Daily Challenge

Every day is a brand new day ~~~  And each day brings its own challenges.

Below is a month’s worth of “Daily Challenges” – Do you accept the Challenge?

Challenge #1:   Let’s bring our loving light into every moment of this day. Breathe i-n-n-n-n-n. Breathe o-o-o-o-o-ut. Tap into the gratitude in your heart. Let this energy carry you through your day. Annnnd: Go!

Challenge #2:  *You* be the Light in your life.  Bring your awareness to your heart. Breathe slowly and deeply into your heart: see your heart fill with bright, sparkling light. As you inhale – your heartlight grows brighter and clearer. As you exhale, this beautiful light radiates outward from your heart, filling every cell of your be-ing, filling the space all around you.
Walk in this light all day. Annnnd – Go!

Challenge #3:  Shine the light of love on the world.  Bring your awareness into your heart. Breathing in, see your heart filling in bright, sparkling light. Breathing out, this light expands through every cell of your being. Breathing in, your heartlight grows ever brighter.Breathing out, your heartlight expands.
Now visualize the entire earth in the center of this heartlight, filling with the light of love with every in breath. Becoming clearer and brighter with every out breath.
Tap into your sense of gratitude and appreciation, and expand this feeling into the earth and the life she sustains.
Move through your day in this flow of gratitude and appreciation.
Annnnnd: Go!

Challenge #4:  See how you do not feel gratitude.  Face it: it’s not always roses and buttercups. Sometimes there’s just no feeling of “grateful” there… Just notice when that’s the case. Go ahead and take a deep breath in (yeah- go ahead and visualize that light in your heart, that’s kinda fun); slowly exhale (yeah, the light expands, wOOt!). (smile)
Notice that recently, or currently, or about something coming up today or soon – you just plain feel no gratitude about something (or someone) at all. THAT’S IT. Just notice. You’re not going to try to change how you feel. Just notice.
And take another deep breath into your heart. And a slow breath out. And move on with your day.
Annnnd: GO!

Challenge #5: Be Kind and Caring with Yourself.  Bring your awareness into your heart. See you, as a young child, in the center of your heart. Breathing in, your heart fills with bright, sparkling light, enfolding you-as-a-child in a gentle, loving embrace. Breathing out, every cell of your child-being and every cell of your now-being is filled with this gentle, loving light.
Rest here for a while –> Let your loving heartlight fill you up until you are filled, saturated, and glowing with loving, caring, nurturing,*sparkling* light.
Move in this light throughout your day.
Annnnnd: Go!

Challenge #6: See how judgmental you are.  See how many things that happen throughout your day that your first thought about them is “that’s good,” or “that’s bad.” (or some other more colorful language that roughly equates…)
Right now: Bring your awareness into your heart. Breathing in, see your heart filling in bright, sparkling light. Breathing out, this light expands through every cell of your Be-ing. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands. Move in this light throughout your day.
Then, notice what unfolds during the day. Look at your reactions to/ interactions with people, places, things, events. Does *everything* get a good/bad-type assignment in your mind? (sometimes maybe shared with the people around you?!)
THAT’S IT. Just notice. You’re not going to try to change how you react. Being Judgmental is neither good nor bad () Just notice.  Each time you notice, quietly take another deep breath into your heart. And a slow breath out. And keep moving on with your day.
Annnnd: Go!

Challenge #7See how you judge yourself.  Sometimes we are tougher on ourselves than we would ever be on anyone else. Bring your awareness into your heart. Breathing in, see your heart filling with bright, sparkling light. Breathing out, this light expands through every cell of your Be-ing. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands. Notice how you speak to yourself, how you think about yourself during the course of the day. Notice every time you judge yourself. Good. Bad. Worthy. Not Worthy. What other measurements do you hold yourself up to?  THAT’S IT. Just notice. You’re not going to try to change anything. Just notice.  And take another deep breath into your heart. And a slow breath out. And move on with your fabulous day.  Annnd: Go!

