Pick one of these simple mindfulness exercises to build up your living in the moment muscle…
Mindful Hand Awareness Exercise
Grasp your hands really tight and hold for a 5 to 10 seconds, then release and pay attention to how your hands feel. Keep your attention focused on the feeling for as long as you can.
Olfactory Sense Exercise
Smell something strong like coffee beans or perfume and pay close attention to what happens in your nose, and then what feelings these scents evoke.
Sit and relax, and imagine yourself melting into everything around you. You might begin to feel at one with everything after some practice.