Reflection
The Snow Globe Metaphor
Watch this quick video to learn how to use the symbol of a snowglobe to help you understand the power of stillness and reflection.
Why Reflection Matters
Reflection isn't simply pausing—it's intentionally shaping how your brain learns, grows, and evolves. Neuroscience reveals that repeated reflection leverages neuroplasticity, strengthening neural pathways linked to self-awareness, clarity, and purposeful action. If you've spent significant time in constant activation—stuck in fight, flight, or freeze—slowing down to reflect can initially feel uncomfortable or even unnatural. This discomfort arises because authentic reflection gently guides your nervous system out of high-alert and into proactive restoration (often called “rest and digest” or the calm, regulated "shutdown" state), essential for rebalancing and healing.
When you reflect, imagine observing yourself through kind, loving, and compassionate eyes—like you're conducting a thoughtful experiment rather than passing judgment. Notice your emotions, behaviors, and patterns with gentle curiosity: What are you experiencing? How does this impact you? What might you learn? Approaching yourself this way helps quiet inner criticism and opens space for deeper understanding and meaningful growth.
Skipping reflection means missing out on your nervous system’s powerful capacity to reset, rewire, and rise toward your full potential. Embrace this practice as an essential, transformative part of your journey—your gateway from simply reacting to intentionally thriving.
Days 6 - 10
Days 6 - 10
Learning to BE Still
Days 6 - 10: The Discomfort of Stillness: Learning to Be Before You Do
You’ll begin the practice of stillness—a core rhythm of this reset. For high achievers, it can feel unproductive or even wrong. But stillness isn’t a pause from growth—it’s the foundation of it. This is where your nervous system starts to reset and clarity begins to rise. It may feel insignificant or uncomfortable, but it’s essential. We can’t bypass this part of the process if we want real, lasting change. When you're accustomed to constant motion—physically, mentally, or emotionally—being still can feel surprisingly challenging. Yet neuroscience reveals why cultivating stillness is not only beneficial but a crucial first step for sustainable growth:
The Science Behind Stillness
When you intentionally slow down and practice stillness, you signal internal safety to your nervous system, activating what neuroscientists call the parasympathetic nervous system—your body's natural calming system. This state helps reduce stress hormones, lowers heart rate, and quiets an overactive mind. By consistently practicing stillness, your brain forms new neural pathways associated with calmness, clarity, and emotional regulation—essential conditions for meaningful change.
Stillness isn’t about doing nothing; it’s about consciously guiding your internal safety—a prerequisite for true growth and reflection.
Primary Goal:
Your first goal is to quiet yourself, establishing a baseline of inner calm and safety. Without this internal feeling of safety, the nervous system remains guarded, blocking deeper learning and growth. Creating safety within yourself first sets the foundation for everything else you'll experience in this journey.
How to Practice Stillness (especially if you're brand new to this):
Start small.
Begin with just 10 minutes per day in a comfortable, quiet space. Ideally without your phone but if you want to set a timer for 10 minutes, set your phone on airplane mode and turn off your wifi so you don’t receive notifications.Breathe intentionally.
Close your eyes and breathe slowly. Inhale gently through your nose for four counts, hold briefly, then exhale slowly through your mouth for six counts.Observe without judgment.
Watch your thoughts, feelings, and sensations come and go like clouds passing through the sky—acknowledge them without getting carried away.Return to your center.
When distractions or discomfort arise, simply notice these feelings and softly bring your attention back to your breath.Offer kindness to yourself.
Use gentle self-talk, reassuring yourself: “It’s okay to slow down. I’m safe here.” This compassionate approach helps build trust between you and your nervous system.
🌿 Bonus Tip: Aligning with Nature
When possible, practice stillness outside, in nature. Nature is inherently calming to the nervous system, lowering stress and promoting feelings of groundedness and ease. Notice the sights, sounds, and sensations around you—the breeze, birdsong, the warmth of sunlight, or the quiet rhythm of rain. Beginning your day in nature sets a powerful foundation, synchronizing your internal rhythms with the natural world and reinforcing a sense of belonging and calm that enhances your entire day.
