If you’re not receiving, you don’t have to sit in the pew. You can still get up and follow in the line just to get a blessing. Just cross your arms in front of you and bow your head. Don’t receive.
It isn’t actually part of the Mass, although it has become a custom in some places.
What I recommend people do is remain in the pew and offer up an Act of Spiritual Communion (which is being discussed elsewhere at the moment) - simply ask Jesus to come to you in a spiritual way, since it is not possible for you to receive Him in Holy Communion.
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