What Skills (Observe, Describe, Participate)
“What” you mindfully do: Observe without words, Describe with words, and Participate fully in the moment.
The "What" skills tell you what to do when practicing mindfulness. They are the building blocks of present-moment awareness in DBT.
Observe
Notice your experience without words. Just watch thoughts, feelings, and sensations come and go — like clouds passing through the sky.
- See — notice what you see with your eyes
- Hear — notice sounds around you and inside you
- Feel — notice physical sensations (tension, warmth, pressure)
- Smell & Taste — notice these senses without labeling them good or bad
The goal of Observe is to experience without reacting. You are the sky — not the weather passing through.
Describe
Put words on your experience. Label what you observe — without adding interpretation or judgment.
- "I notice tightness in my chest" (not "I'm anxious")
- "I'm having the thought that I can't do this" (not "I can't do this")
- "My face feels hot" (not "I'm so embarrassed")
Describe sticks to facts. Separate your observations from your interpretations. A thought is just a thought — not a fact.
Participate
Throw yourself completely into the current activity. Become one with what you are doing — let go of self-consciousness and rumination.
- Dance like nobody is watching
- Sing along to a song without worrying about your voice
- Get lost in a conversation without rehearsing your next line
- Practice a skill repeatedly until it becomes second nature
How They Work Together
You only practice one What skill at a time. In any moment, you are either Observing, Describing, or Participating. With practice, you can shift fluidly between them as the situation calls for.