Module 1. Mindfulness: (Discussion #2) Observing

DBTuesday is a series of posts where we will explore skills and concepts from dialectical behavior therapy (DBT).

This is one of several posts that will focus on mindfulness, which is the first module of DBT skills training. See this post for general info about DBT and this post for more info about mindfulness.

What is “observing”?

Observing is noticing an experience without describing or labeling it.

Something I know I've had happen is that I might experience something and that will give rise to a sequence of thoughts. I'll have a thought about the experience, a thought about that thought... and pretty soon I've traveled pretty far away from the original experience.

Experience -> Thought #1 -> Thought #2 -> Thought #3 -> etc.

The idea with observing is to notice and stay within the original experience instead of following that sequence of thoughts.

"In reference to the seen, there will be only the seen. In reference to the heard, only the heard. In reference to the sensed, only the sensed. In reference to the cognized, only the cognized."
-Bāhiya Sutta

Benefits of observing

Sometimes that sequence of thoughts can have a lot of intense, stressful, complicated feelings associated with it.

By contrast, often that initial experience -- just the raw sensations that are happening right now -- is more peaceful or tranquil.

This isn't to say that thoughts or reactions are bad. Mindfulness is just another tool you can have in your toolbox. It can be helpful just to know that if there are a lot of really difficult or complicated thoughts, there's an option of asking "What am I directly experiencing right now?" and focusing on that.

Exercise

Here's an exercise you can do to practice observing.

1) Pick any small object around you that is pretty emotionally neutral (i.e. it doesn’t trigger a lot of feelings).

2) Spend a few minutes paying attention to the object with all of your senses.

• What does it look like?
• What does it feel like in your hands?
• Does it make any sound?
• Does it have a smell?

3) If you notice any other feelings or experiences that pull you out of focusing on the object, feel free to notice those too with the same kind of awareness. Then gently shift back to the object if and when you'd like to.

Questions for Reflection

1) What object did you pick?

2) What were some of the things you noticed about that object?

3) What experiences did you have while doing this exercise?

Sources:
https://www.dbtselfhelp.com/What_Skills.pdf
https://bayareadbtcc.com/observe-mindfulness-skill-dbt-part-1/
https://dialecticalbehaviortherapy.com/mindfulness/observing/
https://accesstoinsight.org/tipitaka/kn/ud/ud.1.10.than.html