Seasonal Self-Care 21-Day Challenge
I love a good challenge! Yoga, meditation, journaling, and more - these practices help me gauge my behavior, commit to my goals, and observe my progress. Challenges are one of my favorite self-care tools, keeping me on track and motivated.
As the saying goes, 'It's 1% inspiration and 99% discipline.' We can have the best intentions, but it's the consistent action that leads to real transformation.
Join me this winter for a Wellness Challenge, designed to help you establish a consistent self-care routine and cultivate a deeper connection with yourself. Let's get into a groove of giving to ourselves this winter!
Ditch the drama, stress, and seasonal blues! Our 21-day fun*ctional challenge is your opportunity to give a gift to yourself – a journey of self-love, mindfulness, and wellness.
Why Join?
Are you ready to:
- Cultivate a consistent self-care routine
- Break free from seasonal blues and stress
- Develop mindfulness and resilience
- Connect with like-minded individuals
- Learn new wellness strategies
- Boost motivation and accountability
- Enhance your mental, physical, spiritual, and emotional well-being
Joining our Winter Of Wellness Challenge offers:
- A ‘structured’ 21-day kickstart to healthy habits ( do the best you can, it’s a great platform to study your ability to commit, respond, show up…ZERO self-judgment, ALL self-awareness!
- Daily inspiration and guidance
- Supportive community engagement on social media if needed! ( Not meant for excess phone use! )
- Opportunities for self-reflection and growth ( if we feel it, we can heal it )
- A sense of accomplishment and healthy pride — fill up your cup!
Embrace this transformative journey and:
- Commit to your well-being
- Learn new skills
- Get back on track
- Foster self-love and emotional connection
- Celebrate your progress
By joining, you'll embark on a path of self-discovery, empowerment, and lasting change:
- Learn coping mechanisms for everyday stressors and emotions
- Overcome seasonal depression and anxiety
- Gaining new insights on how you can shift your lifestyle to better nurture your health!
- Connect with a supportive community
21 Days of Winter Wellness
Week 1: Mindful Moments (Dec 1-7)
1. Dec 1: Morning Meditation (5-minute breathing exercise) Sit in easy seat or a modified version. Criss-cross apple sauce, as we say to the kids! Observe first physical activity, sensations then visit your emotions—note where you’re at. Following with observation of the thoughts, their speed, quality, and moving into your ideas, identifying who you are in the present moment, what version of yourcellves is in the drivers seat.
2. Dec 2: Self-Connection Journaling (open your journal, breathe, calm the noise, and ask your cells what your nervous system needs to process to regulate? Listen deep. Let your mind travel and see where it takes you on your timeline ). If it’s a traumatic memory/event remind yourself it’s not happening now— you’re just surfacing what needs clearing — journal everything that comes up! Ask what physical steps/actions may need to happen to help with the full body processing.
3. Dec 3: Digital Detox (3-hour phone-free) Reset the cell and self! Let them charge 🔋In today's world, we're constantly surrounded by the harsh vibrations of technology. The excess masculine energy and electrosmog from our devices can be harmful to our cells, energies, and nervous system.
Taking a break from technology is crucial for our well-being. When we're constantly connected, our nervous system never gets a chance to rest. This can lead to burnout, anxiety, and a disrupted energy field.
*By taking a 3-hour digital detox, you're giving your nervous system a much-needed break. You're allowing your cells to recharge, your energy to rebalance, and your mind to quiet.
4. Dec 4: Self-Care Hump Day (mid-week recharge and reflect, slower mindful moments, self-communication—use the tools from the previous day’s incorporating them into your daily routines. Today you wake up, meditate, check in with your journal, and manage three hours of the day being completely off devices.
5. Dec 5: Mindful Walking (10-minute nature walk, observe…animals, trees, sounds, smells, etc (no music, just YOU)
6. Dec 6: Affirmations (create your own mantra, ask your cells what mantra aligns with your current level in life, like a broader picture theme….listen, don’t judge where you’re at — get creative, and playful then print it, paint it, write it…place it up on the wall! Use daily it to ground your cells back into your reality—switch it up when you’ve hit your next level!
7. Dec 7: Reflective Journaling (review your week, ask what you need to become aware of and reflect on the most from your past week? Where was there opportunities to show up different, to break old habits, to establish boundaries, and/or where could you have given your power away and taken yourself for another loop-de-loop!)
