Sam s:
What I remember on my retreat was to start with the breath and use it as a base, then when the mind wanders, let it stay on whatever it's wandered to until it disappears, and then come back. Is this what you mean?
Yes, but this stay with it until it disappears can be tricky because soemtimes they just don't disappear. Impermanent means that they are in constant change. So they can disappear or they can be even more stronger.
e.g.:
you feel pain: sometimes is quick but sometimes can stay for long and can be more and more intense.
or you hear a sound: can be quick like a car went away but if somebody turn on the tv next door or somebody talking then it won't disappear
or thoughts: easy to see the change in them but the risk is high to be lost if you stay with.
Your goal is not to make them disappier! It is very important. You don't have control over them. More important to see that they are in constant change (moment by moment) or they cause suffering or arise without control (you don't want them but they are there). So understand the 3 Charakteristics in them.
Thats why I sad first is better just note them then come back to the basic object. But you need practice for this. As mindfulness get stronger you are more able to cut them off and not get involve in them. This won't happen overnight.
I'm a little confused though when you say stick with one thing; does it not become concentration meditation?eg. If your object is the breath. There is a rising-falling movement of the abdomen. When you note rising is one object when you note falling is another one. If you are aware of this then it is vipassana, if you just aware of the breath as one object and don't care what is happening around you then it is samatha. don't worry to much about this, they will mix up anyway.
If you go for vipassana I higly recommend mental labeling first!
And if you don't know what base object to use then use the rising-falling movement of the abdomen. This is the best.
So when you sit down. Start to note "rising" then "falling". Movement should be in line with your labeling. Don't force the breath, follow as it happen.
If you hear something note "hearing" 3 times. Same with "feeling"; "thinking" etc. then come back "rising"-"falling".
Keep going like this only for 20 min (set a timer)
hope it helps