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Week 2:
Nourishing the Body

Nurture a positive mindset with a practice that boosts mental clarity, emotional well-being, and personal growth.

WHAT TO EXPECT THIS WEEK

Welcome to Week 2 of our 30-Day Challenge!

This week, we are diving deep into nourishing the body—a vital step in the detox and rejuvenation process.

After laying the foundation last week, we’re now ready to embrace the holistic practices that will help us restore and renew ourselves, from the inside out.

This week, we will focus on connecting with the body’s natural rhythms and supporting its natural detox process with mindful practices that honor both the physical and spiritual aspects of our being.

Through intentional nourishment, breath, and gratitude, we will cultivate vitality and bring a sense of calm and clarity to our lives.

Week 2 Checklist

Namaste, Beautiful Souls!

Welcome to Week 2 of your 30-Day Challenge! This week, we are diving deep into the natural rhythm of your body—your circadian rhythm. Just like the sun rises and sets, your body has its own inner clock, and when it is in harmony, you can experience a flow of energy, rest, and vitality that will support your practice on and off the mat. Let’s tune in to the wisdom of our bodies and reset our rhythms!

As part of our circadian reset we are introducing a beautiful and transformative morning practice:

First Light, Earthing and Breathwork

Rising with the first light of day isn’t just a gentle way to begin your morning—it’s a powerful tool for resetting your circadian rhythm and boosting your overall health.

Grounding with bare feet on the earth. This practice is an incredible way to reset your energy, calm your mind, and restore balance to your body.

Breathwork, or conscious breathing, is a simple yet powerful tool that can help reset your energy, calm your nervous system, and optimize your health.

What is this week all about

WHAT IS THIS WEEK ALL ABOUT?

Harnessing the Power of Breathwork for Balance and Clarity

Breathwork, or conscious breathing, is a simple yet powerful tool that can help reset your energy, calm your nervous system, and optimize your health. Let’s explore the science behind breathwork and how it can support your well-being.

What is Breathwork?

Breathwork involves the intentional control and manipulation of your breath to improve physical, mental, and emotional health. While we breathe automatically throughout the day, breathwork invites you to use your breath consciously to influence your body’s state. By practicing specific breathing techniques, you can reduce stress, boost energy, improve mental clarity, and enhance overall health.

The Science Behind Breathwork

Breathwork has a profound effect on the body’s autonomic nervous system (the part of your nervous system responsible for regulating involuntary bodily functions like heart rate, digestion, and respiration). Certain breathing techniques help activate the parasympathetic nervous system—our “rest and digest” system—allowing us to move out of the stress response (fight or flight) and into a state of relaxation.

Key Benefits of Breathwork

1. Activates the Relaxation Response:
Slow, deep breathing helps shift the body from stress to relaxation by stimulating the parasympathetic nervous system. This reduces the production of cortisol (the stress hormone), lowers heart rate, and calms the nervous system, helping you feel grounded and balanced.

2. Improves Oxygen Efficiency:
Many of us breathe shallowly, which means our bodies don’t get the full benefit of oxygen. Breathwork helps to increase oxygen intake and improves the delivery of oxygen to cells and tissues. This leads to better energy levels, improved mental focus, and enhanced physical performance.

3. Reduces Stress and Anxiety:
When practiced regularly, breathwork has been shown to lower levels of stress and anxiety. By consciously slowing the breath and engaging the diaphragm, you trigger a relaxation response that can significantly reduce feelings of overwhelm.

4. Boosts Mental Clarity and Focus:
Breathwork improves blood circulation to the brain, which helps clear mental fog, increase focus, and improve cognitive function. When your breath is steady, your mind becomes steady too, allowing you to stay present and focused.

5. Enhances Emotional Regulation:
Deep, intentional breathing helps regulate mood by balancing levels of serotonin and dopamine, neurotransmitters associated with feelings of happiness and emotional stability. Breathwork can help you feel more centered, positive, and emotionally balanced.

How to Practice Breathwork

Now that we understand the science, let’s dive into some easy breathwork techniques that you can start practicing today. These exercises are designed to help you relax, increase energy, and improve mental clarity.

