EMPOW{H}ER CHALLENGE

Today is the first day of EMPOW{H}ER!

We are so glad you are here & hope you commit to the entire 8-Day Challenge.

So here's the deal. Each day we will post a challenge to be completed to take you one step closer to self-empowerment, & to begin this process of self-discovery. We all lose ourselves, go astray, or fall into a rut, but now is the PERFECT time to get back to putting YOU in the driver's seat.

Each letter of the word EMPOW{HER} has a significant meaning and there will be an activity for you to do for each day. All we ask is that you share your journey with us! Spiritual Spunk is not just a subscription box, it is a COMMUNITY. A community of Bad Ass Chicks who also want to spread some love, light, and peace, not just within ourselves, but to make the world a better place. That collective action MUST begin with YOU (and ME)!

Here is how to participate & possibly WIN a FREE SPIRITUAL SPUNK BOX

💟Post the results of the activity each day on Instagram and/or Facebook💟

💟Include #spiritualspunk AND @spiritualspunk on all your posts 💟

DAY 1: EXPRESS YOURSELF

Today is all about SELF-EXPRESSION.

Who are you?

Who do you want to put out to the world?

Who are you willing to stand behind, confidently, throwing your shoulders back, saying, "Bring it on, bitch!"

What does she look like? What does she wear? What does she believe in? What is important to her?

Self-Expression is overlooked, under-rated, and simply not something we spend any time worrying about when we can't remember if this t-shirt is clean or dirty so we sniff it (can anyone feel me on that one?? Maybe TMI 🤷🏼)

CHALLENGE ACTIVITY:

Wear one thing that you feel confident about, daring in, take that risk if it makes you happy! But damn, girl, we only live once so put your bootie shorts on and cowboy boots, & rock that shit!

Show everyone WHO YOU ARE and that you are willing to EXPRESS it to the outside world.

A few examples include, wearing red lipstick (or black, my lovely witches), put a flower in your hair, wear that t-shirt that tells everyone to f*ck off, put on that pink tutu.

Whatever it is JUST DO IT!

Remember, to get credit and a chance to win a FREE SPIRITUAL START BOX

💟Post a picture to:

Facebook or Instagram

#spiritualspunk AND @spiritualspunk

💟Tag 2 friends in your post

DAY 2: MINDFULNESS

Mindfulness is a word that has been thrown around modern culture to nauseam so I can see those eyes rolling already, baby! I wasn't going to include it for that very reason, but it is OH SO IMPORTANT and it comes in many forms.

Mindfulness in it's simplest form is AWARENESS, but with the purposes of our EMPOW{H}ER Challenge & our self-empowerment, I want to focus on the awareness of being PRESENT. We have so many stressors in our lives. We all have anxiety and many of us spend too many days blue, sad, or even depressed. We are a society of go-go-go and who is busiest. Well I decided I no longer want to win at that race. I organically suffer from anxiety and I found that self-awareness aka MINDFULNESS has helped squelch that quite a bit BUT it takes effort on our part - just like this Challenge. It's the commitment to YOU that we want to develop this week. This is just the kickstart to getting back in the game mama!!

The American Psychological Association (APA, 2012), states the benefits of mindfulness include:

• Boosts working memory

• Reduced rumination and depressive symptoms

• Stress reduction

• Improves focus

• Less emotional reactivity

• More cognitive flexibility allowing us to have better adaptive responses

• Relationship satisfaction

• Improve information processing

• Better well-being

• Reduction in psychological stress

(Can I get an AMEN to all that, sisters!!)

So here are a few tips or Mindful Practices that have worked for me & that are not too time consuming. They can be done each day for as long as you want to dedicate to it.

Breathing Practices

4-4-4 Take a deep breath in for a count of 4. Hold for 4. Release for 4. Do it 4 times.

Post a picture of one mindful thing you chose to do today.

7/11 Set a time for 2-3 minutes.Take a deep belly breath, meaning breathe in for a 7 count and allow your belly to expand outward like a Buddha. Then exhale deeply for a count of 11. This is not easy and becomes a little forceful at the end. You will feel the cells of your body transform.

