General Instructions for Therapists
As you guide clients through these Sensory Awareness skill activities, the goal is to help them become more aware of their environment and their body by focusing on sensory input. Sensory awareness allows clients to notice and engage with their surroundings and sensations, which can help ground them in the present moment and reduce emotional distress.
Encourage clients to fully experience each sensory input and reflect on how it helps them stay present and manage distress.
General Instructions for Clients
Today’s activities focus on practicing Sensory Awareness, which helps you manage emotional distress by focusing on your senses. Sensory awareness involves paying attention to what you see, hear, smell, taste, and feel, helping you stay grounded in the present moment and connect with your environment.
These exercises will guide you through different ways to engage your senses, helping you become more mindful of your surroundings and your body. After each exercise, we’ll reflect on how it felt and how you might use it in the future to manage distress.
Table of Contents
What is the Sensory Awareness Skill in DBT?
The Sensory Awareness skill in Dialectical Behavior Therapy (DBT) involves becoming more mindful of the sensory input around you. By paying attention to what you see, hear, smell, taste, and feel, you can stay present in the moment and manage emotional distress. Engaging your senses helps you connect with your environment and your body, which can reduce feelings of overwhelm and anxiety.
Each sense offers a different way to stay grounded and present, helping you use your surroundings to regulate your emotions.
Download 42 FUN Ideas for DBT Group Activities [FREE]
15 Sensory Awareness Activities
Activity 1: Mindful Awareness of Visual Details
Intro to activity:
This activity helps clients practice Sensory Awareness by focusing on the visual details in their environment, helping them become more aware of their surroundings and stay grounded.
How to practice this activity:
Prompt:
“We’re going to focus on visual details to engage your sense of sight. The goal is to look closely at objects around you and notice details you might not usually observe.”
Preparation:
The therapist asks clients to choose an object in the room to focus on. Clients are encouraged to sit comfortably and focus their attention on the visual details of the object.
Guidance:
Therapist says: “Pick an object in the room to focus on. Look at its shape, color, texture, and any small details. Notice the patterns, shadows, or reflections. Let yourself fully observe this object and pay attention to how it makes you feel.”
Experience:
Clients spend 5-10 minutes focusing on the visual details of the object, observing every aspect of its appearance. The therapist encourages them to reflect on how paying attention to visual input helps them feel more grounded.
Observation:
Clients reflect on how they felt after focusing on visual details. Did engaging with their sense of sight help them become more aware of their environment and feel more present?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on visual details? Did paying attention to your sense of sight help you stay present and grounded?”
Reflection:
Reflect on how focusing on visual input can help you manage emotional distress. In a group, the therapist might ask: “How could using your sense of sight help you stay connected to your environment during moments of distress?”
Activity 2: Tuning Into Sounds Around You
Intro to activity:
This activity helps clients practice Sensory Awareness by focusing on the sounds in their environment, allowing them to engage their sense of hearing and stay grounded in the present moment.
How to practice this activity:
Prompt:
“We’re going to focus on the sounds around you to engage your sense of hearing. The goal is to listen closely to the sounds in your environment and notice the details you might not usually hear.”
Preparation:
The therapist asks clients to sit quietly with their eyes closed, encouraging them to focus on the different sounds around them.
Guidance:
Therapist says: “Close your eyes and listen carefully to the sounds around you. Do you hear any distant noises, like cars or birds? What about closer sounds, like the rustling of clothing or footsteps? Focus on each sound, one at a time, and notice its pitch, volume, and rhythm.”
Experience:
Clients spend 5-10 minutes focusing on the sounds in their environment, paying attention to both distant and nearby sounds. The therapist encourages them to reflect on how listening to sound helps them stay grounded and connected to the present.
Observation:
Clients reflect on how they felt after tuning into the sounds around them. Did focusing on their sense of hearing help them feel more connected to their environment and less overwhelmed?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the sounds around you? Did paying attention to your sense of hearing help you stay present and manage distress?”
Reflection:
Reflect on how tuning into sounds can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on sounds help you feel more grounded during moments of emotional overwhelm?”
Activity 3: Noticing the Smells in Your Environment
Intro to activity:
This activity helps clients practice Sensory Awareness by focusing on their sense of smell, allowing them to connect with their environment and stay present by noticing the different scents around them.
