Watching and waiting is seeing, hearing, and feeling what’s happening now. As you watch and wait, you’re less likely to get caught up in the “what ifs” of the future: What if I have a panic attack? What if the dog bites me? What if she thinks I’m weird? When you watch and wait in this way, you swim in the river of now: your ongoing experience of what’s happening in your mind, your body, and the space around you.

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