If you can concentrate on information coming through three different channels (hearing, sight, touch) x from the outside world simultaneously, this will allow you to stop fixating on your thoughts.
Sit comfortably, close your eyes and listen to the sounds coming from the world around you. Try to hear them all: from the noise of the ticking clock and the sound of the pages being turned to the voices of the neighbours, the noise of rain outside the window or other everyday noises that you are used to ignoring. All sounds evoke thoughts, but this is exactly what we are trying to avoid. Sound exists in silence and you need to start listening to the silence, relegating all other sounds to the background.
Focus on the space in which the surrounding objects are located, and not on the objects themselves.
- Body sensations
Focus on the points of contact between parts of your body and surrounding objects: for example, how your hips touch the chair on which you are sitting, or how your feet rest on the floor.
When you learn to hear and feel or see and hear or feel and see at the same time, try to combine all three components together. As soon as you can do this, you will sink into your own feelings and stop thinking. And as soon as you stop thinking your thoughts will go away, taking all your anxieties with them.