15 Easy DBT Mindfulness of Current Emotions Group Activities

General Instructions for Therapists

As you guide clients through these Mindfulness of Current Emotions activities, the goal is to help them practice being present with their emotions as they arise, without judgment. Encourage clients to fully experience their emotions, whether positive or negative, and to observe them with curiosity rather than attempting to change or avoid them. This will help clients develop emotional regulation and greater acceptance of their emotional experiences.

Encourage clients to reflect on how staying mindful of their emotions impacts their relationship with those emotions.

General Instructions for Clients

Today’s activities focus on practicing Mindfulness of Current Emotions. This skill involves fully experiencing your emotions as they arise, without judging them or trying to change them. The goal is to observe and accept your emotions, whether they are pleasant or uncomfortable, and to be present with them in a mindful way.

These exercises will guide you through different ways to be mindful of your emotions, helping you develop greater emotional awareness and acceptance. After each exercise, we’ll reflect on how it felt and how you might use this skill in your daily life.

What is the Mindfulness of Current Emotions Skill in DBT?

Mindfulness of Current Emotions is a skill in Dialectical Behavior Therapy (DBT) that helps you fully experience and observe your emotions without judgment. The goal is to stay present with your emotions, noticing how they feel in your body and mind, and accepting them as they are. By observing your emotions mindfully, you can develop a better understanding of your emotional experiences and learn to regulate them more effectively.

This skill teaches you that emotions are not something to avoid or change but to accept as part of your experience. By practicing mindfulness of emotions, you can reduce emotional distress and respond to your emotions in a healthier way.

15 Mindfulness of Current Emotions Skill Activities

Activity 1: Observing Emotions in the Body

Intro to activity:
This activity helps clients practice observing how emotions manifest physically in their body, allowing them to fully experience the emotion and notice how it affects them physically.

How to practice this activity:

Prompt:
“We’re going to focus on observing how your emotions feel in your body. The goal is to notice where in your body you feel your emotions and to stay present with the physical sensations of the emotion.”

Preparation:
The therapist asks clients to sit comfortably and think about a recent emotional experience, such as happiness, sadness, or anger. Clients are encouraged to focus on how that emotion felt in their body.

Guidance:
Therapist says: “As you think about your recent emotional experience, pay attention to where in your body you feel the emotion. Do you feel tightness in your chest? A flutter in your stomach? Focus on these physical sensations without trying to change or judge them. Just observe how the emotion shows up in your body.”

Experience:
Clients spend 5-10 minutes observing the physical sensations of their emotions in their body. The therapist encourages them to stay mindful of these sensations without trying to push them away or change them.

Observation:
Clients reflect on how they felt after observing their emotions in their body. Did this practice help them become more aware of the physical impact of their emotions?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe your emotions in your body? Did noticing the physical sensations help you stay present with the emotion?”

Reflection:
Reflect on how observing your emotions in your body can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you stay more mindful of how your emotions affect you physically?”

Activity 2: Naming the Emotion

Intro to activity:
This activity helps clients practice identifying and naming their current emotion, allowing them to stay present with the feeling by giving it a name and observing it without judgment.

How to practice this activity:

Prompt:
“We’re going to focus on naming your current emotion. The goal is to identify and give a name to the emotion you’re feeling right now, staying mindful of it without judging or trying to change it.”

Preparation:
The therapist asks clients to sit quietly and focus on their current emotional state. Clients are encouraged to observe their emotions without judgment and to reflect on what they are feeling.

Guidance:
Therapist says: “Take a moment to notice what you’re feeling right now. Are you feeling sad, anxious, happy, frustrated? Once you identify the emotion, say its name to yourself: ‘This is sadness,’ or ‘This is anxiety.’ Focus on naming the emotion and letting it be, without trying to change or judge it.”

Experience:
Clients spend 5-10 minutes naming their emotions as they arise. The therapist encourages them to stay present with the named emotion, observing it without reacting to it.

Observation:
Clients reflect on how they felt after naming their emotions. Did giving the emotion a name help them stay mindful and present with it?

Discussion:
After the activity, the therapist asks: “What did it feel like to name your current emotion? Did naming the emotion help you stay more present and accepting of it?”

Reflection:
Reflect on how naming your emotions can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you stay mindful of your emotions without becoming overwhelmed by them?”

Activity 3: Observing the Rise and Fall of Emotions

Intro to activity:
This activity helps clients practice observing the rise and fall of their emotions over time, noticing how emotions change and shift naturally, without needing to force them.

