There are various focus points or ‘anchors’ in mindfulness, this is how we are reminded to keep returning to the present moment (over and over) and how to stay with the moment
Anchors might include – Coming back to your breath, locating a sound in your environment or tuning into your 4 other senses. It will depend where you are getting stuck with your focus for example if you are experiencing a lot of physical physical and your focused on this, you might try to shift your focus to anchoring to your breath and steadying your focus here- Square Breathing Technique Link visual here or with instructions here
Finding your anchor and remembering to come back to it is definitely a practise rather than a skill. The aim isn’t to be able to remain in the present moment rather how to be aware of attention, where it goes and continually bringing oneself back.
We are so automated in thinking, judging, planning, projecting into the future, we aren’t sure how to lead the mind, we just tend to follow it around wherever it wanders off.