gets your mind to finally be quiet. Like, it is literally mind-blowing, like, blowing away all of your thoughts.

@Rin_Chawngthu Жыл бұрын

@@krissifadwa wow, tysm. Appreciate it 😊

@suvraneelsaha8973 Жыл бұрын

yes it works

@graciegracie Жыл бұрын

Thank you for this.

@cherry1leii 10 ай бұрын

1. Focusing 2. Noticing 3. Redirecting do this with your breath for 12 min and you'll be able to feel more present

@360Pros Жыл бұрын

Great video. The most crucial point to understand, and she did mention but only briefly - the goal isn't to silence your thoughts at the behest of your focus, the real goal of this exercise is to try notice each time your mind wanders, be aware that you noticed, then return to your focus on the breath. In other words, the goal is to notice when you lose focus, then to return your focus. I heard it explained so well years ago by simple analogy - each time you notice your mind wandering and then simply returning your focus back to your breath, it counts as one rep at the gym. The more reps you do, the stronger you'll become over time. Returning to your breath after noticing a distraction is the goal of mindfulness meditation, and the act of doing it many many many times over many months and years, conditions our minds to become much stronger and generally better focused on baseline as a result.

@danielamestanek7899 11 ай бұрын

spot on

@abhipatil4844 4 ай бұрын

Awesome

@fireblaze6837 Жыл бұрын

For those who would like to delve into the studies, the “flashlight” meditation type is called focused attention meditation (FAM) and the “floodlight” meditation type is known as open monitoring meditation (OMM). Very interesting to read how they can both train different types of awareness and focus!

@iro4201 Жыл бұрын

Send 2 best videos for this plz

@gayatri555 Жыл бұрын

OMM ... lol

@DirtyBobBojangles Жыл бұрын

Thanks fam

@ieatpickles705 Жыл бұрын

Finally a possibly helpful focus tool

@macaoa Жыл бұрын

thank u

@shadw4701 Жыл бұрын

Fun fact: For anyone wanting to get into lucid dreaming this is a very great practice. In fact, mindfulness is the key factor of a lucid dream

@hemlockVape Жыл бұрын

That, meditation, introspection, and the inability to see my feet in my dreams, finally led to lucid dreaming. 💞

@oddball_oddity 11 ай бұрын

I actively prevent myself from lucid dreaming ~ as soon as I realize it's all a dream, my brain commits revenge by turning it into a nightmare 😃 and then I try to wake myself but I can't, so I get multiple false awakenings and then sleep paralysis ~ Sweet.

@shade767 11 ай бұрын

@@oddball_oddity While I haven’t experienced that exact situation before, I have experienced something similar, so that definitely sucks.

@MrRoyalFlushx 8 ай бұрын

very interesting comment thank you for sharing@@oddball_oddity

@joemcguire4907 7 ай бұрын

@@oddball_oddity You get what you expect. I find it odd that you phrased it as "my brain commits revenge". Ask yourself where this idea comes from, then apply humor and get over it. For $DIETY's sake, lucid dreaming is FUN and really good for most people's psychological and spiritual well being.

@vking4535 3 ай бұрын

This is Anapana meditation - First steps in Buddhist meditation called Vipassana Meditation, originated in India. West should give credit where it's due.

@Nahuel96G Жыл бұрын

As a high functional autistic person I found this practice to be not only useful but necessary, from a really early age... In the present, being somewhat of an experienced meditator, more and more I find myself passing my humble knowledge of this to friends, as they start to see the need to do it in this hypermodern rhythm of life. I would say the world has become ever so overwhelming for them as it was always for me, but at least we face it together now

@peoplearecrazy1798 Жыл бұрын

Her voice is incredible! ❤️

@holdenludwig_ Жыл бұрын

As a meditator, I respect all the focus on the breath and how important that is. This whole video is really describing meditation.

@scottrobinson502 Жыл бұрын

A rose by any other name is still a lotus 🙏🏻

@valentinsanfelippo3373 9 ай бұрын

Im 21. I've been struggling hard with anxiety and hipocondría for a long long time for. god sake this video reconeccted me. I experience enourmous amounts of trauma, child abuse, violence to the resent death of my grandmothers, my grandparent and my motherlas year. I felt lost, feeling that in any moment i was going to die because i wasnt able to control my stress and anxiety. I felt this video teached me again how to be in peace. To all the lost souls dont give up, suffering is a privilege in the experience of the human Being. Sun is right there for you. Dont search for happines, and it will ask for you. You just have to decide. I love yall. I'll enjoy while im here and i hope we enjoy thogether. Valen.

