Just thought that maybe it will be useful for you.

So about 2 weeks ago I decided that I should start meditating (I have my own reasons for it). I wrote to a guy who is involved in a local zen center but I still had to wait for his reply. While waiting I started to do what I can do on my own. I had read some books on mindfulness and started to wonder what is it like to be "here and now". Suddenly I realized that I do already know this feeling - I always feel like that in a lucid dream. I pay attention on what is around me, my mind doesn't flow, I have no ruminations, etc.

What I started to do is simple ADA (or SAT, whatever). Though I didn't try to concentrate on things or become aware of as many things as I can. I just imagined I was in a lucid dream... no, better to say I made myself feel like I suddenly realized that I was in a lucid dream. I try to feel it as often and as long as I can (usually about 30 minutes a day ).

From that day I started to have LDs every two days (one per week before my "meditation"). Everything I use is this ADA.

P. S. Later I realized that being "here and now" isn't about staring at things around you or concentrating on your butt touching a chair.