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From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission 
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).Mindfulness Handout 3a   (Mindfulness Worksheet 3) (p. 1 of 2)
ideas for p racticing Wise m ind
The mindfulness skills often require a lot  of practice. As with any new skill, it is important to first 
practice when you don’t need the skill. If you practice in easier situations, the skill will become 
automatic, and you will have the skill when you need it. Practice with your eyes closed and with 
your eyes open.
1.  Stone flake on the lake. Imagine that you are by a clear blue lake on a beautiful sunny day. 
Then imagine that you are a small flake of stone, flat and light. Imagine that you have been tossed out onto the lake and are now gently, slowly, floating through the calm, clear blue 
water to the lake’s smooth, sandy bottom.
••Notice what you see, what you feel as you float down, perhaps in slow circles, floating 
toward the bottom. As you reach the bottom of the lake, settle your attention there within yourself.
••Notice the serenity of the lake; become aware of the calmness and quiet deep within.
••As you reach the center of your self, settle your attention there.
2. Walking down the spiral stairs. Imagine that within you is a spiral staircase, winding down to your very center. Starting at the top walk very slowly down the staircase, going deeper and deeper within yourself.