How to practice this activity:

Prompt:
“We’re going to focus on observing the rise and fall of your emotions. The goal is to notice how your emotions shift and change over time, staying present with them as they naturally rise and fall.”

Preparation:
The therapist asks clients to think about a recent emotional experience, such as feeling excited, sad, or angry, and notice how that emotion felt over time. Clients are encouraged to observe how the intensity of the emotion changed.

Guidance:
Therapist says: “Think about a recent emotional experience. As you reflect on it, notice how the emotion rose and became more intense, and then how it gradually fell or shifted. Focus on how emotions are always changing—they rise and fall, just like waves in the ocean. Observe this natural process without judgment.”

Experience:
Clients spend 5-10 minutes reflecting on how their emotions rise and fall over time. The therapist encourages them to stay present with this natural ebb and flow, without trying to control the emotion.

Observation:
Clients reflect on how they felt after observing the rise and fall of their emotions. Did noticing the natural flow of emotions help them feel more accepting of emotional change?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe your emotions rise and fall? Did noticing this natural process help you feel more accepting of your emotions?”

Reflection:
Reflect on how observing the rise and fall of emotions can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you stay more mindful of your emotions as they change?”

Activity 4: Allowing the Emotion to Be

Intro to activity:
This activity helps clients practice allowing their current emotion to be present without trying to change or suppress it, fully experiencing the emotion without resistance.

How to practice this activity:

Prompt:
“We’re going to focus on allowing your current emotion to be as it is. The goal is to fully experience the emotion, without trying to avoid, change, or suppress it.”

Preparation:
The therapist asks clients to sit quietly and focus on their current emotion, allowing the feeling to be present without judgment. Clients are encouraged to notice any urges to resist or change the emotion and let those urges pass.

Guidance:
Therapist says: “Notice the emotion you’re feeling right now. Instead of trying to change or suppress it, practice allowing it to be. Let the emotion exist exactly as it is, without resistance. Focus on fully experiencing the emotion in the present moment, and let it stay with you for as long as it needs to.”

Experience:
Clients spend 5-10 minutes allowing their emotions to be present, without trying to change them. The therapist encourages them to observe the emotion fully and let it exist without resistance.

Observation:
Clients reflect on how they felt after allowing their emotions to be. Did practicing this acceptance help them feel less resistant to their emotions?

Discussion:
After the activity, the therapist asks: “What did it feel like to allow your emotion to be as it is? Did this practice help you feel more at peace with your emotions?”

Reflection:
Reflect on how allowing your emotions to be can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you feel less resistant to your emotions in the future?”

Activity 5: Observing the Urge to React to Emotions

Intro to activity:
This activity helps clients practice observing the urge to react to their emotions, noticing how emotions can prompt urges to act, and staying mindful of these urges without acting on them.

How to practice this activity:

Prompt:
“We’re going to focus on observing your urge to react to emotions. The goal is to notice when your emotions create an urge to act, and to stay mindful of that urge without immediately reacting.”

Preparation:
The therapist asks clients to reflect on a recent emotional experience where they felt the urge to react, such as anger or anxiety. Clients are encouraged to stay present with the emotion and notice any urges to act on it.

Guidance:
Therapist says: “As you think about your recent emotional experience, notice any urge to react—maybe to shout, run, or withdraw. Focus on observing the urge without acting on it. Let the urge be there, but choose to observe it rather than reacting immediately. Notice how this practice creates space between the emotion and the action.”

Experience:
Clients spend 5-10 minutes observing their urge to react to their emotions. The therapist encourages them to stay mindful of the urge without giving in to it, creating space between the emotion and the action.

Observation:
Clients reflect on how they felt after observing their urge to react. Did this practice help them feel more in control of their emotional responses?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe your urge to react to your emotions? Did practicing this skill help you create space between your feelings and your actions?”

Reflection:
Reflect on how observing the urge to react can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you stay mindful and choose how to respond to your emotions?”

Activity 6: Describing the Emotion in Words

Intro to activity:
This activity helps clients practice describing their emotions in words, helping them stay mindful of the emotion by articulating it without judgment.

How to practice this activity:

Prompt:
“We’re going to focus on describing your current emotion in words. The goal is to put your feelings into words, describing the emotion without judging or labeling it as good or bad.”

Preparation:
The therapist asks clients to sit quietly and focus on their current emotional state. Clients are encouraged to reflect on what they are feeling and try to describe the emotion with as much detail as possible.

Guidance:
Therapist says: “Notice the emotion you’re feeling right now. Now, practice describing that emotion in words. What does it feel like? Is it heavy, light, sharp, or soft? Use as much detail as possible to describe the emotion, without judging it. Focus on how putting your feelings into words helps you stay present with the emotion.”

