How do you bring your full attention on the present?

Sit quietly. Take three deep breaths. Allow your body to breathe. Focus your attention on the tip of your nose (but don't look at it). Feel the breath going in and out. Focus your attention on the last bit of air going out at the end of each out breath. Begin counting: at the end of each breath say the count in your mind. Count one to ten. After ten, begin again at one. Don't stick your tongue to the roof of your mouth; let it lie. Try to do this for five minutes every day, then ten minutes. After a few weeks you may be able to stay focused for 30 minutes. Continue doing it for 30 minutes every day. Don't beat yourself up if you lose count. Just start again at one. Don't beat yourself up if you find yourself thinking about the future or the past. Just start again at one. No it isn't easy.