EXPLORE WHAT’S HERE
Step 1 of 9

1. Experience · Camera

What actually happened?

Describe what you know, observed, or experienced without interpreting it yet.

2. Meaning · Projector

What did I make it mean?

What story, interpretation, expectation, belief, or assumption arose?

3. Emotional State

What am I feeling?

Select any emotions present for you, or add your own.

4. Somatic Sensing

Where do I notice this in my body?

Notice physical sensations, contraction, heat, or energy centers.

You’ve noticed what happened, what you made it mean, what you’re feeling, and what you’re sensing. Now you can become curious about what may be underneath.

5. Deeper Exploration

Does this feeling seem familiar?

Notice if this response or pattern echoes previous experiences. As you go deeper, you may begin to notice not only what is here, but what within the experience feels yours to understand or work with.

6. Mind · Heart · Body Coherence

Listening to Mind, Heart, and Body

Give voice to each center, then notice what emerges when they harmonize. What becomes clearer may help you discern what—if anything—is yours to work with.

Mind

What am I thinking or believing?

Heart

What am I feeling, wanting, grieving, protecting, or loving?

Body

What am I sensing physically?

7. Discernment · Recognition

WHAT IS MINE HERE?

“Whatever happened outside of me, what—if anything—is mine to recognize, understand, choose, or respond to?”

Claiming what is mine does not mean taking blame for what happened or taking responsibility for what belongs to someone else.

Recognize what is present. Select any that feel true for you.

Mirror

I am seeing a reflection of something within myself.

✓

Window

I am seeing this from a new or wider perspective.

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Doorway

I feel invited to explore or move through something more deeply.

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I’m not sure yet

I choose to sit with this awareness in stillness.

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8. Practice Space

WHAT WOULD SERVE YOU NOW?

Choose what feels useful. You can return here as often as you need.

Sit With This

Be with what you’ve recognized.

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See It Differently

Open another perspective.

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Go Deeper

Listen for what else may want to emerge.

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READY FOR A CONSCIOUS SHIFT?

Release & Choose

Release what you’re ready to set down and choose what you want to carry forward.

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I AMhome

Return to yourself with what you now know.