This program is designed to tackle 7-areas of your life to feel more connected through spiritual work, body movement and mudras, and plant-based food. Each day you will learn something new about yourself, giving you a little break from forced daily life of surface level living. Welcome to your little vacation away from those days. This is a great plan to repeat once a month to energize and detox!


Each day you will have a plant-based menu… a crystal guide, a mantra building lesson and a physical meditation. I’m also adding some mudras to this challenge.

I’m so excited to have you on this journey. Here is a grocery list to help you plan for the start of your 7-day ascension challenge! Buy Organic when possible. Frozen raw /steam in bag is fine. You might not be able to find everything… just do your best.

FRUITS: Coconut (dried is fine), Blueberries, Strawberries, Banana, Tomato, lime, Avocados, fresh figs , citrus, pomegranate, grapes

VEGGIES: Sweet Potato, Asparagus, Carrots, Celery, Cilantro, Cauliflower (frozen as “rice” is perfect), Red Pepper, arugula, Spinach, Broccoli, Zucchini, cole slaw mix (bagged)

GRAINS: Pumpkin seeds (raw if possible) raw Cacao or Dark Chocolate, Almonds, dairy-free bread, quinoa, nuts you like, popcorn, brown rice, oatmeal

BEANS: Black beans, Pinto (check label)

OTHER: Corn tortillas (read label for egg or milk free) Mexican spices or hot sauce, coffee, green tea, whole wheat (non-dairy) pasta, vegan butter, apple cider vinegar, baking powder, baking soda, pastry flour, salt, vanilla, sugar, olives.


Crystal = quartz geode
Mudra= Dhyana
Food= Raw and Purifying
Chant = Om (aum)


Quartz Geode
Quartz s a power stone. It has been called the “Universal Crystal” because of its many uses. It enhances energy by absorbing, storing, amplifying, balancing, focusing and transmitting. It channels universal energy. Quartz also enhances thoughts, as they are a form of energy. Because it directs and amplifies energy, it is extremely beneficial for manifesting, healing, meditation, protection, and channeling. It is also beneficial for storing and retrieving information of all types, as information is a form of energy pattern also. This makes them particularly good for programming to use for a particular purpose. Due to its ability to balance, quartz is excellent for harmonizing and balancing one’s environment. Quartz is also good for energizing other crystals.


We are using mostly whole foods today, rather than process foods. We are doing this to clear out of the fog that food can have in the body and mind spaces. In order to have a direct path to your personal spiritual journey… it’s a beautiful practice to use foods that are designed to clean, cure and purify our body spaces. They are all dense in nutrition… have heavy water content… and will support your spiritual growth.
Breakfast: All fruit, in any combination you choose.
Lunch: All veggies, in any combination you choose add in nuts/seeds for some extra punch!
Dinner: Clear Mind Mexican: Layer corn tortillas with… hot sauce (or the like) Cauliflower rice / or Brown rice…. Black beans… Cilantro… Lime juice…


We are using the basic (but powerful) Om (Aum) Chant today to support our spiritual connection. In Hinduism, Om is one of the most important spiritual symbols (pratima). It refers to (soul, self within) and (ultimate reality, entirety of the universe, truth, divine, supreme spirit, cosmic principles, knowledge). As you do this physical meditation… you find yourself perfecting the smallest of things. Your timing… adding your own voice… hand placement… and even eye gaze. To get the maximum effect of this mediation… you can repeat this 108 times. 108 is a meaningful number in Hindi and Buddhist cultures as it’s a calculation based on cosmic placement.


On paper…. write down as many words as you can in relation to your connection to spirituality. What does it mean to you… what do you desire it do… how do you feel about it. Just keep writing until you feel you’ve exhausted your words. Ready…. go.
Next…. without thinking about it… I want you to circle the five words that most stand out for you. Go….
From here we are going to build our spirituality mantra.
Construct a mantra using all five of the words.
Example: Words: Love, Self, Connection, Support, Peace
I wish to deepen my CONNECTION to my personal spirituality
So I can SUPPORT my life with LOVE and reach a SELF defined PEACE.
How to use this:
You can write this out many times…
Record yourself saying it and listen to it over and over in the AM or PM
Create art using the mantra somehow…
Your choice.


Dhyana Mudra
The Dhyana Mudra is the Mudra of meditation and of concentration and of the attainment of spiritual perfection.,
It is generally prescribed to students to increase focusing ability as concentration exercise. It indicates the perfect balance of thought, rest of the senses, and tranquility.
The Dhyana Mudra helps mortals achieve this transformation.

You can use this hand mudra during you sit down meditations…. rest your hands on your knees.