Go to www.dbtselfhelp.com. Go to the section called Instant Mindfulness. There's some really good self-guided meditations there. Put up the volume a bit; nice soothing music too.

Also, same site, go to the section called Instant Access DBT. They have DBT lessons that you can access over the phone.

Do you have access to a video game system? Play something. Or go to the Games keyword on AOL or any other site with free games. Some don't require a lot of concentration and may get your mind off of things for a bit.

Make something to eat that you really like and try to put all your energy in to tasting it, feeling the texture, really get in to it. A piece of fruit or ice cream perhaps.

Let me know if anything helps.