Meditation that we are talking about here is giving attention to the present moment with non-judgemental awareness, an open enquiry into 'what is'. It is not about attaining anything, changing something or looking for a higher experience it is coming back to were we are NOW and throwing the light of awareness with feeling on to it, a merging of the senses with the present. These are some ways to cultivate and to enquire into 'what is'.

Sitting or standing still.....Bring yourself present with all the sounds you can hear without naming the sound, aware of then coming and going within space. It is as though the whole body can hear and feel the sounds as they appear and disappear. Next bring yourself present with the body where it is being touched by your clothes, the ground, the floor, the chair, even the space. Cultivate a feeling awareness at the edge of the body, sensitive to touch. Then bring yourself present with the breath. Listen to the breath until you can hear it falling into the body and falling out of the body. Keep listening for the breath even if you can't hear it; cultivate the listening. Hear where the breath starts and finishes, invite space forward into your experience. Go deeper you are not in the moment but you are the moment. Everything is open, an edgeless universe.

When the mind drifts bring it back to the present by naming what you are doing: thinking, walking, sitting etc. Then feel your present experience without defining it.

Exercises in Looking :-

Look without naming or defining.   Look inward before looking out.
Let all edges and surfaces seen be open to space.   Look into the looking at point zero.

With a soft gaze let awareness not stop but pass through what you see.
Let the background space be awareness.   
Look at appearance without turning it into objects.
Look with an active not-knowing
Appreciate and feel knowingness in all appearance.
Look and see the relationship of everything.
Look at space instead of the content, notice that space is not moving.

These are essential questions not to be answered but allow them to produce a deeper knowingness.

Where does a thought go after it goes?
What is everything appearing in?
If the moment is a gift, how do you receive it?
How big are you if you don't define yourself by the size of your body?
At what point do the senses merge with the sense object, where do they meet.
Where does the future come from?
How long is 5 mins?
At what point does change take place?
When does this moment slip into the past or roll into the future?

Walk as though you are headless, and where the head was there is only open space.

Walk with your head suspened from the sky, release the muscles from the bones, relax and gaze from your belly center. Breathe in and out through your feet, bring space into your experience.

Center the body open the mind to space.

Consciousness projects itself into itself...it is the source and the resting place of everything.

Emptiness to Emptiness to Emptiness.

I suggest you print this out and take one exercise at a time and work with it for a week. Question everything, create no spiritual authority find out for yourself. Be in your power and never explain yourself to anyone unless you want to. Ask for what you want and have the wisdom to know you may not get it, but at least ask. Instead of being in the moment be the moment........take care and enjoy good company.                                                                                                                                      Roger