*Week 2: Nourishing Body & Soul (Dec 8-14)*
1. Dec 8: Hydration Challenge (drink 8 cups of water with a pinch of pink salt ) while also connecting everything that happens today, what have you pre-sent yourCellves from your cells!? How does it all link, ask, release compartmentalization as it distorts your vibration. Round it out, full circle view, connect the dots, circle ⭕️ f life 🦁
2. Dec 9: Healthy Snacking (make yourself a nutritious bite, something you haven’t made before!) Ask cells what they’ve been pushing you towards and give them that — connect healthy mind to matter ⚡️🧲
3. Dec 10: Winter Wellness Walk (30-minute outdoor stroll)— Just walk it out! Left foot, right foot! We call it a walking meditation. First 5 minutes, say with each slow mindful step, left foot, right foot….like a mantra in your mind. Then release the mantra and observe thoughts…breathing in through the nose out through the nose, constrict the back of the throat and exhale as if you’re fogging up a mirror, slowing them down. Training brain and body #cognitivestrength
4. Dec 11: Strength Training Body Discipline Day with Mama Iona (bodyweight exercises) link for YouTube class —-https://youtu.be/R4NZjorbqf8?si=xdNeiJ4wxAENe9w7
5. Dec 12: Healthy Meal Prep (make all or at least one your meals today from scratch!) Push out of comforts. Think nutrient dense, refined sugar free, leafy greens, legumes, fish, fruits, vegetables, nuts, gluten-free, dairy-free, soy-free #enegetarian
6. Dec 13: Flexible Mind + Matter (Yoga with Stacey) link for YouTube class — Learn how to create your own yoga practice, beginner friendly, lots of cues and instructions, meet you on the mat!🙏 This class will provide you with practices and tools for setting the tone for the day, I encourage you to watch and flow first thing in the AM ☀️
7. Dec 14: Rest & Recovery Day (no old habits find new ways to rest and recover) balance isn’t wine tonight, water tomorrow, let’s pop that facade📌🫧 —it’s regulating how much we are giving and receiving and the quality and quantity of the fuel we feed to our cells!
*Week 3: Connecting with Love & Kindness (Dec 15-21)*
1. Dec 15: Connect with Nature
Connecting with nature is a powerful way to nourish your cells and tap into your inner wisdom.As you engage in outdoor activities like bonfires, sledding, or skating, pay attention to your cells. What sensations arise? What emotions surface?
Remember to practice discernment! Notice when old patterns try to sneak in. Ask yourself:
What version is this? Is this guidance rooted in old habits or a new level of growth? Am I approaching this experience in the right way and order?By tuning into your cells and cultivating discernment, you'll deepen your connection with nature and yourself.
2. December 16th: Social Connection Day
Take a moment to breathe in and tune into your inner guidance. Ask yourself:
- Who am I aligned to connect with today, and why?
- What social activity am I aligned to do today, and why?
Trust your intuition, whether it's a phone call, video chat, or even writing a heartfelt letter. Whether it's attending a yoga class, meeting a friend for coffee, or joining an online community, trust that your cells are guiding you towards meaningful connections.
Even if you're in a solo era, that's okay! Write to your guides and angels, asking:
- Who has been trying to get in contact with me?
- What messages or guidance do they have for me?
Trust that your spiritual support team is always available to offer love, wisdom, and connection. By tuning in, you'll cultivate a deeper sense of inner peace, guidance, and connection.
As you nurture your social connections, remember to weave together your past and present. Honor the relationships that have shaped you, and welcome new ones that align with your growth.
By staying connected and listening to your inner guidance, you'll cultivate a deeper sense of community, love, and belonging.
3. Dec 17: Self-Love Letter
Instructions:
1. Take a few moments to reflect on your journey so far. What are you proud of yourself for? What accomplishments, no matter how small they may seem, deserve recognition and celebration?
2. Now, acknowledge areas where you'd like to grow and improve. Be honest with yourself, but also be gentle. Remember that you're human and it's okay to make mistakes.
3. Write yourself a letter, pouring your heart and soul into it. Be vulnerable, be honest, and be kind.
4. Once you've completed your letter, take a moment to reflect on what you've written. What did you learn about yourself? What insights did you gain?
1. Now, decide what you'd like to do with your letter. Do you want to:
‣ Keep it as a reminder of your growth and progress?
‣ Burn it, symbolically releasing any negative patterns or emotions?
‣ Put it in water, representing transformation and renewal?
‣ Bury it, signifying a new beginning and a fresh start?
‣ Something else entirely?
Remember, this is your journey, and the choice is yours.
Tips:
- Be patient and compassionate with yourself throughout this process.
