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CRŪ Reset Retreat Day 3

Good Morning,

  • Upon waking, try not to check your phone for the first hour.

  • Take some time to be gentle this morning. Wiggle your fingers, toes, open and close your jaw - let this be a lazy Sunday type of vibe.

  • After you get out of bed, go to the mirror. Stand there and just observe your reflection. No judgments, descriptions or thoughts - simply observing. I know this seems hard, but focus on tracing your face or staring straight into your eyes. Do this as long as it feels comfortable.

Morning Beverage

Allow your morning to be slow while sipping on on your beverage. You can always substitute this for warm water.

Golden Milk Latte (Serves 2)

  • 2 cups milk of choice

  • 1 tsp turmeric

  • 1 tsp of honey or maple syrup

  • Tiny pinch of black pepper (to activate turmeric)

  • ½ tsp cinnamon and ginger (optional)

  • Heat and whisk ingredients together on medium heat until smooth and warmed.


  • Anti-inflammatory & anti-arthritic

  • Improves mood

  • Supports brain function and improving memory

  • Boosts immune system

  • Aids in digestion

Breathing Meditation

Start with some simple breath work before you start your mantra. Close your eyes. Breathe in to the count of four, hold for one, exhale for five counts. Repeat for three breath cycles. I like to play soothing music in the background.

Daily Personal Mantra

Repeat your personal mantra out loud or in your mind three times.

“I am mindful. I am centered. I am present. I am patient. I am calm.”

Finish it off with your three deep breath cycles from the breath work you just did. Pause for a moment afterwards, let it sink in. Believe in it. Take mental notes of how you feel.

Morning Pages

  • Grab your journal or make notes in your phone. Sit in a comfortable seated position with your eyes close and do a full body scan. Start with bringing attention to your feet and work your way up to the crown of your head. Rate your mental and physical state on a scale of 1-10. Be honest here, no one else will see this but you..

  • Take the next few minutes to fill one page full of thoughts without picking up your pen. This is your time to reflect on how repeating the mantra made you feel and to get any other thoughts down on paper. If you’ve done exercises like this before, they are often referred to as your “Morning Pages”. Even if you don’t have anything to say, you can just write “I don’t know what to say” over and over again. The thought behind this is to get your brain going and working for the morning.

Morning Task for Afternoon Journal Prompt

Try to spend 5 seconds every hour trying to release all your thoughts. Close your eyes and let them drop like clouds from the sky. Designate a “worry time” during your mid day activity time where you can spend 5 to 15 minutes really worrying and thinking about things - but for the rest of the morning, let them go. You will probably forget, and that’s okay - as long as you try. You could even repeat the mantra throughout the day. It will help you motivate yourself to truly let go of those thoughts because you know you will have the designated time later in the day.

Morning Pages Playlist

~ Enjoy the rest of your morning <3


Good Afternoon,

Designated Worry Time

Put a timer on for 5-15 minutes, depending on your schedule and feelings. Allow yourself to completely immerse yourself and let yourself get deep into it. You can sit and meditate or put on your favorite sad/angry songs, cry, scream, or punch a pillow. Allow yourself to let go of anything that is weighing on you. This is your time to mourn, grieve, and to surrender to your emotions that you may have had to suppress.

Afternoon Pick Me Up

Dance Party! Use that animalistic side of you to shake all that tension out!

Here is our CRŪintine Dance Party Mix. Shake all the energy out and let loose!

Journal Prompt

"The privilege of a lifetime is to become who you truly are." - Carl Jung

I fully support that you are spending your time in the way that best honors you right now. I do hope that everyone uses this time to do some reflection on your own self and immerse yourself in introspection (remember, curiosity instead of judgement). As we've seen with this pandemic, what you do as a human being directly impacts another human. This is the same when we have trauma that is left unhealed - we project on the people around us. This is a privilege of ours to connect, to feel, and to embrace our complicated emotions. The term "love yourself first" has so many more layers than I even imagined. Write a contract with yourself to "love yourself first" and sign it at the bottom. Make it official. Continue to strive to be who you truly are.

If you are interested in psychology at any level, I would highly suggest looking into Jung. He created some of the best known psychological concepts, including synchronicity, extraversion and introversion, and the collective unconscious. The Myers Briggs Type Indicator is also based off his studies.


Good Evening,

Self Care

Tonight, we are demoing our self tan kit! Watch the video below to find out little tips and tricks when using this product! Come find out more about our kits!

Gratitude List

Think of five things you are grateful for. Write them down or imagine them in your mind. Maybe you dedicate all your hard work this weekend to someone and send that good energy their way.

Now reflect back on the past three days. Do your breath work, Do your full body and mental scan. We highly recommend you journal, even just a few words.


We are now at the end of our CRŪ Reset Retreat. We were so passionate in trying to figure out a way we could give back. Mental health is so important to all of us here and we hope you have benefited from our retreat. Thank you for taking this time out for yourself, and to our amazing friend’s who have donated to this event! It would not have been the same without each and every one of you.

“When I was a boy and I would see scary things in the news, my mother would say to me, ‘Look for the helpers. You will always find people who are helping.” - Mister Rogers



*Don’t forget to get your last entries in! Entry will be closed on 4/26 at 9pm MST. One winner will be randomly selected from entries received and contacted via direct messages or email no later than 4/28.

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