…whenever you notice you’re thinking about what might happen or dwelling on something that did happen. The past is gone, and the future never gets here. All we have is NOW.
Focus your attention on all of the tactile stimuli you are experiencing right now. The feel of your clothes against your skin. For example, how your feet feel inside your shoes. How each shoe feels encasing your foot. The feel of your sock surrounding your foot. How the inner sole of the shoe feels against the sole of your foot. Wiggle your toes and notice how they feel in your sock and in your shoe.
This will bring you into the present moment where perceptions are richer and experiences are deeper and more meaningful.