1. Diaphragmatic Breathing (Belly Breathing)

How to Practice:

• Sit or lie down comfortably with your hands on your belly.
• Inhale deeply through your nose, allowing your belly to expand as you fill your lungs from the bottom up. Your hands should rise as you breathe in.
• Exhale slowly through your mouth, gently drawing your belly in as the air leaves your lungs.
• Focus on making your exhales slightly longer than your inhales. For example, inhale for 4 counts, and exhale for 6 counts.

Why it Works:
This practice engages the diaphragm and stimulates the parasympathetic nervous system, helping to reduce stress and anxiety, while improving oxygen flow to your body.

2. Box Breathing

How to Practice:

• Sit comfortably with your spine tall and your feet grounded.
• Inhale deeply through your nose for a count of 4.
• Hold your breath for a count of 4.
• Exhale slowly through your mouth for a count of 4.
• Hold your breath again for a count of 4.
• Repeat this cycle for 3-5 minutes.

Why it Works:
Box breathing calms the nervous system and can improve focus and clarity. The equal rhythm of breathing in, holding, exhaling, and holding again balances your energy and helps to center your mind.

3. Alternate Nostril Breathing (Nadi Shodhana)

How to Practice:

• Sit comfortably with your spine tall and your eyes closed.
• Close your right nostril with your thumb and inhale deeply through your left nostril.
• Close your left nostril with your ring finger and hold the breath for a moment.
• Release your right nostril and exhale slowly through the right side.
• Inhale through the right nostril, then close the right nostril and exhale slowly through the left.
• Continue alternating nostrils for 3-5 minutes, maintaining a slow, steady breath.

Why it Works:
Alternate nostril breathing balances the left and right hemispheres of the brain, calms the nervous system, and enhances mental clarity and emotional stability. It is especially helpful for reducing anxiety and improving focus.

When to Practice Breathwork

• Morning: Start your day with breathwork to center your mind and boost your energy. A few minutes of deep breathing can set a calm and focused tone for the rest of the day.
• Midday: If you feel stressed or fatigued during the day, take a few minutes to reset with breathwork. This can help you regain focus, reduce anxiety, and refresh your energy.
• Evening: Use breathwork in the evening to wind down and relax before bed. Slow, deep breathing can help prepare your body for a restful night’s sleep.

Making Breathwork a Daily Practice

Breathwork is a simple but powerful practice that can transform your physical and emotional health. As you continue on your 30-Day Challenge, try to incorporate breathwork into your daily routine. Whether it’s a few minutes in the morning, a quick session during your lunch break, or a calming practice before bed, regular breathwork will help you feel more grounded, focused, and at peace.

Remember, your breath is always with you—it’s your anchor to the present moment. By consciously connecting to your breath, you can navigate life’s challenges with greater ease and clarity.

Harmonizing Your Circadian Rhythm for Radiant Health

What is a Circadian Rhythm?

Your circadian rhythm is the internal clock that governs your body’s natural 24-hour cycle. It influences when you wake, when you feel most energetic, and when it’s time to rest. This rhythm is deeply connected to the cycle of the sun, and like the flow of your breath, it can guide you toward greater balance and well-being. When your circadian rhythm is aligned, you feel more grounded, energized, and at peace.

How to Reset Your Circadian Rhythm

Just as we return to the breath in our yoga practice, we can return to the natural flow of the circadian rhythm. Here are some simple practices to help you realign:

1. Awaken with the Sunrise: Just as the sun rises, so should we. Expose yourself to natural light first thing in the morning. A few moments outside or by a window will help reset your body’s internal clock, energizing your day.

2. Create a Sacred Sleep Routine: Honor your body with a consistent sleep schedule. Going to bed and waking at the same time each day helps restore balance. Think of your sleep as a time for the body to restore and repair, much like Savasana at the end of your practice.

3. Move Your Energy with Intention: Just as your yoga practice helps you connect with your body and mind, physical movement throughout the day encourages a healthy circadian rhythm. A gentle flow in the morning or a Pilates session later in the day can help you release stagnation and encourage vitality.

