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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 4a   (Mindfulness Worksheets 2–2c, 4–4b) (p. 1 of 4)
ideas for p racticing o bserving
By c omin G Back T o your Sen SeS
remember: o bserving is bringing your mind back to the sensations of your body and mind.
observe with your eyes:
 1. Lie on the ground and watch the clouds in the sky.
 2. Walking slowly, stopping somewhere with a view, notice flowers, trees, and nature itself.
 3. Sit outside. Watch who and what go by in front of you, without following them with your 
head or your eyes.
 4. Notice the facial expression and movements of another person. Refrain from labeling the person’s emotions, thoughts, or interests.
 5. Notice just the eyes, lips, or hands of another person (or just one feature of an animal).
 6. Pick up a leaf, a flower, or a pebble. Look at it closely, trying to see each detail.
 7. Find something beautiful to look at, and spend a few minutes contemplating it.
 8. Other:  
observe sounds:
 9. Stop for a moment and just listen. Listen to the texture and shape of the sounds around you. Listen to the silences between the sounds.