General Instructions for Therapists
As you guide clients through these observation activities, your main goal is to create a supportive space where everyone can feel comfortable.
Encourage them to be curious and mindful without trying to change or control what they’re feeling.
These exercises are all about noticing—just paying attention to what’s happening inside and around them without judgment.
In a group setting, invite participants to share their thoughts or feelings after each activity.
Make sure everyone has a chance to speak and that everyone feels respected.
These activities help build the DBT skill of observation, which will help clients stay present and manage emotions more easily.
General Instructions for Clients
Today’s activities are about practising mindfulness—learning to observe your thoughts, feelings, and body without trying to change them.
Think of it as paying attention on purpose, but in a calm, easy way.
This is not about fixing anything or figuring things out but just noticing what’s happening.
Whether doing this by yourself or in a group, these exercises help you stay in the present moment.
There’s no right or wrong way to feel during these activities, so stay open to what comes up.
After each exercise, we’ll take some time to reflect, and if you feel like sharing, that’s always welcome.
Table of Contents
What is the Observe Skill in DBT?
The Observe skill in Dialectical Behavior Therapy (DBT) is part of the core mindfulness practices.
It involves noticing and paying attention to your thoughts, feelings, and surroundings without getting caught up or reacting.
The goal is to observe what’s happening in the present moment with curiosity and openness.
This will allow you to become more aware of your inner experiences without judgment or trying to change anything.
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15 Easy Observe Activities For Therapy Sessions
Activity 1: Mindful Breathing Observation
Intro to activity
Mindful breathing is a simple but powerful way to observe what’s happening inside your body. In this activity, you’ll practice noticing your breath. This helps bring you back to the present moment, which can be really useful when you’re feeling stressed or overwhelmed.
How to practice this activity:
Prompt:
“We’re going to focus on your breath today. Your job isn’t to change anything, just to notice how you’re breathing and how it feels in your body.”
Preparation:
The therapist sets up a calm space with as few distractions as possible. Clients can sit comfortably, either in a chair or on the floor, making sure they feel relaxed.
Guidance:
Therapist says: “Close your eyes or keep a soft gaze, and start to notice your breathing. Feel the air as it moves in and out of your nose and fills your lungs. If your mind wanders, that’s okay. Just gently bring your attention back to your breath.”
Experience:
Clients practice mindful breathing for about 5-10 minutes. The therapist reminds them to just observe the breath, not control it.
Observation:
Clients pay attention to how their body feels while breathing. Are they more relaxed? Are there any tight spots? If their mind starts to wander, they simply notice it and refocus on their breath.
Discussion:
After the activity, the therapist asks: “What did you notice while observing your breath? Did your mind drift away at times, and how did you bring it back?” Encourage group members to share, but only if they feel comfortable.
Reflection:
Think about how this simple practice of observing your breath can help when you feel anxious or stressed. In a group, the therapist might ask: “How could this help you stay grounded when you’re dealing with difficult emotions?”
Activity 2: Body Scan Observation
Intro to activity
A body scan is a mindfulness practice that helps you observe different sensations in your body. This activity allows clients to slow down and notice areas of tension or relaxation, which helps them become more in tune with their physical state.
How to practice this activity:
Prompt:
“Today, we’re going to focus on scanning through your body from head to toe, noticing any feelings, tightness, or sensations.”
Preparation:
The therapist asks the clients to lie down or sit in a comfortable position. Make sure everyone feels relaxed, with their arms and legs resting naturally.
Guidance:
Therapist says: “Close your eyes and start by bringing your attention to your feet. Notice any sensations—are they warm or cold? Comfortable or tense? Slowly move your focus up your legs, through your back, your arms, and all the way to the top of your head.”
Experience:
Clients scan their bodies for about 10-15 minutes, just noticing any sensations without trying to change anything. The therapist might gently guide the group by naming different body parts to focus on.
Observation:
Clients pay attention to where they feel tension or relaxation. Are there any areas they didn’t expect to feel tight? How do they feel as they bring their attention to different parts of the body?
