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.
Dealing With Strong Emotions 4:25
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.
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
Visualizing Tranquility 2:19
A Meditation for Easing Into Sleep 22:54
A meditation that focuses on releasing tension in your body and letting go of stubborn thoughts.
Waterfall Meditation 3:21
Opening to Love Meditation 21:04
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
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
Why Mindfulness Is A Superpower: An Animation 2:43
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
BREATHING EXERCISES
Focusing on your breath can bring calm to your system. Try these guided breathing exercises when you’re agitated. Read More>
THE WHAT SKILLS
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
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