You might be interested in Dan Siegel's "Wheel of awareness." Through collaboration with the actress Goldie Hawn, this exercise, along with general mindfulness and social emotional learning, is being taught to thousands of schoolchildren around the world, with some as young as 5.

And in a way, it goes beyond the external/internal split. Both are seen, in this exercise, as on the "rim" of the wheel of awareness. The simple fact of being (Be-ing") is the awareness at the center of the "wheel" which takes in, simultaneously, BOTH the inner and the outer.

THere's an awareness right now in you reading these words, and that very same awareness equally takes in the sensations in your body, emotional responses, thoughts, etc.

That awareness is what Andy refers to as "now" - beyond the passing present, a profoundly deep, peaceful and ultimately joyful timeless present which embraces all experience, the whole world, even the universe.

One of the comments of someone who learned the wheel of awareness was, "For the first time in my life, I feel at home in the universe."