Mindfulness gives you time. Time gives you choices. Choices, skillfully made, lead to freedom.

They are observe, describe, and participate. 

Defined: Look at, sense, or experience an event without explaining it. Simply take notice of the details. Example: While sitting at the beach, you look around. You watch the waves. You smell the air. You listen to the children as they run around. You feel the sun on your skin. You do all of this without attaching to or describing judgments. 
Practice: Look at the clouds, do a word-search or seek and find, watch the rain or snow fall, touch a cold surface and pay attention to how it feels, take notice of what emotion you’re feeling, etc. Do one of the activities without describing the experience or what you see/feel; notice such experiences and then let them go as they come. Practice doing this until your judgments lessen. 

Defined: Add words onto your experience to describe what is happening.
Example: Still at the beach as in the example above, you begin to put words on the experience: “The waves are crashing onto the shore.” “The air smells salty.” “I can hear children laughing.” “The sun is beating off of my shoulders.”
Practice: Look around the room that you’re in and describe what you can sense. “My cat is bathing herself.” “It smells like oranges.” “My bookshelf is packed,” etc. For further practice, try taking notice of your emotions and putting a label on how you feel. “I’m happy,“ "I’m calm,” or “I’m anxious."  

Defined: To enter into the experience all the way. To freely give into the present and experience the event. 
Example: While at the beach, you go swimming in the ocean. While in a social situation, you join in on the conversation. During a dance contest, you do your routine. 
Practice: Pick one event today during which you will participate. Remain as mindful of the present moment as possible by practicing the observe and describe skills beforehand or while participating in the experience.