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#ThrivingMindfully Self-Care Challenge, Week 2 – Compassion

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Today marks the beginning of the second week of the #ThrivingMindfully Self-Care Challenge, a four-week experience that invites you to practice and reflect on loving kindness, compassion, joy, and equanimity. Did you miss the first week? Go here to learn about it. Feel free to start the challenge at any time!

Each week during the Self-Care Challenge, you are invited to watch a video and participate in an exercise that includes breathing exercises, reflection questions, and journaling. See the schedule below.

Week 1, December 4-10: Loving Kindness
Week 2, December 11-17: Compassion
Week 3, December 18-24: Joy
Week 4, December 25-31: Equanimity

Week 2 of #ThrivingMindfully Self-Care Challenge: December 11-17

Theme/Video: Compassion

Compassion or karuna is the act of never giving up on yourself as you recognize and accept that anger, jealousy, arrogance, judgment, and other emotions you prefer to keep hidden exist within you. When you are able to do this for yourself, two things happen. You are able to see the connection you share with others. You are also able to put yourself in their shoes which strengthens your capacity to have compassion for them. Compassion helps you never give up on yourself and others.

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Invitation: Slow down and take three deep breaths. Touch your heart with one or both of your hands as you enter into a moment of stillness.

Take three more deep breaths. Right where you are repeat the first prayer out loud or silently three times: May I embody and express compassion for myself.

Take three more deep breaths and repeat the second prayer. May I have compassion for others.

Inhale deeply and as you exhale thank yourself for showing up in the stillness.

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Journaling Exercise: Take some time this week to reflect on and journal about one or more of the questions below.

  1. What does compassion mean?
  2. What does self-compassion look like in your life?
  3. What prevents you from embodying and expressing self-compassion? and compassion for others?
  4. What do you want your self-compassion and compassion for others to look like in 2018?
  5. How can you add more compassionate moments into your daily, weekly, and monthly routines?

 

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Befriend Yourself

Becoming your own best friend is one of the greatest self-care gifts you can give yourself. It is loving kindness.

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Take a moment to look into your eyes and befriend yourself today or this week. In that moment, ask yourself what you need to outsmart stress and thrive+work mindfully. Do one thing that helps you meet your need.

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Join the #ThrivingMindfully Self-Care Challenge, a four-week experience that invites you to practice and reflect on loving kindness, compassion, joy, and equanimity.

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Happy December: #ThrivingMindfully Self-Care Challenge, Week 1 – Loving Kindness

AL-MeditatingatEMIHappy December! It’s the last month of 2017. It’s also my birthday month and an opportunity for me to share what I have learned so far in my mindfulness facilitator training program with the Engaged Mindfulness Institute (EMI). The EMI program started with a week-long silent retreat that was held in Deerfield, Massachusetts in September. One of my biggest takeaways from the retreat is the value of practicing loving kindness or metta towards myself each day. It is one of my four self-care secret weapons (loving kindness, compassion, joy, and equanimity) I use to outsmart stress and thrive+work mindfully.

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Here’s my special gift for you: #ThrivingMindfully Self-Care Challenge, a four-week experience that invites you to practice and reflect on loving kindness, compassion, joy, and equanimity.

Each week, I will share a video and invite you to participate in a self-care exercise that includes breathing exercises, reflection questions, and journaling. See the schedule below.

  • Week 1, December 4-10: Loving Kindness
  • Week 2, December 11-17: Compassion
  • Week 3, December 18-24: Joy
  • Week 4, December 25-31: Equanimity

Week 1 of #ThrivingMindfully Self-Care Challenge: December 4-10

Theme/Video: Loving Kindness

Invitation: Slow down and take three deep breaths. Touch your heart with one or both of your hands as you enter into a moment of stillness.

Take three more deep breaths.

Right where you are repeat this prayer out loud or silently three times: May I embody and express loving kindness.

Take three deep breaths. Thank yourself for showing up in the stillness.

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Journaling Exercise: Take some time this week to reflect on and journal about one or more of the questions below.

