1. Choose a target for your focus. The sound of a metronome, the smell of incense, or a pleasing picture are all popular choices.
2. Get into a comfortable position, and relax your body.
3. Turn your attention to your chosen target, and take in the sensation it provides. Focus on the sound, smell, sight, etc. and simply experience what it has to offer. The idea is not to think about it, but simply to experience it, being fully present in the moment.
4. If your internal voice starts to analyze it, or begins to rehash stressful situations of the day, worry about the future, make a list for grocery shopping, or anything else, gently turn your attention back to your chosen target and the sensation it provides. Let your mind stay quiet and clear.
5. If you find your mind engaging you and realize that you're not being fully present with the sensations of your chosen target, don't let your inner perfectionist beat you up for 'doing it wrong'; simply congratulate yourself for noticing, and return back to the present moment and the sensations it has to offer.
6. That's it. It may sound a little strange or difficult to understand as you’re reading this, but as you practice this type of meditation, it will become easier and make more sense. The more you practice, the more benefits you will experience. Enjoy!