You can practise with breath, contact, sound or sight. Start with the option that is easiest to notice.
Try four ordinary options
Sit comfortably and notice one natural breath. Then feel the contact beneath one hand. Listen to one sound, and finally look at an ordinary object. Spend a few moments with each. You are comparing what is easiest to notice, rather than looking for the deepest experience.
Choose by comfort, not by a rule
If noticing your breathing feels effortful, choose sound or sight. If the room is noisy, that sound can be your anchor, or you can use contact with a chair. Keep your eyes open whenever that suits you. One approach is not a test you have to pass before trying another.
Use a simple return
When you notice thinking, say thinking quietly if useful, then return to the next clear detail of your anchor. Do not try to recover the exact moment you lost attention. Begin with what is here now.
Try it today
Choose one anchor and one everyday cue, such as sitting down for a break. Practise for a few moments, then continue your day. In My progress, note which anchor you would like to try again.
General wellbeing guidance from Mahonie. Adapt or stop any practice when you prefer.