Extra Ways to Nurture Your Circadian Rhythm

Here are a few additional practices to harmonize your rhythm:

• Embrace the Dimming of the Light: As the sun sets, begin to dim the lights in your home and reduce screen time. This allows your body to naturally prepare for rest. Consider lighting a candle, practicing meditation, or using this time for a calming yoga practice to guide you into a peaceful state.

• Mindful Evenings: Create a tranquil evening routine—perhaps with a grounding Yin yoga session or a few minutes of breathwork. This will help calm your nervous system and send a message to your body that it’s time to let go of the day.

• Nourish Your Body, Nourish Your Rhythm: Eat at consistent times each day to support your circadian flow. Avoid heavy meals or stimulants like caffeine close to bedtime, as they can disrupt your body’s natural rhythm.

• Move with the Day, Rest with the Night: Engage in movement during the day to awaken and circulate your energy, but be mindful to wind down with restorative practices in the evening, allowing your body to surrender to rest and renewal.

This week is all about syncing your body to the natural flow of life, just as you sync your breath with movement on the mat. As you align with your circadian rhythm, you will experience greater clarity, energy, and peaceful rest. Trust in the process, and let your body’s wisdom guide you.

We are all on this journey together. Keep shining, keep flowing, and remember that every small step you take toward balance is a step toward wholeness.

The Power of First Light – Awakening Your Circadian Rhythm

This week, we’re introducing a beautiful and transformative practice: First Light. Rising with the first light of day isn’t just a gentle way to begin your morning—it’s a powerful tool for resetting your circadian rhythm and boosting your overall health. Let’s explore why this practice is so beneficial and how it can bring harmony to your body, mind, and spirit.

Why Do We Need First Light?

The first light of the day—those first moments of sunlight at dawn—is nature’s way of helping your body reconnect with its natural rhythm. When you expose yourself to the sun’s early rays, you activate your circadian clock, sending powerful signals to your brain that it’s time to wake up and be energized.

Our bodies are deeply connected to the cycles of nature, and the early morning light serves as a signal to regulate important processes such as:

• Resetting your internal clock: First light helps align your circadian rhythm, so your sleep-wake cycles are in sync with the world around you.

• Boosting mood: Sunlight triggers the release of serotonin, the “feel-good” hormone, lifting your spirits and enhancing your sense of well-being.

• Supporting energy and focus: Exposure to natural light early in the day improves alertness, helping you feel more present and focused as you go about your day.

The Benefits of First Light for Your Health

1. Helps Balance Your Sleep Cycle: When you wake up with the sunrise, your body starts producing melatonin (the sleep hormone) at the right time, and you’ll feel sleepy at the right time at night. This natural rhythm supports deeper, more restorative sleep.

2. Regulates Hormones: Early sunlight helps regulate cortisol, a hormone that plays a crucial role in your stress response and energy levels. Morning light gives you a natural boost of energy, helping you feel calm and clear throughout the day.

3. Improves Mood and Mental Clarity: First light helps boost serotonin levels in the brain, promoting a positive, clear mindset. It also helps reduce symptoms of stress and anxiety, supporting your emotional well-being.

4. Increases Vitamin D Production: Exposure to morning sunlight is a natural source of Vitamin D, which supports everything from immune function to mood regulation. Getting out in the light first thing can be a great way to start your day with a nourishing dose of this essential vitamin.

How to Practice First Light

• Wake with the Sun: Set an intention to wake up with the first rays of light. Try to get outside within the first 30 minutes of waking, even if just for a few minutes. Stand or sit in a peaceful spot, letting the morning light bathe you in warmth and energy.

• Start Small: If you’re not used to waking up with the sun, ease into it by gradually adjusting your wake-up time. Try waking up just 10 minutes earlier each day until you’re able to catch those early morning rays.

• Move with the Light: As you bask in the morning sun, add a gentle stretch, a few mindful breaths, or a short yoga practice to awaken your body and mind. This can help you feel more grounded and energized as you start your day.

Incorporating First Light into your routine is a simple yet profound way to reset your circadian rhythm and support your overall well-being. As you continue with this practice, you’ll notice increased energy, better sleep, and an enhanced sense of balance and joy throughout your day.

