People like to ask what they should focus on when in sitting meditation. As I said in a previous post about the subject and object, there are billions of moments in a snap of fingers. So there are billions of moments the subject and object are unified. There are billions of moments during which subject and object are separate. For normal people, their minds are often in a scattered state. Very often the state that subject and object are separated are scattered around. Buddhism practice is to extend the time that subject and object are not separate. As I gave two examples in that post, there are two ways to practice that. One way is sitting meditation. The other is just doing the thing you are doing.
When you are just doing the thing you are doing, you are focusing your attention on that thing. So by doing the activity and meet the flow, you are in the state that subject and object are not separated. Then you won’t get caught up with thinking, and you will always have the space to pay attention to other things that come up. Depending on the intensity of the activity you are doing, you will be able to pay attention to a bigger or smaller scope of space.
When you are doing sitting meditation, since you are not doing anything, you have more space that allow you to be harmonic with a bigger outer space.
So these two are the two very basic practice of Buddhism. By doing them, you will be able to focus your mind and be in the state of subject and object not separate for a long time.