Concentration is the heart of the practice. It is how we cultivate Mindfulness. We center in and focus on the senses that are activated in the present moment. Instead of talking about it, I will offer a couple of concentration exercises for you to use.
The first is a focus on the breath. For meditators who struggle with finding the breath and staying with it, this will really help.
GUIDED MEDITATION ON THE BREATH
All sensations can be the focus of concentration practice. Sound is a particularly pleasurable sensation to attend. Here is a recording I made of a series of sounds.
MEDITATION ON SOUND
After spending time editing the recording of bells and various water sounds in nature, I was washing up the breakfast dishes and, because I was in that listening space, the sounds were absolutely amazing and wonderful. (It reminded me of being on retreat and, by the fourth day, the racket of clatter in the dining hall sounded like a beautiful symphony to me. What a gift to myself to find the joy and the beauty in simple sounds.)
I wondered if my students, after meditating on sounds for a good part of the class, would also find the washing up so intoxicating. So we assembled in the kitchen and I did a short meditation at the sink. And indeed, with their eyes closed and their attention focused, they also enjoyed the ‘symphony’ of pouring water from pot to glass to sink and around again.
Next time you are washing up, you might try it for yourself. (Of course, don’t be wasteful of the water!)
As with all the aspects of the Buddha’s Noble Eightfold Path, I have written quite a bit. If you are interested, feel free to check them out.