For the purpose of this exercise, we’re using benign envy (refer to 'Get the Gist' tab) as our marker. Whenever you feel a loud or subtle feeling of envy, write it down and reflect on the following:

1. What thing/experience prompted my envy? This can be a material item, an experience, or a quality someone else possesses, and the feeling can arise in real life moments or when scrolling online.
2. Put your attention on the envy — where do I feel it in my body? What does it feel like? To help focus and ground your awareness onto the emotion, you can gently place your hand overtop its position in your body. 
3. In a general sense, which do I feel when I notice it:  
   1. Expanded – “Wow, I look forward to experiencing that myself.”
   2. Contracted – “I’m happy for them, and I wish I could experience that – but it won’t happen for me.” 
4. If you felt your body contract while experiencing envy, use this as an opportunity to explore your limiting beliefs. Do you feel worthy of your desires? Do you believe if they have it, you can’t? Look for any conditioning or programming about what you believe it takes to get what you want. Notice any secondary emotions that are triggered, such as anger, frustration, or sadness. You can reference the Emotional Guidance Scale to better understand & process these reactions.
5. Sit with the envy for a few minutes — ask it/yourself, why am I envious of this “thing”? What do I believe it would add to my life once I receive it? We're looking for the root source of your envy here – your soul’s True, authentic desire. It’s often not the actual “thing” you’re craving, but rather the emotion or experience you believe comes with it. You’ve assigned a deeper meaning to the “thing.” For example: 
   1. Someone got married → perhaps you crave connection, safety, security
   2. Someone was promoted & got a raise → perhaps you crave stability, freedom, growth  
   3. Someone’s creative business is successful → perhaps you crave authentic expression
6. How would my life differ if I had that in my life now?
7. How would I feel if I had that in my life now?
8. What small step(s) can I take to feel more of this in my life right now? The easiest, smallest step — the 0.1 size step — of aligned action that can help me attract more of what I envy into my own life.