30 Day Self-Care Challenge
DAY 22: Pelvic Bowl
Time needed: 15-30 minutes
- Where do you feel creative in your life?
- What helps you stay open inside your own body?
- What ways has judgment of something protected you? How can you offer protection for yourself without using judgment?
(P.S. If you’re not a journaler, focus on this while you take a walk or move somehow today; we want to add body movement or visual elements into your intention setting)
Time needed: 37 Minutes
Watch this replay of this live class on the pelvic bowl, a great way to connect with your root and sacral chakra.
We’ll be doing very gentle yoga and meditation. Having a yoga mat or a soft carpet will be nice. You could also do this from your bed.
Time needed: 10 Minutes
After watching the flow video and then take time to notice your relationship with your pelvic bowl.
What do you notice, sensationally and visually as you close your eyes and send your attention there?
Write this down and set a reminder to try coming back to noticing your pelvic bowl multple times today. See what comes up as you bring attention to this area of your body?
In yogic princples this area is your place of creation, with more awareness in this area what do you want to create with your life?
Flow Video
Weekly Progress Journey
DAY 23: Creating Your Foundations
Time needed: 15-30 minutes
As we come towards the end of our 30-day challenge, I want you to spend time today focused on how you can continue supporting yourself as you move forward after this next week. But first, I want you to take a look back through any notes, journals, or ideas you placed down over the past 20ish days.
- What themes do you notice for what you want your life to look, feel or be experienced as?
- When you began, what was your vision for who you’d become after a month of taking care of yourself?
- What ways can you celebrate how you have done this?
- What ways do you want to support yourself more?
- Are there resources or rhythms you’d like more support in to help you dive deeper into healing or have more access to the life you are creating for yourself?
- What are the actual steps to take get yourself to doing/having those things?
After you’ve answered these questions, I want you to go into an embodied practice, doing the selected flow, breath work, or intuitive free-form movement meditation (Kindred), and then see how it feels to answer the same questions from a place of deep connection to your whole being.
Time needed: 60 minutes
It’s Already Here a 60 minute replay yoga and Movement Meditation Class
Flow Video
Weekly Progress Journey
DAY 24: Friendship With Plants🌿
Time needed: 5-15 minutes
Being Held
- How has nature held you up in your life? We often feel so alone in the world, but we are never truly alone as humans.
- How do you want to incorporate more of nature in your life?
Time needed: 21 minutes
Come outside to the mountains with me in this 20-minute gentle yoga flow I made during the early pandemic days from my free library.
Time Needed: 10-30 minutes
Without any technology, go outside today, somehow seeing how many magical moments you can witness. Look closely at a flower or the bark on a tree. Go barefoot to someplace that feels good. Listen to this following 4-minute instructional video.
Flow Video
Experience Video
Weekly Progress Journey
DAY 25: Embrace Daily Beauty
Time needed: 30-90 minutes
For the next 5 days (or even 5 hours, if you want this experience to stay to today) pause to notice something beautiful at every increment.
This could be as simple as admiring a fabric texture or pattern on your clothing, the one new leaf on a plant, the bird outside your window, the evening light, or anything YOU find beautiful.
Document it with your phone camera and/or write one or two sentences describing why it was beautiful.
If you’d like, you can grab a disposable camera to do this or even an old Polaroid camera, then on the back, or when you get the prints back, write your messages behind it.
For extra fun, go hide these pictures/notes for you to find later as a bit of reminder beauty is everywhere.
Time needed: 30 minutes
Come remember the magic in the mundane with me as we flow near the Grand Tetons in this yoga video.
Time needed: 5-15 minutes
- What little daily beauties catch your eye often? Do they have things in common?
- After you pause to notice beauty, how do you feel in your body or about your day?
- How can you give yourself more permission to pause and look at beauty on a daily basis?
(P.S. If you’re not a journaler, focus on this while you take a walk or move somehow today; we want to add body movement or visual elements into your intention setting.)
