Be compassionate with yourself

Gently shift your attention back to the part(s) of your body where you notice the urge. Allow yourself to notice whatever sensations come up in these places. If it becomes overwhelming to notice the sensations, gently return your attention back to breath for a few moments and then go back...

Don’t get down on yourself if your mind drifts. Minds are built that way. Just bring your attention back to the task at hand. Gently observe distracting thoughts without acting on them.

If you notice yourself slipping and not sustaining your boundaries, ask yourself what's changed. Find out what you do have control over and what you are going to do about it.