Being Present

Formal mindfulness meditation is about training the mind in concentration and attention. By definition, concentration and attention require that we hold our minds in one place, focused on one object, for an extended period of time.

We experience this state of full attention and concentration in many areas of our lives, often not intentionally. When our attention is caught up in something interesting and we are absorbed by it we experience a sense of concentration and focused attention, often called “flow”. We might experience it while playing games or solving puzzles. Or we could experience the flow of attention and concentration when we are caught up in a particular project at work or at home.

The experience of being caught up in flow is one of being fully in the present, experiencing only what is going on with the object of our attention at this moment – the game, the recipe and cooking, cultivating and planting in the garden, running, biking, or some other form of intense exercise. Or while creating a piece of art or music, playing or listening to music. When we become aware of what is happening, we realize that we are not thinking about the past or the future. Our mind is totally focused on what is in front of us. This is mindfulness. Being present in the here and now.

Choosing an object of meditation is making a conscious choice about where we want to place our attention in the present and holding our concentration on the object for the time we set ourselves for practice. When our attention wanders, we start over and return our attention to the original object we selected before we began our practice.

Many things can function as an object of meditation and are usually based on the senses – touching, seeing, hearing, smelling, tasting, and thinking. Some are internally oriented and others are externally oriented.

Common internal meditation objects include conducting a body scan, holding attention to the movement of breath, watching our thoughts in a particular way, and noticing emotions or body sensations as they come and go. Each of these has specific instructions for cultivating attention and concentration with the particular object.

We might also place our attention on external objects of meditation such as sounds, the feel of a small rock in our hand, the feel of the air on our face, or the sense of heat, cold, or the touch of clothing on our bodies. We may focus on a candle flame or a particular picture or mandala.

Over time, we may want to practice by selecting different objects of meditation for our practice. While in the beginning, selecting a specific object and staying with it over many practices cultivates attention and concentration, as our practice steadies we may choose to experience other objects of meditation.

Whatever object of meditation we choose, it helps to remember that we are cultivating attention and concentration through being mindful of our present moment experience, without judgment. When we get distracted, noticing we are distracted, and returning to our original object is the essence of mindfulness.

A practice may go like this. I select mindfulness of breath as my object for today’s practice. I settle into my practice, bringing attention to the breath. I follow the breath by noticing the sensations of the rise and fall of my belly with each inhale and exhale. After a bit, I notice that I am no longer paying attention to my breath, rather I have been thinking about what to fix for breakfast. That moment is a mindful moment. I am aware of my experience of thinking. Gently, without judgment, I return my attention to the rise and fall of my breath in the belly. A moment or so later, I notice I lost attention on the breath and I am thinking about a work project. Gently, without judgment, I return attention to the breath and rise and fall of the belly. Some moments later, I notice my attention is caught up in a sensation of pain in the back. I note that is where the attention has been and I return attention to the rise and fall of the breath in the belly. This process continues to repeat for the whole practice. With attention, I also notice that the wandering away of mind is reduced and I can hold my attention for a longer period of time.

I suggest practicing with a specific object for several days or weeks until a state of steadiness has formed in the mind. You may then wish to experiment with a different object for a few practices to get a sense of cultivating presence and attention with different objects available to you.