Women’s Health Week Free Virtual Playdate: Let’s Add Mindful Creativity to Your Self-Care Practices

Happy Women’s Health Week and Month!

It’s a great time to jumpstart your self-care practices. Wanna add mindful creativity to your self-care practices? Claim your FREE membership to the Thriving Mindfully Community and get FREE access to the Virtual Playdates on May 12th and 19th at 8-9 PM ET.

-May12th Virtual Playdate: Create A Self-Care Affirmation Collage, 8-9 PM ET

-May 19th Virtual Playdate: Write & Paint Your Six-Word Memoir, 8-9 PM ET

Join Thriving Mindfully Community and Learn How You Can Celebrate Digital Wellness Day on May 7th & Digital Wellness Month

Over the years, technology has become our BFF and made life and work easier. With the spread of the COVID-19 pandemic, countries have limited human gathering and interactions. As a result of social distancing and lockdowns, people and organizations have increased their reliance on and use of technology as they live, study, work, and shop from home.

Many people are glued to their digital devices (smartphones, tablets, laptop and desktop computers, and wearable tech including smart watches, wristbands, pins, rings) for the majority of their day. They’re not aware of how much they are missing out on being present for moments that matter. They’re so plugged in they are suffering from stress, anxiety, and a lack of sleep. Their ability to focus and concentrate for long periods of time has decreased and impacted their productivity. What’s more, they don’t even realize they need tech-life balance.

Does that sound like you or someone you know? That was me for a big part of 2020!

If you answered yes or maybe, you need to create tech-life balance with the support of digital wellness. Digital Wellness is the use of technology in mindful, intentional, and healthy ways.

In response to my own tech struggles in 2020, I did three things. First, I made a deeper commitment to practice digital wellness during the Digital Wellness Collective’s Digital Wellness Day celebration on May 7th. Second, I decided to get more support by enrolling in and completing the Digital Wellness Institute’s Digital Wellness Educator certification program. Third, I launched Digital Wellness Month to encourage and help people just like practice tech-life balance with small steps during the COVID-19 pandemic.

This year I decided to bring the Digital Wellness Day and Digital Wellness Month to my NEW Thriving Mindfully Community, a digital sacred space that inspires us all to nurture, transform, and celebrate our lives and careers. Guess what? It’s FREE to join.

WHAT YOU GET AS A THRIVING MINDFULLY COMMUNITY MEMBER: As a member, you will have free access to the Mindful Self-Care Assessment, 5-Day Challenge, Mindful Self-Care 101 Resource Library, and weekly Mindful Monday Meditation class. You’ll also get special discounts on monthly Thriving Mindfully Academy live classes, Moon Circle and Sound Bath Meditation sessions, webinars, courses, quarterly retreats (March, June, September, and December), coaching packages, and other resources.

HOW TO GET DIGITAL WELLNESS RESOURCES: Once you join the Thriving Mindfully Community, you will receive access to the Digital Wellness Day Resources you can use to create tech-life balance on Digital Wellness Day, May 7th. On May 7th, you’ll get an email message notifying you that the resources are available in the Mindful Self-Care 101 Library.

Go here to claim your free membership in the Thriving Mindfully Community. Invite your family, friends, and colleagues to join you too!

One last thing, If you’re looking for a book to read, check out my mindful technology memoir, Digital Sisterhood: A Memoir of Fierce Living Online. It includes a digital wellness section in the Appendix with tips on how you can incorporate digital wellness in your life.

See you in the Thriving Mindfully Community!

Claim Your Free Membership in My NEW Thriving Mindfully Community & Sign Up for 5-Day Mindful Self-Care Challenge (5/3-5/7)

Can you believe April ends today? That means we have 8 months left in 2021. How are you planning to show up in the next 8 months? Let me make one recommendation. Show up as the REAL YOU with mindful self-care.

Need help? Go here to claim your FREE membership in my NEW Thriving Mindfully Community, a digital sacred space I launched to inspire us all to nurture, transform, and celebrate our lives and careers.