@emperorofpluto Жыл бұрын

*Whether you call it "mindfulness meditation" or the ancient yogic practice of **_Pranayama_** - it really doesn't matter what you call it because it works and this is a great introduction* Meditation is about being, not doing. Breathing is the simplest way to quiet the mind - some traditions like Transcendental Meditation also use a mantra. Another method is _Yoga Nidra_ or progressive muscle relaxation. The hardest thing about learning meditation is learning to stop "doing" and to just _be_

@AliceKMay Жыл бұрын

I know this has nothing to do with religion, but the way she explained reminds me of my grandma. We are Buddhists, and we used to have meditation period during summer holidays. My grandma also sat near me and explained with calm tone while we meditated, almost likely the way she told. It was really wonderful experience and it works guys.

@MartinDolan Жыл бұрын

Reminds me of the 10 day vipassana course I did.. Best spent 10 days of my life. Well worth doing.

@Manuka_888 Жыл бұрын

I did my first vipassana retreat nearly 30 years ago. This video reminds me of day one. Day five was a whole other experience. And today, I can't put into words what years of practice has done for me. I'd highly recommend attending a retreat to almost anyone.

@mattsmith1039 Жыл бұрын

@@Manuka_888 what happened during it?

@Manuka_888 Жыл бұрын

@@mattsmith1039 An ineffable experience. I'd say complete dissolution but really, words just wouldn't do it justice.

@leeaka0ne Жыл бұрын

It's good to see, that meditation gets more and more promotion.

@onlyrick Жыл бұрын

Your analogy of flashlight and floodlight is a great visualization tool that I've already found helpful. Much thanks.

@siddarthabarua6886 3 ай бұрын

This is Buddhist mindfulness meditation . In Pali language it is called Vippasana meditation. She should mention it somewhere in the video

@GetUnrealistic Жыл бұрын

This actually worked. Sometimes, my mind is all over the place. I will definitely be using focus, noticing, and redirecting from now. Love this channel.

@prateekgupta5805 Ай бұрын

Summary - set a 12 minutes timer , sit down , relax your mind close your eyes and start breathing... normally.... And focus on what you feel while breathing...if you loose Focus go back to again focus on breathing... doing this regularly will make your attention span more

@GhANeC 3 ай бұрын

Wow she’s so serene and with a lively but so calming tone. Not just instructional but interesting and immediately helpful video.

@AmandabellaDay Жыл бұрын

Diagnosed autistic/adhd. This is the BEST EXPLANATION I’ve come across!!!! Love this!! Thank you so much

@simongamez Жыл бұрын

I didn't know this would end with a meditation but I loved it! She has such a nice vibe, I love how she explained everything very simple.

@zdravkopopov33 Жыл бұрын

This is the number 1 lesson in every meditation guide

@onhazrat 8 ай бұрын

🎯 Key Takeaways for quick navigation: 00:01 🧠 Attention evolved to help the brain process information efficiently by prioritizing and sub-sampling environmental stimuli. 01:07 🔦 Attention is not just about focus; it also includes other systems like the broad and receptive "floodlight" called the alerting system. 02:37 🤹 Executive control is another aspect of attention, like a juggler keeping multiple goals and actions aligned. 03:42 🧘‍♀️ A breath-focus practice can help train and protect attention from mind wandering by anchoring the flashlight of attention to the breath. 06:49 🌟 The steps of focusing, noticing, and redirecting practiced with the breath can be applied to daily life, serving as a tool for maintaining attention. Made with HARPA AI

@lucasashworth2462 6 ай бұрын

oh god there's ai in the comments

@Ubermench-uy7dw 12 күн бұрын

Where can I find this ai ? Is it free?

@a_tefera Жыл бұрын

I like how she has broken down and explained the basics to Mindfulness Practice/Exercise.

@peterclark6290 Жыл бұрын

You could also challenge the vaunted multitasking process. Read a difficult book and notice how the distractions intrude. Bring your mind back to the task and eventually this 'executive' function will develop until you can focus up to the the next chapter heading. I used to use a motorbike as well for the same end. Till I could complete a ride and not have thoughts about work, family, or the weekend intrude on the task at hand, enjoying the ride, staying in one piece, etc. I've read that climbing does the same thing. Now retired, and old, I constantly learn new poems/songs and anytime I need them I recite them; going to sleep, exercise (walking only now), the 'office', advertisements (muted), waiting, etc. Don't start with Beowulf. The intensity of mind does make the world more interesting, you see stuff no-one else would notice.

@bonobo3748 Жыл бұрын

Skateboarding does it for me too. Motorbikes are dangerous because people's mind wander and they ride on auto pilot If I ever catch myself thinking about chores etc. while riding, I give my brain a mental slap / tap on the nose and say "NO!"

