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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 5   (Mindfulness Worksheets 2–2c, 5–5c)
Taking h old of y our m ind: “ how” Skills
nonju DGmenT ally
See, but don’t evaluate as good or bad. Just the facts.
accept each moment like a blanket spread out on the lawn, accepting both the rain and the 
sun and each leaf that falls upon it.
acknowledge  the difference between the helpful and the harmful, the safe and the dangerous, 
but don’t judge them.
acknowledge  your values, your wishes, your emotional reactions, but don’t judge them.
When you find yourself judging, don’t judge your judging.
one-  minDfully
rivet yourself to now. Be completely present to this one moment.
Do one thing at a time. Notice the desire to be half-  present, to be somewhere else, to go 
somewhere else in your mind, to do something else, to multitask—and then come back to one 
thing at a time.
••When you are eating, eat.
••When you are walking, walk.
••When you are worrying, worry.
••When you are planning, plan.
••When you are remembering, remember.
let go of distractions. If other actions, or other thoughts, or strong feelings distract you, go