First of all, relax.
Now, turn your attention to the thoughts that are appearing.
Notice how they are, more often than not, based on the past or the future.
In this experiment, simply continue relaxing, but refrain from entertaining any thoughts about the past or the future.
Sustain that attention for a few minutes.
When you can remain for a few minutes without thinking of the past or future, then also let go of thinking about whatever is happening now. Just withdraw your attention.
Whenever thoughts or emotions arise about the past, present, or future, don’t try to suppress them, just refuse to grant them energy, or the fuel of attention.
Now, release the mind’s focus on any sound, sight, smell, touch, taste, or any bodily contact with the environment. If any sensation does arise, don’t try to suppress it, just refuse to grant it lingering attention.
Notice here that, even though you no longer are dwelling on thoughts or physical sensations, the mind stream or the body, something is still present.
Consider now: if you are no longer identified with the body, or the thoughts and emotions which arise within the body, what is it that is still here, still present?
Does it come and go, or does it simply remain as it already is, and as it always has been?
Whatever this presence is, remain as that for as long as possible. When thoughts or sensations arise, refuse to grant them energy. They will vanish on their own. Just stay with what persists, prior to, after, and regardless of whatever appears.
When you find yourself becoming preoccupied by some thought or sensation, simply return attention to that which persists regardless of the thought or sensation — the gap between their appearance and the next appearance — this motionless timeless presence.
Notice that the more you experiment in this way, the more spacious that gap grows, and the easier it is to remain relaxed as that — free of thought or fixated identity.
This innocent, transparent presence: it is just pure awareness, without object or subject. It requires no name or praise, no temples or worship places.
It is not holy, sacred, enlightened, mysterious, superior, or magical. It is just the simple awareness that we all are, prior to, during, and after our adventures in thinking and feeling, prior to, during, and after our identification with an idea or sensation, or even of being some individual person, age, size, gender, race, nationality, or matrix of attention in time and space.
Experimenting by relaxing as this presence provides no special advantage, except freedom from the complications we tend to create for ourselves by identifying with any thought or feeling, any separate sense of person, age, size, gender, race, nationality, or matrix of attention in time and space.