Right now I just focus on the tension in my throat and forget the rest. Sometimes clarity and simplicity invites calm and comfort so as I feel any tense sensation in my throat area I untense it. Any conversation the moment I feel it even the slightest my site or focus is set on it and it relieves everything. I forget everything else right now to keep it that simple because this is what i wanna study. But it's working really well in my day to day. Just waiting on a most tense situation which for me is rare these days.