Challenge #8: Experience the moments of richness and beauty in this day. Bring your awareness into your heart. Breathing in, see your heart filling with bright, sparkling light. Breathing out, this light expands through every cell of your Be-ing. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands.

Resting in this space of expansion, call to mind a time when you felt totally filled with amazement by the beauty of a moment in your life. Breathe in the scene, the full experience of that moment. Breathe this richness slowly, deeply, into the very heart center of every cell of your being.  And, exhaling, slowly, this richness and beauty expands. As you move through your day, see this day through this lense: see the richness and beauty of the simple moments all around you. Annnnd: Go!

Challenge #9: Shine the light of love on the world. Bring your awareness into your heart. Breathing in, see your heart filling in bright, sparkling light. Breathing out, this light expands through every cell of your Be-ing. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands.
Now visualize the entire earth in the center of this heartlight, filling with the light of love with every in breath. Becoming clearer and brighter with every out breath.
Tap into your sense of gratitude and appreciation, and expand this feeling into the earth and the life she sustains. Move through your day in this flow of gratitude and appreciation. Annnd: Go!

Challenge #10: Move through your day in the flow of the stillness of your Be-ing. Some days it seems like life just comes speeding at you with one crazy thing after another. Can you imagine truly going with the flow in a state of stillness on those days? Bring your awareness into your heart. Breathing in deeply, see your heart filling in bright, sparkling light. Breathing out fullly, this light expands through every cell of your being. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands ever further. Notice the space between your breaths – that moment of stillness. Let this stillness begin to wash over you, fully immersing every aspect of your being. Imagine your day unfolding, and experience yourself moving through this day simply floating in this stillness, no matter what events flow through. With a full deep breath in and a full deep breath out: Move through your day in this flow of stillness.  Annnd: Go!

Challenge #11: Be gentle with your heart, today.  Even as we find a sense of flow and the underlying joy of life, pains and sorrows and pressing concerns can loom large, and seem overwhelming. Sometimes, we try to ignore or “muscle through” feelings of being down, of being sad. Sometimes we wear our grief as a heavy mantle over our hearts, and trudge through our day just to get it done. Sometimes, we are just plain tired. Of. It. All.

Today, let’s give ourselves space to feel what we are feeling, and hold it all in love. Let’s find the strength of being gentle with ourselves. Bring your awareness to your heart. Notice how you are feeling. Take a deep, slow breath into your heart. Experience your heart being filled and surrounded with gentle, loving, care. Slowly exhaling, allow yourself to relax into that gentle, loving, care. Breathing in, your heart fills with bright, strong light, enfolding you in a gentle, loving embrace. Breathing out, every cell of your being is filled with this bright, strong light.

Rest here for a while –> Let yourself feel all your feels. And let it be ok. Let your loving heartlight hold you strong with loving, caring, nurturing,*sparkling* light.

Take another deep, strong, breath in. And a slow, gentle, breath out. Let your heartlight lift you up and carry you through your day.  Annnd: Go!

Challenge #12: See how you are unkind.  With earnest intent, we strive to be the image we have of being a kind and good person. Heck, we’ve been getting admonished to “be nice!” since we were children.  Today, allow yourself to simply notice how you are not kind. Not to go into judgment about it. Not to try to change how you are behaving. Simply to notice. An unkindess to yourself. An unkindness to a so-called stranger. An unkindness to a loved one. An unkind thought, or an unkind action. A kind word or kind gesture withheld. Just see.

Bring your awareness into your heart. Breathing in, see your heart filling in bright, sparkling light. Breathing out, this light expands through every cell of your Be-ing. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands.  Take a few moments in this light, and see what arises in your awareness about being unkind. Simply observe your reactions to and interactions with people, places, things, events. Currently, recently, or in the more distant past.

THAT’S IT. Just notice. If you notice an unkindness, take another deep breath into your heart. And a steady breath out. Finish with another heart-filling breath, and then move on with your day. Move in your heartlight throughout your day.  Annnnd: Go!

Challenge #13: Let’s bring our loving heartlight into every moment of this day.  Breathe i-n-n-n-n-n. Breathe o-o-o-o-o-ut. Bring your awareness into the center of your heart. With each breath in, see your heart filled with brilliant, clear, sparkling light- growing brighter and stronger. With each breath out, see this brilliant, clear, sparkling light expand through every cell of your be-ing.  Breathing in, the light becomes more brilliant, more clear. Breathing out, even the space around you becomes filled with this vibrant light.

Let your heartlight fill you and move your through your day, and fill every space you enter. Annnnd: Go!

Challenge #14: See how you are feeling hurt today.  Our days take on the timbre of our inner state of being. If we are feeling hurts and pains – physical, emotional, or spiritual – the whole day can feel hurtful. Interactions can feel hurtful. Thoughts can be hurtful – towards ourselves and others.  Bring your awareness into your heart. Breathing in, see your heart filling in bright, sparkling light. Breathing out, this light expands through every cell of your Be-ing. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands.  Allow yourself to see how you feel hurt. Let the hurt come up, and shine your heartlight on it: and just see it. No need to get caught up in the story of “why” you feel hurt, or assigning blame, or even thinking how to stop it: just see it, and keep on breathing.

THAT’S IT. Just notice. You’re not going to try to change anything right now. You are simply bringing the hurt into your heartlight. Each time you notice a hurt, gently take another deep breath into your heart. And a steady breath out. And keep moving on with your day. And keep shining your heartlight.  Annnnd: Go!

Challenge #15: Feel and experience gratitude for your ancestors.  We have not arrived here alone! These bodies we wear are the result of our ancestors’ dna. There is *much* that we inherit, programmed into this dna that has shaped itself into the “I” we think we are.  Whether or not you know/knew your biological ancestors – Whether or not you feel that you have/had good experiences with them – Today shine your heartlight on them.

Bring your awareness into your heart. Breathing in, see your heart filling in bright, sparkling light. Breathing out, this light expands through every cell of your Be-ing. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands.  Take a few moments in this light, and call forth your ancestors into your heart. Parents, grandparents – maybe even further back. Bring those who have come before you, into your heartlight. As you breathe, see them filling with light. Express your gratitude to those present in your heart, and wish them well. Allow yourself to remain with this experience for some time. If you encounter any resistance in this process, simply notice that.  Take another deep breath into your heart – experiencing gratitude for yourself. And express a grateful breath out.  Move in your heartlight throughout your day. Annnnd: Go!

 Challenge #16: Waking up!  That’s not speaking spiritually or metaphorically. Somedays it’s just plain hard to get going.  So: BREATHE yourself energized!  Bring your awareness to your heart. Breathe slowly and deeply into your heart: see your heart fill with bright, sparkling light. As you inhale – your heartlight grows brighter and clearer. As you exhale, this beautiful light radiates outward from your heart, filling every cell of your be-ing, filling the space all around you.  As you breathe, feel, see, imagine every cell of your being, becoming enlivened and invigorated with this sparkling, brilliant light. Stretch your arms up into a “flying superman” pose with an inhale, and bring your arms down to your sides with the exhale.  Use this breath to energize you at any time during the day.

Take another deep heartlight breath~ Walk in this light all day. Annnnd – Go!

 Challenge #17: Breathing.  Even though we’ve been doing this breathing thing *all* of our lives – many (most?) adults are doing it wrong! (WHAT?!)  If you’ve been following these challenges everyday, you’ve been starting them each off with a deep breath in. When you take a deep breath in – do your upper chest and shoulders rise? We can make your breathing more effective!  ** I’ve got a little e-book called the Morning Prime Time on this website (IntegralReal.com). (Free to download, no sign up necessary. It’s in the sidebar to the right –>) It goes into more detail on the belly breathing technique. Go check it out & give it a try, and let me know if it’s helpful.**  For now: Bring your awareness into your heart center. Breathe in deeply, allowing your belly to relax, and your lungs to fill way into the lowest reaches…. Experience the breath moving in. As you breathe deeply out, your belly contracts. Notice the breath moving out. Take several deep breaths, simply being aware of whatever you notice as you breathe. Innnnn. Ouuuut. Innnn. Ouuut….  Then let your breathing gently return to its own pace and depth.

Feel, imagine, allow, experience yourself being filled in your heart, and every cell of your being with the sparkling light of the breath. Move forth in this light throughout your day. At any point during the day, if you feel you’ve lost your connection with your heartlight, Take Another Deep Breath – and reconnect.  Annnd: Go!!

 Challenge #18: Be Kind and Caring with Yourself.  Sometimes, our days are so very busy. Remember to be gentle with yourself during these times – it will be easier to be more gentle with others, having nurtured yourself that extra bit… Bring your awareness into your heart. See you, as a young child, in the center of your heart. Breathing in, your heart fills with bright, sparkling light, enfolding you-as-a-child in a gentle, loving embrace. Breathing out, every cell of your child-being and every cell of your now-being is filled with this gentle, loving light.  Rest here for a while –> Let your loving heartlight fill you up until you are completely replete, saturated, and glowing with loving, caring, nurturing,*sparkling* light.  Move in this light throughout your day.  Annnnnd: Go!

Challenge #19: Notice any sense of separation you are experiencing.  Even in the midst of great activity in the bustle of crowds of people; even in a time when we are actively focused on *togetherness* – a sense of isolation, aloneness, or disconnectedness may underlie our interactions, and set the tone for any quiet time we find.  Bring your awareness into your heart. Breathing in, see your heart filling in bright, sparkling light. Breathing out, this light expands through every cell of your Be-ing. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands, creating a safe and nurturing space for you to BE, simply BE.  Notice how you are feeling, and ALLOW yourself to simply be with that experience. Without trying to put a frame of a story around “why” or “how” – simply *BE* with this experience, in the center of your heartlight. Give yourself permission to cry, or laugh, or just be still – whatever comes up in this space for you. Just keep breathing your heartlight, in and out.  When you are ready, take another deeeeep (belly) breath in – experience your heart filled in its beautiful sparkling bright light ~ and a slow breath out – experience your heartlight expanding into the space around you, wrapping you, embracing you, and nurturing you throughout your day.  Annnd, Go!

Challenge #20: Shine the light of love on the world.  Bring your awareness into your heart. Breathing in, see your heart filling in bright, sparkling light. Breathing out, this light expands through every cell of your being. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight radiates expansively. Now see, feel, imagine, experience the entire earth in the center of this heartlight, filling with the light of love with every in breath. Becoming clearer and brighter with every out breath. Tap into an experience you have had when you have felt an abundance of gratitude and appreciation, and expand this feeling into the earth and the life she sustains. Breathe and Be in this experience for a while…  Move through your day in this flow of gratitude and appreciation.  Annnnnd: Go!

 Challenge #21: Fully experience the beauty and grace in this day. Bring your awareness into your heart. Breathing in, see your heart filling with bright, sparkling light. Breathing out, this light expands through every cell of your Be-ing. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands. Resting in this space of expansion, call to heart a time when you felt totally filled with amazement by the beauty of a moment in your life. Breathe in the scene, the full experience of that moment. Breathe this richness slowly, deeply, into the very heart center of every cell of your being. And, exhaling, slowly, this richness and beauty expands. As you move through your day, experience every moment of this day in this flow of beauty and grace. Annnnd: Go!

Challenge #22: Rest in the Strength of the Space Between.  Gently place your awareness into your heart. Breathing in deeply, see your heart filling in bright, sparkling light. Breathing out fullly, this light expands through every cell of your being. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands ever further. Notice the space between your breaths – that moment of stillness between the in breath and the out breath. Between the out breath and the in breath. Let this stillness begin to build. Feel the deep rest, the limitlessness of this space between. Allow your heart and soul to relax here, in this space between. Remain with this experience for a few moments. Imagine your day unfolding, and experience yourself moving through this day, strong and steady in this stillness, no matter what comes up. With a full deep breath in and a full deep breath out: Step forth boldy into your day. Annnd: Go!

