Your experience just is what it is 2 Notice that as each thought passes it is replaced by another and another and another Similar to lying on your back watching clouds and labeling their varying shapes and cloud cloud cloud Watch your thoughts as they come and go and label thoughts thoughts thoughts thoughts 3 Label your observations as they come up using the sentences below These sentences are ways to separate your observing self from your emotions and am aware I am having the thought that I am feeling of has come over me am experiencing the thought notice a narrative that tells me am noticing a sense of am noticing a body sensation of IN VIVO EXPOSURE In vivo is just a fancy way of saying real life and for our purposes it means you need to experience the situations avoiding Anxiety has dictated a number of your choices and caused you to miss out Calling up your fears in real time by approaching what you usually avoid will show you that you can work through your anxiety in the moment and get out on the other side on the other A life full of experiences you value