When you join the Thriving Mindfully Community, you can take part in the FREE 5-Day Mindful Self-Care Challenge (begins on May 3rd and ends on May 7th). You’ll also get access to the FREE weekly Mindful Monday Meditation classes.

Wanna know more about the FREE 5-Day Mindful Self-Care Challenge? Join the Thriving Mindfully Community and sign up for one of the Q/A Zoom calls I am hosting on May 1st from 11-11:30 AM ET or May 2nd from 4:30-5 PM ET.

Invite your family, friends, and colleagues to join you. They’ll get a FREE membership too! See you in the Thriving Mindfully Community

!

Remembering My Soul Sistalove Lauren Zenobia Medlock Smith

Hey Groovy People! It’s taken me some time to post about the recent life transition of my soul sistalove and Howard Law classmate, Lauren Zenobia Medlock Smith. On April 1st, Lauren became an ancestor. She was holding the hands of her husband Aislee and son Andrew. I am grateful they were by her side and loved her into Creator’s love and light.

Lauren lived as a spiritual being having a very REAL human experience. We met in as first-year students at Howard University School of Law in 1986. Our HUSL classmate bond was deepened and became a soul sistalove bond during the planning of our 10th HUSL anniversary in 1999.

Lauren saw me … the REAL me. She became a HUGE part of my family, life, career, and business. She was also a member of this group. I am grateful for the special soul sistalove bond we had while she walked Mother Earth. I miss her each day. Now that she is one of my ancestors I take time to speak to her spirit regularly. Lauren is an amazing spirit of love, light, joy, compassion, and creativity. Mother Earth is truly better because she spent 59 years walking it and sharing her love, light, joy, compassion, kindness, creativity, and legal advocacy, chef extraordinaire, and home decor gifts with her family, friends, and many tribes (communities).

Join me in saying: Blessed be God for allowing Lauren to be with us all for 59 fabulous years. Blessed be Lauren who has answered the call of an ancestor. LAUREN means Light Always Unveiling itself as Radiant Energy in the NOW!

Love you my soul sistalove and ancestor, Lauren Zenobia Medlock Smith! Shine your magnificent energy and light. Thank you for all you are!

Happy Earth Day!

Happy Earth Day!

Honor and take care of Mother Earth the same way you honor and take care of yourself every day!

Guess what? You have 1,440 minutes each day to live your life on Mother Earth.. How you use these times minutes are your CHOICE. So choose to BE PRESENT. BE WELL. BE THE REAL YOU.

Get started today and sign up for a FREE membership to my new Thriving Mindfully Community (launches on April 26th) and the FREE 5-Day Challenge (begins May 3rd). Sign up today!

The 5-Day Challenge will help you outsmart stress with mindful self-care and creativity during Mental Health Awareness Month, National Meditation Month, and Women’s Health Month in May.

Wellness Wednesday Check-In

Happy Wellness Wednesday Groovy People!

I love Wellness Wednesdays because they give me a chance to check-in with myself and clients on how we are taking care of ourselves. That ‘s why I am reaching out to you today.

How are you doing this week?

How are you starting and ending your days?

What mindful self-care practices are working?

Who or what are getting in your way?

What resources do you need to take better care of yourself?

This week I started my mornings with my personal practice of prayer, meditation, reiki, and yoga. I also had an opportunity to lead two mindfulness meditation sessions at the Nonprofit Technology Network’s virtual conference. During the sessions, I reminded everyone we get 1,440 minutes each day. We can choose to use one or more of these minutes to practice mindful self-care. I encouraged folks to use the Spring Homework (mentioned in the graphic above) to check-in with themselves and recommit to self-care. 