Flow Video
Weekly Progress Journey
DAY 26: I Anchor Myself In the Rhythm of Kindness
Time needed: 15-30 minutes
- What ways do I feel pressured to push forward in life but not in alignment with my heart? How can I give myself kindness to honor where I am?
- What beliefs have kept me out of self kindness? What would you like to release and rewrite today?
- Write down new affirmations for yourself, shifting the language from a not phrase to a can phrase. For example, I’m not as far as I want in my career, so I have to keep pushing the needle forward every day instead of honoring the space I need in my personal healing journey to release the pressure of being in a specific place on my journey trusting I am exactly where I need to be and supported in my exact journey. Another smaller example would be I cannot care for myself because everyone needs me to. I care for myself to show up more vibrant for those I love.
- For further support, use this new phrase inside a yoga nidra practice (try this in my library here) before bed tonight to further solidify it or embody it with a movement meditation, ideally with a partner affirming you in repeating the phrase back to you.
(P.S. If you’re not a journaler, focus on this while you take a walk or move somehow today; we want to add body movement or visual elements into your intention setting.)
Time needed: 60 minutes
Watch the self-kindness yoga class from my self love series you get access to with this challenge!
This one is powerful. You don’t want to skip it!
This flow is from the last video in the Self Love Yoga series I have, it’s such a good one, so let today’s experience be that!
Journal Video
Flow Video
Weekly Progress Journey
DAY 27: Noticing
Time needed: 5-15 minutes
- What do you notice about your breath’s sensations? Notice its rhythm, place you feel it in your body, any other sensations in your body.
- What’s happening around you or inside your thoughts and rest of your body at the same time? Focus on describing verse labeling.
- What sensations do you notice after you draw your breath into more depth in your body? Again focus on describing verse labeling.
(P.S. If you’re not a journaler, focus on this while you take a walk or move somehow today; we want to add body movement or visual elements into your intention setting.)
Time needed: 33 minutes
Come begin to notice more deeply in this gentle yoga flow.
Time needed: 5 minutes every 2 hoursish
Set a timer for every 2 hours, and at every two hour marker, pause to notice your breath. Make a small note of it in your phone or journal, where you notice your breath and what’s happening in your body and environment. Feel free to use the journal prompts to guide you.
After you’ve documented, move into some deep belly breathing or oceanic breath. (Find a quick tutorial here skip to 5:00 to jump straight to it.)
Notice and if you’d like write down how you feel after.
Finally, finish by tying a reward to this “noticing.” Some examples are a quickie with your vibrator in the bathroom, fruit with raw honey (which makes it more powerful), reading jokes, pet cuddles, hugs with a partner, self 1 minute foot massage etc. As best as you can keep your reward from junk food or candy.
Flow Video
Weekly Progress Journey
DAY 28: Movement to Affirmations
Time needed: 5-15 minutes
- What is one belief/block today you are facing that you want to create a reframing for?
- Take the phrase, belief or block then turn it positive. For example, to keep it simple, turn it from “I cannot do xyz.” to “I can do xyz.” or “I am not worthy.” to “I am worthy.” Feel free to make it short or long or specific but keep the phrase in the positive tense without using conditional terms like “not” as the deep subconscious mind uses present tense language.
(P.S. If you’re not a journaler, focus on this while you walk or move somehow today; we want to add body movement or visual elements into your intention setting.)
Time needed: 40 minutes
It’s time you believe in your beautiful self darling. Enjoy this very powerful meditaiton to help you shift your subconscious and body stored beliefs.
This is a Kindred self practice, inviting intutive movement into your meditation.
Time needed:-15 minutes (yes negative it’s blending with what you already do!) 😉
Have you ever used affirmations? I haven’t always been a big fan of them because they don’t tend to stick to me very well. But recently I noticed that when I use affirmations inside of something I do very repeatedly like brushing my teeth or juicing my morning celery they tend to shift more.
