A practical guide for daily meditation

While walking, sitting, cooking, working, singing or watching TV sense you arms and your legs from within without trying to change anything and without valuing what you are finding. Sensing them just as they factually, physically feel. ( hot, cold, flowing, stuck, frozen, etc). 
This is a very powerful practice the heal the fundamental split between the inner and the outer.
If you add looking and keep 55 % of the energy in the sensing of the arms and legs and only 45 % into the looking you become very anchored in the here and now.