How can we Describe?
Let go of judgement when describing. For example, feeling as though we are useless does not mean it is true. This is a judgement, not a fact.
Let go of judgement labels when describing. For example, “I am a worrier”, becomes “I am noticing my thoughts are racing and my heart is beating”. These are the facts of the current moment. Let go of labelling yourself and others.
The Describe Skill: An Example A friend takes a phone call whilst you are visiting them. This may bring up concerns or assumptions that your friend is not engaged or interested in your conversation or enjoying your company. However, when we describe the facts (your friend just answered the phone), we are able to avoid unnecessary worry and continue to be present in the moment. We can check the facts. The Facts: My friend answered the phone. I hear her/his voice. My breathing is ....(slow/fast/regularly paced). “I am noticing the thought that ….”
When we use the describe skill, we are checking the facts and can minimise jumping to conclusions about ourselves or others.
The Mindfulness Skill of Participating
Be in the moment. The participate skill involves being present – here and now. Become engaged and involved in the current experience of your life. Become connected with whatever you are doing. We are often caught up with our mind and thoughts or worries, which means we can miss out on the joy of the present moment.