101Mindfulness Works Heet 8   (Mindfulness Handouts 9, 9a)
mi ndfulness of pl easant ev ents ca lendar
Due Date:  Name:  Week Starting: 
B
e aware of a pleasant event at the time it is happening. Pay attention to everyday, ordinary events that at the time feel pleasant to you. 
Try to experience the moment, even if it is only fleeting. Use the following questions to focus your awareness on the details of the experience 
as it is happening. Write it down later.
What was the 
experience?What was the one 
activity in just one 
moment that you could 
bring your attention to?ho w did your body feel 
during this experience?Describe your emotions 
and thoughts while 
practicing the skill.What is your experience 
now, after using the 
skill?
ex ample:  Seeing a bird while 
walking around green lake.Yes. Lightness across the face, 
aware of shoulders dropping, uplift of corners of mouth.Relief, pleasure, “That’s good,” “How lovely (the bird) sings,” “It’s so nice to be outside.”It was such a small thing but I’m glad I noticed it.
mond
ay:
Tuesday:
Wednesday:
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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 worksheet is granted to purchasers of 
this book for personal use only (see copyright page for details). Purchasers may download a larger version of this worksheet from www.guilford.com/dbt-  
worksheets .