How to practice this activity:
Prompt:
“We’re going to focus on your sense of smell to help you stay grounded. The goal is to notice the scents in your environment, whether they are subtle or strong, and reflect on how they make you feel.”
Preparation:
The therapist asks clients to close their eyes and take a few deep breaths, focusing on any scents they notice in the room or nearby.
Guidance:
Therapist says: “As you breathe in, pay attention to any scents in the air. Do you notice any fragrances or subtle smells around you? Focus on each scent you detect, whether it’s strong or faint. Let yourself fully experience these smells and notice how they make you feel.”
Experience:
Clients spend 5-10 minutes focusing on the smells in their environment, observing how each scent affects their mood and emotions. The therapist encourages them to stay mindful of how sensory input through smell helps them stay present.
Observation:
Clients reflect on how they felt after focusing on the smells around them. Did noticing different scents help them feel more grounded and connected to their surroundings?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the smells in your environment? Did engaging your sense of smell help you manage distress and stay present?”
Reflection:
Reflect on how focusing on smells can help you manage emotional distress. In a group, the therapist might ask: “How could using your sense of smell help you stay connected to your environment during emotional challenges?”
Activity 4: Engaging with Taste Mindfully
Intro to activity:
This activity helps clients practice Sensory Awareness by focusing on their sense of taste, allowing them to stay present by mindfully experiencing the taste of a small snack or drink.
How to practice this activity:
Prompt:
“We’re going to focus on your sense of taste to help you stay mindful and present. The goal is to experience a small snack or drink fully, paying attention to the flavors and how they affect you.”
Preparation:
The therapist provides clients with a small piece of food, such as a piece of fruit or chocolate, or a sip of water or tea. Clients are encouraged to take a small bite or sip and focus entirely on the taste.
Guidance:
Therapist says: “As you take a small bite or sip, focus entirely on the taste. What flavors do you notice? Is it sweet, sour, bitter, or salty? Pay attention to how the taste changes as you chew or swallow. Let yourself fully experience this moment of tasting.”
Experience:
Clients spend 5-10 minutes focusing on the taste of their snack or drink, paying attention to the different flavors and how they change over time. The therapist encourages them to observe how focusing on taste helps them stay present.
Observation:
Clients reflect on how they felt after mindfully engaging with taste. Did focusing on the flavors help them feel more connected to their body and their experience?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the taste of your snack or drink? Did engaging your sense of taste help you stay mindful and manage distress?”
Reflection:
Reflect on how engaging with taste mindfully can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on taste help you stay grounded during moments of emotional overwhelm?”
Activity 5: Becoming Aware of Physical Sensations
Intro to activity:
This activity helps clients practice Sensory Awareness by focusing on their sense of touch, allowing them to become more aware of physical sensations like temperature, texture, or pressure.
How to practice this activity:
Prompt:
“We’re going to focus on your sense of touch to help you stay present and grounded. The goal is to notice how your body feels in contact with objects or surfaces, paying attention to physical sensations.”
Preparation:
The therapist asks clients to place their hands on a nearby object, such as a table, chair, or their own lap. Clients are encouraged to close their eyes and focus on the sensation of touch.
Guidance:
Therapist says: “Focus on how your hands feel in contact with the surface. Is it warm, cool, or neutral? Is it soft, hard, or rough? Pay attention to the texture, temperature, and pressure of the surface. Let yourself fully experience these sensations.”
Experience:
Clients spend 5-10 minutes focusing on the physical sensations of touch, noticing how their body feels in contact with different surfaces. The therapist encourages them to reflect on how touch helps them stay grounded.
Observation:
Clients reflect on how they felt after focusing on physical sensations. Did engaging their sense of touch help them feel more present and connected to their environment?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on physical sensations? Did paying attention to touch help you stay grounded and manage distress?”
Reflection:
Reflect on how focusing on physical sensations can help you manage emotional distress. In a group, the therapist might ask: “How could engaging your sense of touch help you stay grounded during emotional challenges?”
Activity 6: Walking Mindfully and Noticing Sensations
Intro to activity:
This activity helps clients practice Sensory Awareness by focusing on the sensations in their body as they walk, allowing them to become more aware of how their feet and legs feel with each step.
How to practice this activity:
Prompt:
“We’re going to focus on how your body feels as you walk, paying attention to the sensations in your feet and legs. The goal is to notice how your body moves and connects with the ground as you take each step.”
