21-Day Meditation Challenge

Dive into where all of your heart's secrets await. Join Nikki Estrada for 21-minutes a day for the next 21 days and allow meditation to help you find what you have been seeking. Steeped in the Tantric lineage of practice, Nikki introduces a range of techniques to allow you discover your new daily habit. See you on the cushion!

What you will need: Mala beads and a meditation cushion or any props to help you find a comfortable seat.

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We lay the groundwork on what you can expect throughout the 21-Day Meditation Challenge.
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How this Challenge Works
Nikki Estrada
Talk
10 min
21-Day Meditation Challenge
Meditation
We review seven ways to prepare for the meditation challenge to help set you up for success.
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7 Tips for Success
Nikki Estrada
Talk
5 min
21-Day Meditation Challenge
Meditation
We explore tips and suggested props to align the spine and find a comfortable seat for your meditation practice.
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Finding Your Seat
Nikki Estrada
Tutorial
5 min
21-Day Meditation Challenge
Meditation
We discuss the three common obstacles that will likely arise throughout our practices together: resistance, discomfort, and emotions
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3 Common Obstacles
Nikki Estrada
Talk
5 min
21-Day Meditation Challenge
Meditation
We've created six movement practices to go along with this challenge to support you in finding a comfortable seat.
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Movement Practices
Nikki Estrada
Talk
1 min
21-Day Meditation Challenge
Meditation
We explore a short and energizing sun salutation practice to wake-up and prepare the body and breath for meditation.
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Practice 1: Energize the Body
Nikki Estrada
Beginner
15 min
21-Day Meditation Challenge
Hatha
A simple asana practice to help create the open space for the breath and heart during meditation.
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Practice 2: Open the Heart
Nikki Estrada
Beginner
10 min
21-Day Meditation Challenge
Hatha
We open up the hips a little bit to make it easier to sit for our meditation.
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Practice 3: Open the Hips
Nikki Estrada
Beginner
15 min
21-Day Meditation Challenge
Hatha
In preparation for meditation, try this simple practice of twists and baby backbends to help strengthen the little muscles around the spine.
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Practice 4: Strong Spine
Nikki Estrada
Beginner
15 min
21-Day Meditation Challenge
Hatha
Warm the body in preparation for meditation. In this movement practice we generate some heat by focusing on the abdominals.
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Practice 5: Activate the Core
Nikki Estrada
Beginner
15 min
21-Day Meditation Challenge
Hatha
Waking up the legs can be just the movement practice you need before meditating. Try this practice before finding your seat for meditation.
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Practice 6: Stand Up
Nikki Estrada
Beginner
20 min
21-Day Meditation Challenge
Hatha
Find a comfortable seat and join me for our opening meditation where we bring awareness to the body, emotions, mind, energy, and breath.
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Day 1: Lets Begin
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
Staying with the basic technique of Day 1, we allow a little more space to have our own experience.
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Day 2: Allow Emotions
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
Allowing for 'what is' is a key piece of the meditation experience. Today, lets become more familiar and sensitive to the energy within the body.
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Day 3: Sensing the Subtleties
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
Using the same techniques that we've explored in Days 1-3, we begin by bringing our awareness to the body before moving into the more subtle layers.
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Day 4: Energy Flow
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
Lets change things up a bit and explore a new technique and sitting position for today's meditation.
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Day 5: Count Down to Calm
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
We begin by observing the sensations and check-in points to notice all the changes that are occurring within.
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Day 6: Clear and Free
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
We find our seat and align, continue to work with a counting technique, and start to explore mantra meditation, working with the cosmic sound of AUM.
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Day 7: AUM
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
After establishing our framework, we soften and expand on the mantra AUM.
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Day 8: Go Deeper
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
Upping our meditation game and continuing with a mantra-based meditation practice, we are adding the breath's natural mantra of Soham.
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Day 9: Soham
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
Working the the same mantra, Soham, we internalize the mantra and go deeper into our meditation practice.
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Day 10: I Am That
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
We settle in before moving into a mantra-based meditation practice working with the energizing and uplifting mantra, hamsa: that I am.
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Day 11: Hamsa
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
Lets find a seat, and tap into our mantra, Hamsa. Connecting in using this mantra links us to a sacred practice dating back thousands of years.
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Day 12: Pay Attention
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
We add the use of a mala, or prayer beads, as a new technique for our meditation practice.
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Day 13: Mala Meditation
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
Similar to yesterday, we continue to explore japa mala meditation, today, with the mantra Hamsa. Pause and notice the effects.
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Day 14: Internalize
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
We work with a mala and the mantra soham again so that we can start to observe which mantras resonate more deeply with us.
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Day 15: Full Presence
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
In an effort to help us get clear on the technique that works best for us, we explore another mala mediation practice working with the mantra hamsa.
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Day 16: Immerse Yourself
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
Shanti means peace. We invite in a new vibrational experience working with the mantra, Om Shanti Om.
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Day 17: Om Shanti
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
Working with the mantra Om Shanti Om for the second day in a row, we tune in and notice the vibrations and invite in a sense of peace and calm.
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Day 18: Peace
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Tantra
Today lets look at another mantra, one that is mostly likely new to you and radically different: Om Shiv Gorak Yogi.
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Day 19: Om Shiv Gorak Yogi
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
Commit to your meditation practice with the mantra Om Shiv Gorak Yogi to acknowledge the Supreme of the yogis and offer a gesture of gratitude.
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Day 20: Source
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation
In our last day together we will again explore the mantra Om Shiv Gorak Yogi, increasing the feeling tone, and surrendering to the mantra.
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Day 21: Surrender and Trust
Nikki Estrada
Intermediate
20 min
21-Day Meditation Challenge
Meditation

Comments

Melissa O
Melissa O
1 person likes this.
Thank you for offering this
3 years ago
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