Mindfulness
Mindfulness of Current Thought
Practice mindfulness of a single thought—watch it arise, stay curious, and let it pass without getting hooked.
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
Select the Thought
Choose a single thought that is present right now (e.g., “I’m going to fail,” “They’re upset with me”).
2
Observe Without Judgment
Notice the thought’s words, images, and tone. Describe it as “I’m having the thought that…” instead of assuming it is true.
3
Track Body and Emotion
Gently scan how the thought shows up in your body—tight chest, clenched jaw, warm cheeks—and note any emotions or urges.
4
Let the Thought Come and Go
Visualize the thought floating by on a cloud or leaf. If it returns, greet it and watch it pass again.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Presentation jitters
Thought: “Everyone will think I’m incompetent.” You pictured the sentence on a marquee, noticed a stomach knot, labeled it “fear,” and breathed until the marquee dimmed.
Relationship worry
Thought: “They’re mad at me.” You said, “I notice I’m having the thought they’re mad,” felt shoulders tense, and visualized releasing the thought like a balloon.
Practice Activity
Complete a mindfulness of current thought exercise once per day for a week.
What thought did you work with today?
How did you describe it without judgment?
What body sensations or emotions accompanied it?
How did the thought shift after observing it for a few minutes?
Want to practice mindfulness with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha