7 Day Mindfulness Challenge!

KerryInstagramChallengeAnnouncementLargeA lot of you are winding down your summer and others already have kids back in school. This is a time of transition and things might seem a bit out of whack. My friend, Tamara Hackett of Sweet Clover Studio, and I are teaming up to bring you a 7 Day Mindfulness Challenge to help you slow down a bit and enjoy the present moment. If you read the last issue of KERRY magazine, you might have seen her article and free printables called Mindful Moments. Her article was inspired by her new book, Mindful ABCs.

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This challenge will be held on Instagram. If you participate each day, you will be entered to win:

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Starting on Sunday you will be prompted to share a photo each day related to our daily themes using the hashtag #mindfulmoments2016 and #kerrymag.

Here is the challenge schedule:

Sunday: Gratitude – share a photo of something you are grateful for today

Monday: Love – share a photo related to love

Tuesday: Giggles – share a photo of you laughing or something or someone who gets you laughing

Wednesday: Knowing – share a photo of how you tap into your inner knowing 

Thursday: Nature – share a photo of the beautiful outdoors

Friday: Create – share of photo of something you are making wither for work, fun, or with your kids

Saturday: Release – share a photo and describe something negative you are releasing from your life today

If you want a bit more guidance or inspiration, be sure to check out read Tamara’s beautiful and inspiring article, Mindful Moments, in the 2nd issue of Kerry Magazine. That article also links to 2 free printables to help keep you mindful during and long after the challenge.

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In order to win and for us to find and follow your photos, please use the hashtags #mindfulmoments2016 and #kerrymag. You also need to be following both @kerry_burki and @sweet_clover_studios on Instagram to win. Winner will be announced on Tuesday, September 6th 2016.

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Feel free to download and use any of the photos above to invite others to join the challenge!

Tamara and I are both on a mission to help others slow down, tune in, and move forward with joy, ease, and intention. Of course, I have a few more words to say on why I would like you join this challenge with me!

See you Sunday!

p.s. Click the share buttons below to invite friends to get mindful with you! XO!

I am awakened.

Welcome to Week 8 of my Summer Awakening Challenge!

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This week, I challenge you to find time to do either my Gentle or Flow video on my YouTube Channel.

You can do these in the morning, afternoon, or evening. Usually people like to do the Flow one in the morning or afternoon. The Gentle one is good any time.

When you move your body, this helps release stress and tension. When you do that, you create space in your body and your mind to be your best self and live at a higher vibration.

See if you can do this AT LEAST once this week. Daily would be awesome!

Here are some tips:

  • Do Savasana (Corpse pose) from last week’s challenge at the end of the session.
  • Listen to your body and do the poses that feel good. Some you might work up to, others might feel better on different days. Trust and listen to yourself.

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I also challenge you to repeat this affirmation this week: I am awakened. You can repeat this while doing your yoga sequence, while lying in bed, while driving, or anytime!

If you choose to do the Gentle and/or Flow videos,  start and end with this affirmation. You might like to repeat it throughout or anytime your mind starts to wander. It might be nice to journal after. Write the affirmation at the top of the page and then write what it means to you. Write about what comes up for you around this affirmation.

BONUS!!!

Click below for free printables of this affirmation so you can hang them as reminders!

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Enjoy this week of feeling awakened!

You did it!!!

I hope you feel closer to your true self. After this week, you can revisit this challenge any time. You can make it 8 weeks or make it 8 days. It is a great way to reset when you are feeling a bit lost or off track.

You are amazing! Remember to tune in on a regular basis so you can live from that deep inner knowing. That will help you have confidence, feel beautiful, and increase your intuition.

Thank you so much for joining me on this challenge!!! If you have any questions, feel free to get in touch at hello@kerryburki.com. XO!

If you feel ready to go a bit deeper or take the next step, you might like to check out the 2 ways to work with me that I just added!

Arrow and Aim – Check them out here!!!!

I can create my dream life.

Welcome to Week 7 of my Summer Awakening Challenge!

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This week, I challenge you to find time to do Corpse pose (Savasana). Ahh…

You can do this on the floor, on your yoga mat, or in bed. Take your feet to be a bit more than hip distance apart. Your arms will be a little bit away from your body. Make any adjustments so you can be comfortable.