Experience:
Clients spend 5-10 minutes describing their emotions in words. The therapist encourages them to be as descriptive as possible, using sensory language to describe how the emotion feels in their body and mind.

Observation:
Clients reflect on how they felt after describing their emotions. Did putting the emotion into words help them stay mindful of the feeling?

Discussion:
After the activity, the therapist asks: “What did it feel like to describe your emotion in words? Did this practice help you stay more present with the feeling?”

Reflection:
Reflect on how describing your emotions in words can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you articulate your emotions and understand them more clearly?”

Activity 7: Watching the Emotion Pass

Intro to activity:
This activity helps clients practice observing their emotions as they pass, allowing them to fully experience the emotion without becoming overwhelmed by it.

How to practice this activity:

Prompt:
“We’re going to focus on watching your emotion pass. The goal is to stay present with the emotion and observe it as it naturally passes, without trying to push it away or hold onto it.”

Preparation:
The therapist asks clients to sit comfortably and focus on their current emotional state. Clients are encouraged to stay mindful of the emotion and observe how it changes over time.

Guidance:
Therapist says: “Notice the emotion you’re feeling right now. Rather than pushing it away or holding onto it, practice staying present with the feeling. Watch as the emotion comes and goes naturally, like a wave. Focus on how this practice helps you observe the emotion without getting overwhelmed by it.”

Experience:
Clients spend 5-10 minutes watching their emotions pass. The therapist encourages them to stay present with the emotion as it shifts and eventually subsides.

Observation:
Clients reflect on how they felt after watching their emotions pass. Did observing the emotion as it passed help them feel more in control and less overwhelmed?

Discussion:
After the activity, the therapist asks: “What did it feel like to watch your emotion pass? Did this practice help you observe your emotions without feeling overwhelmed?”

Reflection:
Reflect on how watching your emotions pass can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you stay mindful of your emotions as they come and go?”

Activity 8: Recognizing Secondary Emotions

Intro to activity:
This activity helps clients practice noticing when secondary emotions—emotions that arise in response to an initial feeling—appear, and staying mindful of both the primary and secondary emotions.

How to practice this activity:

Prompt:
“We’re going to focus on recognizing secondary emotions. The goal is to observe how your initial emotion might give rise to other emotions, and stay mindful of both the primary and secondary feelings.”

Preparation:
The therapist asks clients to reflect on a recent emotional experience where one emotion led to another, such as feeling angry in response to sadness. Clients are encouraged to notice how their emotions shift and change.

Guidance:
Therapist says: “Think about a recent emotional experience. Notice how one emotion might have led to another. For example, maybe you felt sadness, and then anger arose in response. Stay mindful of both the primary emotion and the secondary emotion that followed it. Focus on how these emotional shifts happen naturally, without judgment.”

Experience:
Clients spend 5-10 minutes observing how their emotions shift and give rise to secondary feelings. The therapist encourages them to stay present with both the initial emotion and any emotions that follow.

Observation:
Clients reflect on how they felt after recognizing their secondary emotions. Did noticing these emotional shifts help them better understand their emotional experience?

Discussion:
After the activity, the therapist asks: “What did it feel like to recognize your secondary emotions? Did this practice help you stay more mindful of how your emotions shift?”

Reflection:
Reflect on how recognizing secondary emotions can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you stay more aware of your emotional responses and their underlying causes?”

Activity 9: Accepting Both Pleasant and Unpleasant Emotions

Intro to activity:
This activity helps clients practice accepting both pleasant and unpleasant emotions equally, without trying to hold onto pleasant emotions or avoid unpleasant ones.

How to practice this activity:

Prompt:
“We’re going to focus on accepting both pleasant and unpleasant emotions. The goal is to observe and accept all emotions, without trying to hold onto the pleasant ones or push away the unpleasant ones.”

Preparation:
The therapist asks clients to reflect on their emotional experiences, both pleasant and unpleasant, and stay mindful of how they respond to each type of emotion.

Guidance:
Therapist says: “As you notice your emotions, practice accepting both the pleasant and unpleasant feelings equally. When you feel joy, allow yourself to fully experience it without clinging to it. When you feel sadness or frustration, practice staying present with those emotions without pushing them away. Focus on accepting all emotions as part of your experience.”

Experience:
Clients spend 5-10 minutes accepting both pleasant and unpleasant emotions. The therapist encourages them to stay mindful of their natural tendency to hold onto pleasant emotions or avoid unpleasant ones, and practice acceptance of both.

