To develop the necessary concentration for Mindfulness Meditation you may want to begin your meditation focusing and strengthening your ability to follow breath. After some time you can expand your awareness from breath to include the sensations of the body. Then eventually you welcome whatever arises. The goal of Mindfulness meditation is to be completely in the here and now as it occurs. Practice is necessary to develop and stabilize your concentration for this particular meditation.
Sit comfortably, spine tall and close your eyes. Become completely aware. Notice each and every moment. Feel the breath and follow it. Be in the here and now. Let your experience unfold as you keep your awareness on the present moment. Mindfulness awareness allows and embraces whatever arises. Sit still, very still being with all that presents itself in the moment. Continue to be mindful for 20 minutes. Then when you open your eyes let this building of awareness go with you into the day.
References:
Swami Durgamamda. The Heart of Meditation – pathways to a deeper experience. SYDA Foundation publications, New York, 2002.