What happens when we tie affirmations to a pre-existing pattern is that we create a memory recognition for our brains to cling on to which love patterns. So every time we go back to the same activity the affirmation will come back up.
Given enough time the affirmation will then sink deeper into our subconscious minds.
So today, give it a go, and tie an affirmation to something you do every day. If you need a reminder to get started, put the affirmation on a sticky note near the activity to create a full circle of remembering.
Flow Video
Weekly Progress Journey
DAY 29: Releasing
Time needed: 15-30 minutes
- After going down this whole journey what things have you noticed you hold on to a lot? Maybe it’s negative self talk, or past experiences, or anything that pops to mind.
- What would you like to reelase today, if you could dip into your body and say today I want to be done with ______?
- How has holding on to this experience been serving you? How can you provide that directly for yourself now you’re a certified 30 day self-carer. 😉
- Head to the expereince for instructions to release.
Time needed: 60 minutes
This is a very powerful class. Come with me as your partner or find a buddy to do this class with.
We’ll be diving into gentle breath work, yoga flow, and Kindred movement mediation.
Time needed: 15-60 minutes
As we come to a close after celebrating your growth, seeing where you want deeper foundations, coming back home to your body and kindness, is there anything else you’d like to release.
This can be a belief, an idea, a construct, a negative life experience, or anything you’d like to “let go.”
Once you have your release go to a nearby natural river site or even your kitchen sink if you don’t have direct access to naturally flowing water.
If you’re able to have access to a nearby natural water site:
- Find a leaf, or natural object to embed your concept into.
- Imagine the energy of this belief, idea, construct, or experience going into the object out of your body.
- Let your fingers press into the object and notice the sensations like we can transfer love from a kiss or hug do this with this object.
- Thank the object for holding this for you and transforming it for you.
- Then release it into the natural body of water and watch it release from your energy and be transformed by this beautiful water.
If you are at home grab a piece of toilet paper and write anything on it using a marker.
- As your writing connects with the energy of moving the idea/belief/construct/experience from your body into the marker onto the toilet paper. Give it your full permission to release here.
- Then flush the paper down the toilet, take a moment to watch it spin down, and trust it will decompose and forever clear from you.
Flow Video
Weekly Progress Journey
DAY 30: Let’s Celebrate Our Journeys!
Time needed: 5-15 minutes
- What is one belief/block today you are facing that you want to create a reframing for?
- Take the phrase, belief or block then turn it positive. For example, to keep it simple, turn it from “I cannot do xyz.” to “I can do xyz.” or “I am not worthy.” to “I am worthy.” Feel free to make it short or long or specific but keep the phrase in the positive tense without using conditional terms like “not” as the deep subconscious mind uses present tense language.
(P.S. If you’re not a journaler, focus on this while you walk or move somehow today; we want to add body movement or visual elements into your intention setting.)
Time needed: 45 minutes
Enjoy this gentle self care live reply yoga series.
Flow Video
Weekly Progress Journey
What's Next
YOU MADE IT! Congratulations 🥳 on making it to all 30 days of this beautiful self-care challenge. It’s been an honor and joy!
I love hearing how it went for you! Please email me about your experience! I love hearing how things went for you: the good, the bad, the ugly, and the beautiful.
Ways to Keep Working With Me
Celebrate Again Membership
The center of all I create lives here.
You’ll get continued access to my growing library of yoga classes, meditation classes, and creative experiences like the ones you’ve done in this challenge, be able to revisit this challenge anytime you like, or find a customized road map made for you based on your self-awareness quiz results!
Plus we’ll be having more live community classes, access to updated talks, classes, experiences and artwork I add on the regular.
Check out out the membership!
Women's One Day Retreats
Join me in Oregon this Summer for one-day retreats on Wednesday evenings or Saturdays for Women/Femmes. We’ll be having experiences like what you’ve had here, plus adding photography. I cannot wait to be with you IN PERSON! Dates begin July 17- September 21