Discussion:
Afterward, the therapist asks: “What did you notice about your body during this activity? Were there any surprises?” This opens up a discussion on how physical sensations relate to emotional states.
Reflection:
Reflect on how tuning in to your body can help you stay present, especially in stressful situations. In a group, the therapist might ask: “How could observing your body help you handle strong emotions like anxiety or anger?”
Activity 3: Sound Observation
Intro to activity
In this activity, clients will practice observing sounds around them without labeling or judging them. The goal is to simply notice sounds as they come and go, helping clients stay present in the moment.
How to practice this activity:
Prompt:
“We’re going to listen carefully to the sounds around us today. Try to notice each sound without thinking too much about it.”
Preparation:
The therapist creates a quiet environment but allows natural sounds from outside or within the room to be present. Clients can sit comfortably, either with their eyes closed or focusing on a neutral point.
Guidance:
Therapist says: “Close your eyes if you feel comfortable. Pay attention to the sounds around you. It could be the hum of the air conditioner, people talking in the distance, or your own breath. Just notice each sound and let it pass without trying to figure it out.”
Experience:
Clients spend 5-10 minutes listening to the sounds around them. The therapist reminds them to observe the sounds without labeling them as good or bad.
Observation:
Clients notice the different types of sounds. Are they loud or soft? Close or far away? How does their mind react to these sounds?
Discussion:
After the activity, the therapist asks: “What kinds of sounds did you notice? How did you feel about them?” This encourages clients to share how sound affects their awareness and mood.
Reflection:
Think about how observing sounds can help you focus when your mind feels overwhelmed. In a group, the therapist could ask: “How might this exercise help you stay present when you’re feeling distracted or anxious?”
Activity 4: Mindful Eating Observation
Intro to activity
Mindful eating helps clients observe their senses—taste, smell, texture, and sight—while eating. This activity brings attention to the experience of eating, making it more enjoyable and grounding.
How to practice this activity:
Prompt:
“We’re going to eat mindfully today, paying close attention to every aspect of the food—how it tastes, smells, and feels in your mouth.”
Preparation:
The therapist provides a small piece of food, such as a raisin or piece of chocolate. Clients are instructed to hold the food and wait for further guidance.
Guidance:
Therapist says: “First, look at the food closely. Notice its color, texture, and shape. Then, smell it. How does it feel in your hand? Now, take a small bite, but don’t chew right away—just notice how it feels in your mouth.”
Experience:
Clients slowly eat the food, focusing on how it tastes, the texture, and the sensation of chewing and swallowing.
Observation:
Clients pay attention to how the food tastes and feels. What’s different about eating this way compared to how they normally eat?
Discussion:
After the activity, the therapist asks: “How was this experience different from your usual way of eating? What did you notice?” This discussion can help clients realize how being mindful can change even small activities.
Reflection:
Reflect on how eating mindfully can help you slow down and enjoy your meals. In a group, the therapist might ask: “How could observing your eating habits help you practice mindfulness in everyday life?”
Activity 5: Emotion Observation Through Art
Intro to activity
This activity allows clients to express and observe their emotions through drawing or coloring. By focusing on the colors, shapes, or images that represent their feelings, clients can observe their emotional state in a creative way.
How to practice this activity:
Prompt:
“Today, we’re going to use drawing to observe and express our emotions. Think about how you’re feeling and try to represent that feeling with colors or shapes.”
Preparation:
The therapist provides paper, crayons, markers, or colored pencils. Clients are encouraged to pick whichever colors or materials they feel drawn to.
Guidance:
Therapist says: “Take a moment to notice how you’re feeling. Don’t worry about making your drawing look perfect—just focus on expressing your emotions through colors and shapes.”
Experience:
Clients spend 10-15 minutes drawing or coloring. They are encouraged to focus on the process of creating, not the final product.
Observation:
Clients observe the colors and shapes they choose. Do certain emotions feel like specific colors? How does the process of drawing affect their mood?
