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- Participate — This means to consciously participate. As drinkers, gamblers, shoppers, over-eaters, drug abusers, we know at times we are just on autopilot. We allow our unconscious mind to take over and do whatever it feels like doing. The first step in taking control back is to keep ourselves aware of what we're doing. Focus on each and every thing that you do. When you are having dinner, eat! Focus on the flavors, the texture, the scents, the process of eating and clear your mind of everything else. When you are taking a bath or shower, concentrate on what you're doing - hear the water, feel the warmth of the water trickling down the side of your face, smell the shampoo and soaps. Throw yourself entirely into that experience. When thoughts about other things, past or future, worries, concerns, acknowledge them, then let them go. Do everything you do with your complete focus and attention, the moment you're doing them.
That's it. It may seem intuitive, or even overly simplistic. But, trust me, it's isn't really that easy to master. Try it right now.
Exercise
Are you seated behind a computer? What do you feel, right now, with each of your senses? What do you see? Not these words, but in the periphery. Are you in an airport with busy travelers rushing bye, in your living room with the TV in the background? What colors do you see, patterns? What do you smell? Stale cigarette smoke? Is there a cup of coffee next to your keyboard? Can you smell anything else? What do you feel? Your hand on the mouse or the keyboard, your butt and back against the chair? Can you feel your shoes, your shirt, jewelry? Listen to the sounds around you. Are there birds? Traffic? Water rushing through pipes? Children playing in the background? Can you hear music? What do you taste? Are you snacking or drinking now? Is there a pleasant taste in your mouth or do you have the sudden urge to drink some water? What are you physically sensing? Are you hungry, hot, cold, cozy?
Practice Assignments
Over the next few days, practice these skills. Try this - keep a pencil and small notepad handy and set an alarm on your watch. Whenever the alarm goes off, briefly stop what you're doing and take out the notepad. Go through your five senses and jot down exactly what you're experiencing. Then write down each thought that comes into your mind. When you're finished, go back through and cross out any judgments you may have made (good, bad, right wrong, positive, negative).
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