Step back into your memory. Remember a situation in which you had an uncomfortable emotion (sadness, anger, hopelessness, etc.). It doesn't have to be a "big" emotion. Great values can be harvested from even small annoyances. For your first time, avoid emotions related to more general life problems or previous trauma. We'll learn how to do emotions to values with that later. Try a situation that brought up challenging emotions that are linked to the situation itself.
Ask yourself: What it was like for you to actually be in the situation? Where were you? Who were you with? What happened? What emotions came up? How did they manifest in your body? What did you see, touch, taste, smell? Picture being there as vividly as you can. Sketch the outline of the story here:
Your awareness is always being guided in social situations. This step will help you create awaeness-guiding phrases that capture goals and expectations.
<aside> 💡 This step will help you get a 🧪 Pure Value, outside of outcomes and expectations. This is a detailed way of exploring what seemed relevant when you were making choices.
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Note: Emotion stories are very diverse. There might not be certain outcomes or expectations. If that's the case, just skip that part. And don't judge the way you were thinking at the time. Just do a brain dump for now.
What way did you think you had to be / how did you have to treat people or approach things in order to achieve something (a goal). Alternately, what way did you think you had to be / how did you have to treat people or approach things in order to avoid something? (an anti-goal)
We often have ideas (whether or not we have put them into words) about the way the world works. These ideas can guide our awareness. Find a phrase that makes your assumptions about how things work explicit: