A quiet place with minimal distractions aids the practice, though it is not an absolute necessity. The more one has cultivated strength of mind the easier it is to stay focused even in the midst of chaos. Concentration practice in chaos is a remedy for becoming reactive and swept up in the movement of sounds, sights, visual images, thoughts and physical sensations.
The Object
The object of concentration, the point of focus, can be anything; a word or sound, a visual image (imagined or material), a candle flame, the breath, physical sensations, a topic, a task, music, etc.
Ultimately the object can be awareness itself or presence, but usually it is best to start with something concrete, like the breath or a sound, and then transition to more formless objects.
The object influences the meditation and the meditator. For example concentration on an image of health and well being might elicit feelings of health and well being, while focus on a past, unpleasant situation can elicit feelings of anger and depression.
An object completely without conceptual meaning is a good first step.
The Result
Meditation can be used as medication or for liberation.
There is clear scientific evidence that meditation improves mental and physical health. It is a "medication" for lowering blood pressure and managing depression and relationship conflicts. When used for liberation, powers and health benefits are secondary side benefits.
Concentration's most important effect is an experience of calm, quiet presence, a calm abiding. This experience can be cultivated until it results in mental states that include experiences of absence of thought, emptiness and loss of self-centered reference. These states can be very pleasant and informative.
Keep in mind that as nice as they may seem, blissful mental states are ultimately distractions from the cultivation of the kind of presence and awareness that removes unnecessary suffering and leads to liberation.
Mindfulness
Mindfulness is being consciously and objectively aware of whatever is occurring within and around you.
Mindfulness practice begins with the cultivation of sufficient concentration to not be lost in the pursuit of distractions. As sufficient concentration is developed the attention is allowed to shift from a specific object to the flow of arising thoughts, feelings, physical sensations, sights, sounds, smells, mental concepts, an consciousness itself. The practitioner only returns to the chosen object, usually the breath or bodily sensations, when he or she gets lost in thought and realizes it.
Mindfulness leads to insight into the nature of one's mind and environment. The practitioner experientially learns that there is a continuous process in which everything is impermanent, stress is a natural part of life and there is no solid self. He learns that everything has a cause and effects. As these insights arise, there is an increasing sense of well being. There is an acceptance of things as they are and a capacity to act effectively.
Meditation Plus
Meditation is part of an overall system which combines meditation, wisdom and skillful or ethical behavior. Without the other two, meditation is very powerful medicine. It can be used to train better doctors, engineers, securities traders, assassins, spies and soldiers.
With wisdom and skillful behavior practitioners can experience the deeper benefits of increased compassion, loving kindness, sympathetic joy and equanimity.
According to the teachings of the Buddha, the integration of wisdom, ethical behavior and meditation leads to the cessation of suffering and Nirvana.
For further information about the benefits of mindfulness
For instruction on insight meditation
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