The technique of the witness is merely to sit with the fear and be aware of it before it becomes so consuming that there's no space left. The image I usually use is that of a picture frame and a painting of a gray cloud against a blue sky. But the picture frame is a little too small. So you bend the canvas around to frame it. But in doing so you lost all the blue sky. So you end up with just a framed gray cloud. It fills the entire frame.
So when you said 'I'm afraid' or 'I'm depressed' if you enlarged the frame so that just a little blue space shows, you would say 'Ah, a cloud'. That is what the witness is. The witness is that tiny little blue over in the corner that leads you to say 'ah, fear'.
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