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Introduction for Today's Task

Time to Start Reflecting

Hello BVisionRYs! 

Thank you all for attending, for your fantastic participation, and for being open to learning and trying something new.

In our time together, we explored how emotions manifest in our bodies and how our ego often works to protect us, sometimes holding us back from growth. We also discovered how to use tools like the Mood Meter to identify and understand our feelings, and how to make a conscious shift from a reactive state to a more proactive one.

Now, it's time to put those skills into practice. This is where the real work begins.

Remember, if you do not put what you learned in practice, your tools will rust!

The purpose of this task: 

The goal of this assignment is to put the skills we've discussed into practice over the next five working days. This will help you begin to re-wire your brain to shift from unconscious reactions to conscious choices.

The process for completing this 5 day challenge:

This is not a one-time exercise; it's a practice. Over the next five working days, your challenge is to complete this self-reflection process at least two times.

  • Completion Requirement: Reflect on a minimum of two separate incidents.
  • Bonus Points: For every reflection you complete beyond the required two, you will earn additional bonus points.
  • Reminder: Don't forget to maintain your commitment to learning your skills for at least 30 minutes each day. Consistent practice is the key to lasting change.

Instructions

For each incident you choose to reflect on, follow these steps:

Step 1: The Incident (Recall & Confront)

Recall a specific recent incident that triggered a strong, unpleasant emotion (e.g., a difficult conversation, a project setback, a feeling of frustration).

In the space below, briefly describe the context of the incident. Stop when you feel the first signs of the emotional wave hitting.

My incident was...

Step 2: The Emotion (The Body Scan)

Now, identify the biological, automatic emotion you felt. This is the physical wave in your body, not the story in your head.

Where did you feel this emotion in your body? (e.g., a rush of blood in your face, a tension in your shoulders, a knot in your stomach)

Step 3: The Mood Meter (The Diagnosis)

Using the Mood Meter as your guide, diagnose the feeling that followed the emotion. Ask yourself these two questions:

  1. What was your Energy Level (low, high, etc.)?
  2. What was your Pleasantness Level (pleasant, unpleasant, etc.)?

What quadrant did this place you in? What was the name of the feeling (e.g., anger, despair, disappointment)?

Step 4: The Ego (The Obstacle)

Now, reflect on how your ego (the shield) tried to convince you to run away or quit in this moment.

What thought or story did your ego create to make you feel "safe"? (e.g., "This is hopeless," "I'm not good enough," "I need to quit.")

Step 5: The Conscious Shift (The New Feeling)

Based on what you've learned, what feeling do you want to have next time you encounter a similar emotional wave? What would be a more productive state to be in?

My new feeling will be... (e.g., curiosity, calm, peace, motivated)

Step 6: The Baby-Step (The Plan)

This is where you make a concrete plan. What is the single, small, actionable step you will take in the future to intentionally shift to your new feeling?

My baby-step will be...

Step 7: The Energy Shift (The Why)

Finally, reflect on the core work you are doing. Remember that every feeling has an energy vibration.

What was the frequency of your initial feeling? What is the frequency of your desired new feeling?

This is a powerful practice that allows you to consciously shift your energy vibration and move from a state of low-energy incoherence to high-energy peace.



 


The work you will submit: 

Your submission for this second assignment will be the "Reflection Challenge" tab in your existing LDP Google Sheet.

Instructions:

Step One- Final Review: Take a moment to review all fields to ensure they are complete. The sheet saves automatically.

Step Two- Submit Your Work:

  • Click the "Share" button in the top right corner of your master LDP Google Sheet.
  • Change the sharing setting from "Restricted" to "Anyone with the link."
  • Set the access to "Editor."
  • Click "Copy link" and paste it into the Lighthouse submission portal.

This isn't just an assignment; it's a personal journey. The tools you've learned: the body scan (emotion), the Mood Meter (feelings), identifying the ego's tricks, are your compass. Over the next five days, every time you choose to stop and reflect, you're not just earning a point; you're building a new skill, one that will serve you for the rest of your life.

Remember, this is a practice, not about being perfect. Some days the reflection might be easy, and other days it will be a real challenge. That's okay. The goal is to start. Just like a muscle, your consciousness will get stronger with every single rep you complete.

Embrace the discomfort. Celebrate the small wins. We have no doubt you can do this!