58Mindfulness Handout 4b   (Mindfulness Worksheets 2–2c, 4–4b)
ideas for p racticing Describing
practice describing what you see outside of yourself:
 1. Lie on the ground and watch the clouds in the sky. Find and describe cloud patterns that 
you see.
 2. Sit on a bench on a busy street or at a park. Describe one thing about each person who walks by you.
 3. Find things in nature—a leaf, a drop of water, a pet or other animal. Describe each thing in as much detail as you can.
 4. Describe as accurately as you can what a person has just said to you. Check to see if you are correct.
 5. Describe a person’s face when the person seems angry, afraid, or sad. Notice and describe the shape, movement, and placement of the forehead, eyebrows, and eyes; the lips and 
mouth; the cheeks; and so on.
 6. Describe what a person has done or is doing now. Be very specific. Avoid describing 
intentions or outcomes of the behavior that you do not directly observe. Avoid judgmental language.
 7. Other:  
practice describing thoughts and feelings:
 8. Describe your feelings as they arise within you: “A feeling of anger is arising within me.”
 9. Describe your thoughts when you feel a strong emotion: “I feel X, and my thoughts are Y.”
10. Describe your feelings after someone else does or says something: “When you do X, I feel 
Y.”