🐦 Fun Fact:
The sound of birds chirping is naturally tuned to a frequency that signals safety to your nervous system. This gentle reminder from nature aligns beautifully with the reality that, at our core, we’re just a vibrant bundle of cells—energy in constant, beautiful vibration. Allow birdsong to deepen your sense of internal peace and safety as you practice stillness.
Stillness Practice: Beginner FAQs
Q: What if I can’t sit still?
Totally normal. If your body feels restless, try a few deep stretches first or sit somewhere you feel physically supported. You can also start with a gentle walk in silence—just focus on your breath and surroundings. Movement can be meditative. The goal is to create internal stillness, not rigidity.
Q: Can I think during stillness? Because my brain won’t stop.
Yes, your brain will think. It’s what brains do. The goal isn’t to stop thinking; it’s to notice thoughts without chasing them. Picture your thoughts like clouds drifting by—just observe and return to your breath. That gentle redirect is the practice.
Q: Is it okay if I fall asleep?
If you do, it means your body is craving rest—take the nap! But over time, as you practice, you’ll begin to differentiate between rest and stillness. If sleep keeps happening, try sitting up or doing your practice earlier in the day.
Q: What do I do with uncomfortable emotions that come up?
Being still can stir up buried feelings. That’s actually a good sign—it means your body is starting to feel safe enough to process them. Let them rise, breathe through them, and remind yourself: “This is temporary. I’m safe. It’s okay to feel this.” Healing starts here.
Q: How long until I feel something change?
Some feel lighter after one session. Others need time. Think of this like building a new muscle—consistency creates strength. Trust the process. Small steps compound over time.
Q: Am I doing this wrong?
There’s no perfect way to practice stillness. If you’re showing up—even with distractions or doubts—you’re doing it right. The only mistake is expecting instant results or perfection.
Q: What if I don’t feel safe being still?
That’s valid. Some nervous systems are used to staying alert to feel safe. You can begin by practicing stillness for just 2-3 minutes in a place and posture that feels secure. Keep your eyes open if that helps. You’re retraining your system to know it’s okay to rest.
Try a mantra:
Repeat quietly or silently: “I am safe. I am learning something new. I’m okay to experience this discomfort.” This helps rewire your nervous system with calm, affirming truths.
✏️ Daily Stillness Journal Prompts
After each stillness practice, use this scale to rate your experience:
On a scale of 1 to 10, how did you feel during or after your stillness practice?
(1 = miserable 😩, 5 = meh 😐, 10 = blissful 😌)
Reflection Questions (Pick 1–2 that feel most relevant today):
You don’t need to answer them all—this is about building awareness, not performance. Just notice. That’s the practice.
✏️ What did I notice in my body or breath?
✏️ What thoughts or emotions stood out?
✏️ How do I feel now compared to before I practiced?
✏️ What do I want to remember or carry forward from this moment?
Note:
This 10-minute morning stillness practice isn’t just for these early days—it’s a foundational rhythm meant to continue throughout your journey. As you begin to feel the benefits—more clarity, calm, and connection—you may naturally find yourself extending this time. Let it grow with you.
Days 11 to 20
Days 11 to 20
Inner Signals — Trusting Your Body’s Wisdom
You’ve begun to experience the power of stillness. Now it’s time to notice—what’s happening within you throughout the day. Your inner world constantly sends signals—sensations, shifts, and stories. These aren’t distractions—they’re data.
This next phase is a gateway to attunement—learning to recognize, honor, and respond to what your body and mind are telling you. It’s about building a relationship with your inner world.
Patterns with Purpose: What Fuels You and What Drains You
You’ll reflect on the patterns that have shaped your work and life—what energizes you, what drains you, and what’s always come naturally. Through daily prompts, you’ll explore the kinds of work you love, the environments where you thrive, and the tasks that take a toll. These insights will help you connect the dots between your personal history and how you’re wired today—so you can begin to lead and live from identity, not obligation.
