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My first stepping stone was when nobody in my group wanted to ask for napkins when we were out eating. Which is silly, so I stepped up and ask for it because my mouth and fingers are messy. Ok the other thing is we were in a foreign country and our mastery of the language wasn't great and everyone was shy.
That's when I realize that random people thinking of me like some kind of weirdo doesn't matter because it's almost guaranteed I will never meet them again.
If I need to integrate with a group sooner or later, that's when I lurk and just sit in with a few people, listen and add in anything
I realize that last part is hard for a lot of people and I really don't have anything I can offer how to overcome the awkward feeling but I believe you can do it.
It's very true, though. I think we all deep down want to say the right things or be the star of the show, but sometimes we learn much more just by sitting, observing and waiting to say something that adds to the conversation, instead of just talking about nothing.