To observe the experiences of the body, pick a point on your body and simply focus on it. Don’t bother about meditation. When meditation has to happen, it will happen by itself. Just keep focusing. Every time your mind wants to qualify the actions or the sensations of the body, stay alert and bring your focus back to the body. Do not allow the mind to take your attention away from the body.
It is very easy to drift into thinking and forget the body. For example, you can hear all these sounds coming from the pond (frogs croaking in the background). As long as you keep your focus and awareness on the sound, and observe how your body is responding to these sounds, you are with the experience of the body. But, the moment you begin to think, “What is this sound? Where is this sound coming from? Is it a frog or something else? I wonder how frogs make these sounds.” Then you have drifted into the mind and its world of imagination.
If you can stay with the body, you can actually hear all the sounds as a form of vibration in your body. If you close your eyes and try to experience the sensations using your body, you will notice that your body is vibrating along with the sound. If you stop drifting into thoughts and use your body to experience the sound, you will experience all this very differently. You will see that there is a deeper connection between your body and the surroundings.
There is something deeply satisfying in the process of putting your body amidst nature and observing all its sensations. It is unfortunate that we are slowly losing this ability to feel and experience life through our bodies. We are getting more and more entangled in our imaginary minds.