DBT Skill Feature: Observe & Describe With Music

What we observe and what we assume are not always the same thing.

Have you ever noticed how quickly your mind decides what something means?

You hear a piece of music and think:

That sounds sad.
This is peaceful.
I don’t like this.

Those reactions are normal.

DBT mindfulness invites us to notice what is actually happening before automatically adding judgment or interpretation.

Why Use Music?

Music gives us something happening right now to notice.

As we listen, our minds naturally begin making meaning. We may decide the music sounds peaceful, angry, hopeful, or chaotic.

That makes music a useful way to practice one simple question:

What did I actually observe, and what did my mind add?

For example:

Observation: “The music became louder.”

Interpretation: “The music became angry.”

“Louder” describes something we can hear.
“Angry” is a meaning we may have added.

Neither response is wrong. The skill is noticing the difference.

Now take the same skill beyond the music.

The same process happens outside of music.

Something happens.
We notice it.
Then our minds begin telling us what it means.

Mindfulness helps us slow that process down enough to notice the difference.

Using This Activity

If you teach DBT skills, this can be a simple way to demonstrate Observe and Describe without beginning with an emotionally charged situation.

If you are a music therapist, you can adapt the activity to the needs, goals, abilities, and musical preferences of the people you work with.

If you are learning DBT for yourself, try the activity with different kinds of music and notice what changes.

No musical experience is required.

The music is simply the place to practice the skill.

Explore more DBT and music resources at DBTmusic.com.