The 21-DAY CHALLENGE
In this day and age we have lost the art of introspection.
Sometimes you just feel lost. No matter which direction you take a step in it never feels quite right. Pause for a moment and look at the decisions and projects you’ve started over the past month. Are they all over the place?
You dream of having your next project be your best work. The vision you had for your life was doing work that matters and making a lasting impact. You would love to make decisions that align with the core of who you are. Living a fully intentional life. Yet, here you are scattered, lost and unfocused. Still left with decisions and actions that never feel quite right.
This is where action, commitment and discipline starts.
I get so many messages from folks asking “how do I start a practice?” The answer, well, is quite simple – by starting today. Thousands of people have practiced with me online and each report a sense of ease, connection, empowerment and even small transformations in their practice that have led them to play full out in their lives off the mat and make the changes they had only once hoped for.
This is the power of practice. The prize is in the process.
All you need to do is create a little more space. By adding just a little time each day for self-reflection and soul digging you’ll be on your way towards building a wealth of understanding about yourself. The path isn’t rugged or treacherous, but it does take work. Especially, if you’ve spent your entire life wrapped up in seeking behavior, such as, only acting for external rewards, like money, wealth or power. A little more space is all you need to start laying the foundation.
Foundation is a must for everything. A solid ground, feeling connected, staying rooted and determined is what it takes to take care of your foundation. This is what it truly takes to master yourself.
Lao Tzu said it best…
“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power. If you realize that you have enough, you are truly rich.”
WHAT YOU NEED TO GET STARTED
From the comfort of your home, this challenge is a go at your own pace structure. Start any day that works for you and stay committed for 21 days. Each of the 3 weeks include yoga and meditation classes, a day of introspective writing and a rest day to fully nourish yourself. You will need a yoga mat, meditation cushion/pillow, journal/pen and a subscription to yogagirl.com
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Ready to Dive Deep Into Yourself?
START YOUR 21-DAY CHALLENGE TOWARDS INTERNAL MASTERY TODAY!
DAY 1 EXPOSED
In this practice we discover energy and renewal through chest and heart openers. This vinyasa flow is designed to bring you back to your body, your strength, and your softness. With invigorating twists throughout and a long relaxation sequence at the end, this is a class your heart will truly thank you for.
DAY 2 BURN THROUGH IMPURITIES
For those who need to tend to their heart space. A reminder to not get caught up in the extremely powerful negativity of blame, bitterness, guilt, resentment, anger and sadness. Instead, rise in love.
DAY 3 AMPLIFY YOUR VIBRATION MEDITATION
Do you need a shift, transformation? In this practice with you will learn how you are responsible for the energy you allow in your space and how to become empowered in your practice. You will tune into our unique vibration, the beat of your heart and the relation of our physical body to all of our thoughts. Learn how to not only tune into and amplify your own energy, but also how to protect it from being drained by others, and how to harness it to the areas in your life where you need it most.
DAY 4 HIPS DONT LIE
Use your hips as a doorway to move through heavy emotions. In this class you will learn more about how discomfort in the hips can be a doorway to deeper emotions and things that we have been holding on to. In this class you will explore different hip openers, and feel a sense of relief both physically and mentally.
DAY 5 ASK FOR IT MEDITATION
In this seated meditation practice, you will sift through all of your daily self-talk and reconnect with the place within you that knows what you truly need. This is your time today to make room for yourself and all that you wish to cultivate. Before you can create this space you must release your limiting thoughts and clear out the stories that are weighing you down. Using mudra, you will start your practice with gratitude and an exercise to help you fully arrive into the present moment. From here you can break free and open up space so that your dreams, inspirations and true self can emerge.
DAY 6 INTROSPECTIVE JOURNAL DAY
Answer the following prompts:
- My favorite way to spend the day is…
- If I could talk to my teenage self, the one thing I would say is…
- The two moments I’ll never forget in my life are… Describe them in great detail, and what makes them so unforgettable.
- Make a list of 30 things that make you feel grateful.
DAY 7 REST DAY
DO SOMETHING EPIC
DAY 8 FIND DEVOTION THROUGH YOURSELF
Stretch out of your comfort zone to shift the patterns and habits that hold you back. Splits pose will be explored to embody the length of your legs and the lengths you will go in the name of devotion.
