🧘♂️ BSBM+: A New Advanced Multi-Anchor Meditation Technique
If you’re familiar with my work on the cognitive shuffle and other cognitive techniques for improving sleep and emotional regulation, you might be interested in my updates to the new meditation method I’ve developed. It’s now called BSBM+. The “+” is for the optional unstructured meditation that follows the body scan.
BSBM+ is a multi-anchor meditation technique designed for experienced practitioners who want to strengthen their ability to refocus attention, regulate emotion, and train the mind—not just during meditation, but throughout daily life.
Unlike typical meditations that rely on a single anchor (like the breath or body), BSBM+ involves:
- Structured body scanning
- Breath awareness
- Mantra recitation
- And physiological sighs—a calming breath technique studied by Andrew Huberman
After the structured phase, BSBM+ can optionally transition into unstructured meditation, such as Shikantaza or Reflective Meditation, allowing the mind to settle into open awareness.
I’ve published a detailed update on BSBM+ over on my Substack. It includes a breakdown of the sequence, the rationale behind it, and some reflections on how it fits into broader work on cognitive and emotional self-regulation.
👉 Updates to a new advanced type of multi-anchor meditation
This is an evolving project, and—as with the cognitive shuffle—I’m interested in feedback from meditators, researchers, and anyone curious about how structured cognition can support well-being.