Discussion:
After the activity, the therapist asks: “What emotions did you observe while drawing? How did using colors or shapes help you express those emotions?” Clients are invited to share their artwork if they feel comfortable.
Reflection:
Reflect on how creative activities can help you observe and express emotions without words. In a group, the therapist could ask: “How might this exercise help you when words aren’t enough to express what you’re feeling?”
Activity 6: Guided Breathing Observation
Intro to activity
Breathing is something we do all the time, but rarely do we pay attention to it. This activity encourages clients to observe their breath and notice how it affects their body and emotions.
How to practice this activity:
Prompt:
“Today, we’re going to focus on observing our breath. Pay attention to how each inhale and exhale feels as we breathe.”
Preparation:
The therapist instructs clients to sit comfortably with their feet on the ground. Clients are encouraged to close their eyes if they feel comfortable.
Guidance:
Therapist says: “Start by noticing the rhythm of your breath. Is it slow or fast? Shallow or deep? Don’t try to change it—just observe.”
Experience:
Clients spend 5-10 minutes focusing on their breathing, simply observing the natural flow of air in and out.
Observation:
Clients pay attention to the sensations of breathing. How does their chest or stomach rise and fall? What happens to their mind as they focus on their breath?
Discussion:
After the activity, the therapist asks: “What did you notice about your breath? Did focusing on your breathing change how you felt?” This helps clients connect their breath with their emotions.
Reflection:
Reflect on how observing your breath can help you stay grounded in stressful situations. In a group, the therapist might ask: “How could paying attention to your breath help you manage anxiety or stress in your daily life?”
Activity 7: Noticing Tension and Relaxation
Intro to activity
This activity helps clients notice the difference between muscle tension and relaxation in their bodies. By observing these sensations, clients can learn to release tension and find a sense of calm.
How to practice this activity:
Prompt:
“We’ll focus on noticing tension and relaxation in different parts of our body today.”
Preparation:
Clients sit or lie down in a comfortable position. The therapist ensures the room is quiet and peaceful.
Guidance:
Therapist says: “Let’s start with your feet. Gently tense the muscles in your feet and hold for a few seconds. Now, release the tension and notice how your feet feel as they relax.”
Experience:
Clients work through their body, tensing and relaxing different muscle groups, starting with the feet and moving up to the face.
Observation:
Clients observe how their muscles feel when tense versus relaxed. Which areas held the most tension? How did releasing the tension feel?
Discussion:
Afterward, the therapist asks: “Where did you notice the most tension? How did it feel to release it?” This helps clients reflect on how tension builds up in the body.
Reflection:
Reflect on how you can use this technique to reduce tension in daily life. In a group, the therapist could ask: “How might noticing tension and relaxation help you manage stress in the future?”
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Activity 8: Cloud Watching Observation
Intro to activity
This simple yet calming activity encourages clients to observe clouds as a way to practice being present. By focusing on the movement and shapes of clouds, clients can relax and let go of intrusive thoughts.
How to practice this activity:
Prompt:
“Today, we’ll observe the clouds as they move across the sky. Just notice their shapes and movements without judgment.”
Preparation:
Clients are taken outside or asked to look out of a window where they can see the sky. The therapist encourages a comfortable sitting position.
Guidance:
Therapist says: “Look up at the clouds and notice their shape, size, and how they move. Let your eyes follow them without trying to label them or think too much about what they look like.”
Experience:
Clients spend 10-15 minutes watching the clouds. The therapist reminds them to bring their attention back to the clouds if their mind starts to wander.
Observation:
Clients notice how the clouds change shape or move. How does focusing on the clouds make them feel? What happens to their thoughts as they observe?
Discussion:
After the activity, the therapist asks: “What did you notice about the clouds? How did this make you feel?” This can help clients connect nature observation with mindfulness.
Reflection:
Reflect on how watching the clouds helped you stay present. In a group, the therapist might ask: “How could observing nature help you stay grounded in moments of stress or worry?”
Activity 9: Object Observation
Intro to activity
In this activity, clients are encouraged to closely observe a simple object, noticing its details without judgment. This practice helps sharpen attention and focus.
