My process is to use a timer, and gradually increase the difficulty of my exercise during each interval. Example:
After successfuly accomplishing something, I am aware of an unwilled decrease in control which allows for a fresh wave of success to follow: It is just like the sine function in trigonometry peaks, falls ('down time') and is followed by the sine function rising from a low level again (goes from -1 to +1).
All things in my body are close, yet at the same time separated, just like breathing. Mantra: "Close, Separate" or "close, separation."
Since 'holding' one-pointed awareness at my abdomen seems impossible for me, during the inbreath I make a large 'black hole' in my lower center, and during the outbreath forget the black hole and expand awareness to visibility. Mantra: "dark (during inbreath), radiation (during outbreath)."
Spirituality usually shuns darkness, but it is awareness' close companion: recognizing it and giving it space allows the whole organism to breathe.
Copyright 2016 by Kevin Wacknov. Home Page.