Leonard A. Bullen, a pioneer in the Buddhist movement in Australia, wrote in his essay, Buddhism: A Method of Mind Training, "It is largely by the development of attention---expanded and intensified awareness---that the mind can eventually become capable of discerning things as they really are." Concentration is the ability to focus your attention on an object. With sustained concentration, you can note the finer details of your present experience.
Focus on the Breath
One of the basic concentration techniques in meditation is to close your eyes and focus on the breath. Although the technique sounds simple, in the beginning, it is remarkably difficult to remember to stay with your breath for more than five inhalations in a row. The tendency is for thoughts to arise and for them to sweep you away into planning or dreaming. This is natural.
When thoughts arise, let them go. You can note silently to yourself, "Thinking," and then return your attention to your breath. As your concentration deepens, note the subtle physical sensations of your inhalation and exhalation. Try not to let language or the concept of breathing get in the way of your experience. Feel your breathing, even the space between breaths, directly.
Bare Attention
As you meditate, sounds and sensations around you will be distracting. Your back might ache, you might feel sleepy or the sound of the vent may bother you. Try giving your distraction your bare attention. The Venerable Pannayaro, an Australian Buddhist monk, writes, "[Bare attention] uncovers or lays bare things as they really are. In this way, a non-reactive, unconditioned awareness is acquired that leads to insight knowledge."
Pay attention to your distraction without judgment. Simply hear the sound or feel the sensation. When observing a backache, you might note, "pressure, throbbing, tightness." Be aware of your reaction to your pain. You might note, "Dislike, fear, anger." You do not need to change anything about your reaction or scold or congratulate yourself. Simply be aware.
Set Your Intention
With practice, you will be able to notice more quickly when thoughts have taken you away from the present moment. You will not be able to stop your thoughts from arising. And even with many years' experience, thoughts will continue to distract you during meditation. Each time you realize you are distracted and then remember to bring your attention back to the present is a moment of awareness.
To bring about those moments of remembering, at the start of your meditation set your intention to come back to your breath when your attention wanders. Consider setting the intention to be aware of your breath in daily life. When you note your breath before you pick up the phone, you will be more present in your conversation.
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