How to practice this activity:
Prompt:
“We’re going to pick a simple object, like a pen or a leaf, and spend time observing every detail about it.”
Preparation:
The therapist provides each client with a small object, such as a pen, coin, or leaf. Clients are asked to hold the object in their hands.
Guidance:
Therapist says: “Look closely at the object in your hand. Notice its color, texture, shape, and weight. Turn it around and see what stands out to you.”
Experience:
Clients spend 5-10 minutes observing the object, focusing only on its physical properties.
Observation:
Clients observe the object’s characteristics. How does it feel to focus so closely on one small thing? What details did they notice that they hadn’t seen before?
Discussion:
After the activity, the therapist asks: “What details did you notice about the object? How did focusing on something so simple make you feel?” This opens up a discussion on how observation can increase awareness.
Reflection:
Reflect on how observing small details can help you focus in the present. In a group, the therapist could ask: “How might observing objects help you stay focused when your mind feels scattered?”
Activity 10: Temperature Awareness Exercise
Intro to activity
This activity encourages clients to observe the sensations of temperature on their skin, such as cold or warmth. This practice helps clients tune into their physical environment.
How to practice this activity:
Prompt:
“We’re going to focus on noticing temperature changes on our skin today.”
Preparation:
The therapist might use a cold pack or a warm cloth. Clients sit comfortably and prepare to focus on how the temperature feels on their skin.
Guidance:
Therapist says: “Place the cold pack or warm cloth on your hand. Notice how the temperature feels against your skin. Is it sharp, gentle, or something else?”
Experience:
Clients spend 5-10 minutes observing the sensation of cold or warmth on their skin, noticing how their body reacts.
Observation:
Clients observe how their skin feels in response to the temperature. What happens as the temperature changes? How does the sensation affect other parts of their body?
Discussion:
After the activity, the therapist asks: “What did you notice about the temperature? How did it feel as you observed it?” This helps clients reflect on their awareness of physical sensations.
Reflection:
Reflect on how observing temperature can help you stay present in your body. In a group, the therapist could ask: “How could this practice help you tune into your body when you feel disconnected or anxious?”
Activity 11: Movement Observation
Intro to activity
This activity focuses on observing the movements of your body during a simple activity, like walking or stretching. By focusing on physical sensations, clients can ground themselves in the present moment.
How to practice this activity:
Prompt:
“Today, we’re going to pay close attention to the way our body moves as we walk or stretch.”
Preparation:
Clients are asked to stand up or move around the room slowly. The therapist encourages them to move gently and with intention.
Guidance:
Therapist says: “Notice how your feet touch the ground when you walk, or how your muscles feel as you stretch. Focus on each movement without rushing.”
Experience:
Clients spend 5-10 minutes walking or stretching, observing how their body moves and feels.
Observation:
Clients observe the physical sensations that come with each movement. How do their muscles respond? What does their body feel like when it’s in motion?
Discussion:
After the activity, the therapist asks: “What did you notice about your body as you moved? Did anything feel different than usual?” This helps clients explore the connection between movement and mindfulness.
Reflection:
Reflect on how observing your movements can help you feel more connected to your body. In a group, the therapist might ask: “How could this activity help you feel more grounded during times of stress or anxiety?”
Activity 12: Listening Observation
Intro to activity
This activity focuses on observing the sounds around you. By paying attention to sounds without judgment, clients can develop their focus and presence in the moment.
How to practice this activity:
Prompt:
“We’re going to spend some time listening to the sounds around us. Let’s see what we notice.”
Preparation:
Clients sit comfortably in a quiet room or go outside where there are natural sounds. The therapist encourages them to close their eyes and listen closely.
Guidance:
Therapist says: “Close your eyes and focus on what you hear. Maybe it’s the sound of your breath, the hum of a fan, or birds chirping outside. Just listen.”
Experience:
Clients spend 5-10 minutes quietly listening to the sounds around them, letting their minds focus on sound rather than thoughts.
Observation:
Clients notice how different sounds feel. Are some sounds calming or distracting? How does listening closely affect their state of mind?
