by 
In reviewing the components of mindfulness, we have the “What Skills” and the “How Skills“.
What Skills
- Observe
- Describe
- Participate
How Skills
- Non-judgmentally
- One-mindfully
- Effectively
Let’s take a deeper look at the concept of “Observing.” The first of the “What Skills” involves observing through the senses, including body sensations and emotions. The mind sees images, shapes, and colors, but not words. Children do this naturally, but adults have often trained themselves out this state of being. Adults tend to prefer describing things with words instead of being in a state of experiencing.
Sometimes it helps to observe something that is rather complex, and difficult to put words to, such as some forms of art or something in motion. We may become frustrated trying to put words to the object due to the complexity and then fall into a space of just experiencing it.
Distinguishing between “Observing” and “Describing” is a difficult concept to teach since the teacher needs to use words to convey the concept of “Observing.” The student then needs to shift from a state of relying on language to a state of just being and experiencing — without the use of language.
“Observing” and “Describing” occur in different parts of the brain, and these processes do not occur at the same time. When we put words to what we have observed (experienced), we shift out of the “Observe” state into the “Describe” state. We can then shift back to “Observe.”
Just observe with the body and notice with complete awareness and intention.