Slowing down to notice the details—mindful observation invites us to see beauty in the ordinary.
Mindfulness is the intentional, nonjudgmental awareness of the present moment. Sounds simple, right? But let’s be real, how the heck are we supposed to do that when our brains are basically over-caffeinated squirrels on roller skates?
Fear not, fellow wanderer of the mind! This is your go-to beginner's guide to mindfulness through the lens of Dialectical Behavior Therapy (DBT). In DBT, mindfulness is broken down into manageable chunks, starting with the “What Skills”: Observe, Describe, and Participate.
Today, we’re focusing on observation, noticing your experience without jumping in to fix, label, or narrate it like David Attenborough in a wildlife documentary. To observe mindfully you intentionally pay attention to the present moment, without trying to control, change, or judge what’s happening.
You're not trying to fix your thoughts or turn them into Instagrammable insights. You're just... watching. Like a curious scientist, journalist, or detective. Or a cat. Cats are great observers.
How to Observe Mindfully (And Not Lose Your Mind)
Here’s how to practice mindful observation using your five senses, your breath, your body, and your swirling sea of thoughts. No prior meditation experience required.
Observe with Your Eyes
Mindfulness is a lot like this, peeking into the moment with childlike curiosity, without trying to change what’s on the other side.
Lie on your back and watch clouds float by. Don’t name them (“That one looks like my ex!”). Just watch.
Take a slow walk and simply notice trees, people, or flowers. Resist the urge to chase squirrels (unless you're a dog).
Gaze at an object nearby and study every detail like it’s a piece of modern art.
Observe with Your Sense of Touch
Slowly run your fingernail across your arm. Then stop and notice when the sensation fades.
Feel your feet hit the ground as you walk, slowly, then quickly. What changes?
Notice where your body is touching a chair, the floor, or your clothes. Feel your breath move in your chest or your stomach as it rises and falls.
Observe with Your Ears
Pause and simply listen. What sounds are around you? What silences exist between those sounds?
When someone talks, listen to the sound of their voice, not just the meaning of their words. Notice the pitch, rhythm, and pauses.
Play music and observe each note and the space between them like you’re hearing it for the first time.
Observe with Your Nose
Inhale deeply. Notice the smells in your environment, or the lack of smell.
When cooking or walking outside, take a moment to literally stop and smell the roses... or the coffee, or the compost, or whatever nature brings your way.
Observe Taste (Mindful Eating FTW)
Mindful eating in action: when was the last time you actually tasted your snack instead of inhaling it between emails? (No judgment—just an orange-scented invitation.)
Pop a snack in your mouth and really taste it. Pay attention to texture, temperature, and the urge to chew or swallow.
Chew slowly. Notice when the flavor fades and when you’re ready to move on. It's like wine tasting, but with less pressure to be classy.
Observe Urges (AKA Urge-Surfing)
Ever feel the overwhelming urge to scroll, snack, or scream? Instead of reacting, try riding the wave:
Picture your urge like a surfboard—ride it, don’t fight it.
Scan your body and find where that urge lives. Is it in your chest? Your hands? Your jaw?
Just observe it. Let it rise and fall without jumping into action. You’re surfing now, baby.
Observe Your Full Sensory Experience
Whatever you’re doing—eating, walking, even brushing your teeth—pause and fully engage all five senses.
State what you notice: “I feel warmth on my skin,” “I hear the wind,” “I taste saltiness.”
Be curious. Each sensation is unique. Pretend you’re an alien encountering something Earthly for the first time.
Observe Your Breath
Just breathe. Inhale the moment, exhale the noise. Mindfulness doesn’t have to be complicated—it can start with one deep breath under an open sky.
Feel the rise and fall of your belly or chest.
Notice the air moving through your nose.
Observe your breath as you walk, move, listen to music, or talk with a friend.
Try lengthening your breath and noticing the difference.
Notice the pause between each inhale and exhale. That stillness? That’s your brain’s version of a mini spa day.
Observe Thoughts Without Getting Sucked In
Watch your thoughts come and go like clouds, leaves on a stream, or boats floating by.
Label the types of thoughts: “judgment,” “worry,” “memory,” “future planning.”
If you’re spiraling, shift focus to body sensations and ride it out.
Silently name what’s happening: “I’m noticing I’m thinking about what to eat... again.”
Expand Your Overall Awareness
Start with breath. Then add body sensations. Then sounds.
Try holding three things in awareness at once: breath, body, and sound. It’s like juggling, but for your brain.
Let your awareness gently expand to include the space around you, staying grounded in the here and now.
Final Thoughts (Which You’re Now Great at Observing)
Observation doesn’t require anything special, more often than not it’s just you, a warm cup of tea, and the courage to sit still and notice. And then that’s when we realize the ordinary is often more extraordinary than we realize.
Mindful observation isn’t about being perfect or “clearing your mind” (whatever that means). It’s about noticing what’s already happening, inside and outside of you, with curiosity and compassion.
There are a million ways to practice observation, these are just a few. Pick what resonates, leave what doesn’t, and remember: every moment is another chance to notice what’s real.
So go forth, observe the heck out of life, and maybe even enjoy it along the way.
Written by Amanda Stemen, MS, LCSW