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Mindfulness Worksheet 4b   (Mindfulness Handouts 4–4c)
Observing, Describing, Participating Calendar
Due Date:       Name:                   Week Starting:  
C
heck off at least two skills to practice this week:   
Observing   
Describing   
Participating
While you are practicing skills, stay as aware and mindful as you can. Write it down later.
Name(s) of skill(s)How did you 
practice the skill?Describe your experience, including body sensations, 
emotions, and thoughts while practicing the skillWhat is your experience 
now, after using the skill?
Example:  Observing I took a walk in the park 
and observed the trees I encountered.I felt calm, my shoulders relaxed. I felt curiosity toward the trees I was observing, a sense of detachment from my own worries; I thought the leaves of the trees were very green and refreshing.I feel somewhat relaxed; I think I should go for walks more often. I am anxious that next time I might not be able to pay attention to the practice.
Monday:
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 .