Discussion:
After the activity, the therapist asks: “What did you hear that you don’t usually notice? How did focusing on sound make you feel?” This helps clients reflect on how observation shifts their awareness.
Reflection:
Reflect on how listening to the sounds around you can help you stay present. In a group, the therapist could ask: “How might listening be used as a way to stay grounded during overwhelming moments?”
Activity 13: Visual Observation Walk
Intro to activity
This activity encourages clients to take a walk and observe the visual details of their surroundings. This practice helps clients stay present and mindful by focusing on what they see.
How to practice this activity:
Prompt:
“We’ll take a walk together and focus on the things we see, paying attention to details we usually overlook.”
Preparation:
The therapist guides the clients on a short, slow-paced walk, either indoors or outdoors. Each client is encouraged to observe their surroundings without judgment.
Guidance:
Therapist says: “As we walk, notice the colors, shapes, and textures around you. You might see a tree, a window, or even the cracks in the sidewalk. Just observe.”
Experience:
Clients spend 10-15 minutes walking and observing their environment, paying attention to the visual details that often go unnoticed.
Observation:
Clients notice the small details they usually overlook. How does focusing on visuals change their experience of walking?
Discussion:
After the walk, the therapist asks: “What did you notice about your surroundings that you hadn’t seen before? How did observing these details affect how you felt during the walk?”
Reflection:
Reflect on how observing visual details can help you stay present. In a group, the therapist could ask: “How can focusing on what you see help you stay mindful in your everyday life?”
Activity 14: Taste Awareness Exercise
Intro to activity
This activity encourages clients to observe the sensations of taste while eating. It’s a great way to practice mindfulness during meals and develop awareness of bodily sensations.
How to practice this activity:
Prompt:
“We’re going to focus on the taste of something small, like a piece of chocolate or a raisin. Let’s see what we notice about the flavors.”
Preparation:
The therapist provides a small, simple food item (such as a piece of fruit or a small treat) and asks the clients to hold it in their hand.
Guidance:
Therapist says: “Take a small bite and let the food sit in your mouth. Notice the flavors, the texture, and how it feels as you chew.”
Experience:
Clients spend a few minutes eating the food slowly, observing the different sensations of taste, texture, and smell as they eat.
Observation:
Clients observe how the food tastes and how their body reacts. How do the flavors change as they chew? What do they notice about the texture or smell?
Discussion:
After the activity, the therapist asks: “What did you notice about the food? Did eating slowly change how you experienced the taste?” This helps clients connect mindful eating to observation.
Reflection:
Reflect on how observing the taste of food can help you stay present during meals. In a group, the therapist could ask: “How might slowing down to taste food help you enjoy meals more or be more mindful about what you eat?”
Activity 15: Daily Observation Journal
Intro to activity
In this activity, clients are encouraged to keep a journal of their daily observations. By writing down their observations, they can reflect on what they notice in their environment and within themselves.
How to practice this activity:
Prompt:
“We’ll keep a journal of our observations throughout the day. Each day, write down something new you noticed about your surroundings, your thoughts, or your body.”
Preparation:
The therapist provides each client with a notebook or journal. Clients are asked to take 5-10 minutes at the end of each day to write down something they observed.
Guidance:
Therapist says: “In your journal, write about one observation you made today. It could be something you noticed outside, like how the sun looked, or something you noticed about how you were feeling.”
Experience:
Clients spend a few minutes each day writing about what they noticed. This can be anything from physical sensations to emotional experiences to changes in their environment.
Observation:
Clients reflect on their daily observations. How did paying attention to details change how they felt during the day? What new insights did they gain?
Discussion:
During therapy sessions, the therapist asks: “What did you write about in your journal this week? How did making daily observations affect your mood or awareness?” This helps clients reflect on how observation influences their mindfulness.
Reflection:
Reflect on how keeping an observation journal can help you become more aware of your thoughts and surroundings. In a group, the therapist could ask: “How might writing down your observations help you stay mindful in the long term?”
