Episode 5 Exercise :
Which Loop Are You In?
Your emotions aren’t random.
They’re signals.
They tell you instantly whether you’re operating from your Programmed Mind
or your Higher Mind.
This practice is about learning to recognize the difference in real time.
STEP 1
Pause When Emotion Hits
Whenever you feel a strong emotional shift, pause.
This can show up as:
✦ Frustration
✦ Anxiety
✦ Defensiveness
OR
✦ Excitement
✦ Clarity
✦ A sense of ease
Ask the Question
STEP 2
Ask yourself:
“Is this Programming… or is this Alignment?”
Read the Signals
STEP 3
Use your body and mind as your guide:
Programming Loop (Contraction)
✦ Body tightens
✦ Breath shortens
✦ Thoughts speed up
✦ You feel pressure, fear, or defensiveness
Alignment Loop (Expansion)
✦ Body opens
✦ Breath deepens
✦ Mind feels calm or clear
✦ You feel ease, curiosity, or connection
Notice the Emotional Echo
STEP 4
Pay attention to how long the emotion lasts:
✦ If it passes quickly → you’re aligned
✦ If it lingers or loops → programming is active
The echo is not a problem — it’s feedback.
STEP 5
Make Your Re-Choose Move
Once you recognize the loop:
✦ If it’s Programming → pause and shift
✦ If it’s Alignment → stay with it
You don’t fight the emotion.
You recognize it — and choose differently.
Daily Practice
This week:
✦ Notice one emotional moment each day
✦ Ask: “Programming or Alignment?”
✦ Use the signals to guide your awareness
Simple. Repeatable. Life-changing.
Optional (If You Want to Go Deeper)
Write down one moment where you caught the loop —
and what you chose instead.
