Awareness of Body Sensations Skill

Definition

Awareness of Body Sensations is the skill of intentionally paying attention to what you feel in your body.
It helps you tune in to physical signals that are linked to your emotions and urges.

Purpose

Used to:

Increase mind-body connection.
Recognize early signs of distress or escalation.
Prevent impulsive reactions by catching sensations early.
Ground yourself in the present moment.
Improve emotion regulation and distress tolerance.

When to Use

Use this skill when:

You feel overwhelmed, disconnected, or numb.
You want to understand how emotions manifest physically.
You’re practicing mindfulness.
You are preparing to use other DBT skills like Check the Facts or Opposite Action.

When Not to Use

Avoid using if:

You feel unsafe to notice body sensations due to trauma (work with a therapist).
You are in severe crisis and need immediate action (use TIPP skills first).
Focusing on sensations increases panic without grounding.

How-To

Find a Quiet Space:
- Sit or lie down comfortably.
Scan Your Body:
- Start at your head, slowly move downward.
- Notice tension, tingling, warmth, coolness, pain.
Describe Sensations:
- Use neutral, factual language (e.g., “tight,” “fluttery,” “heavy”).
Allow Sensations:
- Observe without trying to change them.
Connect to Emotions:
- Consider what feeling the sensation may signal.
Practice Acceptance:
- Remind yourself that sensations are temporary.

Tips & Variations

Pair this skill with Mindfulness of Current Emotion.
Use body scan recordings or apps like Insight Timer.
Journal about your sensations and associated emotions.
If overwhelmed, open your eyes and focus on your environment.

Example

Maria noticed a pit in her stomach before a difficult conversation.

Sat quietly for 3 minutes.
Noticed tightness in chest, shallow breathing.
Recognized signs of anxiety.
Validated: “My body is trying to protect me.”

Inventor / Origin

Developed by Marsha Linehan, PhD within DBT mindfulness skills.
Inspired by:

Mindfulness-Based Stress Reduction (Jon Kabat-Zinn).
Somatic practices in psychology and meditation traditions.

Related Skills

Observe
Describe
Non-Judgmental Stance
Mindfulness of Current Emotion

Limitations

May not be effective if:

You expect sensations to go away quickly.
You judge sensations as “bad” or “wrong.”
You are using the skill to avoid action or problem-solving indefinitely.

Evidence Base

Research shows:

Body scanning reduces stress and improves self-regulation.
Awareness of sensations enhances emotional clarity.
Mindfulness of the body can decrease avoidance and improve resilience.

References

Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. New York: Guilford Press.
Kabat-Zinn, J. (1990). Full Catastrophe Living. New York: Dell Publishing.
Mehling, W.E. et al. (2011). Body awareness: a phenomenological inquiry into the common ground of mind-body therapies. Philosophy, Ethics, and Humanities in Medicine, 6(6).

Awareness of Body Sensations – Distress Tolerance DBT Tool