- Allow yourself to feel whatever emotions arise.
- Remember that you are deserving of love, care, and compassion – just as you are.
4. Day 18: Community Service Day
Connecting with Our Community and Cultivating Compassion
As we navigate our journey, we recognize that community service encompasses a broad spectrum of actions. Today, take intentional action to spread love, kindness, and compassion in your community.
Inner Wisdom Inquiry
Ask your cells:
What act of kindness am I guided to do today?
Why is this action important for me and my community?
What is the underlying intention or energy behind this action?
What memories or emotions arise as I contemplate this action?
How can I weave this action into my daily life to create a positive impact?
Best Serving your community is by serving your cells if you’re not filling up abs fuelling and balancing you’re affecting your cells abs everyone around you — no energy vampires — manage you’re energy
Act of Kindness Options
Consider the following acts of kindness, and see which one resonates with you:
1. Pick up litter: Take a few minutes to collect trash in your neighborhood, local park, or beach.
2. Hold the door for others: Show kindness to those around you by holding the door open for them.
3. Let people in on the road: Practice patience and kindness while driving by letting others merge or change lanes.
4. Smile and make eye contact: Share a warm smile with those you meet, spreading joy and positivity.
5. Engage in self-care: Prioritize your own well-being by taking time for meditation, deep breathing, or yoga.
6. Offer a listening ear: Sometimes, all someone needs is someone to listen. Be present for a friend, family member, or neighbor.
7. Donate to a cause: Support a charity or organization that resonates with your values.
8. Volunteer your time: Look for opportunities to volunteer in your community, whether it's at a local soup kitchen, animal shelter, or environmental organization.
Take Intentional Action
Based on the insights you received from your inner wisdom inquiry:
Take intentional action to spread love, kindness, and compassion in your community.
As you take action, pay attention to any thoughts, feelings, or sensations that arise.
Allow yourself to fully embody the experience, and let go of any expectations or attachments to specific outcomes.
Integration and Reflection
After completing your act of kindness:
Take a few moments to reflect on your experience. What did you learn about yourself and your community?
Ask yourself:
What is this healing for me?
What memory or pattern is being released or transformed?
Why did I need to do this action, and what did it reveal to me?
How can I integrate the insights and energy from this experience into my daily life?
Allow yourself to fully integrate the lessons and energies from this experience, and let it inform your future actions.
5. Day 19: Mindful Communication (Active Listening) Read the room, break down conversations, and see between the lines. Start with yourself: how are you communicating with yourself, your cells, and your inner world? Not just once in a blue moon, but moment to moment. Give yourself a play-by-play: ask yourself why, when, how, what, and where. Get to the root, to the inside-out understanding. That's how life works. Smarten up your communication by questioning your own definitions and getting curious about what's stored and programmed within you.
Learn about yourself, then apply the same principles to communicate better with others. Look for themes, patterns, and cycles to respond effectively in any circumstance. Sometimes, that means not communicating at all – cutting off and starving fake facades. Set healthy boundaries, refusing to fuel the fake fire that sparks unhealthy thoughts and actions.
6. Day 20: Ancestral Discovery
In a meditative state, sit with your journal and ask: "What secrets do my ancestors hold for me?" "What is my lineage healing from?" "What is the root of my purpose?" Allow yourself to receive guidance, wisdom, and healing from your subconscious mind. Write down whatever comes up, even if it doesn't make sense right away. Let go of control and let your subconscious mind dance from memory to memory, symbol to symbol, and sign to sign. Allow perspectives and secrets to emerge about your cells, family, and purpose. Trust that the wisdom will unfold, and the pieces will come together in time. For now, simply listen, receive, and record.
7. Dec 21: Winter Solstice Reflection (celebrate your journey)
How to Participate:
1. Follow our daily challenges and inspiration
2. Share your progress using #winterofwellness
3. Follow @lifeinvibrationhub and tag @lifeinvibrationhub in each post so we can engage with you!
4. Get ready to transform! Share the challenge post below ( save it to your phone ) on Instagram and follow along with our daily guide on our website (link in bio).
5. Tune into @lifeinvibrationhub story/highlight reel on instagram for insights and tips
What you’ll gain:
- A big look at your own behaviour, ability to commit, etc! Self-Awareness 101
- A stronger, more resilient mind
- A nourished, healthy body
- A heart full of love and kindness
- Expression through the different facets
- Experimenting with your photography skills, get creative with how you share your self-care!
Share the care! Invite friends and family to join the challenge with you—keep it simple!
