Step 1:
As you are aware of what is disturbing you in the moment, focus your attention on the sensations in your body that are being stirred up—not trying to change them, get rid of them, label them or analyze them. Experience and feel them from the inside, not observing from above. When you find yourself drifting back into thought, just go back to the sensations, not engaging the thoughts or trying to push them away, allowing them to be in the background and do what they will. Notice and experience any new sensations that were stirred up by the thoughts. Continue to feel the sensations whether they stay the same, change, intensify, decrease or move.
Step 2:
When your awareness is focused on the sensations (at least thirty to fifty percent of the time), widen your awareness to include the awareness of your entire body, while keeping your attention on the original sensations, feeling them from the inside. You are not trying to get away from the original sensations nor are you trying to change or get rid of them. Be aware of the space between the sensations where you don’t feel any sensation. Notice that there is much more space than there are sensations. Be aware that the body isn’t a solid mass of sensations, but rather a space within which sensations arise, change, move or dissolve. You are opening yourself to the larger, spacious container of the body within which the original sensations float. This may include: a) being centered on the original sensations while being aware of the spaciousness of your body, and/or b) shuttling back and forth between the original sensations and the spaciousness of the body.
Step 3:
When you are able to be primarily with the original sensations (feeling them from the inside) and the wider awareness of your body, expand your awareness to also include the awareness of your surroundings, while keeping your attention centered on the original sensations. This larger spaciousness of your surroundings includes sounds, sights and smells that arise within it. Again, you are not trying to get away from the original sensations—nor are you trying to change or get rid of them. You are expanding the container of the body to include an even larger, spaciousness that will hold the original sensations. This may include shuttling between your original sensations and the awareness of your body and your surroundings.
Note:
From the beginning and throughout this exercise, it is important that your sole intent is to feel and experience your sensations, not to try to change, get rid of or get away from your sensations, thoughts or emotions. If at any step you find yourself drifting back into thought, go back to focusing on the original sensations (step 1), not engaging the thoughts nor trying to push them away or get away from them. Once your awareness is grounded in the sensations (at least thirty to fifty percent of the time), proceed with steps 2 and 3.