Becoming more mindful is always a long-term project, but some strategies can be learned and mastered quickly
This tactic builds on the basic targeting of the breath as a particular sensation and location to involve shifting our observation sequentially from one target of personal experience to another. Building familiarity with flexibly directing our awareness reinforces it as a capacity of mind that can operate like a camera, focusing and directing
on individual phenomena of our current experience, like the breath, heartbeat, or back pain, and out to the"landscape" of the physical, emotional, and thought phenomena of the moment, in part or whole.simply involves moving the target of one's mindful awareness, up or down the physical self from the experience of one's breath to, say, feet, then legs, then waist and upward, or scalp and downward, covering the full body of somatic experience.
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