pushing	it	away	or	judging	it.	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	nuances:	“fuzzy	cloud,”	“smoke
cloud,”	“bird-shaped	cloud.”	Watch	your	thoughts	as	they	come	and	go
and	label	them:	“worried	thoughts,”	“fear	thoughts,”	“planning
thoughts,”	“happy	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	thoughts:
•
	
“I	am	aware	I	am	having	the	thought	that	––—.”
Example:
	
I	am	bad/weak/failure	…
•
	
“A	feeling	of	––—	has	come	over	me.”
Example:
	
sadness/dread/hurt/sorrow/joy
•
	
“I	am	experiencing	the	thought	––—.”
•
	
“I	notice	a	narrative	that	tells	me	––—.”
•
	
“I	am	noticing	a	sense	of	––—.”
•
	
“I	am	noticing	a	body	sensation	of	––—.”
STRATEGY:
	
IN	VIVO	EXPOSURE
In	vivo