Inclusive concentration

Technique: This is a broader version of the single-pointed concentration technique. Your area of meditative interest encompasses multiple objects and allows for some movement of the mind – within a limited scope. The practice is the same as an exclusive concentration technique, except you can focus on many objects.
For example, stay focused on all sensations that are relevant to the act of breathing. Be aware not just at the tip of the nose, but also the sound of the inhale/exhale, the feeling in your chest, the difference between in and out breaths, etc… Either allow your focus to methodically move from one object to another, or try to hold each object simultaneously in awareness. This can also be done with somatic sensations, as in ‘body scanning’. To do this systematically scan the body with your awareness, or try and be aware of multiple points of sensation at once. If you notice your attention has wandered to an object that is not part of the set of experiences you are interested in, then steer it back on track and start again.
Some examples of concentration sets are:
-All feelings that accompany the breath.
-All bodily sensations.
-Just bodily sensations in a particular region.
-Just your emotional state.
-All sounds.
-All visuals.
Benefits: • Easier to do than single-pointed concentration technique • Obtain insight into the nature of impermanence + selflessness + cause & effect/ interconnectedness. • Strengthen concentration skills • Achieve Access Concentration • Become very present.