Modules Overview
Module One-The Secrets of the Chakras
5-10 min Schedule Challenge: Look at your schedule and the time you have available for self-care. Pencil in the lessons and videos. I know that you are busy, but this is solid self care! If you schedule it, it will happen.
10 min video: Welcome & Overview of the course
20 min Deep Dive into the Chakras video: Let’s deep dive into what chakras are and how are they affecting your hormones and nervous system and why there are 7 key things we must do to unblock our chakras.
7 min Essential Oil video: 3 cool things about essential oils & how to use them
9 min Essential Oil & Chakras video: Essential oils are your most powerful tool to understand and work with chakras. (EOs do 70% of the work for you). Also, learn where to apply the oils.
31 min. Shakti Fire Flow video: We will learn the power of spiraling through our bodies and why this is so nurturing for the chakra system (and your nervous system) with a 30 minute movement practice.
8 min. Breath Work: You will get your first breath work exercise. If you’re new to meditation or just don’t love it because it’s hard to sit still, this is where you will want to start.
8:30 min. Chakra check-in Guided Meditation: This is a short guided meditation through your chakra system so you can check in & find out how bright and vibrant your chakras are.
35 min BONUS Meditation: This is a guided meditation through your chakra system so you can check in & find out how healthy your chakras are. This is a lot longer meditation, so will be appropriate if you already have a meditation practice or if you really want to dive in.
10-30 min: Shameless Self Care practice wherein you will make a sanctuary. If you’re not sure how to make a Sanctuary, check out this quiz.
Module 2 - Root Chakra Reset
Welcome to Week 2…we are looking at the foundation and root of everything that helps us feel safe AND the basis for the filter and lens through which we take on life. Most of our core beliefs are set as children from observations and experiences we’ve had as children. Some of these core beliefs feel good and will be beliefs that we want to continue to have and teach to our own children (loved ones)…but some will be core beliefs that are not serving us.
Our core beliefs are also our triggers…anything that feels unsafe will cause us to be triggered into our sympathetic nervous system (fight or flight)…we can choose to reset our core beliefs as well as work in a physical, tangible way to reset our context for stress and what deserves a fight or flight reaction.
9:30 Root Chakra Deep Dive video: Deepen into why the Root chakra and your adrenals are the foundation for all things-health, hormones, anxious feelings, nervous system regulation, etc…
4:40 Deep Dive Root Chakra oils: Let’s find out what Basil, Lemongrass, Grapefruit and Ylang Ylang have to teach us about our chakras.
33:30 min Shakti Fire Flow video: This movement sequence is nurturing and grounding, but will also give you a chance to move and play with your inner child.
7:16 Breath work and this week’s challenge: This week’s challenge will give us a context for stress and for nervous system regulation. Our nervous system gets so sensitive that we react to everything as if it is a life or death situation and it’s just not. This challenge will help give context for when the fight or flight response is appropriate. And the breath will guide you through it.
18:18 Meet your Inner Child meditation
Bonus 9:40 Reset your Core Beliefs with your Inner Child
Most of our core beliefs are set as children from observations and experiences we’ve had as children. Some of these core beliefs feel good and will be beliefs that we want to continue to have and teach to our own children (loved ones)…but some will be core beliefs that are not serving us. For example, if you are trying to attract money and abundance, but your core belief is that “money is the root of all evil,” it will be much harder to attract abundance because it doesn’t match your core belief.
We want our core beliefs to match up with what we would want to teach our own children (and/or loved ones) about how the world works. What do you want your children to know about money? Food? Their body and the way it looks and functions? What do you want them to believe about who they are in the family unit and about how they are cared for? What do you want them to believe about “home”? Do these match the beliefs that you yourself have?
We are going to dive deep and ask your inner child. If you haven’t met your inner child yet, you may want to just do the first part of the meditation, connect with your inner child and then do the meditation a second time to dive into asking what your inner child’s core beliefs are.
10-30 min: Shameless Self Care practice: Make a sanctuary if you haven’t yet. If you’re not sure how to make a Sanctuary, check out this quiz. If you've already made a sanctuary add an object for your inner child, money, your body & your relationship with your family (or choose one thing to work on this week and add something that will help remind you).
Module 3 - Sacred Sacral Sexuality
21 min. Deep Dive into Sacral Chakra This is the center of sexuality, sensuality, desire, pleasure, creativity and emotions. There’s a lot going on here. And there’s a lot going on for us biologically. We are wired up to reproduce and procreate, so these hormones are definitely the basis for our actions in most circumstances…when we can understand our cycles and follow these rhythms, then we are working in harmony with our body. And when we push down, ignore or silence our emotions or hormones then we are in chaos. This chakra is the center of deep connection and communication with the most primal & powerful part of us.
8:04 min Essential Oils of the Sacral Chakra-Learn more about Neroli, Grapefruit, Fennel, Clary Sage & Iliahi.
30 min Sacral Shakti Fire Flow movement sequence-focus on awakening the sacral energy and moving your hips. (breath work focus on uijaya breathing).
Breath work: Uijaya Breathing (ocean breathing)-take 3-5 minutes to breathe in through your nose, focusing on drawing the breath to the back of the throat, making the noise of a wave. Draw the breath all the way down the spine into the pelvic area and feel into your genitals, perineum and pelvic bowl. Exhale, again focusing on making the sound of a wave through back of your throat and feel the release and surrender as your body softens and focus on the sensations in your pelvic area.
Shameless Self Care: Make a List based on Turn on
Challenge: Orgasm!