  1. What does loving kindness mean?
  2. What does loving kindness look like in your life?
  3. What prevents you from embodying and expressing loving kindness for yourself?
  4. What do you want your loving kindness to look like in 2018?
  5. How can you add more moments of loving kindness into your daily, weekly, and monthly routines?
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A Mindful Cup of Tea Podcast on Practicing Loving Kindness

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Ananda at the London Buddhist Meditation Centre, 2007
The past week in the United States has been filled with a lot of emotions and change as a result of the elections. How are you doing? Are you taking great care of yourself? Are you being lovng and kind to yourself? Take a moment to listen to the third episode of A Mindful Cup of Tea podcast that features a reflection on using your breath to connect with your spirit and open your heart to loving kindness. Click on the arrow below to hear the podcast.

 

 

Looking for more mindful reflections and resources? Looking for a mindful community? Click here to join A Mindful Cup of Tea Facebook group. It’s free, fun, and fulfilling!

 

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Mindful Mornings

Mindfulness is a gift we give to ourselves. The gift is wrapped in the intention of slowing down and becoming present through our breath. Deep breathing creates space within ourselves to experience awareness, balance, and calm. I call them the ABCs of mindfulness and yoga.

Some of my best mindful moments have come from morning walks in my U Street neighborhood. Today, I took deep breaths as I walked slowly and allowed my five senses to explore the beauty of the sky, the coolness of the air touching  my skin, the urban traffic symphony, the facial expressions of my fellow pedestrians, and so much more. I found myself making more eye contact with people, smiling more, and saying good morning. Guess what? I felt more connected to myself and others. What happens when you slow down and become present?

Looking for an online mindful community to grow and share with? Join my Mindful Cup of Tea Facebook group

To learn more about me and my  art, books, and coaching and consulting services, visit anandaleeke.com. Drop by and like my Facebook page. Follow @anandaleeke on Instagram and Twitter.

    

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Mindful Social Media at the White House 

Halloween at the White House was filled with lots of treats including one for social media professionals like yours truly: the announcement of the Obama administration’s digital transition plan that outlined how the presidential transition will work after having the first-ever social media POTUS in U.S. history.

After reading the WhiteHouse.gov blog about the plan, the phrase mindful social media came to mind. Why? The plan is well-thought-out. It reflects a high level of awareness of the present state of  the Obama administration’s digital footprint and how it can be accessed in the future. Read more here.

What do you think about the plan?

 

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Nourish Your Soul Retreat: My Reiki Video Interview

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Happy Friday!

I invite you to check out self-care specialist Egypt Burge’s free online Nourish Your Soul Retreat featuring a 30-minute video interview with yours truly about the practice of reiki healing touch in my life.

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During the interview, I discussed my personal practice, work with clients, and recent volunteer work with my church, Unity of Washington, DC’s reiki ministry to provide reiki to pets and their owners in Malcolm X/Meridian Hill Park (October 8) in Washington, DC. We had a great time serving members of our community. I loved working with Riley, the dog featured in the photo. She was filled with a lot of nervous energy. After several minutes of reiki, she calmed down. It is was powerful to witness.

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Click here to learn more about my reiki journey and services.

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Launch now, improve later: A Mindful Cup of Tea podcast is born!

Happy Monday!

How is your week going so far?

I spent the day mindfully taking action on my business to-do list I made and talking to a potential client I met during the Happy Black Woman Location-Independent Business Academy. Here’s what happened with my to-do list:

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The first episode discusses being in the present moment. Go here to listen. What a productive day!

May you have a great week filled with an abundance of mindful moments!

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Coming back to blogging with a “Mindful Cup of Tea”

Happy Fall!

It’s been awhile since I last blogged. Why? I took time off to CHILL and REFLECT on what I want to do next. It’s one of the best things I’ve done all year.

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Today, I explored different ways to redefine and improve the way I package my genius at the Happy Black Woman Location-Independent Business Academy. The word mindful kept coming up. So I decided to create and launch Mindful Cup of Tea on Instagram to inspire and share mindful moments that will help you slow down and come into the present moment. When you breathe intentionally, you come into the present moment. That’s where you will find awareness, balance, and calm.

YOUR SPECIAL INVITATION: Join my free Mindful Cup of Tea Facebook group to get weekly inspiration and tools that will help you create more mindful moments in your life.