You Can Perform Neurosurgery on Yourself
Experiential focus would be paying attention to something that’s going on. You’re engaged in what’s going on. Vipassana would be a good way to do that or even just listening now to the sound of the air-conditioner will move your mind into experiential focus.
Narrative focus is when we’re telling ourselves a story about our experience. These are two very different ways that the mind works.
Rest Your Hands
"Several times a day let your hands relax completely. For at least a few seconds, let them be completely still. One way to do this is to place them in your lap and then focus your awareness on the subtle sensations in the quiet hands."
~ Jan Chozen Bays