Preparation:
The therapist asks clients to stand and take a few slow, mindful steps around the room, encouraging them to focus on the sensations in their feet and legs as they walk.
Guidance:
Therapist says: “As you take each step, pay attention to how your feet feel as they make contact with the ground. Notice the movement of your legs and the shifting of your weight from one foot to the other. Focus on the sensations of your body in motion.”
Experience:
Clients spend 5-10 minutes walking mindfully around the room, focusing on the physical sensations in their feet, legs, and body as they move. The therapist encourages them to stay present with each step.
Observation:
Clients reflect on how they felt after walking mindfully. Did focusing on the sensations of walking help them feel more grounded and connected to their body?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the sensations of walking? Did paying attention to your body in motion help you stay present and manage distress?”
Reflection:
Reflect on how focusing on physical movement can help you manage emotional distress. In a group, the therapist might ask: “How could mindful walking help you stay grounded during emotional challenges?”
Activity 7: Observing Shadows and Light
Intro to activity:
This activity helps clients practice Sensory Awareness by focusing on the play of light and shadows in their environment, helping them engage their sense of sight and stay grounded in the present moment.
How to practice this activity:
Prompt:
“We’re going to focus on the shadows and light around you, using your sense of sight to stay mindful and present. The goal is to notice how light creates shadows and how these shapes change as you move.”
Preparation:
The therapist asks clients to sit near a light source and observe how light interacts with objects, creating shadows. Clients are encouraged to focus on the details of the shadows and light around them.
Guidance:
Therapist says: “Look around the room and notice where light meets shadows. Focus on how the shadows shift and change as the light moves or as objects block the light. Pay attention to the shapes and patterns the shadows create.”
Experience:
Clients spend 5-10 minutes observing the play of light and shadows, paying attention to the details and patterns they see. The therapist encourages them to reflect on how this visual input helps them stay present.
Observation:
Clients reflect on how they felt after focusing on shadows and light. Did engaging their sense of sight in this way help them feel more connected to their environment and less overwhelmed?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the light and shadows? Did paying attention to the visual details help you stay present and manage distress?”
Reflection:
Reflect on how noticing light and shadows can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on light and shadows help you stay grounded during moments of emotional overwhelm?”
Download 42 FUN Ideas for DBT Group Activities [FREE]
Activity 8: Noticing the Movement of Air on Your Skin
Intro to activity:
This activity helps clients practice Sensory Awareness by focusing on the sensation of air moving on their skin, allowing them to engage their sense of touch and stay present.
How to practice this activity:
Prompt:
“We’re going to focus on the feeling of air moving on your skin. The goal is to become aware of how air touches your skin, helping you connect with your body and environment.”
Preparation:
The therapist asks clients to sit near a fan, open window, or simply in a space where they can feel the natural movement of air. Clients are encouraged to close their eyes and focus on the sensation of air on their skin.
Guidance:
Therapist says: “Focus on how the air feels against your skin. Is it cool or warm? Do you feel a breeze, or is the air still? Notice where on your body the air touches—your face, arms, hands—and let yourself fully experience the sensation.”
Experience:
Clients spend 5-10 minutes focusing on the movement of air on their skin, paying attention to the temperature and how it feels. The therapist encourages them to reflect on how this simple sensation helps them stay present.
Observation:
Clients reflect on how they felt after focusing on the sensation of air on their skin. Did paying attention to this physical sensation help them feel more grounded and connected to their environment?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the air moving on your skin? Did engaging your sense of touch help you stay present and manage distress?”
Reflection:
Reflect on how focusing on the sensation of air can help you manage emotional distress. In a group, the therapist might ask: “How could using your sense of touch in this way help you stay grounded during emotional challenges?”
Activity 9: Engaging with Different Textures
Intro to activity:
This activity helps clients practice Sensory Awareness by exploring the textures of different objects around them, allowing them to engage their sense of touch and stay mindful of their physical surroundings.
How to practice this activity:
Prompt:
“We’re going to focus on the textures of different objects around you. The goal is to notice how each surface feels and explore the details of texture with your hands.”
Preparation:
The therapist provides different objects with a variety of textures, such as smooth stones, rough paper, or soft fabric. Clients are encouraged to choose an object and focus on how it feels.
Guidance:
Therapist says: “Pick an object and focus on its texture. Is it smooth, rough, soft, or hard? Use your fingers to explore every detail of the surface. Pay attention to how each texture feels on your skin and how it affects your sense of touch.”
