My meditation practice gets very erratic lately. There are good, long undistracted practices, but most of time I will abandon the practices half way just becuase too much random and distracted thought.
I started the "Hong-Sau" method taught by Self Realization Fellowship , and found that it is useful but also difficult to implement in the meditation. Here is the abbreviated version that I think I can live with it.
1. Breathe deeply to get body and mind in relaxed state. Inhale count to 5, pause count to 5 and exhale count to 5 for 6 to 10 times
2. Focus attention between the eyebrow ( the third eye)
3. Inhale and mentally chant "Hong", exhale and mentally chant "Sau" while focusing on the third eye for the next 10 to 15 minutes
4. Let go and still focus on the third eye, stay calm and quiet for the rest of the meditation.
I found it difficult to stay focus between eyebrow and mentally chant "Hong" "Sau" at the same time. I sometimes abandon the chant and just focus on between the eyebrow.
This morning, I have one hour and forty five minute meditation. It is the longest time I spent in the last month.