DBT Mindfulness Exercises: 10 Simple Ways to Stay Present

DBT is built on mindfulness, being in the present and letting go of the past and future.

But practicing mindfulness isn’t always easy. It’s often confused with meditation, but while meditation can have many focal points, mindfulness is about being present in the moment.

Being mindful can be tough if you’re new to it. This guide aims to demystify mindfulness in DBT (dialectical behavioral therapy), explain why it’s important and give you practical and fun exercises to do in your daily life.

Whether you’re feeling overwhelmed, anxious, or stressed, these 10 DBT mindfulness techniques will help you stay grounded, present, and better overall.

The exercises are for anyone who wants to bring mindfulness into their daily life, whether you’re a complete newbie or have some mindfulness experience.

Let’s start today and make it a part of your daily life.

DBT and Mindfulness

Dialectical Behaviour Therapy (DBT) is a form of therapy based on cognitive behaviour therapy (CBT). Mostly, it focuses on helping people with borderline personality disorder learn new, more effective ways of living their lives, as well as helping them accept who they are.

Mindfulness skills are a core part of DBT because most of the skills that are taught in DBT revolve around being aware of how you feel and your impulses.

DBT Mindfulness Exercises

Practice makes perfect. If you practice mindfulness daily, you’ll improve your mindfulness. Here are 10 ideas to try today.

Mindful breathing is one of the simplest yet most effective dbt mindfulness exercises.

How To Do It

Sit or lie comfortably, close your eyes, and focus on your breath as it flows in and out.

Notice the sensation of the air entering your nostrils, filling your lungs, and then leaving your body.

Feel the rise and fall of your chest or abdomen with each breath.

If your mind wanders, gently bring your attention back to your breathing.

This exercise can help anchor you in the present moment and reduce stress.

The Five Senses Exercise is a grounding technique that engages all five senses to bring you into the present moment.

How To Do It

Start by noticing five things you can see around you.

Next, pay attention to four things you can touch: the texture of your clothes or the surface you’re sitting on.

Then, listen for three distinct sounds, like the hum of a fan or birds chirping.

Identify two things you can smell, which could be as simple as your own scent or the aroma of nearby food.

Finally, focus on one thing you can taste, even if it’s just the lingering taste in your mouth.

This exercise quickly centres your attention and enhances your sensory awareness.

A body scan involves paying close attention to the physical sensations in your body from head to toe and is a great dbt mindfulness exercise.

How To Do It

Lie down or sit comfortably and close your eyes.

Begin by focusing on your toes and noticing any tension or sensations.

Gradually move your attention up through your feet, legs, torso, arms, and finally to your head, noting how each part of your body feels.

If you encounter areas of tension, try to breathe into them and allow yourself to relax.

The body scan helps you connect with your physical state and release tension, promoting relaxation.

Mindful eating is about fully experiencing the food you consume. I personally try this one regularly as part of mindfulness practice

How To Do It

Start by selecting a meal or snack.

Before eating, take a moment to appreciate the food’s appearance, colour, and aroma.

As you take each bite, chew slowly and notice the texture and taste.

Pay attention to the sensation of the food in your mouth and how your body reacts to it.

Avoid distractions like watching TV or using your phone while eating.

Being fully present during your meals can enhance your enjoyment of food and improve your digestion.

Gratitude journaling is a practice that shifts your focus from what is lacking to what is abundant in your life.

How To Do It

Each day, write down three things you are grateful for.

These can be simple things like a warm cup of coffee, a kind gesture from a friend, or the beauty of a sunset.

Reflect on why you are grateful for these things and how they make you feel.

Regularly acknowledging and appreciating your life’s positive aspects can cultivate a positive mindset and increase your happiness.

Here are some nice journals to check out.

Walking mindfully means bringing your attention to the physical sensations of walking. This is a dbt mindfulness exercise that you can practice easily every day.

How To Do It

Find a quiet spot where you can walk without interruptions.

As you start, notice the feeling of your feet touching the ground, the movement of your legs and the rhythm of your steps.

Notice the air on your skin and the sights and sounds around you.

Walk slow and deliberately, and really be walking.

This will ground you in the present moment and is a calming practice.

Mindful stretching is a physical movement with mindfulness.

How To Do It

Choose a series of gentle stretches or yoga poses [1].

As you move into each stretch, focus on your breath and the sensations in your body.

Notice any tightness or discomfort, breathe into those areas, and let them release.

Move slowly, be mindful, and observe your body’s feelings in each position.

Mindful stretching can increase flexibility, reduce tension and improve body awareness.

Progressive muscle relaxation is tensing and then relaxing different muscle groups in your body.

How To Do It

Sit or lie down in a comfortable position.

Start with your feet, tense the muscles as you inhale and hold for a few seconds.

As you exhale, release the tension and notice the feeling of relaxation.

Work through your legs, abdomen, arms and face, tensing and then relaxing each muscle group.

This will release physical tension and put you in a state of overall relaxation.

Mindful listening means focusing on the sounds around you without judgment.

How To Do It

Find a quiet spot where you can sit comfortably.

Close your eyes and take a few deep breaths to settle.

Start by listening to the ambient sounds, whether it’s the leaves rustling, distant traffic or birds chirping.

Notice the layers of sound and how they overlap.

If your mind wanders, gently bring your attention back to listening.

This will increase your auditory awareness and make you feel more present.

Mindful colouring is a fun way to practice mindfulness and is good for you [2].

How To Do It

Choose a coloring book or print out a coloring page with intricate patterns.

As you color, focus on the colors you’re using, the movement of your hand and how the colors fill in the spaces.

Let go of any expectations of what the final image should look like.

The point is to enjoy the process and be present.

Mindful colouring is a relaxing and creative way to reduce stress and anxiety.

Take a look at this mindful colouring book (I’m not affiliated with these btw, I’m just sharing them to be helpful 🙂 )

That’s a wrap

So, there you have it. 10 DBT (dialectical behavior therapy) Mindfulness exercises for you to try today. Mindfulness can change how you look at life and deal with strong emotions and feelings.

Start now, there’s no time like the present!