How to Practice Mindfulness: Simple DBT Strategies for Stress Relief & Self-Awareness

In a world that feels like it’s always rushing forward, mindfulness invites us to slow down and simply be here. Instead of replaying the past or worrying about the future, mindfulness grounds us in the only place we can actually live: the present moment.

In Dialectical Behavior Therapy (DBT), mindfulness is considered the foundation skill. Why? Because it helps us step out of autopilot and into awareness. With mindfulness, we can notice what’s happening inside and around us—without judgment—and choose how we want to respond rather than react.

What Exactly Is Mindfulness?

Mindfulness is the practice of fully immersing yourself in the current moment. It’s not about emptying your mind or forcing yourself to feel calm. Rather, it’s about observing what’s happening (your thoughts, emotions, body sensations, and environment) without labeling them as “good” or “bad.”

Practicing mindfulness regularly can:

• Reduce stress by bringing your focus away from “what ifs” and “should haves.”

• Increase self-awareness by tuning into your thoughts, feelings, and body cues.

• Build emotional resilience, helping you respond more effectively to life’s challenges.

Simple Ways to Practice Mindfulness

Mindfulness doesn’t have to mean long meditation sessions (though it can, if that resonates with you). It can also be woven into the rhythm of your daily life through small, intentional moments. Here are three simple practices you can try:

1. Mindful Breathing

Pause and focus on your breath. Notice the rise and fall of your chest or the air moving in and out of your nose. If your mind wanders—because it will—gently guide your attention back to your breath.

✨ Try this: Before you reach for your phone in the morning, take three slow, mindful breaths to start your day grounded.

2. Engage Your Senses

Your five senses can be powerful anchors to the present.

• Try to find 5 different colors as you walk or enter a new room.

• Really taste your morning coffee instead of gulping it down.

• Feel the texture of the fabric you’re wearing.

By paying attention to what you see, hear, smell, taste, and touch, you remind yourself to return to this moment.

3. Daily Check-Ins

Throughout the day, take a short pause to notice how you’re doing. Ask yourself:

• How am I feeling physically?

• What emotions are present?

• What thoughts are running through my mind?

• How are those thoughts shaping my mood?

The key here is acknowledgment, not judgment. When you recognize what’s happening inside you, you can also identify what you might need in that moment—whether that’s rest, connection, movement, or simply a deep breath.

A Gentle Reminder

Mindfulness isn’t about “doing it perfectly.” It’s about showing up for yourself in small ways, again and again. Some days it might feel easy; other days your mind might be racing nonstop. Both are normal.

The practice is in returning, coming back to the breath, the body, or the senses, each time you notice your mind has wandered. Over time, these small moments of awareness add up, helping you feel more grounded, less reactive, and more connected to your life.

So today, try weaving mindfulness into something you’re already doing. Take one mindful breath. One mindful sip. One mindful pause. 🌱