As your mind starts to wander or gets distracted, and random thoughts related to the regrets, dreams and worries about the past or the future begin to flash before you, try to observe them neutrally as passing thoughts, without clinging to them.
Do not resist, chase or pull away from your chain of thoughts, and try to recognize your moment-to-moment awareness.
Apart from thoughts, you may find certain changes in the mood or other feelings bubbling up on the surface for you to explore.
Be aware of the rhythmic breath of your body, from the tip of your nose to your chest/belly.
Focus on any sensations that occur on your feet, legs or hands.