What Skills

Observe — notice your experience without reacting to it. Watch thoughts and feelings come and go like clouds in the sky. Just notice, without grabbing onto them or pushing them away.

Describe — put words on your experience. 'I notice I'm feeling anxious.' 'I notice a tightness in my chest.' Stick to facts, not interpretations.

Participate — throw yourself fully into the current activity. Let go of self-consciousness. Be fully present. Dance like nobody's watching.

Practice: sit for 5 minutes and just observe your breath. When thoughts arise, notice them without judgement and gently return to the breath.