Let’s embrace the power of the first light and flow into the rest of our journey with clarity and vitality!

Grounding with Bare Feet – Reconnect with the Earth

What is Grounding with Bare Feet?

Grounding, or Earthing, refers to the practice of connecting directly with the Earth’s natural energy by walking barefoot or standing with your bare feet on the ground. Whether you’re standing on grass, soil, sand, or even stone, the earth has an abundance of negative ions that can help balance your body’s energy field, reduce inflammation, and promote overall health.

When we walk barefoot, the soles of our feet make direct contact with the earth, which allows us to absorb the earth’s energy into our bodies. This practice is based on the idea that we are all energetically connected to the planet, and by reconnecting with the earth in this simple way, we can restore harmony to our mind, body, and spirit.

Why Grounding with Bare Feet is Beneficial

1. Reduces Stress and Promotes Relaxation:

Grounding helps activate the parasympathetic nervous system, the part of your nervous system responsible for rest and digestion. This means it helps you relax, reduces stress, and even lowers cortisol levels, promoting a sense of calm and peace.

2. Improves Sleep:

By grounding, you can reset your body’s natural rhythm and improve sleep quality. This connection with the earth helps regulate your circadian rhythm, promoting better rest, deeper sleep, and more restorative nights.

3. Balances Energy:

When we’re disconnected from the earth (by wearing shoes or spending most of our time indoors), we can accumulate excess positive ions (often from technology and modern environments), which can leave us feeling scattered, drained, or unbalanced. Grounding allows us to balance our energy, bringing us back into harmony with the natural world.

4. Reduces Inflammation and Pain:

Research shows that grounding can help reduce inflammation, lower pain levels, and improve circulation. The earth’s electrons have anti-inflammatory properties that can be absorbed through your skin, which can help reduce tension and discomfort in the body.

5. Enhances Mental Clarity:

When you ground yourself by connecting with the earth, you reconnect with the present moment. This practice helps calm the mind, clear mental fog, and improve focus, leaving you feeling more centered and clear-headed.

How to Practice Grounding with Bare Feet on the Earth

Incorporating grounding into your daily routine is easy and can be done anywhere, but it’s most beneficial when practiced outdoors, where you can directly connect with the earth.

1. Find a Natural Spot:

Whether it’s your backyard, a local park, a beach, or even a forest trail, find a place where you can safely walk or stand barefoot. Grass, soil, sand, and even natural stone surfaces are great places to start.

2. Stand or Walk Barefoot:

Simply stand or walk barefoot on the earth for 5-20 minutes. As you stand, feel the earth beneath you supporting you, allowing your feet to sink into the ground. If you’re walking, take slow, mindful steps, being aware of the sensation of the earth beneath your feet.

3. Focus on Your Sensations:

Close your eyes (if it feels safe), and bring your awareness to the sensation of your bare feet connecting with the earth. Feel the texture of the ground, the temperature, and any subtle vibrations from the earth. With each step or breath, imagine you are drawing in the earth’s grounding energy.

4. Use Your Breath:

As you stand or walk barefoot, breathe deeply, inhaling through your nose and exhaling through your mouth. With each inhale, feel the fresh energy from the earth filling your body. With each exhale, let go of tension or any stress. Visualize any negative energy flowing down through your body and out through your feet, being absorbed by the earth.

5. Practice Daily:

Try to make grounding a daily practice. Even a few minutes each morning or evening can help you reconnect, reduce stress, and improve your energy. You don’t need to go for a long walk—simply standing for a few moments is enough to reap the benefits.

6. Integrate Grounding into Your Yoga Practice:

In your yoga practice, you can also ground yourself by imagining that your feet are rooting into the earth, even if you’re practicing indoors. Whether you’re in Tadasana (Mountain Pose), Adho Mukha Svanasana (Downward Dog), or Vrksasana (Tree Pose), imagine energy flowing down from your feet into the earth, stabilizing and calming your body and mind.

