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From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion 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 .Mindfulness Worksheet 4a   (Mindfulness Handouts 4–4c)
Observing, Describing, Participating Checklist
Due Date:       Name:                   Week Starting:  
C
heck off mindfulness skills that you use when you use them. You can check each skill up to four 
times. If you practice a skill more than four times, extend your checks toward the edge of the page, 
or use the back of the page if needed.
Practice observing:  Check off an exercise each time you do one.
	 	 	 	  1
.
 W
hat you see: 
  
Watch without following what you see.
	 	 	 	  2. 
Sounds:   
Sounds around you, 
  
pitch and sound of someone’s 
voice,   
music.
	 	 	 	  3. S
mells around you: 
  
Aroma of food, 
  
soap,   
air as you walk.
	 	 	 	  4
.
 T
he taste of what you eat and the act of eating.
	 	 	 	  5
.
 U