Vipassana Meditation- Ven Mahasi Sayadaw

In Vipassana meditation, what you name or say dosen't matter. What really matters is to know or percieve. While noting the rising of the abdomen, do so from the beginning to the end of the movement just as if you are seeing it with your eyes. Do the same with the falling movement. Note the rising movement in such a way that your awareness of it is concurrent with the movement itself. The movement and the mental awareness of it should coincide in the same way a stone that is thrown hits the target. The same thing goes with the falling movement.

The above is the teaching by Ven Mahasi Sayadaw on keeping bare attention while meditating.

Well this is a simple practice, try it. It will improve on your concentration level and tame your monkey mind. See if you can do this for half an hour.

Cheers