[excholza]

I propose an alternative for doing this. You may sit, stand, walk or lay down. Do it naturally as you normally do when you do not practice. Then you breath in and out, in and out as normal. During breathing, you practice to aware of your mind and your body.

When you breath in, you aware that your body is breathing in (not you breath in).
When you breath out, you aware that your body is breathing out (not you breath out).
Question is who aware that your body is breathing. The answer is your mind.

After doing this for a short period. Then your mind will move to think.
If your ‘Sati’ is sufficiently fast, you should know immediately that your mind moved (from aware of breathing) to thinking. After your mind aware so, it may continue thinking, confusing, upsetting or whatever, aware it as it happens. Then, come back to aware that your body is breathing in and out.
Repeat the above process......

If your mind is calm, aware that your mind is clam.
If your mind is calm and you like it, aware that your mind likes.
If your mind is not calm, aware that your mind is not calm.
If your mind is not calm and you do not like it, aware that your mind does not like.

If your mind thinks something good, and you like it, aware that your mind likes.
If your mind thinks something bad, and you do not like it, aware that your mind does not like.

Aware whatever happens as it is. No need to adjust it.
We need to know the truths of our body and mind.
If we adjust them before knowing, then we would know only the fake.

By practicing this, when you come to use normal life daily, you may see that you have more ‘Sati’ in each day. And when all Moha (delusion), Dosa (angry) and Lobha (wanting) come to your mind, you would see them clearer and easier.