Mindfulness
Describe Skill
Describe puts words to what you observe—labeling sensations, thoughts, and actions objectively so you stay grounded in facts instead of judgments.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Observe First
Take a moment to notice what is happening with your senses or in your mind. Description follows observation.
2
Name the Facts
Put words to what you notice using neutral language. Stick to who, what, when, and where without adding interpretations.
3
Separate Thoughts from Facts
Use phrases like “I notice the thought…” or “The feeling is…” to acknowledge mental events without assuming they are truths.
4
Keep it Simple
Short, sensory-rich descriptions help you stay present. If judgments creep in, rephrase them into observable details.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Reframing a commute
Instead of “This train is disgusting,” you describe: “There’s a strong smell of coffee, the floor is wet near the door, and my jaw is tight.” The shift reduces irritation and helps you plan your next move.
Difficult conversation
During a tense meeting you say, “My hands are shaking, I hear my voice getting louder, and I’m having the thought that I’m being dismissed,” which keeps the dialogue grounded.
Practice Activity
During today’s stressful moment, pause to describe the experience in three factual sentences.
What did you observe before describing?
Write your three descriptive sentences here.
Where did judgments or assumptions try to sneak in?
How did describing affect your emotions or urges?
Want to practice mindfulness with the WithMarsha app?
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