Verbal instructions from the therapist that help the client enter the state of detached mindfulness right in the session. Used as a bridge between the explanation of DM and the real experience — the therapist directs the client's attention and normalizes the reactions that arise.
Step-by-step guide
- "Allow yourself to become aware of the thoughts that are present right now"
- "Do not try to change or evaluate them — just notice"
- "If a thought has appeared — fine. It is here. What happens with it next?"
- "You are the observer. Thoughts are not you"
- After 2–3 minutes: discuss the experience
When to use
- When DM is first introduced and the client cannot grasp the concept through explanation
- When other exercises (tiger, free association) have not given the needed experience
Key phrases
Allow yourself to become aware of the thoughts that are present right now — without changing them
Follow-up questions
Just notice their presence — as you notice the sounds in the room
A thought has appeared and, perhaps, is leaving — just observe this process
Alternative phrasings
If a thought attracts attention — notice this and gently return to observation
Warnings
- ⚠️ Do not turn it into a meditation with a focus on the breath — DM does not require a bodily anchor
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.