Find a quiet place, a quiet corner where you feel most safe. Put away all that could disturb you and let others in the house know about what you are going to do. Maybe they want to try it. If you have a corner in the garden don't hesitate to sit or lie directly on the grass barefoot. If you sit upright the chances you stay aware are bigger.
Sit down and find that comfy position you can keep for at least half an hour. This is named ground yourself.
For a better concentration close your eyes (as for the certain strength exercises so far :-)).
Do you remember the exercise "meet yourself" in front of a bigger mirror? If you have that bigger mirror where you can see yourself entirely than position your body in front of the mirror and keep the eyes open.
Bring your awareness to your whole body and short distance around it. Try to touch the space around your body, imagine you see the own aura and you just lead your hands like in a dance around your silhouette.
Bring your awareness on your toes and move up towards your body shifting your attention from one area to the next, slowly and piece by piece.
Notice all sensations you feel and do not judge anything. If any thoughts are coming, let them coming and go back on the body area where you were in that moment. If you need to touch it, touch it - this is for sure the modality to move your full awareness to that point.
Lead your focus up to the head and above the head. Stay there for a few moments and come to your chest. Visualise your heart, your thymus gland and your lungs. Observe the movement of your chest. Feel the in-breathe and the out-breathe for several minutes. Close the eyes. Breathe in along 6 seconds, keep the breathe up in the chest, let the healing energy built there for 4 to 8 seconds and while breathing out along 6 seconds relax entirely all the muscles of your body. Imagine how the lungs relax, how the heart smiles and how the cels dance :-)
If any thought are coming, let them coming but knowing that thoughts, like emotions, travel around us and it is our choice to keep them, to invite them inside, to observe them (as they are on their journey looking for a rest in our head :-)) or to talk to them and invite them outside .... and here I mean only those thoughts that do not serve us.
Thoughts do not own us. Let only those thoughts own you that show you the life you want to have, to live. Serving thoughts are to be kept :-)
Thoughts are not our reality. They can become our reality if we keep them, right?
Thoughts are snowflakes ....
Thoughts are like those smart aggressive monkeys around the temples in Asia :-)
YOU are the DJ - you can orchester them :-)
Do that exercise with the pencil among the lips :-) - I have to draw this in the near future ....
Every single time you get distracted take your attention by hand and bring it back to the breath. This is your ANCHOR.