James Fitzgerald Therapy PLLC

Mindfulness Skills Training Module

“What” and “How”

Dialectical Behavior Therapy (DBT), developed by psychologist Dr. Marsha M. Linehan, places a significant emphasis on core mindfulness skills. These skills encourage an individual to pay closer attention to their internal experiences, external environment, and present-moment reality. Mindfulness is not new; it draws on ancient contemplative traditions, including Buddhism, yet it remains relevant in modern therapeutic settings. For someone beginning their journey with mindfulness, the DBT framework offers practical guidance to foster awareness, emotional regulation, and acceptance. This article will explore what mindfulness is, what people do when practicing mindfulness, and how these core mindfulness skills can be used in everyday life. Although rooted in clinical practices, these skills can benefit anyone seeking to cultivate a calmer, more compassionate, and more purposeful life.

Mindfulness refers to the practice of bringing one’s attention intentionally to the present moment, with curiosity rather than judgment. Within DBT, this practice is split into “What” skills (Observe, Describe, Participate) and “How” skills (Non-judgmentally, One-Mindfully, Effectively). Through consistent practice, these skills can help someone recognize how thoughts, feelings, and behaviors interact, thereby improving their capacity for self-compassion and measured decision-making. By learning to observe emotional experiences, describe them accurately, and participate fully, individuals can anchor themselves in the present moment, responding more thoughtfully to stressors, rather than reacting impulsively.

When someone is practicing mindfulness, they purposefully center their attention on the here and now, letting go of past regrets and future worries. This anchoring in the present fosters increased awareness of bodily sensations, emotional states, and mental habits that often go unnoticed. With practice, mindfulness can mitigate self-critical thoughts, feelings of anxiety, and overall stress. It encourages a gentle acceptance of reality as it is, even if that reality feels difficult or uncomfortable. This acceptance is not about passivity or complacency. Instead, it is about looking at the current moment through clear eyes, then deciding intentionally and effectively how to act. In a world filled with constant demands and competing priorities, mindfulness becomes a tool of empowerment—allowing someone to remain focused and grounded, even in the midst of chaos.

The “What” Skills in DBT mindfulness provide a roadmap for understanding exactly what it means to be mindful. First, Observe involves tuning in to internal processes and external surroundings without trying to alter anything immediately. Observing is much like standing on the bank of a river and simply noticing the flow of water passing by. The person practices seeing thoughts, emotions, and sensations as they arise and subside, without needing to hold onto or push away any of them. Next, Describe is the act of putting words to experiences. By labeling thoughts and sensations—for instance, noting “tension in the shoulders” or “feeling sadness”—the person creates a respectful distance that allows for better understanding, rather than being overwhelmed. Lastly, Participate encourages individuals to immerse themselves fully in an activity, becoming “one” with whatever they are doing. This immersive focus prevents fragmenting their attention across multiple tasks or intrusive thoughts. Participating wholeheartedly often leads to more genuine interactions and can foster a sense of joy or fulfillment in day-to-day activities.

While the “What” skills clarify the types of actions someone takes to be mindful, the “How” skills specify the manner or spirit in which the person carries out those actions. Non-judgmentally means observing and describing experiences without assigning value labels like “good” or “bad.” When someone practices Non-judgmentally, they foster a sense of acceptance toward their experiences and can begin to untangle patterns of self-criticism or negative thinking. One-Mindfully means doing one thing at a time and devoting complete attention to it. By staying in the moment, the person reduces mental scattering and can fully engage in whatever task or experience is at hand. Effectively means that the individual does what works in each specific situation, rather than insisting on rigid approaches or feeling compelled by emotional impulses. Practicing Effectively allows someone to stay connected to their goals and values, making choices that move them in a direction aligned with their deeper principles.

In everyday life, these DBT core mindfulness skills can be practiced in ways both subtle and direct. For example, if someone is washing dishes, they can Observe the sensation of water on their hands and the sight of soap bubbles. They might Describe the physical sensations, saying silently to themselves “warm water on skin” or “smooth texture on the dish.” Then they might Participate by immersing themselves entirely in the washing, so that the act of washing becomes their single point of focus. Approached in this manner, what might otherwise be a dull chore can become a grounding, present-focused experience. This simple shift in perspective fosters a more profound sense of calm and presence. When done Non-judgmentally, One-Mindfully, and Effectively, the person washing dishes stays centered in the present, noticing thoughts or distractions but gently returning to the act of washing, increasing their sense of agency and decreasing stress.

