Introduction to Mindfulness - Dean Amory

Exercise 2: Mindfulness Meditation/Vipassana
In Vipassana, the object of meditation is one's own consciousness in
the present moment. While we continue to use the breath as an
anchor to the present moment, it is no longer the primary object.
Instead, we become aware of whatever the most prominent stimulus
is in that moment, and we allow that stimulus to be our object. It may
be a thought, a feeling, a physical sensation, a sound, a smell, or just
about anything else. Whatever it is, we simply notice it without
becoming involved in thinking about it. In this sense, we are working
toward achieving an objective and non-reactive state of mind. At the
same time, Vipassana is not primarily a relaxation technique and we
are not trying to flee from reality or go into a trance. The goal is
active and objective observation of our subjective experience, without
attachment.
In terms of actual practice, try to find a quiet place where people,
phones, and other distractions will not be an issue. Wear comfortable
clothing and consider taking off your shoes. Sit up straight, either on
the floor (perhaps on a cushion) or in a straight back chair. Place your
hands on your knees or folded in your lap. Keep your eyes open, but
not focused on any particular point or object. Take two or three deep
breaths and begin to focus on the present moment. As you begin, use
your breathing to anchor you to the here-and-now. As you continue,
notice the most prominent stimulus, whatever it is, without engaging
it. Try to sit still and maintain focus for 20 minutes. Just as you are
not reacting impulsively to the thoughts or feelings that you have, do
not react impulsively to physical discomforts as they arise. For
instance, if your nose itches, do not immediately reach up to scratch
it. If you want, you can choose to scratch your nose. Or, if you want,
you can choose just to let it be. Whatever you decide, act in
mindfulness and with intentionality.
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