4-7-8 Breathe in for a count of 4. Hold for a count of 7. Exhale for a count of 8. Do this for 4 cycles only when beginning.

Journaling

Journaling is done daily for me. I sit right after waking up, do a breathing exercise and then I spill out into my journal. Anything that needs to come out gets thrown down on paper. Sometimes I cry, it may be anger, it could be a list of things I have to do that are overwhelming me. It may be a poem or business idea, whatever it is, I get it all out into my journal.

Witness Walk

Going outside and take a walk in nature is one of the best things you can do for yourself. To do it mindfully, simple do a witness walk. Use your 5 senses to explore the world around you and make note of it. Notice the insects and birds you see and hear. Notice the trees and leaves. Smell the air. Touch the rocks or acorns, walk barefoot on the grass.

Be Present

Light a candle and sit quietly for 5 minutes, set a timer so it gives you perspective on how long 5 minutes of silence may be for you. Try not to think of anything, create an empty space in your. mind and your body. If you get off track, just bring it back by looking at the candle flame or taking a deep breath.

CHALLENGE ACTIVITY

Snap a picture of you doing one of the mindfulness activities above, or another of your choosing. If you don't want to be in the pic, just show us the items you used or where you did the activity.

💟Post a picture to:

Facebook or Instagram

#spiritualspunk AND @spiritualspunk

💟Tag 2 friends in your post

DAY 3: POSITIVITY

WHAT YOU SAY TO YOURSELF MATTERS!

Positive Self-Talk is important and it is a game changer. I am the queen of talking shit to myself. I am not good enough; I am not smart enough; I am too thick; I don't workout hard enough; I can't focus; I am too loud. Well you know what f*ck that shit.

It takes effort and time to realize how we speak to ourselves and it is truly powerful when we stop ourselves and turn the narrative around.

According to the Mayo Clinic (2020), this is what Positivity can do for you:

• Increased life span

• Lower rates of depression

• Lower levels of distress

• Greater resistance to the common cold

• Better psychological and physical well-being

• Better cardiovascular health and reduced risk of death from cardiovascular disease

• Better coping skills during hardships and times of stress

Today we are going to explore examples of Positive Self-Talk & Affirmations.

Reverse your negative self-talk to a more positive self-talk:

• I trust that [person] loves me.

• We have worked things out before and will again this time.

• I can control myself and my behavior.

• I trust myself to speak up for myself.

• I have everything I need to be able to do this.

• I can stay right here and remain calm and confident.

• I choose not to react and be pulled into what is going on.

• I trust I can talk to my partner about this later.

• I can ask for help.

• I am not alone.

• It is okay for me to have whatever feelings I have.

• I can choose how I act.

• If I trust myself, I can act differently.

• I am a good listener. I am attentive, interested, and aware of everything that is going on around me.

• I have the courage to share my feelings. I take responsibility for everything I say and do.

Affirmations (some suggestions):

• Today, I am brimming with energy and overflowing with joy.

• My body is healthy; my mind is brilliant; my soul is tranquil.

• I forgive those who have harmed me in my past and peacefully detach from them.

• Creative energy surges through me and leads me to new and brilliant ideas.

• Happiness is a choice. I base my happiness on my own accomplishments and the blessings I've been given.

• I am courageous and I stand up for myself.

• Today is the first day of the rest of my life.

• My thoughts are filled with positivity and my life is plentiful with prosperity.

• Today, I abandon my old habits and take up new, more positive ones.

• I acknowledge my own self-worth; my confidence is soaring.

• Everything that is happening now is happening for my ultimate good.

• My efforts are being supported by the universe; my dreams manifest into reality before my eyes.

• I radiate beauty, charm, and grace.

• I wake up today with strength in my heart and clarity in my mind.

• My fears of tomorrow are simply melting away.

• I am at peace with all that has happened, is happening, and will happen.

CHALLENGE ACTIVITY

What positive things will you say to yourself every day?