 Challenge #23: Check in on how you are *really* feeling, today – and honor where you’re at.  So much energy is required to act like you *should* – and day after day after day of *shoulding* on yourself leaves you so far removed from actually *seeing* and *feeling* how you truly are be-ing….  Today, give yourself the space to Notice how you truly feel. Not to try to change or adjust it, simply to SEE and BE with it.  Bring your awareness into your heart. Breathing in, see your heart filling in bright, sparkling light. Breathing out, this light expands through every cell of your Be-ing. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands.  Allow yourself to see and be with how you feel. Let whatever bubbles up into your awareness come up, and shine your heartlight on it: and just SEE it. No need to get caught up in the story of “why” you feel the way you feel, or designing reasons, or assigning blame, or even thinking how to change or stop it. Just see it, in the bright beam of your heartlight, and keep on breathing.

THAT’S IT. Just notice. You’re not going to try to change anything right now. You are simply bringing your experience of the moment into your heartlight. Give yourself as much time as you can, to see. And be. If a story comes up around any of this process, breathe a big deep breath of heartlight into the story and watch it float away on the out breath.  When you are ready, gently take another deep breath into your heart. And now a deep, steady breath out. Express gratitude to yourself and to LIFE for this space of Be-ingness, for this experience of Be-ing. And move on with your day. And keep shining your heartlight.  Annnnd: Go!

Challenge #24: Shine your heartlight into every moment of this day.  Bring your awareness to your heart. While you’re there, take a moment to thank your heart! And breathe i-n-n-n-n-n deeply, filling your heart with the light of love and gratitude. Breathe o-o-o-o-o-ut deeply, expanding the light into the space around you. Breathing in, your heartlight grows brighter and clearer. Breathing out, expand this light into every moment of your day. Into every encounter, and every interaction. Let this light be your experience throughout your day. Annnnd: Go!

 Challenge #25: Moving from under the blankets. Sometimes the world is just too cold!  Bring your awareness to your heart. Breathe in, deeply. Notice how you are feeling. Does the world seem too cold? Breathe out, deeply. On the next deep inhale, bring your image of the whole world into your heart. See, feel, imagine, experience your heart – and the world – filling with clear, bright, warm, golden light. Hold your breath for a few moments, and experience the light and warmth building in the heart of your being.

Exhale slowly. See, feel, imagine, experience every cell of your being, every living cell of the world, getting gently washed with the expanding golden light. Repeat this deep breathing and visualization a few times. Smile gently into your heart and move in this WARM golden light throughout the day. Annnnd: Go!

Challenge #26: Celebrate Your Enough-ness.  It is so very easy to fall into the constant thought process that we are not enough, we need to be better, we need to improve something about ourselves, we need to strive to be more, somehow. Especially as the “New Year” approaches, and *everyone* is talking about resolutions, past year reviews, setting and achieving audacious goals, and how to be ever more successful.

So, just for this moment: See, Accept, and Celebrate: You. Here. Now.

Gently focus your awareness into your heart center. Breathing in, see your heart filling in bright, sparkling light. Breathing out, this light expands through every cell of your Be-ing. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands. Now visualize *you* in the center of this heartlight, filling with the light of love with every in breath. Becoming clearer and brighter with every out breath.

Tap into your sense of gratitude and appreciation and expand this feeling into every aspect of your being. Allow yourself to accept this light of appreciation: Imagine you, opening your arms wide, and receiving this light, joyfully. Move through your day in this flow of gratitude and appreciation. Annnd: Go!

 Challenge #27: Express gratitude for everyone and everything that has brought you to the experience of this present moment.  There are certainly many things we readily appreciate in our lives. And there are also likely things that have happened in our lives that we don’t feel glad for having experienced. Actually having gratitude for everything, *including* life’s pains and suffering, isn’t necessarily the first response that comes up for anyone.