@chrisknowles7889 Жыл бұрын

This is great advice

@craven5328 11 ай бұрын

There is another psychological intervention similar to this called "The attention training technique". It involves, over 12 minutes, listening to a series of overlapping sounds, and then periodically switching your focus from sound to sound when a narrator tell you to. Someone on KZfaq has created a lot of 12 minute sound scapes to help you practice, and I've found then helpful...just the right amount of instruction / reminders to refocus your attention. Edit: I believe the attention training technique is used quite a bit in Metacognitive Therapy.

@TheWarcryyyyy Жыл бұрын

Mindfulness is often discarded as something esoteric, so this kind of videos are great to spread that useful knowledge in a more 'scientific' way.

@izabelreis5274 3 ай бұрын

I love her voice and the way she speaks

@jimtripathi 8 ай бұрын

He voice is so motherly ❤❤

@felipeattux9616 Жыл бұрын

Her voice is just... so soothing.

@stb357 Жыл бұрын

What an engaging speaker. Bravo. Great, simple mediation.

@greatmentors391 3 ай бұрын

I find her voice so meaningful and insightful

@danielsoares2479 Жыл бұрын

What a beatiful voice! So eloquent!

@rhiannablumberg4803 Жыл бұрын

I loved this so much. Without the stress of having to count the breath I was actually able to focus my flashlight on it... for the very first time! Ty❤❤❤

@NehalDeshpande 8 ай бұрын

This is the best meditation video I've seen till date

@capmendonca Жыл бұрын

Years ago I learned this technique, but back then I counted the amount of breath I was taking. Lots of stressed days I used this to calm my self

@thedood5665 Жыл бұрын

Her voice is so soothing ☺️

@Callummullans Жыл бұрын

🙏👏 this is amazing advice. It’s so hard to not get distracted in this day and age and I often feel like I’ve forgotten a fundamental part of myself and even how to get back to it. For a brief moment during this exercise I felt myself rather than being outside of myself or within myself and I will definitely be continuing with this exercise.

@dark-lord-vinay Жыл бұрын

She’s so calming

@The_Cyber_System Жыл бұрын

We've been practicing mindfulness for a long time. It was nice to learn a little more about why they work, and to then practice it. Our brain was very disorganised and wandering this morning but practice makes better.

@hanyoo1172 9 ай бұрын

I don't normally comment on KZfaq channel but this is one of the BEST Big think films I've ever watched. Amazing. Thanks Big Think!

@atomoyoga 7 күн бұрын

Yoga, meditation and pranayam for people who does not want to accept they are doing yoga, meditation and pranayam. Kee practicing ❤

@sonampalbar9040 Жыл бұрын

3:50 when the real exercise or meditation begin and after 6:01 Sweet dreams ✨

@Rays91546 Жыл бұрын

Love your voice

@panashifzco3311 Жыл бұрын

Really insightful and very calming video. So great!

@juliocesarpereira4325 Жыл бұрын

This reminds me of the Zazen practice from zen buddhism. I use it to focus and also bring down anxiety. Once, my father's heart pacemaker was defibrillating. My mother and I hurried him to hospital and he sat beside as I drove. I told him to do the zazen practice of breathing. The difference is that I told him to inhale deeply and take longer too exhale, so that he wouldn't hiperventilate. Sometimes my shoulder rubbed his and I could feel the electric shock from his pacemaker defibrillating. Later, we found out the device was defective. My mother told me that the zazen technique helped him a great deal during that crucial moment.

@ankita_pal_0305 8 ай бұрын

Your voice is so calming😌

@arpanmukherjee2072 Жыл бұрын

this is the most the most helpful video i have seen ,thank you big think a huge thank you

@aanafislamjabir7169 4 күн бұрын

This is the informative video I think ❤

@SiddharthArora02 11 ай бұрын

This is great! And it's very similar to the Heartfulness Meditation, the only thing that differs is that the Flashlight is directed towards the heart, and it's also there for you always just like your breath.

@fuaadlatif9420 8 ай бұрын

Thanks - this is very helpful.

@neesaljohnson86 Жыл бұрын

Lovely mindfulness presentation.

@budstep7361 10 ай бұрын

This was so helpful, thank you!

@DigSamurai Жыл бұрын

Amishi is a fantastic communicator 😎

@hopeEK2023 4 ай бұрын

This was really helpful, thank you!

@Lennybird91 8 ай бұрын

Seeing comments in here say, "oh well this is just mindfulness," but it's rare to see someone actually properly guide you through DOING it as opposed to just describing it. What's more interesting is a lot of science-minded folks have a hard time grasping the spirituality woowoo side of meditation... But if you look at HRV and autonomic nervous system balancing, you find steady deep controlled breathing by way of something like boxed breathing technique, you get similar results because it resets the balance between your sympathetic and parasympathetic nervous system.