Experience:
Clients spend 5-10 minutes exploring the textures of the objects in front of them, noticing the details and differences in how each surface feels. The therapist encourages them to reflect on how this tactile experience helps them stay present.
Observation:
Clients reflect on how they felt after exploring different textures. Did focusing on the sense of touch help them stay grounded and connected to their environment?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the textures of different objects? Did paying attention to your sense of touch help you stay present and manage distress?”
Reflection:
Reflect on how focusing on textures can help you manage emotional distress. In a group, the therapist might ask: “How could exploring textures help you stay grounded during emotional challenges?”
Activity 10: Mindful Listening with Music
Intro to activity:
This activity helps clients practice Sensory Awareness by listening to calming or meaningful music, allowing them to engage their sense of hearing and stay present by focusing on the details of the music.
How to practice this activity:
Prompt:
“We’re going to focus on listening to music mindfully. The goal is to pay attention to the details of the music, noticing the melody, rhythm, and how it makes you feel.”
Preparation:
The therapist provides access to calming or meaningful music, asking clients to sit comfortably and listen to the music with their full attention.
Guidance:
Therapist says: “As you listen to the music, focus on the details of the sound. Notice the melody, rhythm, and instruments. Pay attention to how the music makes you feel—does it calm you, energize you, or bring up emotions? Let yourself fully experience the sound.”
Experience:
Clients spend 5-10 minutes listening to the music, paying attention to the details of the sound and how it affects their emotional state. The therapist encourages them to reflect on how focusing on sound helps them stay present.
Observation:
Clients reflect on how they felt after listening to music mindfully. Did engaging their sense of hearing help them feel more connected to their emotions and surroundings?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the details of the music? Did paying attention to your sense of hearing help you stay present and manage distress?”
Reflection:
Reflect on how mindful listening can help you manage emotional distress. In a group, the therapist might ask: “How could listening to music help you stay grounded during moments of emotional overwhelm?”
Activity 11: Focusing on Taste with a Mindful Snack
Intro to activity:
This activity helps clients practice Sensory Awareness by focusing on the taste and texture of a simple snack, allowing them to engage their sense of taste and stay present in the moment.
How to practice this activity:
Prompt:
“We’re going to focus on your sense of taste with a mindful snack. The goal is to experience the flavors and textures fully, paying attention to how they affect your body and emotions.”
Preparation:
The therapist provides clients with a small, simple snack, such as a piece of fruit or a cracker. Clients are encouraged to take their time and focus on each bite.
Guidance:
Therapist says: “Take a small bite of your snack and notice the taste. Is it sweet, salty, or neutral? Pay attention to the texture—how does it feel in your mouth as you chew? Focus on the sensation of eating, and let yourself fully experience the taste and texture.”
Experience:
Clients spend 5-10 minutes eating their snack mindfully, paying attention to how the taste and texture change with each bite. The therapist encourages them to reflect on how engaging with taste helps them stay grounded.
Observation:
Clients reflect on how they felt after mindfully eating their snack. Did focusing on the flavors and textures help them feel more connected to their body and present in the moment?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the taste and texture of your snack? Did engaging your sense of taste help you stay present and manage distress?”
Reflection:
Reflect on how mindful eating can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on taste help you stay grounded during emotional challenges?”
Activity 12: Observing Colors in Your Surroundings
Intro to activity:
This activity helps clients practice Sensory Awareness by focusing on the colors in their environment, allowing them to engage their sense of sight and stay mindful by observing the details around them.
How to practice this activity:
Prompt:
“We’re going to focus on the colors around you to engage your sense of sight. The goal is to notice the different shades and tones, paying attention to how color makes you feel.”
Preparation:
The therapist asks clients to look around the room and notice the variety of colors they see, encouraging them to focus on one color at a time.
Guidance:
Therapist says: “Look around the room and choose one color to focus on. Notice the shades and variations of that color. Is it bright or muted? What other colors surround it? Take your time to observe each color and let yourself fully experience the visual input.”
Experience:
Clients spend 5-10 minutes observing the colors in their environment, focusing on the different shades and how each color makes them feel. The therapist encourages them to reflect on how engaging with visual details helps them stay present.