Focus your awareness on your heart. Breathing deeply in, your heart fills in bright, sparkling light. Breathing deeply out, this light expands through every cell of your Be-ing. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands.  Allow yourself to rest and bask a few moments in this strong, supportive light. Bring the awareness of your entire life into your heartlight. As you breathe, imagine your entire lifetime, the people – the experiences – the places, filling with light. Each in breath brings more heartlight to every situation. Each out breath expands the heartlight surrounding you throughout your life. Stay with this process for as long as you can. Let your breath and your heartlight nourish and support you through this experience. Express your gratitude to all present in your heart. Notice if you don’t feel gratitude, or if you want to withhold gratitude from any of it. (Just notice.)

Take another deep breath into your heart – expressing gratitude for yourself. And release a grateful breath out.  Move in your heartlight throughout your day.  Annnnd: Go!

Challenge #28: Experience the wonder-filled newness of every moment.  Bring your awareness to your heart. Breathe slowly and deeply into your heart: see your heart fill with bright, sparkling light. As you inhale – your heartlight grows brighter and clearer. As you exhale, this beautiful light radiates outward from your heart, filling every cell of your be-ing, filling the space all around you.  Simply continue to breathe with your full awareness for several minutes. What are you aware of? Breathe your heartlight into everything that you become aware of in the moment.  Take another deep heartlight-filled breath in. And another long heartlight-filled breath out.  Walk in this light all day, Illuminating each moment with your heartlight.. Annnnd – Go!

Challenge #29: Notice how you are not present.  How often are you doing something during the day, yet your mind is focused on something (or many things) else?  Right now: Bring your awareness into your heart. Breathing in, see your heart filling in bright, sparkling light. Breathing out, this light expands through every cell of your Be-ing. Breathing in, your heartlight grows ever brighter. Breathing out, your heartlight expands. Move in this light throughout your day.

Notice how many things that happen throughout your day that your mind is focused on “what’s next,” or things that have already happened, or things that might happen, later on, rather than you being fully present with what you are doing right that moment. THAT’S IT. Just notice. Then, in that moment of observation, take a deep breath in ~ and a deep breath out.  You’re not going to try to change how you are being. Just notice. Each time you notice, quietly take another deep breath into your heart. And a slow breath out. And keep moving on with your day.  Annnnd: Go!

Challenge #30: Be Still.  Give yourself the gift, several times a day, of being still. Even for just a minute or two. It’s as simple as focusing on the breath.  Sit up comfortably, with your back erect. Stretch, and get the kinks out, and settle into sitting upright, again.

Bring your awareness into your heart center. Breathe in deeply, allowing your belly to relax, and your lungs to fill way into the lowest reaches…. Experience the breath moving in. And as you exhale, your belly contracts. Notice the breath moving out.  Take several deep breaths, simply being aware of whatever you notice as you breathe. Innnnn. Ouuuut. Innnn. Ouuut…. Then let your breathing gently return to its own pace and depth.  Rest in this space of stillness. If thoughts come up, smile at them and let them move along, bringing your awareness back to the breath. Resting in this stillness.

When you are ready to move on with your day, feel, imagine, allow, experience yourself being filled in your heart, and every cell of your being, with the sparkling light of the breath.  Move forward, energized in this light throughout your day. At any point during the day, if you feel you’ve lost your connection with your heartlight, take Another Deep Breath – and reconnect in the stillness.  Annnd: Go!!

Challenge #31: *You* be the Light in your Life.  Sometimes things just seem to be piled up against us, and our mood can be dark and somber.  Acknowledge when you are feeling that way. Take a minute and sit in your dark mood. See it. Feel it. Notice your thoughts, and how your body is feeling. Notice your emotions.  And then, bring your awareness to your heart. Breathe slowly and deeply into your heart: see your heart fill with bright, sparkling light.  As you inhale – your heartlight grows brighter and clearer. As you exhale, this beautiful light radiates outward from your heart, filling every cell of your Be-ing, filling the space all around you.  Take a few minutes sitting with this process, growing your heartlight bigger and stronger.  Sustain yourself in this light all day.  Annnnd – Go!

2 Comments on “Daily Challenge

  1. This is a wonderful, refreshing website. I am using it each morning and it makes a big difference in my attitude and how I present myself for the day! Thank you Elizabeth for sharing your gifts!!

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