Instead of “watching the thinker,” you can also create a gap in the mind stream simply by directing the focus of your attention into the Now. Just become intensely conscious of the present moment. This is a deeply satisfying thing to do. In this way, you draw consciousness away from mind activity and create a gap of no-mind in which you are highly alert and aware but not thinking. This is the essence of meditation. In your everyday life, you can practice this by taking any routine activity that normally is only a means to an end and giving it your fullest attention, so that it becomes an end in itself. For example, every time you walk up and down the stairs in your house or place of work, pay close attention to every step, every movement, even your breathing. Be totally present. Or when you wash your hands, pay attention to all the sense perceptions associated with the activity: the sound and feel of the water, the movement of your hands, the scent of the soap, and so on. Or when you get into your car, after you close the door, pause for a few seconds and observe the flow of your breath. Become aware of a silent but powerful sense of presence. There is one certain criterion by which you can measure your success in this practice: the degree of peace that you feel within.  

Source:  Eckhart Tolle

Let’s practice appreciative witnessing right now . . .   You are conscious that you’re experiencing something . . . so pay attention to the experiencer.   Focus on your essential being that you call ‘I’, which is the constant background to all you experience.   Consciously be the presence of awareness, witnessing the mystery of this moment.   This doesn’t mean cutting yourself off from your experience as an aloof observer; your experience is not separate from what you are any more than a dream is separate from the dreamer.   Consciously be the presence of awareness and embrace your experience of this moment with love and acceptance.   Consciously be the presence of awareness, witnessing and appreciating the feeling of your breath rising and falling.   Consciously be the presence of awareness, witnessing and appreciating what you are seeing.   Consciously be the presence of awareness, witnessing and appreciating what you are hearing.  

Source:  Tim Freke