1. Close your eyes or, if you prefer, keep them open with your gaze fixed on one place.
2. Notice what comes to your consciousness from the outside world. You may have noticed sounds or the feeling of temperature in the room.
3. Now, turn your attention to your inner world. Notice what catches your attention. For example, you may notice the contact between your body and your chair, or the sensations on your face, or your breath. You may also notice feelings or thoughts.
4. Shift your attention from the top of your head to your jaw and check if you are clenching your teeth. If you notice tension in your jaw, relax the area and notice the change in sensation. Notice how easy or difficult it is for you to focus on the outer and inner world.