Practice

1. Identify what you will focus on:

• Examples: Your breath, an object (a picture), an activity (eating, cleaning your room, reading)

2. Bring your attention to the object of focus.

3. When your attention wanders from the object of focus (and sometimes it will, so don’t judge yourself for it!) . . .

• Notice that this has happened.

• Gently bring your attention back to the object of focus.

Let's Practice!

Begin practicing mindfulness by noticing your attention and how it wanders. Gradually work on doing this practice for 30 seconds, 1 minute and 2 minutes at a time. Practice a lot. No one has to know you are practicing! Your attention may wander to noises around you, worry thoughts, judgmental thoughts such as “this is stupid,” body sensations, urges to talk, and so on). Notice them, let them go, and return your attention to the object of focus.

Reference: From DBT® Skills Manual for Adolescents, by Jill H. Rathus and Alec L. Miller. Copyright 2015 by The Guilford Press.