Walk somewhere at a deliberately slower pace than normal. Stop now and then to look at something properly, and let your breathing settle into the pace.

Two senses rarely get named: the one that tells you where your limbs are, and the one that tells you which way is up. Pressing your feet into the floor or slowly turning your head feeds both.

Once a day, run through five things in order: how your mind is, what your body feels, how the breathing is going, what the emotional weather is, and how much energy you have. Curious, not marking yourself.

If you have spent thirty years being told you are careless, lazy or too much, no attention technique will touch that. Kindness practice, aimed at yourself, is the part that does.