Observation:
Clients reflect on how they felt after accepting both pleasant and unpleasant emotions. Did this practice help them feel more balanced and accepting of their emotional experiences?

Discussion:
After the activity, the therapist asks: “What did it feel like to accept both pleasant and unpleasant emotions? Did this practice help you stay more mindful and accepting of your feelings?”

Reflection:
Reflect on how accepting both pleasant and unpleasant emotions can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you develop greater emotional balance and acceptance?”

Activity 10: Observing the Intensity of Emotions

Intro to activity:
This activity helps clients practice observing the intensity of their emotions, noticing when an emotion feels particularly strong or mild and staying mindful of how the intensity changes.

How to practice this activity:

Prompt:
“We’re going to focus on observing the intensity of your emotions. The goal is to notice how strong or mild your emotions feel and stay mindful of how the intensity shifts over time.”

Preparation:
The therapist asks clients to reflect on a recent emotional experience and pay attention to how strong or intense the emotion felt. Clients are encouraged to notice how the intensity of the emotion changed over time.

Guidance:
Therapist says: “Think about a recent emotional experience. Notice how strong or mild the emotion felt. Did it build slowly or come on quickly? Did the intensity change as time passed? Focus on observing how the intensity of the emotion shifts and changes, without judgment.”

Experience:
Clients spend 5-10 minutes observing the intensity of their emotions. The therapist encourages them to stay present with the changing intensity of their feelings.

Observation:
Clients reflect on how they felt after observing the intensity of their emotions. Did this practice help them stay mindful of how emotions can feel stronger or weaker at different times?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe the intensity of your emotions? Did this practice help you become more aware of how your feelings change over time?”

Reflection:
Reflect on how observing the intensity of your emotions can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you stay mindful of your emotional responses without feeling overwhelmed?”

Activity 11: Allowing Emotions to Flow

Intro to activity:
This activity helps clients practice allowing their emotions to flow naturally, without trying to block or control them. It encourages experiencing emotions fully, without resistance.

How to practice this activity:

Prompt:
“We’re going to focus on allowing your emotions to flow naturally. The goal is to experience your emotions without trying to control or block them, letting them move through you freely.”

Preparation:
The therapist asks clients to sit quietly and focus on their current emotions. Clients are encouraged to allow whatever emotions arise to flow naturally, without judgment or resistance.

Guidance:
Therapist says: “As you notice your emotions, practice allowing them to flow through you. Imagine your emotions as a river, flowing naturally and freely. Don’t try to block or change the current—just let the emotion flow, noticing how it moves and shifts. Focus on how this practice helps you experience your emotions fully, without resistance.”

Experience:
Clients spend 5-10 minutes allowing their emotions to flow naturally. The therapist encourages them to stay present with the feeling, allowing it to move through them without trying to control or suppress it.

Observation:
Clients reflect on how they felt after allowing their emotions to flow. Did practicing this acceptance help them feel more at ease with their emotional experience?

Discussion:
After the activity, the therapist asks: “What did it feel like to allow your emotions to flow naturally? Did this practice help you stay present with your feelings without trying to control them?”

Reflection:
Reflect on how allowing your emotions to flow can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you feel less resistant to your emotions in everyday life?”

Activity 12: Observing How Emotions Change Your Thoughts

Intro to activity:
This activity helps clients practice noticing how their emotions influence their thoughts, observing the connection between emotional states and thinking patterns.

How to practice this activity:

Prompt:
“We’re going to focus on observing how your emotions change your thoughts. The goal is to notice how your emotions affect the way you think and stay mindful of this connection.”

Preparation:
The therapist asks clients to reflect on a recent emotional experience, paying attention to how their thinking changed during that emotion. Clients are encouraged to notice how different emotions can shape their thought patterns.

Guidance:
Therapist says: “Think about a recent emotional experience. As you reflect on it, notice how your thoughts changed during that emotion. Did certain thoughts become more intense, or did your thinking shift in a particular direction? Focus on observing how your emotions influence your thoughts, without judgment.”

Experience:
Clients spend 5-10 minutes observing how their emotions change their thoughts. The therapist encourages them to stay present with both their emotional and thinking patterns.

Observation:
Clients reflect on how they felt after observing the connection between their emotions and thoughts. Did noticing this connection help them better understand their thinking patterns?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe how your emotions change your thoughts? Did this practice help you become more aware of how your emotions shape your thinking?”

Reflection:
Reflect on how observing the connection between emotions and thoughts can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you stay more mindful of how emotions and thoughts influence each other?”

