21 DAY MOBILITY + MEDITATION CHALLENGE
Hey there, Emylee + Andre here and we are so excited to go on this journey together over the next 21 days to cultivate a strong self care practice through mobility and meditation. In addition to the videos below, guiding you through each day of meditation and mobility,
WEEK 1 VIDEOS
DAY 1 MEDITATION - THIS MOMENT
QUESTION OF THE DAY - Fleeting Moments pass and will never be recaptured. Do you tend to spend more time “in the moment,” “in the past,” or anticipating the future?
DAY 1 MOBILITY - LEGS UP THE WALL
DAY 2 MEDITATION - INNER PEACE
Today we chest bump the world + plant the seed of Inner Peace that lives within. It can be hard to find + even harder to hold on to, but through practice (and the sweet soundbowl healing + featured vocals by Lindsey) we can combat anxiety + learn to be cool, calm + clear.
REFLECTION OF THE DAY - Is anything blocking you from inner peace? What sources challenge your peace?
*FEATURING SOUNDBOWL HEALING + SINGING FROM LINDSEY WAGUESPACK
DAY 2 MOBILITY - CHEST EXTENSION
DAY 3 MEDITATION - HEALING
REFLECTION OF THE DAY: We all need healing, and we know it isn’t an “abracadabra” kind of thing...it can take so much + even feel impossible at times, but today we ask you to take time to journal about where you need healing the most. What helps your healing? What hurts your healing?
DAY 3 MOBILITY - HIP EXTENSION
DAY 4 MEDITATION - NONRESISTANCE
Today we try to chip away at the weight of the world on our shoulders (and neck) as we explore the idea of Nonresistance -- an awesome tool in dealing with whatever life throws your way. To not let feelings, thoughts + reactions consume you but instead take control.
REFLECTION OF THE DAY - When faced with a challenge describe your instinctual reaction? Are you quick to react? Do you bottle up your feelings? Do you let them pass through?
DAY 4 MOBILITY - NECK + LATS
DAY 5 MEDITATION - MY BODY
We all have a complex relationship w/ our body. But today, instead of finding reasons to judge + nitpick, what if you choose to be grateful for all that your incredibly hardworking body does to support your growth.
REFLECTION OF THE DAY - How often have you been self-critical of your body? Pay three to five compliments to your body right now.
DAY 5 MOBILITY - 90/90 ROTATIONS
DAY 6 MEDITATION - GRATITUDE
*FEATURING SOUNDBOWL HEALING + SINGING FROM LINDSEY WAGUESPACK
REFLECTION OF THE DAY: Gratitude is a spiritual magnet for all of your hearts desires. Now that we're almost a full week in, we ask you spend 5 min to reflect on this week- This Moment, Peace, Healing, Nonresistance, Your Body + Today: Gratitude. List five things you are grateful for in this moment and why.
DAY 6 MOBILITY - SHOULDERS + BACK
DAY 7 MEDITATION - RELEASE
You've made it a week! wootwoot!
REFLECTION OF THE DAY - Release. The world bombards us with fear, doubt, anxiety, uncertainty, + lack of control. But what if for a moment-however fleeting- we could find a way to release all that weight we bear? Easier said than done surely. But that's why we call it Practice...
What are you holding onto? How has it served you?
DAY 7 MOBILITY - ELEVATED HIP FLOW
DAY 8 MEDITATION - DIVINE ORDER
They say it takes 21 days to build a habit. They don’t say skill, talent or money— just time. With patience, we can add value that lasts well beyond the challenge. Even if you got off to a rough start or missed a day. It’s OKAY. Don’t beat yourself up. Just carve out the time today. Never to late to start again.
REFLECTION OF THE DAY - An acorn carries the imprint of its destiny to become a mighty oak tree. Do you believe in destiny? Do you believe that divine order plays a role in your life?
DAY 8 MOBILITY - LEGS UP THE WALL
DAY 9 MEDITATION - JOY
Sometimes it feels like we are hardwired for negativity, worst case scenarios + “it’s too good to be true".
But especially when rainbow - filled skies aren’t handed to us, we have to actively seek out joy and reasons to manifest good.
REFLECTION OF THE DAY - What brings you joy today?
How has joy been dependent upon your successes, acquisitions or what other people do or say?
DAY 9 MOBILITY - CHEST OPENER
DAY 10 MEDITATION - FREEDOM
Freedom in your body, mind + spirit. Freedom in your community + the world around you. Freedom for those who don’t have the same freedoms.
REFLECTION OF THE DAY - What does freedom mean to you? Is there any part of yourself that feels imprisoned? What would it look/feel like to free yourself from that prison?
DAY 10 MOBILITY - HIP EXTENSION
DAY 11 MEDITATION - WHOLENESS
*FEATURING SOUNDBOWL + VOCALS BY LINDSEY WAGUESPAK
You know, we feel like it's important to say...It's OKAY if you haven't been perfect with this challenge so far. This was never meant to be "another thing to fail at" -- And while of course we'd LOVE to hear you are CRUSHING it and that mobility and meditation is becoming an important part of your routine, we never want the quest for personal development to become a burden. Remember, you are whole -- just as you are. There is nothing missing. Everything that you do only helps you tap into what is already there.
