Yogi: I have anxiety and I’m grateful for the instructions to develop continuous awareness before diving into the emotions. I’ve been following the breath as a neutral object but anxiety is also in the body, and it doesn’t help much.
Sayadaw: You can be very creative in finding neutral objects yourself.
Anytime I’m alone or quiet, I’ll keep my mind gathered by being aware of some object.
I’d touch all five fingers and pay attention to one touching point until the others faded. Once I know that the others have faded, I would switch to another touching point. I would challenge the mind to start again with the next finger and so on.
Always, I would exercise the mind’s ability to rest and stay because thinking creates agitation. I had also used the inhaler, sticking it into my nose for the sharp scent to grab my attention.
You have to find a way for yourself.