Introduction to Mindfulness - Dean Amory

Read more:
http://www.mindfulnessinfo.com/exercise-6-visualization/
Exercise 5: Concentration/Samadhi Meditation
This form of meditation focuses the attention on an "object." The
object could be an actual physical object, a sound, an image, a mantra,
or just about anything else. The object of focus is not the most
important piece. Instead, what is most important is simply the
process of learning to concentrate. Learning this skill will have its
own benefits: relaxation and stress reduction. But on top of these
benefits, learning to concentrate will be a skill that transfers over to
the practice of Vipassana (mindfulness meditation).
In essence Samadhi is simple: First, pick an object. Second,
concentrate on it. In practice, it can be much more complicated. Try
starting by taking a few deep breaths to relax. You may find that
maintaining concentration on the object can be difficult. Every time
you notice that your attention has drifted, and it will drift, simply
bring your focus back to the object. Try to notice the object like you
noticed the raisin. Look at it through a microscope. Take in every
aspect of the object and appreciate it. Be patient and do not be too
hard on yourself, maintaining concentration on any object can be
difficult. Start with only a few minutes and progress into longer
periods of time.
Read more: http://www.mindfulnessinfo.com/exercise-7-
concentration-samadhi-meditation/
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