by 
The “What Skills,” of mindfulness: observe, describe, participate.
Observe means to notice what is happening — inside us, in the environment, or with the other person. Just notice without the use of language. The act of observing would be much like how an animal or an infant observes the world.
The second step is to put words to what we noticed. Have you ever observed something, but then had a difficult time describing what you saw? Describing is a different skill than just observing. These skills do not happen at the same time. When we are observing, we are not describing. When we are describing, we are no longer observing because our attention has moved to the language center of the brain to find words for what we observed. At this point, our attention is no longer on the target of our observation. Although, we can shift back and forth.
We often have an emotion, but do not immediately have the words to name it. We might have to think for a few seconds to arrive at a name for the emotion we are experiencing. This is another example of describing.
If we remember to observe and describe our experience in our encounters with others or with the environment, then we can participate — the third element of the “What Skills:”
Participating is when we are able to respond in the most effective means possible. We have now put some space (time) between the precipitating event and our response. Without acting impulsively, we can choose the best response to the situation, which may involve validation, setting a limit, or making a decision.
If we remember to observe and to describe, it will slow us down enough to participate effectively.