Mindfulness training also teaches people how to return to the present moment when the mind wanders. The human mind is naturally prone to drifting—planning, reminiscing, daydreaming, or worrying. Through Observe, one can notice this drift; through Describe, they can label it as “wandering” or “thinking”; and through Participate, they can bring themselves back to the present without self-criticism. The process of returning again and again is often considered the core of mindfulness practice. Over time, the mind becomes more adept at noticing and redirecting, much like training a muscle through repeated exercise. In difficult or emotionally charged situations, this ability helps someone respond in ways that reflect their long-term values and relational goals, rather than reacting impulsively.

Critically, mindfulness practices serve as a foundation for DBT’s broader objectives: emotional regulation, interpersonal effectiveness, and distress tolerance. By staying aware of one’s emotional state, it becomes easier to manage it constructively. By noticing when the body tenses or the heart races, a person can intervene with calming strategies before anxiety or anger escalates. By tuning in to thoughts, an individual can decide which thoughts are helpful to pursue and which ones may need to be gently let go. This process, though simple in principle, may feel challenging initially, especially for those unaccustomed to observing and accepting uncomfortable feelings. Yet with consistent practice, mindfulness can become a steady ally, a trusted approach that fosters a deeper and more compassionate relationship with oneself and others.

Another cornerstone of DBT’s mindfulness approach is the concept of Wise Mind, which integrates both the Rational Mind (focused on logic and facts) and the Emotional Mind (driven by passions and feelings). Mindfulness helps someone slip beneath the surface-level intensity of thoughts or emotional swings and discover a calmer inner space from which to make decisions. This Wise Mind state is not about erasing emotion or neglecting logic; rather, it is about recognizing valid pieces of information from both emotion and logic, then harmonizing them for more balanced choices. This can lead to personal growth and social responsibility, as people become more aligned with compassionate values and collaborative problem-solving.

It is important to acknowledge that learning mindfulness is a gradual process. For many, the mind initially rebels against the quiet simplicity of breathing practices or mindful observation, because unexamined worries and fears may surface when external distractions are removed. However, with time and gentle patience, an individual can begin to see these passing mental events as waves rising and falling in the mind’s ocean. Through the DBT core mindfulness skills, they become capable of “surfing” those waves, letting them come and go without being swept away. This fosters a greater sense of personal freedom and peace. As the clinical psychologist and mindfulness teacher Jon Kabat-Zinn famously noted, “You can’t stop the waves, but you can learn to surf” (Kabat-Zinn, 1990). DBT’s approach focuses precisely on teaching people to surf these waves with skill and self-compassion.

For those starting their journey into mindfulness, it may be helpful to begin with simple daily exercises, such as focusing on the breath for a few minutes each morning, observing the taste and texture of food at mealtimes, or taking mindful walks. These small, repeated practices cultivate the habit of turning inward and noticing internal and external realities. Over time, someone who consistently practices mindfulness can experience reduced stress, improved emotional regulation, and a more compassionate stance toward themselves and others. In turn, this sense of well-being contributes to better mental health outcomes and can even ripple out toward healthier interpersonal and societal relationships—validating the sense that when people manage their inner world effectively, it also benefits the communities around them.

In summary, DBT’s core mindfulness skills—Observe, Describe, and Participate, practiced Non-judgmentally, One-Mindfully, and Effectively—offer a structured yet flexible way for someone to develop a steady, accepting awareness of the present moment. These skills encourage acceptance of reality without complacency, integration of emotions and logic in decision-making, and compassionate curiosity about one’s own thoughts and feelings. For someone beginning their journey with mindfulness, DBT can be an invaluable guide, building the foundation for a life enriched by greater self-understanding, emotional balance, and empathic connection. With persistence and daily practice, mindfulness evolves from a therapeutic technique to a way of being that resonates at the core of a calmer, more resilient, and more socially conscious life.

References:

• Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Delacorte.
• Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). New York: The Guilford Press.