Comment by tomrod

I'm not studied in any particular tradition. I typically take a few minutes to connect with exactly what my body is feeling. The socks on my feet, the cinch of a belt, the wind blowing my hair, the cool or hot of HVAC on my palms and knuckles, the minor ache or pain, and so on.

I typically start from my feet and go to top of my head, then back down to my nose. It typically takes me about 10 minutes.

Then, I ponder what I remember of my coffee, breakfast, dinner the night before, how I felt when I woke up. Then I imagine how I want to change things. I do this 2-5 minutes.

At that point, I plan my day.

It works for me. I know there are a ton of different ways to do it, but for me it's simply a time for reconnecting to my internal and external self. Because its the same format with new content (what I feel now, what happened most recently) it feels more like a common exercise routine than a hard thing. But it took a few weeks of frustrating effort to learn to keep focus.