DBT Self Help mindfulness exercises

Mindfulness is a core component of Dialectical Behavioral Therapy. Mindfulness is not necessarily ‘meditation’ although it can be. Mindfulness is more of an acute awareness of the moment. Many aspects of DBT can be cultivated through mindfulness such as the acceptance of reality as it is. The videos linked below, as well as the text exercises (no audio/video), are a selection of the many mindfulness exercises out there to choose from. Choose an exercise to practice, complete it, and reflect on how it made you feel. Then choose another for the next day!

Mindfulness Videos

How Do I Stay In The Present Moment When It Feels Unbearable? 14:51
Clear the Clutter to Calm Down 20:16

Sara Raymond from the Mindful Movement helps you de-clutter your mind to reduce anxiety.

Winding Down: Switch Off with Sleep by Headspace 1:25

A Headspace meditation that scans your body to help you sleep.

Mini Meditation | Appreciate Nature 2:37

Andy Puddicombe leads this short meditation that encourages you to notice your surroundings.

The RAIN of Self-Compassion 11:30

Tara Brach leads this guided meditation to increase self-compassion.

The Breathscape Practice for Cultivating Mindfulness 20:21

Guided mindfulness demonstrated with children at Plum Village gives you a technique to use when you are feeling overwhelmed by strong emotions.


Breathscape Exercise

Dealing With Strong Emotions 4:25
Guided mindfulness demonstrated with children at Plum Village gives you a technique to use when you are feeling overwhelmed by strong emotions.

Mindfulness: Being in the Here and Now 6:39

A guided mindfulness exercise to connect you to the present moment.

Breathing Compassion In and Out 21:15

Kristin Neff helps you cultivate compassion for yourself and others during this guided meditation.

Breath In and Out

Mindful Movements 21:15

This sequence of movement is paired with paced breathing to facilitate calm. The first 20 minutes are instruction on the movements and the final 12 minutes lead you through the sequence as practice.

Walking Meditation 15:00
This guided meditation is meant to be listened to while taking a walk.

Visualizing Tranquility 2:19
Guided Meditation with Deepak Chopra that will help you achieve a tranquil state.

A Meditation for Easing Into Sleep 22:54

A meditation that focuses on releasing tension in your body and letting go of stubborn thoughts.

Ease Into Sleep

Waterfall Meditation 3:21
This guided mindfulness encourages you to experience the sensation of a waterfall flowing over you.

Opening to Love Meditation 21:04
This guided meditation helps you open your heart to love.

Positive Thinking Meditation 40:10

This guided meditation helps you open your heart to love.

Calming Sound Bath 1:06:41

This guided meditation helps you open your heart to love.

Mindfulness on Waves 30:00
Thirty minutes of HD video of waves hitting the beach. Listen to the calming sounds or observe the visual.

Videos About Mindfulness

The Art of Stillness 15:41

Travel writer Pico Iyer espouses the benefits of sitting still and ‘going nowhere.’

The Mindful Way Through Depression 18:04
Zindel Segal discusses how mindfulness can help treat depression.

Why Mindfulness Is A Superpower: An Animation 2:43
Dan Harris explains why Mindfulness is one of the most important things you can do for your health.
Note: meditation is not the only way to become Mindful. Practicing DBT also helps you get there.

Books about Mindfulness

"Full Catastrophe Living" by Jon Kabat-Zinn

A Practical guide to mindfulness meditation and healing, using the wisdom of your body and mind to face pain, stress and illness; based on his work at the Stress and Pain Clinic at the U. of Massachusetts Medical Center. Buy here>

"Wherever You Go, There You Are" by Jon Kabat-Zinn

The practice of mindfulness meditation in everyday life. Stories, anecdotes, poems. Buy here>

"The Miracle of Mindfulness" by Thich Nhat Hanh

Basic book on mindfulness meditation. Buy here>

"Peace is Every Step" by Thich Nhat Hanh

Mindfulness in everyday life. A wonderful collection of personal anecdotes, stories, and experiences from his own life that show the reader how to attain awareness and peace. Buy here>

"Mindfulness for Borderline Personality Disorder: Relieve Your Suffering Using the Core Skill of Dialectical Behavior Therapy" by Blaise Aguirre, MD and Gillian Galen, PsyD

Inside, you will learn the basics of mindfulness through specific exercises, and will gain powerful insight through real-life stories from people who have BPD. If you are ready to take that first step on the path toward wellness, this book will be your guide. Buy Here>

Explore More DBT Skills

a person sits by a lake with their eyes closed and hands in their lap


Focusing on your breath can bring calm to your system. Try these guided breathing exercises when you’re agitated.    Read More>

a magnifying glass on a blue background


The What Skills (Observe, Describe, Participate) tell you what to do in order to stay in the present moment. Read More>


Additional Resources

Mental Health Resources
We aren't the only mental health resource out there. Check out these books, websites, social media accounts, and more for additional support. Read More
DBT Flashcards

Making DBT skills second nature takes practice. Use these flashcards on their page, download your own to print out, or purchase our pre-made set from our shop. Read More

DBT Encyclopedia

DBT has its own lingo which can be hard to understand for beginners. Visit our homemade DBT Encyclopedia to figure out what a term means. Read More

Mindfulness Exercises

Mindfulness practice is key to DBT. You don't have to meditate in silence everyday, though. Try these Mindfulness exercises to guide you. Read More

Diary Cards

Diary cards help track your emotions, urges, behaviors, and skill use. They help you see patterns. Learn how to use them and get samples. Read More