In every DBT skills group at Great Lakes Therapy Center, we practice mindfulness together to increase our focus in the moment, strengthen the foundation for a DBT skills practice outside of the group room and decrease painful emotions in the long term. Mindfulness can be its own practice, such as meditation. It can also be a lens we apply to everyday experiences and activities.

There are many different ways to practice mindfulness. One way to practice is through mindful observation. Mindful observation is the experience of wordless watching in the moment of your experience through your five senses. Often when we increase our focus and observe our experience in the moment, we notice things we did not previously. On the way home after work, I often look more at my phone than my own surroundings. When I look up from my phone and throw myself into the moment, I often notice the architecture of downtown Chicago. I notice the reflection of the light on the river and the lake. I notice a smile comes to my face as I begin to notice the things around me instead of being consumed by my phone. There is nothing wrong with using our phones! At the same time, by only focusing on my phone I might miss out on noticing things that increase my own happiness.

If you are looking to increase mindfulness in your daily life and a meditation practice feels intimidating, mindful observation of your breath can be an effective option. You can practice it any time, anywhere! When observing the sensations associated with your breath, the goal is to focus without judging yourself, without judging your breath, and without attempting to focus on other sensations at the same time. This can be extremely difficult at first and consistent practice can lead to mindful observation feeling easier over time.

When observing your breath, there are different sensations to possibly focus on. You could focus on the movement of your stomach or your chest while breathing in and out. You could notice the pauses in between your inhale and your exhale. You could notice the sensation of air moving in and out of your nose. You could lengthen your inhale and exhale to notice how your body reacts. These are a few ideas and there are many other possibilities!

If you decide to focus on observing the sensation of your stomach moving as you breathe, here is a step by step guide:

• Close your eyes or find a point in the room to focus on. 

• Place one or both hands gently on your stomach. 

• Begin to breathe in and out without adjusting your breath.  

• Notice the feeling of your stomach pushing gently pushing against your hands with each inhale.

• Notice the feeling of your stomach pulling away from your hands with each exhale. 

• If your thoughts wander, bring your focus back to your breath.

• Practice as long or as short as needed.

• As you open your eyes or unfix your gaze, notice what has changed or stayed the same with your thoughts, your body, and your breath.

Mindful observation of your breath is one possible skill to use in your daily life. Contact Great Lakes Therapy Center if you are interested in learning more about DBT skills through our Contact Us page.