Module Four - Brilliant Solar Plexus
15:44 Deep Dive Solar Plexus Chakra: All things self: self-confidence, self-worth, self-expression, power and the opposite is the shadow-the parts of yourself you have abandoned. This is the crux of humaning and shows up in all of our relationships; Pancreas, very simplified is where all things go to become you. It is also important to recognize our relationship with food and how it tracks with our relationship to self and others.
12:42 Essential Oils of the Solar Plexus: Grapefruit, Geranium, Marjoram & Coriander Video
31 minutes Solar Plexus Shakti Fire Flow: fire up your abs and open your solar plexus, in this one. We will also work on the hip flexors loosening up.
14:22 Guided meditation: Reclaim your Shame Self-Forgiveness meditation
3-5 min. Breathwork: Diaphragmatic breathing
6:22 video & 5-10 bites with each meal: Shameless Self-Care Mindful Eating Exercise
6:42 Challenge: 17-24 hour fast
Module 5 - Open-Hearted Discernment
11:45 Heart Chakra Deep Dive Love, compassion, forgiveness and how that is linked to your immune system and thymus and why it is better to live with an open heart than to try to build up walls for protection.
12:57 Essentials Oils for the Heart: Bergamot, Clove, OnGuard, Rose, Tangerine & Myrrh
32:30 Heart Shakti Fire Flow - you’ll need a chair for this one.
16:36 Guided Meditation - Heart Bridge: linking your heart to Mother Earth’s Heart Beat and the Heart beat and love of the Divine
5:21 Breathwork - Belly to chest breathing
8:15 + 3 min Melt your Heart Walls Shameless Self Care
Challenge: Hold your breath for 60-90 seconds (this video also incorporates the belly to chest breathing, and is pretty vigorous and he has 1:30, 2 min & 2:30 min breath holds. I was able to do 1:30 pretty consistently, but feel free to start with 45 - 60 seconds).
Module Six - The Truth about Throat Chakra
24:01 min Throat Chakra deep dive and EOs for the Throat-Emotional Truth vs. Truth and how it’s affecting your Thyroid and Frankincense, Myrrh, Marjoram, Lavender & Spearmint. Both recordings got smooshed together this week, so you will find both here.
34:32 min Throat Shakti Fire Flow-you’ll get a good neck massage and some movement in this one as well as a prompt at the end of Shavasana.
15:36 Breath work + Shameless Self-Care: Chant the Chakras-chanting is a beautiful way to practice breath work and to clear the chakras.
15.32 min Guided Meditation: The throat and the sacral chakra are linked, so this week’s meditation is connection to your Divine Feminine and giving her voice.
6:53 (+time to find and talk to a tree) Challenge: Talk to a Tree-This is one of my favorite exercises to release pent up emotion. It’s best if you can find a tree, but you can also do this in the car. The ho’o pono’pono prayer is: “I’m sorry. Please forgive me. Thank you. I love you.”
Module Seven - Your Third Eye Intuition
15:45 Third Eye chakra - connect to your intuition and your Higher Self and tell those inner mean girls to go eff off! And connect to your own magic and power through the pineal gland.
7:37 Third Eye chakra oils - Arborvitae, Frankincense, Iliahi & Cedarwood-all woods, all grounding…interesting choice for a chakra that is not so grounded. Coincidence?
32:24 3rd Eye Shakti Fire Flow - Let’s get a little funky and also layer and deepen into our practice.
7:29 Breath work: Activate & Awaken your Pineal Gland with Dr. Joe Dispenza’s breath work technique. Draw the energy from your lower chakras up into your pineal gland, moving the spinal fluid and creating a magnet and energy field around you…at the very least, this is a calming breath that will soothe your nervous system. I’ve been practicing for almost a week and noticing where I have tension, especially in my mouth and jaw. I will have a recording coaching you though this, but you can check out Dr. Dispenza’s video for more info and insights.
20:30 Guided Meditation: Meet your Higher Self-one of my favorite meditations! Higher Selves are brilliant, funny and irreverent. Let’s meet yours!
Shameless Self-Care: Take a sun bath and bathe your pineal gland & third eye in sunlight. The instructions are at the end (in the last 2-3 minutes) of the 3rd Eye Chakra deep dive video. And all you need to know is go out in the morning sun, cover your eyeballs with your palms and face your forehead to the sun and let the sun’s beams warm and light your 3rd eye and forehead. This will help you reset your circadian rhythms and help you to sleep better.
Challenge: Get 8 hours of sleep at least 4-5 days per week this week. Feel free to use this meditation to help. I recommend using Serenity blend if you have it or if you find that your chakra oils are calming, put them on before bed.
Module Eight - Connection to the Divine
23:03 Crown Chakra Deep Dive You are powerful, your thoughts are powerful and you are loved more deeply and unconditionally than you could ever imagine. You are safe to surrender & you are creating your own reality.
11:57 Crown Chakra EOs include Arborvitae, Frankincense, Iliahi, Siberian Fir, Geranium and Copaiba…this complex blend helps you to trust in the Divine and connect more deeply to yourself, your own Divinity and your place in the Universe.
30:24 Crown Shakti Fire Flow This week we spiral from top to bottom and bottom to top and root down to rise up.
Breath work: Nadi Shodhana-alternate nostril breathing to balance masculine & feminine and rising and falling energy.
16:59 Guided meditation: Use your oils going from the Crown to the Root, in this powerful manifestation meditation. If you can dream it, you can receive it!
Shameless Self-Care: Look for “glimmers” and all the ways you are in the flow and things are working out for you. Energy flows where your attention goes, so focus on everything that is going right and see how that shifts and changes how your life is going.
Challenge: Treat yourself like a Goddess (or God). What choices do you make when you treat yourself like a Divine being?