Activity 13: Mindful Breathing While Observing Emotions

Intro to activity:
This activity helps clients practice mindful breathing while staying present with their emotions, using breath as an anchor to observe emotions without becoming overwhelmed.

How to practice this activity:

Prompt:
“We’re going to focus on combining mindful breathing with observing your emotions. The goal is to use your breath as an anchor while staying present with your emotions, helping you stay grounded as you observe them.”

Preparation:
The therapist asks clients to sit comfortably and focus on their breath, noticing the sensation of breathing in and out. Clients are encouraged to stay mindful of their emotions as they arise, while keeping their attention on their breath.

Guidance:
Therapist says: “As you focus on your breath, notice the emotions that arise in the background. Allow your breath to be your anchor, keeping you grounded while you observe the emotions that come and go. Stay present with both your breath and your feelings, without judgment or trying to change them.”

Experience:
Clients spend 5-10 minutes combining mindful breathing with emotional observation. The therapist encourages them to stay present with their breath as emotions arise and pass, using the breath to help regulate their emotional experience.

Observation:
Clients reflect on how they felt after combining mindful breathing with observing their emotions. Did practicing mindful breathing help them stay grounded while experiencing their emotions?

Discussion:
After the activity, the therapist asks: “What did it feel like to combine mindful breathing with observing your emotions? Did this practice help you feel more grounded and present?”

Reflection:
Reflect on how mindful breathing can help you manage emotional distress. In a group, the therapist might ask: “How could using mindful breathing as an anchor help you stay present with your emotions in everyday situations?”

Activity 14: Releasing Judgment About Emotions

Intro to activity:
This activity helps clients practice releasing judgment about their emotions, allowing them to observe their feelings without labeling them as good or bad, right or wrong.

How to practice this activity:

Prompt:
“We’re going to focus on releasing judgment about your emotions. The goal is to observe your emotions without labeling them as good or bad, right or wrong, and to let go of any judgments you might have about how you’re feeling.”

Preparation:
The therapist asks clients to sit quietly and focus on their current emotions, noticing any judgments they may have about how they’re feeling. Clients are encouraged to practice observing their emotions with neutrality.

Guidance:
Therapist says: “As you notice your emotions, pay attention to any judgments that arise, such as thinking ‘I shouldn’t feel this way,’ or ‘This is a bad emotion.’ Practice letting go of these judgments, and observe the emotion with neutrality. Focus on allowing the emotion to exist without labeling it as good or bad.”

Experience:
Clients spend 5-10 minutes releasing judgment about their emotions. The therapist encourages them to observe the emotion with acceptance, letting go of any judgments they might have about the feeling.

Observation:
Clients reflect on how they felt after releasing judgment about their emotions. Did letting go of judgment help them observe their feelings more neutrally?

Discussion:
After the activity, the therapist asks: “What did it feel like to release judgment about your emotions? Did practicing this skill help you feel more accepting of your feelings?”

Reflection:
Reflect on how releasing judgment about your emotions can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you feel less critical and more accepting of your emotional experience?”

Activity 15: Cultivating Curiosity About Emotions

Intro to activity:
This activity helps clients practice cultivating curiosity about their emotions, encouraging them to explore their feelings with an open and curious mindset rather than trying to avoid or control them.

How to practice this activity:

Prompt:
“We’re going to focus on cultivating curiosity about your emotions. The goal is to explore your feelings with curiosity, noticing how they arise and change, without trying to avoid or control them.”

Preparation:
The therapist asks clients to sit quietly and focus on their current emotions, encouraging them to stay open and curious about their feelings. Clients are invited to observe their emotions as if they were exploring something new.

Guidance:
Therapist says: “As you notice your emotions, practice approaching them with curiosity. What does the emotion feel like? Where did it come from? How does it change over time? Focus on exploring your feelings with an open mind, as if you were learning something new about your emotional experience. Stay curious, without trying to control or avoid the emotion.”

Experience:
Clients spend 5-10 minutes cultivating curiosity about their emotions. The therapist encourages them to stay open to the experience and observe their feelings with a sense of exploration.

Observation:
Clients reflect on how they felt after exploring their emotions with curiosity. Did cultivating curiosity help them feel more open and accepting of their emotional experience?

Discussion:
After the activity, the therapist asks: “What did it feel like to approach your emotions with curiosity? Did this practice help you stay more open and less resistant to your feelings?”

Reflection:
Reflect on how cultivating curiosity about your emotions can help you manage emotional distress. In a group, the therapist might ask: “How could practicing curiosity help you stay more engaged with your emotions, even when they are difficult?”