Alan Wallace Fall 2012 Retreat Podcast: Vipashyana, Four Applications Of Mindfulness

For those having difficulties settling the mind, Alan proposes mindfulness of breathing as a useful prelude. Use each breath—and in particular, the out breath, especially the end of the out breath—to release any residual tension and relax the body totally. Make use of every out breath to relax more deeply and release any rumination. Core relaxation is a prerequisite to settling the mind. When practicing settling the mind, maintain peripheral awareness of the breath. Meditation: settling the mind with mindfulness of breathing as a prelude. 
1) mindfulness of breathing. Practice the mindfulness of breathing technique of your choice. If you detect any rumination, relax, release, and return.
2) settling the mind. Let eyes be open, gaze vacant. Direct attention to the space of the mind and its contents. Maintain peripheral awareness of the breath. Apply introspection to the quality of mindfulness and apply remedies as needed.
 Meditation starts at 3:03