For noting throughout the day I returned to the Mahamudra Moonlight book I read years ago. I'm pretty sure I didn't understand it then but it's much more understandable now.
The complexity in these books can be difficult to do in practice so I tried to simplify the 4 yogas down:
1.
Welcome all experiences (including obstacles) - This seems to relax the body instantly when it's tried. This is best used when you put yourself in situations that will test your equanimity. Consistency in mindfulness needs to be there for it to work. Returning to the breath time and time again can restart the process.
2.
Don't examine the meditation - This keeps you noting and makes the consistency improve. There's naturally less self-referencing which can only be of help.
3.
Don't look at experiences as deficient - If you're welcoming the experience you need to feel it's good enough (especially if it's a difficult situation).
4.
There is no inherent meditator or meditation - When the above steps are followed this step is more inferred because it feels like this. Also the first step is all that's needed and the steps afterward simply support it further when the mind goes off.
The obstacle I introduced myself to is Toastmasters. My first meeting was quite good (it's a supportive environment) but It'll be challenging public speaking fears. You can see the reactive embarassed looks on people's faces when they get up there.

The practice is meaningless unless it's used in new, uncomfortable, challenging situations.
I made a mnemonic to remember the steps which when repeated often can condition the right habit so you eventually don't need the mnemonic anymore.
The Buddha
welcomed the
examiner and found no
deficiency in his/her
meditation.