DBT Mindfulness Exercises: Skiing Guided Imagery
Use this DBT guided imagery to practice mindfulness.
Find a comfortable position in your chair, and prepare to embark on a mindful journey down the mountain...
Skiing Guided Imagery©
Guided Mindfulness Meditation Script
When you’re ready, close your eyes, and bring your awareness to the natural rhythm of your breath. First the inhale, then the exhale. As you breathe, begin to slightly lengthen your exhales, as that sends a message of safety throughout the nervous system of your body. Take in each breath, followed by a long exhale, allowing your body to feel more fully relaxed with each exhalation. As you continue to breathe, tune into your body, and feel completely supported by the chair or surface you’re sitting on. Feel the balance between the weight of your body, being pulled down by gravity, and the support it is getting from the seat you are on, catching you, and keeping you from falling. It is this same feeling of complete balance that you take with you to the top of a majestic alpine mountain. You look all around, and all you see are clear bluebird skies, without a single cloud to marr the deep blue color of the sky. Just below the sky, all around you, there are snow-covered peaks, in every direction, for as far as the eye can see. The mountains around you are white with snow, except for the trees that are poking upwards from the surface of the mountains. You can see pine trees, and aspens, growing in groves between the white trails of snow that wind their way around and down the mountains, from the top of the peaks to the very base. It’s a majestic scene that looks like it’s out of a fairy tale, or Narnia, yet it is a place of absolute peace, and serenity.
The air is crisp and cool all around you, but you are clothed in cushony, water-proof, windproof clothing. You’re warm and dry, completely shielded from the elements. Your body feels safe, warm and comfortable in this arctic wonderland.
You look down and see that your feet are held securely in boots, and that attached to the boots are two skis, When you look between and beyond the tips of your skis, down from the peak that you are standing upon, you notice that there are many ways down the mountain. One of the trails winds down the mountain gradually, with a very shallow pitch, and is covered in smooth, freshly groomed snow. There is another trail next to it that is ever so slightly steeper, and another one that’s steeper still. That one looks like it would allow you to ski down quite fast. The last trail looks very challenging and steep, with lots of bumps and obstacles to ski around. As you survey each trail, you find your attention turning inward, and notice that you are able to observe each emotion rising and falling within you, as you consider the various ways down the mountain. You notice the feelings of excitement, and anticipation. You also notice the feeling of fear rising and falling within you, as you consider the possibility of each trail. You take a deep breath, and you tune into your body. You bend and straighten your knees a few times, bouncing on your skis, finding your center of balance. You can feel your legs and skis completely supporting your body. You feel balanced and secure on your skis. You trust your legs, your feet, and your skis to move you down the mountain safely.
Once again, you look at the trails, and you feel confident to pick a trail that challenges you, that leaves you noticing a manageable level of fear rising within you. You feel brave and safe enough to turn towards the fear, to lean into it. You feel willing to fall into the mountain, noticing the fear and naming the fear, without getting caught up in it, or letting it throw you into emotion mind. You know that you have the skills and the tools you need to catch yourself, and to enjoy an exhilarating ride down the mountain.
You look again at the trail that you have chosen, without judging it as too hard or too easy, knowing that the trail you take is exactly as it needs to be. You study the trail carefully with your eyes, and you find the line down the trail that you will follow down the mountain. You take one more deep, abdominal breath… and you lean forward, with your whole body, willing to let gravity pull you down the mountain. You fall knowing that when there is a bump in the snow, your legs will bend to absorb it. You fall knowing that when there is a dip in the snow, your legs will extend to accommodate it. You fall knowing that when there is a rock or a tree, your feet and your knees will turn your skis to move around it. You fall down the mountain, feeling free and exhilarated, noticing the fear, naming the fear, and knowing that you have everything you need to move down the mountain safely. As you move down the mountain, you notice that all your senses have come alive. You hear the crisp sound of your ski edges cutting through the snow. You feel the wind on your face, and smell the cool crisp mountain air. It’s exhilarating. You are completely and utterly in the moment, as you respond skillfully and instinctively to every dip, and every bump on the trail, seeing that you will soon be at the bottom of the mountain.