Make a list of affirmations that work best for you.

Share ONE of your positive self-talk statements with a picture.

Remember, to get credit and a chance to win a FREE SPIRITUAL START BOX

💟Post a picture to:

Facebook or Instagram

#spiritualspunk AND @spiritualspunk

💟Tag 2 friends in your post

DAY4: OWNERSHIP

"The willingness to accept responsibility for one's own life

is the source from which self-respect springs."

~Joan Didion

Ownership is hard. First you need to know who you are and what you want. Then you have to be willing to accept all of those things without caring about what others think of you. Finally, you have to be willing to lose any excuses as a result of who you are. You need to OWN her. LOVE her. Feel her strengths and weaknesses (and we all have them). Once we have ownership, we display self-respect and others will follow.

A few things to consider when we develop personal ownership:

• Notice your blaming tendencies. Are you a victim? Do you accept when things don't go as planned? Are you happy with where you are right here, right now, or do you think life would be different if x, y, and z did not happen to you? (Let this one sink in for a bit.)

• Each day practice your power of choice? What choices do you make in regards to the food you eat, the activities you participate in, what you are doing for others?

• Hold yourself accountable for all choices and actions you make.

• Sit in the discomfort needed for change and growth. How will you handle with any changes you make in your daily choices?

• Check yourself on social media. How much time you spend there and what you are putting out to the world.

• Take responsibility for your thoughts, feelings, actions, words, and choices.

How can you live more authentically each day to OWN all of your feelings, thoughts, decisions, and actions?

Set a goal and make a plan to reach that goal in a specific time frame.

CHALLENGE ACTIVITY

Share a picture of you doing one thing that allows full ownership of who you are. It could be unapologetically eating a piece of cake, running to make a better decision, taking a bath for more self-care or you giving us the bird because . . . why not? - If that is who you are most days then share it with us. We'd love to get to know you better.

Don't forget to be in the running to WIN the FREE BOX you. must:

💟Post a picture to:

Facebook or Instagram

#spiritualspunk AND @spiritualspunk

💟Tag 2 friends in your post

DAY 5: WORTH

"When you realize your self-worth, you'll stop giving people discounts."

~Unknown

Self-Worth is a difficult concept. Often confused with self-confidence and usually determined by exterior aspects of one's self, such as:

• Appearance

• Net worth

• Who you know/Social circles

• What you do/Your career

• What you achieve

Your worth should not be determined by what other's may perceive you as. True Self-Worth comes from within.

To recognize your self-worth, remind yourself that (according to Positive Psychology):

1. You no longer need to please other people;

2. No matter what people do or say, and regardless of what happens outside of you, you alone control how you feel about yourself;

3. You have the power to respond to events and circumstances based on your internal sources, resources, and resourcefulness, which are the reflection of your true value;

4. Your value comes from inside, from an internal measure that you’ve set for yourself.

So how can we increase our self-worth?

• Make yourself a priority

• Stop being a people pleaser

• Find who you are, self-exploration

• Don't beat yourself up over mistakes

• Acknowledge your successes

• Practice gratitude

• Learn to say no

• Be generous to others

• Simply love everything about YOU

Here is a guide for listing what is AWESOME about YOU!

1.  What I like about my appearance;

2. Things I am good at

3.  I’ve helped others by;

4.  What I value the most;

5.  Compliments I have received;

6.  Challenges I have overcome;

7.  Things that make me unique;

8.  Times I’ve made others happy.

CHALLENGE ACTIVITY

Share with us a picture of one thing you love about YOURSELF! It can be something you painted because you are a creative, your tattoo that you got because you are strong and overcame an obstacle, your manicure because you are worthy of self-care, and invitation you said no to because you are worthy of your time & who you spend it with. Think outside the box. We can't wait to see your WORTH!

Don't forget to be in the running to WIN the FREE BOX you must:

💟Post a picture to:

Facebook or Instagram

#spiritualspunk AND @spiritualspunk

💟Tag 2 friends in your post

DAY 6: Ho'oponopono

Ho'oponopono is a Hawaiian practice of reconciliation and forgiveness.

