According to Joseph Goldstein - “Mindfulness is staying alert for the arising of thoughts and sensation and this awareness keeps us on track when we get lost in these thoughts and sensations. There doesn’t have to be any struggle in being mindful in meditation. It’s a simple as breathing, because our body already is breathing. Settling into meditation become aware of your body. Sensations from the body may begin to arise, just notice what is happening without changing anything or being judgemental. Just sit, know you are sitting and simply be aware of what the body is doing. The body is breathing. If you begin to slip into a pattern of struggle with the sensation or wanting to change the unease, simply go back to - there is a body and let everything settle. You might become aware of sounds around you and the sound of your breath. There is nothing to do. There is nothing to be. There is nothing to have. Simply phenomena passing. Any thoughts and images that arise and appear also disappear in the flow of changes that are happening and noticing that this is happening is being mindful.”
Ep.106 - The Methodology of Mindfulness - Insight Hour Podcast with Joseph Goldstein.