Take this time to envision your dream life. Try to get really clear. Notice details and how you would feel. After you come out of the pose, notice if any ideas of how to create your dream life pop into your head. Take action!

See if you can do this AT LEAST once this week. Daily would be awesome!

Here are some tips:

  • If you have lower back problems, you might want to put your feet on the floor (wider than hip distance) and allow your bent knees to rest against each other.
  • Play a relaxing song. Come out of the pose when the song ends.

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I also challenge you to repeat this affirmation this week: I can create my dream life. You can repeat this while doing your yoga pose, while lying in bed, while driving, or anytime!

If you choose to do Corpse’s pose and repeat this while taking deep breaths, it might be nice to journal after. Write the affirmation at the top of the page and then write what it means to you. Write about what comes up for you around this affirmation.

BONUS!!!

Click below for free printables of this affirmation so you can hang them as reminders!

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Enjoy this week of creating your dream life!

Join my Facebook group for added support! I will be popping in live and also hosting dance parties!

I am an open channel for creative ideas.

Welcome to Week 6 of my Summer Awakening Challenge!

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This week, I challenge you to find time to do Child’s pose (Balasana). Ahh…

From a hands and knees position, bring your hips back towards your heels. Make fists and stack your hands. Allow your forehead to rest on your stacked hands. Breathe deeply. Notice how you can feel the breath in the backside of your body. Feel like you are relaxing and creating space for creative ideas.

This pose will challenge you to slow down and relax. This might be challenging at first. Try to get comfortable. Let worrying thoughts float away and allow creative ideas to flow in.

See if you can do this AT LEAST once this week. Daily would be awesome!

Here are some tips:

  • You can have your feet and knees hip distance apart for a bigger stretch for the low back
  • You can have your knees wide and your big toes touching for more of a hip stretch
  • You can place your head on the floor and stretch your arms out front or along side your body
  • Play around and discover which way feels good.

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I also challenge you to repeat this affirmation this week: I am an open channel for creative ideas. You can repeat this while doing your yoga pose, while lying in bed, while driving, or anytime!

If you choose to do Child’s pose and repeat this while taking deep breaths, it might be nice to journal after. Write the affirmation at the top of the page and then write what it means to you. Write about what comes up for you around this affirmation.

BONUS!!!

Click below for free printables of this affirmation so you can hang them as reminders!

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Enjoy this week of being an open channel for creative ideas!

Join my Facebook group for added support! I will be popping in live and also hosting dance parties!

I stand in my truth.

Welcome to Week 5 of my Summer Awakening Challenge!

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This week, I challenge you to find time to do Tree pose (Vrksasana).

Stand on the ground with your feet hip width apart. Start by taking deep breaths in and out of your nose. Listen to the sound of your breath. Relax your shoulders, jaw, and tongue. Begin to shift your weight to your left leg. Lift your right leg and place your right foot on your left calf (shown above). Allow your palms to touch in front of your heart. Breathe here for 5 breaths then switch sides.

This pose will challenge you to tune in and stand tall. This might be challenging at first. With practice, you will be able to do this with ease.

See if you can do this AT LEAST once this week. Daily would be awesome!

Here are some tips:

  • Find one spot in front you to look at. This will help with balance. It is called your gaze point or drishti.
  • Firmly press your standing foot into the ground and draw that energy up through the pose.
  • You can keep your toes on the ground for balance and place your heel above the ankle of the standing leg.
  • You can also place your foot against your thigh if that is accessible to you.
  • Do not place your foot on your knee. Either above or below. You do not want to add pressure to the joint.
  • Arms can also be lifted over head or use a wall for balance.
  • Play around and discover which way feels good.

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I also challenge you to repeat this affirmation this week: I stand in my truth. You can repeat this while doing your yoga pose, while lying in bed, while driving, or anytime!

If you choose to do Tree pose and repeat this while taking deep breaths, it might be nice to journal after. Write the affirmation at the top of the page and then write what it means to you. Write about what comes up for you around this affirmation.

BONUS!!!

Click below for free printables of this affirmation so you can hang them as reminders!

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Enjoy this week of reminding yourself to stand in your truth!

Join my Facebook group for added support! I will be popping in live and also hosting dance parties!