REFLECTION OF THE DAY - Do you feel wholeness in your life? Is there anything you wish you could tap into more?
DAY 11 MOBILITY - NECK + LATS
DAY 12 MEDITATION - SAFE + SECURE
Today we explore how we can create a safe and secure inner environment, regardless of our outer landscape. This time for meditation + mobility is sometimes the few moments a day we have to jump into the drivers seat, take control and not let the day take us for a ride.
REFLECTION OF THE DAY - Do you feel safe + secure? What would you need to feel safe + protected?
DAY 12 MOBILITY - 90/90 HIP ROTATION
DAY 13 MEDITATION - CHILDLIKE WONDER
With how serious the world is, today we try to tap into our “MiniMe”+ remember what it was like to PLAY, be stress-free and believe in magic + fairytales. To put aside our adult skepticism and live in a world where we have childlike wonder + live in a state of unconditional love and trust.
REFLECTION OF THE DAY - What did Little You believe in? How has that changed since adulthood?
DAY 13 MOBILITY - SHOULDER EXTENSION
DAY 14 MEDITATION - LET GO
"Sometimes the act of letting go is an act of far greater power than hanging on." Eckhart Tolle
Taking inventory of our thoughts, actions and commitments can serve specific purposes in our lives. Consider it a spiritual spring cleaning…
REFLECTION OF THE DAY - Is there anything in your life that is taking up space and no longer serving your highest and best good?
ACCESS RECORDING HERE
DAY 14 MOBILITY - ELEVATED FLOW
DAY 15 MEDITATION - LIGHT
*FEATURING SOUNDBOWL HEALING + SINGING FROM LINDSEY WAGUESPACK
2 weeks ago, you decided to commit to YOU. And Regardless of HOW it's gone - whether you're crushing it or haven't even started...remember WHY. What made you say YES + try this out? With the world pulling us in every direction, today can you pull back?
REFLECTION OF THE DAY - Today we try to let the light in. The light of love, joy, purpose and forgiveness. What brings light to your life? What kind of light can you give back to the world?
DAY 15 MOBILITY - LEGS UP THE WALL
DAY 16 MEDITATION - LIVE YOUR DREAMS
Do you spend time dreaming of the things you want? Or do you find yourself focusing more on what you DON’T want? We are conditioned to put energy toward what we don’t want, but Today we carve out time to imagine living out our highest and best self.
REFLECTION OF THE DAY - If you could dream up your kick ass life, what would that look like? How will you celebrate when this life comes true?
DAY 16 MOBILITY - CHEST BUMP THE WORLD
DAY 17 MEDITATION - FORGIVENESS
Forgiveness is like laying down the heavy bricks of anger + resentment we bear in our lives to release the power we have given the past + instead turn that weight into a solid foundation of healing and growth.
REFLECTION OF THE DAY - Are you carrying around any bricks you’d like to let go of? Does forgiveness come easy to you or do you struggle?
DAY 17 MOBILITY - HIP EXTENSION
DAY 18 MEDITATION - BRILLIANT
The world needs you to shine your light, live in your brilliance & never let anyone dim that light. Today we reflect on our innate power & what we can do with it to make our world a better place.
REFLECTION OF THE DAY - Are you actively expressing your brilliance + potential? Is there anything holding you back from shining your light?
DAY 18 MOBILITY - NECK + LATS
DAY 19 MEDITATION - AUTHENTICITY
We hope you've had time the last 3 weeks to tap into what it means to be YOU! We don't always get to live our true self- the things we do + the roles we play may not reflect our true nature + we lose ourself in others expectations of us.
REFLECTION OF THE DAY - Do you find it easy / hard to live your true authentic self in the world?
DAY 19 MOBILITY - 90 / 90s
DAY 20 MEDITATION - ACCEPTANCE
*FEATURING SOUNDBOWL HEALING + SINGING FROM LINDSEY WAGUESPACK
Grant me the serenity to accept the things I cannot change, the courage to change the things I can, & the wisdom to know the difference. A reminder that acceptance isn't "settling" - it's trusting that when we accept ourselves + the world around us, we open the door to love + limitless potential. Have a great day, knowing you already have everything you need to live out your highest and best self -- you just need the time + space to remind yourself and tap into it.
REFLECTION OF THE DAY - During this crazy time, have you found yourself in more resistance or acceptance?
DAY 20 MOBILITY - SHOULDER EXTENSION
DAY 21 MEDITATION - AWAKEN
And just like that - 21 days have passed since you said YES to YOU + we can’t tell you how proud we are! No one is perfect and you can’t win or lose — the real challenge is making this practice last you a lifetime. A lifetime of checking in, starting over, listening, breathing + finding YOUR way. Remember that investing in yourself is one of the most important things you can do to help you stay focused + connected — mind, body, spirit. And it’s never too late to practice.
REFLECTION OF THE DAY - What has this experience awakened in you over these last twenty one days?