Finding peace in the here and now

While sitting or walking, keeping the eyes open, lightly bring the whole body into awareness at the same time. Whatever sensation draws the attention, soften and relax, then move on to noticing the sensations of the whole body. As this goes on the body will become more and more relaxed. Begin to notice any seeing or hearing, as well as any other sense that is experienced as well. Whatever draws the attention, soften and relax, and move on to noticing the 5 senses again. If mental activity draws the attention, soften and relax and begin noticing the 5 senses as well as any mental activity. Notice all of experience, softening and relaxing when any of it draws attention. Observe as the experience changes, staying soft and relaxed in relation to all of it.