Grounding in Nature: The Ultimate Connection

There’s something deeply healing about being in nature, especially when we’re barefoot and connected to the earth. If possible, spend some extra time in nature during this challenge—whether it’s a barefoot walk in the park, meditation with your feet in the grass, or simply sitting in a quiet, natural space. Nature has its own powerful, grounding energy that can enhance your practice, calm your spirit, and rejuvenate your body.

A Reminder to Stay Present

Grounding isn’t just about being barefoot—it’s about returning to the present moment and reconnecting with yourself. It reminds you that you are supported, just as the earth supports every living thing on this planet. When you ground yourself with intention, you invite balance, calm, and clarity into your life.

Audio Guided Meditation, Mantra, Practice & More

GUIDED PRACTICES

Your weekly meditation, mantra and guided practice with audio.

Body Gratitude Meditation

Manifestation MeditationCara Walsh

00:00 / 20:18

Why We Practice Body Gratitude in This Challenge

As we step into Week 2 of our 30-Day Challenge, we’re inviting you to take a pause and truly honor your body. It’s easy to get caught up in the hustle of everyday life and overlook how truly amazing and resilient our bodies are. This week, we’re slowing down to give our bodies the love, respect, and gratitude they deserve.

Our bodies are our most sacred companion—they carry us through each moment, supporting us in everything we do. From the simple act of breathing to the strength and grace we find on the yoga mat, our bodies are always working for us, often without us even noticing. So, this week, we’re taking a moment to tune in and thank them for all they do.

The Power of Body Gratitude

When we practice gratitude for our bodies, we shift into a space of deep appreciation for ourselves. It’s a simple yet powerful act that helps us cultivate love, acceptance, and compassion. Gratitude allows us to step away from self-judgment and criticism, and instead, we begin to see our bodies as the incredible, life-sustaining force they are. When we honor our bodies, we naturally want to care for them more—whether it’s through nourishing foods, restful sleep, or mindful movement.

This practice also has profound benefits for our mental and physical health. Studies show that gratitude can lower stress, boost mood, and even improve immune function. It helps us feel more balanced and connected, not just to our bodies, but to the present moment. By practicing body gratitude, we open ourselves to healing, restoration, and a deeper connection to our own inner wisdom.

How Body Gratitude Supports Detox and Rejuvenation

As we focus on nourishing and detoxing the body this week, it’s essential to remember that gratitude is one of the most powerful tools for healing and rejuvenation. When we express appreciation for our bodies, we activate the body’s natural healing energy. We release tension, encourage the flow of life force, and create a space for the body to cleanse and renew itself. Gratitude promotes a deep sense of relaxation and balance, which is essential when we are supporting our body’s detox processes.

In this challenge, we’re not just focusing on what we put into our bodies—gratitude is a practice that helps us release anything we might be holding onto. It helps clear out the emotional clutter, making space for more light, more energy, and more vitality to flow through us.

Shifting Into a Gratitude Mindset

Gratitude is more than just an act—it’s a way of being. The more we practice it, the more it becomes woven into the fabric of our lives. It shifts us from a place of striving and self-criticism to one of acceptance, joy, and deep inner peace. This week, as we focus on nourishing and rejuvenating our bodies, we invite you to let gratitude be a foundation for everything you do.

When you honor your body with gratitude, you will naturally feel more alive, empowered, and connected to your inner wisdom. So, let’s take this time to celebrate our bodies for everything they do—because they are truly worthy of our love and respect.

Lucky Me Mantra

"Embracing the "Lucky Me Syndrome" is a beautiful way to align yourself with the flow of abundance and positivity in life. This mindset invites you to cultivate a deep sense of trust in the universe and the belief that you are inherently deserving of all the good that comes your way. When you adopt this perspective, you open your heart to possibilities and allow positivity to blossom.

Just as we practice gratitude on our mats, recognising the blessings that surround us in everyday life can shift our energy and help us attract even more joy and opportunities. Embracing a sense of luck inspires us to flow with life’s rhythm, inviting challenges with grace and welcoming new experiences with open arms. So, let’s celebrate our journey together, knowing that we truly are fortunate and capable of creating a life filled with love and abundance!"