@MuhammadAamir-dj9lg 5 ай бұрын

Mental energy in a precise way

@mohammedrashid7094 7 ай бұрын

what useful content thank you for providing this information

@marvinlaudinez1518 11 ай бұрын

I love it. Thank you.

@stefannikola Жыл бұрын

She has a soothing voice.

@CommKommando 15 күн бұрын

Wow so it was as a guided meditation..

@gambacherkalbenstein Жыл бұрын

She is GORGEOUS!!!

@how_to_persuade 8 ай бұрын

Excellent Video. Meditation for working

@Vanderful_life Жыл бұрын

bring it to the EDUCATIONAL SYSTEM ! open discussion with schools, communities , families

@Continentalmunkey88 Ай бұрын

0:40 cartography, yes, attention

@UnKnown-xs7jt 8 ай бұрын

Excellent presentation

@danellex 11 ай бұрын

This video was incredible, thanks

@adityaxnx 10 ай бұрын

Thankyou very much. I felt very good

@BirchKing8 Ай бұрын

Wow. So good! 💯

@mauricioweber8879 Жыл бұрын

Interesting variety of topics. Thanks

@matthewdrews Жыл бұрын

I like the white screen behind the chair, creating that "flashlight effect" (and nice contrasting shirt).

@CuriousObserver Ай бұрын

Bought and listened to her book on Audible. I definitely enjoyed it and highly recommend it if you want to learn the neuroscience behind meditation practices.

@immanny85 Жыл бұрын

This woman’s voice is perfect

@toilaxuannam Жыл бұрын

Thank you so much❤

@d.m.uu.8776 10 ай бұрын

thank you ❤ for sharing

@paulocoelho558 Жыл бұрын

There was something that caught my attention there is really far more information in the environment than can be fully processed. In my experience I often feel that for me to have a full human experience I would need more than just one life, what so far is no possible but we are sharing more and more information and now more than never before information really matters!!😁😁😉😉

@55Ramius Жыл бұрын

I could listen to this woman talk all day.. : )

@mokuho 6 ай бұрын

Thank you 🙏🏼

@GoutomKumar-dc1xy 7 ай бұрын

Thank you

@S_han1210 20 күн бұрын

Paying attention to the breath is firstly taught in Buddhism, it called Ānāpānasati meditation. It is one of the best way to practice one’s focus.

@rahulb1069 Жыл бұрын

Wow.. ancient indian breathing practices. Simply amazing to open up brain and it's completely free.

@kushaljethva3972 Күн бұрын

Meditation is key to everything

@The_Great_Darino Жыл бұрын

Probably not a good sign I constantly fast forwarded through the video 😐

@SabbirAhmed-jx8dr Жыл бұрын

"Sub-sample parts of what's going on" this line is gold.

@JKDVIPER Жыл бұрын

That was cool. I’ve done a lot of this work. I think it’s helpful.

@ayonsaha3971 Жыл бұрын

Very helpful video

@texxstalker Жыл бұрын

Thank you🙂

@Lashaaku Ай бұрын

Thanks

@LakeWebb Жыл бұрын

12:00 practice condensed to 7:24 - that's quite an accomplishment. 🤔🪄🤯

@omershahan10 4 ай бұрын

Whenever Im trying to sleep but my mind is full of racing thoughts and Im helpless, I try to hold my breath for a moment. You will notice, all of a sudden, there is a pause. Racing thoughts take a hold for a moment, your heartbeat gets relaxed and you'll literally feel how everything slows down. The pumping heart will be felt as it is in a slo mo mode.

@stoonookw 8 ай бұрын

love this!

@bspray5140 Жыл бұрын

We do this when we try to sleep, we focus on sleeping, then when we can’t we notice it and try to redirect it until we fall asleep.. same cycle

@Learna_Hydralis Жыл бұрын

I have this tool that I play with to increase my attention span on a work I currently doing: set a goal on actively seeking an immediate discomfort & celebrate internally if I experience it .. the word immediate is the key here!

@juanpablosanchezaveleyra6454 Жыл бұрын

How does that work? is it while meditating or while doing something else? if it is actively seems to me its the only thing you are doing?

@PatsyC57 Жыл бұрын

Thank you, I need it that, I finally understand how meditation happens and how we can control the runa mock child.

@MrMehrd Ай бұрын

2:42 actions and goals are aligned

@ansu423 8 ай бұрын

Watching this video inspired me to contemplate the impact Executive Function, and thus the Beliefs and Emotions present in the sub/un-consciousness, have on Focusing and Noticing with the Attention. The Conscious impacts the sub/un-conscious, and vice-versa, in an integrated feedback loop which can be leveraged for self-improvement. Awesome Video.