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 someone has, or an experience they’ve had, or a quality they possess. It can be found in real life moments or when scrolling online.
2. When I noticed the envy, how did my body feel?
   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.” 
3. Why am I envious of it? What do I believe it will 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” that 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 your underlying desire is connection, safety, security
   2. Someone got promotion and a raise → perhaps your underlying desire is stability, freedom, growth  
4. How would my life differ if those underlying desires were in my life now?
5. What would it feel like to have those underlying desires in my life?
6. What steps can I take to feel more of this in my life now? 

*If you felt your body contract while experiencing envy, use this as an opportunity to explore your shadow. Do you feel worthy of your desires? 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.