“What” skills

Observe

Just notice. “Teflon mind” — let thoughts and feelings slide in and out. Control your attention, not what you see. Use all five senses.

Describe

Put words on it: “Sadness has come over me.” “Stomach tightening.” “The thought ‘I can’t do this’ came up.” A thought is just a thought.

Participate

Throw yourself into the moment and let go of rumination. Act from Wise Mind, like a dancer one with the music.