Sit silently and observe your current mental state and emotions. What do I feel? Why do I feel this?
When you find your mind wandering and worrying say to yourself, ‘COME BACK’ to bring yourself back into the moment.
Tune into your moods.
Set aside a worry time for your mind. Instead of worrying often about matters, only allow yourself to worry within a certain time frame. If you feel worries coming over you, state to yourself that they are to be cleared until worry time.
I do not follow any rule, I create my own