DAY 9 DROP IN
This is a ‘little bit of everything’ flow class. You will begin in a guided meditation to connect to your needs and intentions, before moving into a warm-up that will help to create openness in your wrists and shoulders and a flow that builds strength and connection. The sequence will feel great for your hips and help you get into your core, legs, inner body, and of course, your breath. Class moves at a gentle pace and gives you the opportunity to truly drop in to each shape in a way that feels good in your body – including a rolling pigeon flow that can only be described as deliciously nurturing. Leave your mat feeling tuned up from head to toe to heart, and tapped in to your highest self.
DAY 10 BE HERE NOW MEDITATION
Distractions, reliving the past, and worrying about the future – all of these things keep us in our heads and limit our ability to be in the present moment. While it’s all a part of being human, spending too much time in our minds can cause us to forget that we are powerful and whole beings, exactly as we are. This meditation will help you bring awareness into your body and heart so you can begin to soften your thoughts, and remember that there is no right or wrong way to be. This meditation will help you embrace all the tendencies of your mind to wander, and tune in to your life as it is happening in this moment.
DAY 11 RELAX
If you’re feeling heavy, sluggish, and want to stay in bed all day, try this deep relaxation class. Move through 45 minutes of simple postures and a guided meditation – add tea and essential oils for a great way to end the day. Soothe your soul, uplift your spirit, and ease your mind.
DAY 12 SOLAR HIP FLOW
This class is an invitation to inquire within, to return to self-love and to approach the stress that is stored in your body with compassion and intention so that you may release it and reconnect to your fullest life. This is an active class where you will move through sun salutations and powerful standing sequences in a way that works not only the body, but the mind itself. As you practice detachment from physical outcomes, you will be offered opportunities to invert and practice arm balances before closing up with a beautiful Savasana, reveling in the energy that you have cultivated and released throughout your practice.
DAY 13 INTROSPECTIVE JOURNAL DAY
Answer the following prompts:
- The words I’d like to live by are…
- I couldn’t imagine living without…
- When I’m in pain — physical or emotional — the kindest thing I can do for myself is…
- Make a list of the people in your life who genuinely support you, and who you can genuinely trust. (Then make time to hang out with them).
DAY 14 REST DAY
DO SOMETHING EPIC
DAY 15 SUNRISE FLOW
DAY 16 LOVE HEALS MEDITATION
Tune into your heart center. Self-love is the greatest feeling we can have and our hearts, which are both powerful and fragile, are the center of this love and guide how we give our love to the world. This is a powerful meditation to help heal your heart from fear and self-protection so that you can move towards a love that is boundless, courageous, infinite, and open.
DAY 17 DREAM BIG YOGA NIDRA
Tune in to this yoga Nidra meditation to feel deeply rested and rejuvenated. Yogic sleep is an incredible way to go into deep relaxation by using body scanning to become alert of the physical and subtle body. It helps to bring the unconscious to light, and can be especially helpful to those struggling with anxiety or insomnia.
DAY 18 FEAR BECOMING TRUST
In this class you will learn to trust your body and your strength in a way that will help you break through what is holding you back. Bee guides you in moving slowly and consciously so that you are able to get the full benefit from each posture, and a full release. By staying with the breath we cultivate this strength in the present moment, and leave class feeling clear and confident.
DAY 19 ROOT DOWN TO RISE UP
When we create balance in the body we build the foundations for a balanced life. This class will focus on building your balance and stability through strong standing postures and sequences designed to help you feel rooted, calm, and collected. Practice will close with alternate nostril breathing and meditation to help you connect to the present moment and to bring you to a place of gratitude for the rest of the day.
DAY 20 INTROSPECTIVE JOURNAL DAY
Answer the following prompts:
- What does unconditional love look like for you?
- What would you do if you loved yourself unconditionally? How can you act on these things whether you do or don’t?
- I really wish others knew this about me…
- Name what is enough for you…
- If my body could talk, it would say…
DAY 21 DATE DAY
(take yourself out to lunch, a spa, a walk in the park, a musical, a concert – anything your heart desires)
CONGRATS! I applaud your commitment and the time you have taken to be with yourself.
Please send me an email HERE when you have completed the program and let me know how else I can support you.
MAY WE ALL LEARN THE TOOLS TO TRULY MASTER AND HEAL OURSELVES
From my heart to yours, namasté,