Participate
Fully enter into the present moment.
Purpose
Participate helps you become fully involved in what you are doing instead of watching yourself from the outside.
How to use it
1
Choose an activity
Pick something you are already doing or need to do.
2
Enter into it fully
Let your attention move into the activity.
3
Let go of self-consciousness
Do not monitor yourself too closely.
4
Return when distracted
If your mind wanders, gently return to the activity.
Example
While playing with your child, instead of thinking about how you are doing, fully join the game.
Participate for one minute
- Choose one activity.
- Give it your full attention for one minute.
Tips
- Participation is easier with simple activities like walking, washing dishes, or listening to music.
Common pitfalls
- Trying to participate perfectly
- Judging yourself while doing it
- Multitasking
When to use
Overthinking
Social anxiety
Disconnection
Avoidance