Hi there,
'Focusing', by GendlinWhat Richard Zen is talking about here is a kind of noting that is very simple and present with what is. The 'focusing' techniques is proof of the effectiveness of noting. By allowing and accepting what is, with mindfulness, the thing that is causing discomfort dislike or irritation will shift/change, even if it is only our 'mental resistance' to a current injury and pain.
Vipassana builds up acceptance, tolerance or teaches us to let go. Letting go can help us get to a point where we feel good, too, but its not the cultivation of good feelings, parse. Thought if they come along, it's good to be with them until they pass.
So Vipassana can sensitise you! So its important to let go, or keep noting, or sharpen the insight by keeping it around the breath. When scanning the body or investigating the body part by part and piece by piece, you can over sensitising the body. This is the advantage of bringing it to the rising and falling of the abdomen, you get better concentration while still developing the insight, because the object is moving and changing, 'khanika samadhi'!
You can still do Goenkha's technique, just not all day during daily activities, and sometimes even while sitting you may be better off not doing it too. Because you may begin to recognise a subtle aversion to all sensations 'Vedana', at this point it is good to strengthen the concentration, which will calm the mind. When the mind is calm, you have the basis for developing some equanimity. (note this equanimity I'm talking about is not high equanimity-but the jhanic factor, which is one of the seven factors of enlightenment-mindfulness, concentration, joy, equanimity, investigation, calm & effort-so it is still good. These seven factors can sometimes be simplified into the five faculties - mindfulness, confidence/faith-from experience, wisdom/investigation & effort.)
"Five Faculties (indriya) and Five Strengths or Powers
Faith & Wisdom balance each other, as do Energy & Concentration.
The Five Faculties are ‘controlling’ faculties because they control or master their opposites.
The faculties and powers are two aspects of the same thing.
Faith (saddha) – controls doubt
Energy/Effort/Persistence (viriya) – controls laziness
Mindfulness (sati); – controls heedlessness
Concentration (samadhi) – controls distraction
Wisdom (panna)/Discernment – controls ignorance" added that in from some buddhist page, this stuff is not made up its basic buddhist understanding, Goenkha, has his own style and doesn't cover everything in those first ten days!
Any way Good luck