There are four steps to this practice and it allows us to focus on two very important aspects of well-being and empowerment:

Forgiveness & Gratitude

Forgiveness is important for personal empowerment and gratitude is a fascinating practice that helps elevate our vibration; allowing us to attract more of that positivity into our lives. I feel that the practice of Ho'oponopono has been such a beautiful addition to my daily routine and how I utilize gratitude and forgiveness, while leading with love in my words, decision-making, and how I treat others.

Simply begin by stating your name or that of the person you are seeking forgiveness from. (If you are seeking forgiveness yourself, state your first name.)

I'm Sorry.

Please Forgive Me.

Thank You.

I Love You.

Say this 10 times or 108 times for a faster response. I have used this prayer whenever I have had a problem with another person, especially my husband, or if I made a bad decision or wasn't proud of something I had said or done. I asked for forgiveness of myself and what I had said. This is a tremendously powerful practice that works quickly. It brings peace of mind and acceptance of what is and what will be.

CHALLENGE ACTIVITY

Other than using Ho'oponopono, a Fire Ritual is necessary for burning all that you must forgive about yourself. We cannot live in the present and grow without forgiving ourselves from past mistakes. Living in the past must be released. This can be done by making a list of all the things that no longer serve you, hold you back, negative mindsets, or thoughts that diminish our power. It is time to list all of these things and then burn them.

Build a fire outside (that Autumn weather is coming sooner than you think & it has been beautiful here in the NE), and drop the list in to the fire -or- light the paper on fire and throw it into a pot and bury the ashes in the Earth. It is time to release and make room to grow in to who we were meant to be . . . Beautiful, Powerful, & Unapologetic.

Don't forget to be in the running to WIN the FREE BOX you. must:

💟Post a picture of your FIRE RITUAL to:

Facebook or Instagram

#spiritualspunk AND @spiritualspunk

💟Tag 2 friends in your post

DAY 7: EXUDE

Exude all that you hope to attract into your life.

• Kindness

• Happiness

• Abundance

• Love

• Passion

Today, explore what it feels like to "Be the change you wish to see in the world" & pay that sh*t forward. Remember, "Attract what you want by being what you want."

CHALLENGE ACTIVTY:

Pay it forward with an act of kindness, loving words, paying a compliment to make others feel worthy, or buy someone a cup of coffee. We'd love to see what you have decided to EXUDE so that you can attract what you put out into the Universe.

Don't forget to be in the running to WIN the FREE BOX you. must:

💟Post a picture to:

Facebook or Instagram

#spiritualspunk AND @spiritualspunk

💟Tag 2 friends in your post

DAY 8: REFLECTION

Reflection is so hard! It brings a tremendous amount of awareness to ourselves, which may be difficult to deal with. This time of year is a time of great REFLECTION for me.

⭐

September is my New Year. It's when I get super organized (I see you Virgo season) & I set my goals for the year. I refine & tweak in January, but September is a fresh start. So the quiet, last week of August allows me to go inward & reflect on what I need to improve in order to grow.

🔮

My new stash of oracle cards and my journal are all about light & shining brightly so that I can function at a higher vibration to attract more high vibe things, people, experiences, & emotions into my life.

⭐

The light reminds me that is necessary to be present in order to see my reflection & to get real with her.

🔮

So here's to sitting with whatever comes up for you when you reflect on what you have accomplished, need, or want from life or for accepting yourself when you actually look in the mirror and see your reflection.

⭐

Sending you so much love 💜 & LIGHT 🌟 so you can REFLECT in order to grow this year.

Today is the last day to try to win our FREE BOX!

CHALLENGE ACTIVITY

Take a look at yourself in the mirror for a few minutes. What do you see? Can you look yourself in the eyes and what comes up for you. Take a mirror selfie and post it to IG or FB and don't forget to add #spiritualspunk and @spiritualspunk for a change to win a FREE BOX.