I normally focus on interesting unanswerable questions like "what does a one handed clap sound like", or I feel different parts of my body. It's very difficult to focus hard enough to feel parts of the body on demand. I then focus on feeling my environment around me with out looking at it. I go from the things on the floor with me...then I move on to things on the walls....things in the drawers.....etc... then finally I focus on thinking about breathing in and breathing out, when my mind starts to wonder I just snap back into in...out....once Im in a euphoric state then I slip into bed and go to sleep. It takes a long time to master but when you do, it's well worth it, it's like a high all by it's self.