Welcome to the 28-Day Sustaining Rituals Challenge
We are thrilled you decided to join us on this journey. Here are the resources you need, plus a special bonus workshop to help you solidify Sustaining Rituals in your life and give you context for why this matters, even when you are busy or feeling overwhelmed.
Week 1: How to Do this Challenge + Prompts and Exercises for Physical Nourishment
The focus for this first week is on physical nourishment—aka all the things that support your beautiful body.
Ask yourself the following (and share your insights inside the Superabound Collective here):
1. What do I know my body needs more of right now?
2. What do I know my body needs less of right now?
3. What does it feel like in my body when I am taking incredible care of myself?
4. What does my body probably need that I don't always give it?
5. What are three things I could do this week every day to nourish my physical wellbeing?
Weekly Challenge:
Once you have the wisdom from these answers, choose one Sustaining Ritual that you can do every day this week, put it on your calendar, and do it!
Erin's Favourite Sustaining Rituals for Physical Nourishment
Please note: these are general ideas to get you thinking and not medical or specific advice on what you personally should do.
- Spend 7-9 hours in bed + pre-sleep hygiene routine
- Eat at least one nutrient-dense meal
- Walk outside for 10 minutes
- Do 5-20 minutes of exercise
- Complete a daily movement goal
- Take a relaxing bath daily
- Daily sauna
- Morning or evening yoga
- Drink recommended amount of water for the day
- Take all current supplements without missing any
- No screens after 9pm to support sleep
- Daily massage in spa chair
Week 1: Connect Call replay (click here to play audio)
Week 2: Prompts and Exercises to Revitalize Your Relationship
This week we're focusing on one of the most important aspects of sustainable success: your relationships. Whether it's with your team, your clients, your family, or yourself - the quality of your relationships directly impacts the quality of your life and business.
Take a moment to reflect on these questions:
- Which relationships in your life need more quality time?
- What's one way you could strengthen your most important relationships this week?
- What does quality time look like for you and your loved ones?
- How can you create more meaningful connections in your daily routine?
Weekly Challenge:
Choose one Sustaining Ritual focused on relationships to practice every day this week.
Suggested Relationship-Focused Sustaining Rituals:
- Schedule daily quality time with family or friends
- Reach out to one person in your network each day
- Have dedicated phone-free conversation time
- Set aside time for self-connection through journaling or reflection
- Create screen-free zones in your home or work for deeper connection
- Plan a date night or friend meetup sometime in the near future
Once you decide on your Sustaining Ritual for this week, post it here in the Collective.
Week 2: Connect Call replay
Week 3: Mental and Emotional Rituals
This week we're diving into another important aspect of sustainable success: your mental and emotional wellbeing. As leaders and entrepreneurs, we know how easy it is to focus on external metrics while neglecting the inner landscape that powers everything we do. And this week we want to put mental and emotional self-investing back on your radar.
Why Focus on Mental and Emotional Rituals?
Your mental and emotional state directly impacts your decision-making, creativity, and ability to work effectively and live joyfully. When you are mentally drained or emotionally overwhelmed, even simple tasks can feel insurmountable and create far more Static that will slow you down.
Your Turn:
Take a moment to reflect on these questions (and share your insights in the Superabound Collective if you'd like):
- What activities help you feel mentally clear and emotionally harmonious?
- How do you currently process challenging emotions when they arise? Does this feel like it enhances your wellbeing or not?
- What mental habits would you like to develop or release?
Weekly Challenge:
Choose one Mental or Emotional Sustaining Ritual to practice every day this week. Put it in your calendar and commit to it! Share your progress in the community.
Some of our favourite Mental and Emotional Sustaining Rituals:
- Morning journaling practice
- Evening gratitude journal
- Daily meditation
- Digital detox hours
- Having a session with our own coaches
- Creative expression in the form of crafting or making art
- Nature walks (without listening to anything but the sounds of the forest) for mental clarity
Once you've chosen your Sustaining Ritual for this week, share it in the Collective.
Bonus: Join Erin for 4 meditation sessions (approx. 10 minutes each) at the bottom of this page.
Week 3 Connection Call Replay (full with meditation):
Week 4: Spiritual Sustenance
In a fast-paced life, it's easy to forget that your deepest wisdom, most profound insights, and greatest sense of purpose often come from connecting to something larger than the next hurdle you have to overcome.
Some folks tap in through meditation, devotional work, prayer, time in nature, or creative expression. Whatever it looks like for you, regular spiritual practice can help you stay connected to your Superabound Vision and what a gift it is to be a human on planet Earth.
Your Turn:
Take a moment to reflect on these questions (and share your insights in the Superabound Collective if you'd like):
- What practices help you feel most connected to your inner wisdom?
- How do you currently make space for spiritual connection in your daily life?
- What does being spiritually nourished feel like in your body and mind?
- When do you feel most aligned with your Vision?
Weekly Challenge:
Choose one Spiritual Sustaining Ritual to practice every day this week. Schedule it in your calendar and commit to it! Share your progress in the community.
Some Spiritual Sustaining Rituals to consider:
- Morning meditation or a spiritual practice you enjoy (I recorded 4 meditations you can also try out below)
- Daily visioning or intention-setting ritual
- Sacred reading or study time
- Mindful walking in nature
- Evening gratitude practice
- Creative expression as spiritual practice
- Contemplative journaling or divination practice
Once you've chosen your Sustaining Ritual for this week, share it in the Collective. Let's support each other in creating lasting spiritual practices that nourish our souls and sustain our visions.
Week 4 Connection Call Replay:
Week 3 Meditation Replays:
Day 1:
Day 2:
Day 3:
Day 4:
Continue your meditation journey with 5 full practices designed for