Notice your body sensations (through your eyes, ears, nose, skin, and tongue).
Pay attention on purpose to the present moment.
Practice wordless watching: Watch thoughts come into your mind and let them slip by like clouds in the sky. Notice each feeling, rising and falling, like waves in the ocean. Don't try to hold onto or push away any emotions, just let them come and go.
Observe both inside and outside yourself.
Describe
Put words on the experience. When a feeling or thought arises, acknowledge it. For example, say in your mind, "Sadness has just enveloped me," or "My stomach muscles are tightening," or "A thought of 'I can't do this' has entered my mind."
Label what you observe. Put a name on your feelings. Label a thought as just a thought, a feeling as just a feeling, an action as just an action.
Unplug your interpretations and opinions from the facts. Describe the who, what, when, and where that you observe. Just the facts.
Participate
Throw yourself completely into the activities of the current moment. Do not separate yourself from what is going on in the moment (dancing, cleaning, talking to a friend, feeling happy, feeling sad).
Become one with whatever you are doing, completely forgetting yourself. Throw your attention into the moment.
Act intuitively from Wise Mind. Do just what is needed in each situation – a skillful dancer on the dance floor, one with the music and your partner.