Observation:
Clients reflect on how they felt after observing colors in their surroundings. Did focusing on the variety of colors help them feel more grounded and connected to their environment?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the colors around you? Did paying attention to your sense of sight help you stay present and manage distress?”
Reflection:
Reflect on how focusing on colors can help you manage emotional distress. In a group, the therapist might ask: “How could observing colors help you stay grounded during moments of emotional overwhelm?”
Activity 13: Using a Cold Compress for Sensory Awareness
Intro to activity:
This activity helps clients practice Sensory Awareness by focusing on the sensation of a cold compress against their skin, allowing them to engage their sense of touch and become more aware of their body.
How to practice this activity:
Prompt:
“We’re going to focus on the sensation of a cold compress against your skin. The goal is to pay attention to how the cold feels on your body and how it affects your physical and emotional state.”
Preparation:
The therapist provides clients with a cold compress or a wrapped ice pack. Clients are encouraged to place the compress on their forehead, neck, or hands.
Guidance:
Therapist says: “As you place the cold compress on your skin, focus on how it feels. Is it refreshing or shocking? Notice how the cold spreads across your skin and how your body reacts to it. Pay attention to any changes in your physical or emotional state as you focus on the sensation.”
Experience:
Clients spend 5-10 minutes using the cold compress, paying attention to the cooling sensation and how it affects their body. The therapist encourages them to reflect on how physical sensations can help ground them.
Observation:
Clients reflect on how they felt after using the cold compress. Did focusing on the cold sensation help them feel more grounded and connected to their body?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the cold compress? Did engaging your sense of touch help you stay present and manage distress?”
Reflection:
Reflect on how using a cold compress can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on physical sensations like temperature help you stay grounded during emotional challenges?”
Activity 14: Smelling a Familiar or Comforting Scent
Intro to activity:
This activity helps clients practice Sensory Awareness by focusing on a familiar or comforting scent, allowing them to engage their sense of smell and stay grounded by connecting with a positive sensory experience.
How to practice this activity:
Prompt:
“We’re going to focus on a familiar or comforting scent to help you stay grounded. The goal is to engage your sense of smell and pay attention to how the scent makes you feel.”
Preparation:
The therapist provides clients with a familiar or comforting scent, such as an essential oil, candle, or tea. Clients are encouraged to focus on the aroma and reflect on how it affects their mood.
Guidance:
Therapist says: “As you inhale the scent, focus on how it makes you feel. Is the scent comforting or energizing? Pay attention to how the smell affects your body and mind. Let yourself fully experience the aroma and notice any emotions or memories it brings up.”
Experience:
Clients spend 5-10 minutes focusing on the scent, paying attention to the details of the aroma and how it affects their mood. The therapist encourages them to reflect on how engaging their sense of smell helps them stay grounded.
Observation:
Clients reflect on how they felt after focusing on the scent. Did engaging their sense of smell help them feel more connected to the present moment and their emotions?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on a comforting scent? Did paying attention to your sense of smell help you stay grounded and manage distress?”
Reflection:
Reflect on how using scents can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on familiar scents help you stay present during emotional challenges?”
Activity 15: Tuning into Background Noise
Intro to activity:
This activity helps clients practice Sensory Awareness by focusing on background noise in their environment, allowing them to engage their sense of hearing and stay present by noticing sounds they might usually ignore.
How to practice this activity:
Prompt:
“We’re going to focus on the background noises around you to engage your sense of hearing. The goal is to notice sounds that you might not usually pay attention to and observe how they affect your sense of presence.”
Preparation:
The therapist asks clients to sit quietly and focus on the subtle background noises in their environment, such as distant voices, traffic, or the hum of a fan.
Guidance:
Therapist says: “As you sit quietly, listen for the sounds you don’t normally notice. What do you hear in the background? Pay attention to the details of each sound—its rhythm, volume, and distance. Let yourself focus fully on these subtle noises.”
Experience:
Clients spend 5-10 minutes focusing on background noise, noticing the details of sounds that they might usually ignore. The therapist encourages them to reflect on how engaging their sense of hearing helps them stay present.
Observation:
Clients reflect on how they felt after tuning into background noise. Did paying attention to subtle sounds help them feel more connected to their environment and less overwhelmed?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on background noise? Did paying attention to your sense of hearing help you stay grounded and manage distress?”
Reflection:
Reflect on how tuning into background noise can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on subtle sounds help you stay present during emotional challenges?”