Our first exercise for our challenge is to repeat these mantras every morning, which align with the Lucky Me Syndrome:

*Lucky Me Syndrome Mantras:*

• I am the luckiest person alive.

• Luck is in my DNA.

• Luck is around every corner I turn.

• I get everything I want.

• Everything is so easy for me.

• Everything is working so magically for me.

• I don’t chase; I attract.

• I am a miracle magnet.

• Good things always come my way.

Write these mantras in your journal and say them aloud every morning. The more you affirm these beliefs, the more they will become your reality. Take a few moments to express feelings of gratitude, wonder, and excitement for the day ahead. Acknowledge the opportunities and blessings that surround you, and set a positive tone for your day.

Lucky Me MantraCara Walsh

00:00 / 01:05

Lucky me mantra

Lucky me mantra

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Daily Nightime Gratitude Practice

Gratitude MEDITATION Night.MP3Artist Name

00:00 / 18:29

The Joy of a Nighttime Gratitude Practice

A nighttime gratitude practice is a beautiful way to wrap up your day with love and appreciation, inviting serenity and reflection into your evening routine. Taking a few moments each night to acknowledge what you’re thankful for can create a ripple effect of positivity in your life. Here’s why this gentle practice is so enriching for your soul:

Cultivates a Positive Mindset
As you settle in for the night, reflecting on the things that warm your heart helps shift your focus from the day’s challenges to the little joys and blessings that surrounded you. This simple act nurtures a mindset filled with abundance and gratitude, allowing you to drift off to sleep with a sense of contentment and happiness.

Promotes Relaxation and Better Sleep
Gratitude has a soothing effect on both the mind and body. By focusing on the positive moments of your day, you can melt away anxiety and stress, creating a tranquil mental space that sets the stage for restful sleep. This peaceful transition helps you embrace the restorative power of the night.

Enhances Self-Awareness
Engaging in a nighttime gratitude practice encourages gentle self-reflection, inviting you to connect with your thoughts and feelings. This deeper awareness helps you identify what truly resonates with your heart, leading to a greater understanding of your values and the things that bring you joy.

Strengthens Resilience
Regularly practicing gratitude builds emotional resilience, giving you the strength to navigate life’s ups and downs with grace. By recognizing the positives in your life, you create a lovely buffer against negativity, allowing you to approach challenges with a balanced and open heart.

Fosters Connection
Gratitude is a powerful bridge that strengthens your connections with others. By recognizing the people and moments that add sparkle to your day, you may feel inspired to share your appreciation with those around you. This practice not only deepens your relationships but also fosters a warm sense of community and belonging.

Sets the Tone for Tomorrow
Ending your day with gratitude creates a beautiful foundation for the next one. The loving mindset you cultivate at night carries over into the morning, allowing you to greet the day ahead with optimism and enthusiasm, ready to embrace whatever comes your way.

Encourages a Habit of Reflection
Incorporating gratitude into your nighttime routine helps establish a lovely habit of reflection. This practice invites you to deepen your appreciation for life’s simple pleasures and celebrate even the smallest victories, enriching your overall experience and inviting joy into your heart.

In essence, a nighttime gratitude practice is a gentle and powerful tool for nurturing positivity, relaxation, and self-awareness. By taking a few moments each evening to reflect on what fills your heart with gratitude, you can transform your mindset, strengthen your resilience, and create a peaceful transition into dreamland. Embrace this lovely practice and experience the profound impact it can have on your life!

Additional reading and audio recommendations for further inspiration!

Stay inspired with amazing audiobooks and podcasts—I'll be sharing my weekly favorites to keep your energy high and your motivation soaring!

My Personal Week 2 Book Choice

- Dave Asprey (Any of his books) or Superhuman

- Good Energy- Dr Casey Means

- You Are The Placebo- Dr Joe Dispenza (or any of his books)

My Personal Week 2 Podcast Choice

- The Ultimate Human- Gary Brecka

- The Human Upgrade- Dave Asprey

- Huberman Lab- Andrew Huberman

- Dr Brendan McCarthy- Womens Health

- The Glucose Goddess- Jessica Inchauspe

- The Resetter Podcast- Dr Midy Pelz, Fasting and Keto Pro

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