Micro Moments of Stillness
Stillness doesn’t have to mean silence or sitting still for long periods. You just need moments. Here are a few gentle ways to attune throughout the day:
Take three slow breaths before your next meeting.
Step outside after lunch and feel the sun, breeze, or ground beneath you.
Close your eyes for 60 seconds and do a body scan.
Place your hand on your heart and whisper: “I’m safe right now.”
Do a slow stretch between tasks.
Sip a warm drink with full presence—no phone, no multitasking.
Choose one or two each day. You’re not checking boxes. You’re inviting awareness.
Evening Practice: 10-Minute Reflection
At the end of the day, take 10 minutes to check in—not to solve, but to notice.
Journal Prompts:
✏️ What did I notice in my body today? Tension, calm, energy, restlessness?
✏️ What helped me feel grounded or safe? A place, a moment, a person?
✏️ What shook my snowglobe? What pulled me out of presence or peace?
✏️ What story did I find myself believing today? Was it true, helpful, or just familiar?
✏️ What’s one small act I can take tomorrow to support my internal calm? Keep it doable and kind.
Remember Why This Matters: Observation is a practice, not a performance. This is how you build attunement. Your nervous system has two jobs every day: To survive and to thrive.
Survival needs safety.
Thriving requires space.
That’s why nervous system regulation is the starting point—it helps you create safety so you can move into growth, creativity, and impact.
This noticing practice is your bridge. It’s the way home to your true self.
You’re not trying to “figure it all out.” You’re learning to listen.
FAQ: Days 11–20 — Learning to Notice
Q: What if I forget to do the micro moments during the day?
That’s okay. This is not a test—it’s a practice. If you remember once, that’s enough. You’re building awareness, not aiming for perfection. Even noticing that you forgot is part of the learning.
Q: I feel silly taking deep breaths or putting my hand on my heart—does this really help?
Yes. These small actions signal to your nervous system that it’s safe. When your body feels safe, your brain can shift from survival mode into creativity, connection, and clarity. It might feel awkward at first—but awkward is often the sign that something new and good is happening.
Q: I’m not sure what I’m supposed to be ‘noticing.’ Is there a right answer?
Nope. Noticing might look like recognizing a tight jaw, realizing a conversation drained you, or catching yourself believing an old story. You don’t need to interpret it all—just observe with curiosity, not judgment. Over time, the patterns will speak.
Q: Is this just another thing I’m supposed to be good at?
No. This isn’t about achievement—it’s about attunement. It’s not about doing more—it’s about connecting more. The goal isn’t to master this—it’s to experience it. You’re not behind. You’re in process.
Q: Why is regulation so important again?
Because your nervous system has two jobs: to survive and to thrive. Regulation creates the safety you need to move into the space of growth, insight, and impact. If you’re always in “go” mode, your system can’t access the clarity and creativity needed for long-term thriving.
Coaching Session - Your Unique Design
The Shift to Intrinsic Motivation
In this session, Rebecca will guide you through a check-in on your progress—what you’re learning about yourself, what feels good, what’s uncomfortable, and what’s triggering old habits. This is a critical step in the journey, where the pull to fall back into old patterns is strong. Together, you’ll explore the science behind intrinsic motivation and why regulation—not willpower—is the key to sustainable growth. We’ll discuss, moving into the Connection section of the RESET and begin to notice how your energy impacts those around you, and how others' energy affects you. Not for external validation but to stay intrinsically motivated for your safety and to co-regulate your energy with others. Staying aware, regulated, and aligned here keeps you on course toward lasting change.
Pre-Work for 1:1 Coaching Session
The last 40 days have been about returning home to yourself by regulating your nervous system and creating the conditions to thrive. These practices aren’t just warm-ups to the important stuff; they’re essential, and ongoing. Why?
Because reflection and regulation aren’t passive, they’re protective.
They guard your most valuable asset: YOU.
You’ve been cultivating safety, clarity, and alignment; now you’re ready to move from inner knowing to outward impact. With your foundation strong, it’s time to claim your value and step boldly into where your presence matters most.