So ... mindfulness isn't something you achieve. Don't worry too much about trying to figure out what "mindfulness" is and how to "achieve" it. I'm answering it as if the question were, "Anyone have a guide on how to meditate without getting lost in stories?"
There are lots and lots of guides, books, teachings. Buddhist methods tend to be very popular because many practitioners want to teach it in service of humanity and will put up with a lot of things from students.
This is not complete or comprehensive. It shows you the first door and you an get fairly far with it. By the time you gain some skill in it, you would be able to find other guides to continue on.
If you like the Buddhist tradition, there are books like "Mindfulness in Plain English", available for free. I also liked "Mastering the Core Teachings of the Buddha" but not everyone does, and it's considered fairly advanced. Advanced or not, the first couple chapters are worth reading. It too is also available for free online.
A method that is not of the Buddhist tradition (though influenced by it) is Dan Millman's "Way of the Peaceful Warrior." The book is written as a teaching story. If you want more of a step-by-step guide, Millman's "Everyday Enlightenment" will work.
Zazen is essentially Samatha (Zen <- Ch'an <- jnana). Ashtanga Yoga is Samatha or Vispassana while using body posture as the concentration object, similar to Zhang Zhuan from the Chinese traditions. The devotional practice of Bakti Yoga results from Samatha and Vispassana, using the meditational diety or compassion as the concentration object.
There is the practice, and there are names like "samatha" and "vispassana". The basic practice is the same, regardless of the tradition. Different traditions will have different maps, different flavours, and some will work better for specific individuals simply because they were designed for that individual's hangups.
About the only thing does not fall into samatha or vispassana is guided meditation. But that's actually samatha in disguise. That is, guided meditations are not as effective without being able to hit some of the deeper jnana. Without skill in samatha, guided meditation is more or less a relaxing daydream.
ALL of them require mindfulness. It's not that you find a specific practice that exercises mindfulness; it is that you are mindful of your practice -- be that sitting on a cushion or coding on a computer.
2. Comfortably sit down, hands in your lap, keep the back straight.
3. Don't tense up. Breathe normally with eyes closed.
4. Be aware of the moment inhaling starts. (Important)
5. Be aware of the moment exhaling ends. (Important)
6. When you start thinking, mentally take note: "I'm thinking."
7. Refocus on breathing. (4 and 5)
8. When you get distracted by a sound, an itch, a cramp or smell, mentally take note: "I'm hearing, I have an itch, etc."
9. Refocus on breathing.
That's it. With time, your trained mind will naturally stop producing random thoughts and your day to day mindfulness will steadily increase.
Some tips:
- For beginners, counting inhale and exhale moments makes it easier. (1-inhale, exhale-1; 2-inhale exhale-2; etc) Stop at 7, restart from 1.
- If sitting meditation is too difficult at first, start with walking meditation. Instead of focusing on breathing, be aware of your stepping (left, right, left, right, etc.) Then sit and focus on breathing.
Depends on how alert you are after waking up. If you're still sleepy and groggy then sitting meditation will be difficult, in which case walking meditation would be the better choice. I prefer sitting meditation after taking the morning shower and having coffee.
I'd recommend studying The Power of Now by Eckhart Tolle. I tried to read a few books on the topic, and this is the first one that managed to catch my attention. It's straightforward and thorough, and he's very good at explaining things that are very hard to put words to. Mindfulness is the core of the book, meditation (as in exercises) is secondary. I think it's an outstanding introduction to the what and why of mindfulness, and a gentle intro to meditation. The audio book version is quite good to, he's an outstanding speaker, with a distinct voice. Look him up.
Anyone who often feels like the mind is a chaotic stream of thoughts and emotions that one can barely control might find this read quite useful. I wish I had read it twenty years earlier. That said I've met a couple people who couldn't latch onto it, so your mileage may vary.
It is excellent. He now has a follow-up book,
Beyond Mindfulness in Plain English: An Introductory guide to Deeper States of Meditation
that I've just started. It promises to take much more time to practice via the book's techniques.
