ARRIVE

Before changing a state, recognize it.

Observe, describe, and participate in one ordinary moment.

Choose one skill.

You can stop, change skills, or seek support.

Observe the body

Mindfulness · Observe

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Choose this invitation if it suits the moment. You can leave it at any point.
Try. Attend to one sensation: pressure, warmth, movement, or breathing. Let it be present without explaining it. Then notice another.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

Describe without verdict

Mindfulness · Describe / Nonjudgmentally

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Choose this invitation if it suits the moment. You can leave it at any point.
Try. Try a concrete description such as “warm face” or “tight shoulders.” When a judgment appears, notice it and return to description. You do not have to replace it with praise.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

One thing

Mindfulness · One-mindfully

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Choose this invitation if it suits the moment. You can leave it at any point.
Try. While washing a cup or brushing your teeth, do that one activity. When attention moves to another task or commentary, notice and bring it back.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

Participate

Mindfulness · Participate / Effectively

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Choose this invitation if it suits the moment. You can leave it at any point.
Try. In a safe ordinary activity, listen, move, and respond to what it needs. Let go of watching yourself from the sidelines. Return to the action that works here.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

Return

Mindfulness · One-mindfully

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Choose this invitation if it suits the moment. You can leave it at any point.
Try. Choose your current activity as an anchor. When you notice attention elsewhere, bring it back without a reprimand. Repeat whenever you notice.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

Notice what is already here.
Include a little more.
Listen for what changes.
And return when you choose.