Stand or lie down and breathe. Tense up your entire body and relax to a one heartbeat count and relax. Repeat a few times starting the tension wave in different places in the body and also tensing all in one go. Up the count to two and repeat the drill paying attention to different parts in the body and feeling the heartbeat in your entire body as you tense and relax and elevate the level of awareness in your body. Up the count slowly to as high as you feel is working for you and in a very short measure of time you will gain a lot of ability out of simply paying attention.
Remember simply paying attention lies between falling into a ditch and breaking your leg or avoiding getting the screwdriver pushed into your ear.