Observe, Describe, Participate

These are three ways to practice attention. You can notice an experience, put simple words to it, or become involved in what you are doing. They are not a test of how empty you can make your mind.

When to use it

You keep replaying a conversation while doing something else
You want a short, low-pressure attention practice

The steps

Observe

Choose something ordinary, such as the sound of running water. Notice it for a few seconds without trying to change it.

Describe

Use concrete words for what you noticed. 'My jaw is tight' is different from 'Everything is awful.' A thought about someone else's intention is still a thought.

Participate

Let yourself take part in one safe activity, such as folding a towel or listening to a song. Keep bringing attention back to doing it.

Adjust the practice

Wandering attention is expected. If focusing inward feels overwhelming, look around the room and use an external sound or object instead. You can stop.

An example

While washing a cup, Jules notices warm water, describes the slippery soap, and then gives attention to rinsing. Thoughts about tomorrow return several times; each time, Jules comes back to the cup.