Need more support with mindful self-care? Join me for the Thriving Mindfully Academy’s Spring Virtual Retreat on Saturday, March 27th at 7-9:30 PM ET

During the virtual retreat, you will:

  • Practice mindful self-care with deep breathing exercises, a mindfulness meditation with self-touch, and gentle chair yoga
  • Learn how to align and manage your energy with the wisdom of the Spring Equinox, Summer Solstice, Autumn Equinox, Winter Solstice, New Moon, Full Moon, and crystal therapy
  • Participate in an intuitive movement exercise and a sound bath meditation that will help you open your heart to release and forgive
  • Reflect on and journal about what’s working and not working in your life and career, and what’s getting in your way
  • Set intentions and identify the resources, action steps, and accountability support you need to manifest who you want to be and what you want to manifest in your life and career
  • Create a self-celebration plan to appreciate your small, medium, and big wins

A Zoom video link will be emailed to you once you register for the online retreat. Get your ticket here: March 27th Retreat at 7-9:30 PM ET.

Create More Happiness in Your Life with Self-Hugging This Spring

Hey Groovy People!

Can you believe the Spring season begins on March 20th and the first quarter of the this year ends on March 31st?

How are you planning to welcome the new season and second quarter into your life, career, and/or business?

My Spring Self-Care Commitment & Personal Retreat

For me, Spring is about fresh starts, new beginnings, new ideas, and new possibilities. It is a time of rebirth and renewal. I welcome Spring into my life as my second new year. For the past several years, I have used the astrological calendar and moon cycles to create personal retreats during the Spring Equinox, New Moon, and Full Moon. My personal retreats help me rest, restore, and recharge my spirit, heart, mind, and body. They allow me to slow down, become still, breathe deeply, and practice mindful self-care. They also help me recommit to myself by reflecting on how I started the year, exploring the lessons learned, releasing what no longer serves my highest good, setting new intentions, identifying goals, and mapping out action steps for the rest of the year.

One of the things that has been coming up for me in my Spring personal retreat reflections is the need to to invest more time and energy on maintaining a healthy well-being with better boundaries around my sleep and news and social media consumption. Right after the domestic terrorist attacks on the U.S. Capitol on January 6th, I started staying up later and later in the evenings to read articles and social media, and watch videos, movies, and live discussions about racial injustice, politics, and the COVID-19 pandemic. That choice was a disaster recipe for my well-being. It increased stress and anxiety levels in my body. It made it harder to sleep peacefully. It chipped away at my happiness.

Recently, I decided to recommit to my well-being with one daily mindful self-care practice this Spring: self-hugging. Why? Because I need more physical touch in my life due to COVID-19 social distancing and quarantining. Going without it for long periods can impact our emotional, mental, and physical well-being. Also, hugging helps boost serotonin, the happiness hormone that is produced and spread by neurons in the brain. Feeling more happiness strengthens our well-being.

Self-Hugging: Why Does It Support Well-Being and Create Happiness?

Hugging yourself is FREE and takes less than five minutes. It offers you an opportunity to practice loving kindness and strengthen your resiliency. A self-hug is available 24 hours a day, 7 days a week, and 365 days a year. All you have to do is decide and set an intention to give yourself a hug or hugs on a daily basis. Once you set your intention, take action and watch how your self-hugs turn into acts of self-love and self-empowerment.

When you hug yourself, your body releases the hormone, oxytocin, the “love hormone.” Oxytocin helps reduce stress and tension by lowering cortisol (stress hormone) levels in the body. It also lowers blood pressure, slows the heart rate, and improves moods.

Hugging yourself for 20 seconds or more is a serotonin booster. Serotonin is known as the “feel good” hormone that is produced and spread by neurons in the brain. It helps you feel happy, calm, and confident.

Consider following the advice of family therapist Virginia Satir who is famous for saying, “We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.”

 

Let’s Welcome Spring with More Happiness Through Self-Hugging on March 20th, Spring Equinox and International Day of Happiness

Let’s use the Thriving Mindfully Academy’s Happiness Moment Self-Hug Challenge that is rooted in the HUG3 self-care practice. HUG3 is an acronym that stands for:

H: Hold space for yourself with

U: Unconditional Love

G3: Grace, Growth, and Gratitude

6 Self-Hugging Tips

There are many ways to hug yourself. Check out the Thriving Mindfully Academy’s tips below.

