Phase: Explore

Chapter X-N: Exercise_Name

Read-Only: XX-YY minutes

Deep Dive: AA-BB hours

Jump back into Exercise

Gearing up for the Exercise 🎒 📜 🧭

Introduction

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Dive deeper into the theory behind Exercise_Name

Goal

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Workbook Output

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Tips

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• Nisl nunc mi ipsum faucibus vitae aliquet. Duis convallis convallis tellus id interdum velit laoreet id.
• Lacus vestibulum sed arcu non odio euismod lacinia at. Viverra maecenas accumsan lacus vel.

Pitfalls

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• Nisl nunc mi ipsum faucibus vitae aliquet. Duis convallis convallis tellus id interdum velit laoreet id.
• Lacus vestibulum sed arcu non odio euismod lacinia at. Viverra maecenas accumsan lacus vel.

Entering the Exercise 🚪🌌

Step 1: Prompting your Scenario

For each tenet, imagine a future scenario where you:

1. held on to this tenet very strongly
1. 3 months, 1 year, 4 years, 15 years into the future
2. held on to this tenet moderately
1. 3 months, 1 year, 4 years, 15 years into the future
3. had released this tenet
1. 3 months, 1 year, 4 years, 15 years into the future

Step 2: Describing your Scenario

Write out an in-depth Scenario Description for our later visualization. We want to describe this as an “day-in-the-life of”. Set the setting. Describe what the circumstances of your life are. How are the different aspects of your life (family, friends, career, finances, health, etc)? Write out your average day. Dig into the fine details of the sensory experience; what you see, hear, feel, smell, hear. This is the time to think through the logical details of what your scenario will entail. In the visualization step, we will be trying to get away from our intellectualizing mode, so imagine that this Scenario Description is all you had to generate an immersive experience.

Step 3: Visualizing your Scenario

Once we have our Scenario Description of your scenario, we can begin to visualize it. We will lean heavily on our Scenario Description for knowing what to visualize, such that we can quiet the intellectual parts of us and focus on our emotional and intuitive experience.

We recommend working with a coach for the visualization process. In any case, start by reading your Scenario Description a few times over. Then close your eyes, and begin to imagine this day-in-the-life.

“Imagine being in the scenario you’ve described. But don’t just imagine it momentarily — imagine that you’re actually there. That your present moment is your scenario. That your past is all the moments that have led up to your scenario. And that your future is from this point forward. Imagine that the things that you have grown used to in your scenario actually don’t feel new to you, despite them being new to the you outside of this visualization.”

Step 4: Questions to Answer

• How do you feel in the scenario? What reactions do you have?
• Imagine if your assumptions about how you would feel were wrong. What other feelings remain?
• “In visualizing a scenario, we sometimes expect certain feelings to be very dominant. Sometimes though, feelings aren’t as intense as we expect. We want to understand what other feelings are at play”
• How do you feel about this outcome?
• There’s a distinction between how we feel in a situation and about a situation (Ex: running a race might be very painful, but we might still be happy overall that we’re doing it). Our assessment of this outcome includes all the experienced feelings we’ve just explored.

Be careful of cognitive distortions. Attempt to neutralize any potentially over-the-top statements.

Step 5: Form to Output

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