Calmer, try to concentrate on the breathing itself. Carefully notice your breath coming in and going out, observing the nuances of your breathing and the changes taking place in your body. Notice the sound, length, and depth of your breathing, the movement of your abdomen and torso, as well as the temperature and energy you feel in your body. Beginners who have trouble concentrating can place one hand on their Dahn-jon and one hand on their chest. Notice the movement of the abdomen and torso, as well as the length, depth, and smoothness of the breath.
This method involves visualizing a specific object or natural landscape. Commonly, we picture in front of our eyes the bright sun, a calm sea or lake, or a bouquet of flowers in full bloom, for example. Or we concentrate on one of the body’s seven charkas (energy centers) and also visualize the color associated with that charka. Practitioners usually concentrate on the lower Dahn jon, which is equivalent to the second charka located in the abdomen. Visualizing a red ball, the sun, or a candle will help to develop Dahn-jonawareness.
Our meditation practice itself is the key to developing the mindfulness that lets us recognize the nuances of our lives. By becoming more aware of what we are actually doing during meditation – being more mindful of our bodies and minds—we can in turn be more aware in our everyday lives, even when we are not meditating.