Be present….. be here, on the head of the moment….. be fully aware of the present surroundings and how they are flowing by…. don’t need to make a bunch of assumptions…. don’t need to reflect on what is happening…. there is always something new and wonderful occurring…. pay attention to what IS…. rely on your 5 senses…… the doors of the eyes, the ears, the nose, the tongue, the skin door……. be on the head of the moment…… notice the tension you are carrying around in your body, and release it…… let the mind be present and aware. (Can you stay there for 7 seconds? 
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If this practice is difficult, find the layer (or reason) that is causing the interruption…. let it tell its story, measure its truth, ask it to let it fall away……. this in itself is a life practice that brings harmony into ones life, regardless of what one believes……
Praying, meditating, jogging, working, washing the dishes, any time….. all times…… see how the practice goes, and inquire into the interruptions and become buddies with them…… this in itself is a life practice that brings harmony into ones life, regardless of what one believes……
Reality is Dharma 