Finally you notice, as you near the end of the trail, that the pitch of the mountain is beginning to level. Your speed gradually decreases, and you know that you will soon coast to a natural stop. There is nothing but pristine snow all around you. You can glide as long as you need to glide, and stop whenever gravity brings you to a stop. You don’t need to be anywhere, or do anything, except be centered on your skis, right here, and right now. And in a moment, I will count to three. As I count, you will notice yourself slowly coming to a complete stop. When you stop, you will open your eyes, feeling refreshed and vital, brave and strong, and fully trust that you can catch yourself whenever you find yourself falling. One. Two. Three.
©2024 Kenneth Michael Levine
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About This Exercise
I regularly encourage clients to use DBT mindfulness activities in my therapy practice. Over the years, I’ve found that guided imagery for stress is one of the most effective techniques for calming the nervous system and promoting emotional regulation. Whether you choose to sit or lie down, these imagery-based practices provide a powerful foundation for managing stress and improving sleep—especially in the busyness of everyday life.
Incorporating techniques like mindful breathing into your daily routine can help you become more present with your thoughts and feelings, creating space to move through challenges with greater ease. When we bring our full awareness to the present—paying attention to our breath, body, and emotional landscape—we develop the tools we need to respond rather than react.
Today, I’m sharing a DBT mindfulness exercise script that takes participants on a guided journey down a mountain slope. It uses the metaphor of skiing to weave together core dialectical behavior therapy principles in a way that’s both grounding and empowering. Whether you’re just beginning to explore mindfulness or are looking for new ways to integrate DBT skills into everyday life, this script offers a practical and imaginative entry point.
The Power of Guided Imagery in DBT
This mindfulness script holds special meaning for me. I wrote it in 2022, when I was participating on a DBT Consultation Team with a number of my professional mentors. Each member of the team took a turn leading the meeting's opening mindfulness exercise. When it was my turn to lead, I wanted to create something unique. I'm an avid skier, and there is no time that I feel more mindful than when I'm skiing, so that inspired me to write the script above.
Many DBT group exercises emphasize mindful breathing, body scans, or sensory grounding. Guided imagery for stress adds another layer to mindfulness by inviting the mind to create a vivid scene that engages the senses and emotions. For many people—especially those who find traditional meditation difficult—this kind of practice can make mindfulness more accessible and effective.
This approach creates a rich mental landscape where individuals can safely explore emotions like fear and anticipation. It supports self-reflection and the development of wise mind, that balanced space where emotion and reason come together. It also helps regulate physical responses, such as heart rate and tension—making it a particularly helpful tool for stress relief.
Over time, I’ve shared this mindfulness script with clients, colleagues, and DBT groups. Participants describe it as calming, empowering, and relatable. As they imagine themselves at the mountain’s peak, they practice turning toward fear without becoming overwhelmed. From that grounded place, they can observe their thoughts and feelings with compassion and clarity.
Benefits of this Exercise
This script works equally well in an individual or group setting. The exercise creates a metaphor for life's challenges while incorporating these key elements:
Multiple choice points that allow participants to engage at their comfort level
Opportunities to notice and name emotions without getting caught up in them
Rich sensory details to support paying attention to the present moment
Clear metaphors for wise mind
Built-in reminders to stay grounded in the present moment
Using this Exercise Effectively
Therapists who teach DBT might consider using this exercise during modules on emotion regulation or distress tolerance. It can be effective as a mindfulness exercise DBT groups, or as an individual exercise for members to practice on their own. The language adapts easily for different ages, including adolescents. Many clients find it a gentle entry point to mindfulness practice.
If you’re new to DBT or just beginning your mindfulness journey, this script is an easy and approachable place to start. Find a quiet space, settle into a comfortable position, and follow the narrative without judgment. There’s no need to force anything—just stay open to whatever arises. Whether you're focusing on mindful breathing or simply paying attention to your inner experience, each practice builds self-awareness and resilience over time.
For me, what makes this DBT mindfulness exercise so powerful is its accessibility. You don’t need to be a skier to benefit. Whether you're facing emotional overwhelm, decision fatigue, or just the stress of everyday life, this guided exercise helps you return to a grounded, confident place within yourself.
I hope you find that this guided imagery offers a fresh and meaningful way to connect with your emotions—and move through life with greater clarity, calm, and intention.
