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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 5b   (Mindfulness Worksheets 2–2c, 5–5c)
ideas for p racticing o ne- mindfulness
1. awareness while making tea or coffee. Prepare a pot of tea or coffee to serve a guest or 
to drink by yourself. Do each movement slowly, in awareness. Do not let one detail of your 
movements go by without being aware of it. Know that your hand lifts the pot by its handle. 
Know that you are pouring the fragrant, warm tea or coffee into the cup. Follow each step 
in awareness. Breathe gently and more deeply than usual. Take hold of your breath if your mind strays.
2. awareness while washing the dishes. Wash the dishes consciously, as though each bowl 
is an object of contemplation. Consider each bowl sacred. Follow your breath to prevent your mind from straying. Do not try to hurry to get the job over with. Consider washing the dishes the most important thing in life.
3. awareness while hand-  washing clothes. Do not wash too many clothes at one time. 
Select only three or four articles of clothing. Find the most comfortable position to sit or 
stand, so as to prevent a backache. Scrub the clothes consciously. Hold your attention on every movement of your hands and arms. Pay attention to the soap and water. When you have finished scrubbing and rinsing, your mind and body will feel as clean and fresh as your