  1. Fold your arms around your body. You can fold your arms across your stomach or just below your chest. Do what feels most comfortable.
  2. Take a moment to consider the type of hug you need in the moment. How do you want the hug to feel? Strong, intense, soft or soothing?
  3. Give yourself a nice squeeze with just enough pressure to create the hug experience you need.
  4. Feel free to gently rock back and forth while hugging yourself.
  5. If hugging isn’t your cup of tea, try giving yourself a gentle massage in the areas of your body you feel most comfortable with. You can start with your face, neck, shoulders, arms, hands, chest or belly. If it feels good, try the entire body!
  6. Use the Thriving Mindfully YoutTube playlist to keep you company as you hug yourself. Warning: The music may inspire you to dance and hug yourself at the same time! Watch out for the Thriving Mindfully theme song, “Be the REAL YOU” by Garnet Jay of Footprint Productions.

Get Started with the Happiness Moment Self-Challenge Today!

Pick one of the challenges below and dive deep into your self-hugging today.

30-Day Self-Hugs: Try 1 hug for 20 seconds per day. Consider giving yourself a hug in the morning before you get out of bed. If the morning doesn’t work, take a mid-day hug break or end your day with a hug before you go to sleep.

60-Day Self-Hugs: Try 4 or more hugs that last 1 minute or more per day. Notice how the increase in hugs makes you feel. If it feels good, add more hugs to your day.

90-Day Self-Hugs: Make hugging a self-care maintenance practice with 8 or more hugs per day.

120-Day Self-Hugs: Take your hug life to the next level of growth with 12 or more hugs per day.

Need More Support?

Join me for the Thriving Mindfully Academy’s Spring Virtual Retreat on March 21st at 2-4:30 PM ET OR March 27th at 7-9:30 PM ET via Zoom.

During the virtual retreat, you will:

  • Practice mindful self-care with deep breathing exercises, a mindfulness meditation with self-touch, and gentle chair yoga
  • Learn how to align and manage your energy with the wisdom of the Spring Equinox, New Moon, Full Moon, and crystal therapy
  • Participate in an intuitive movement exercise and a sound bath meditation that will help you open your heart to release and forgive
  • Reflect on and journal about what’s working and not working in your life and career, and what’s getting in your way
  • Set intentions and identify the resources, action steps, and accountability support you need to manifest who you want to be and what you want to manifest in your life and career
  • Create a self-celebration plan to appreciate your small, medium, and big wins

Click on the links below to buy your tickets today! Give a retreat ticket to a loved one, friend or colleague.

Celebrate Spring Season & International Day of Happiness with Mindfulness Practices on March 20th

Are you ready for Spring? It begins with the Spring Equinox and International Day of Happiness on Saturday, March 20th. You can open your heart and tap into your happiness with two mindfulness practices of smiling and gratitude.

SMILING PRACTICE: Start with a mindful practice of smiling a/k/a mouth yoga. Smiling is one of the best ways to create positive energy inside of yourself. When you smile mindfully, your positive energy can help open your heart to more gratitude. Also, your smile also has the power to brighten another’s person’s day! Watch the video and learn more about the power and practice of smiling from my Buddhist teacher Thich Nhất Hạnh.

GRATITUDE PRACTICE: Slow down and take some deep breaths. As you settle down, place your hand on your heart and bring to mind one or more things or people you are grateful for. If it helps, write your thoughts down. Go a step further and express your gratitude with a self hug or an act of appreciation for a loved one. Go here or click on the link below to listen to my Thriving Mindfully Podcast episode to get more tips.

Stop right where you are and treat this moment as your personal invitation to make a mindful self-care commitment and check in with yourself during the Thriving Mindfully Academy’s Spring Virtual Retreat on March 21st at 2-4:30 PM ET OR March 27th at 7-9:30 PM ET via Zoom.

During the virtual retreat, you will:

  • Practice mindful self-care with deep breathing exercises, a mindfulness meditation with self-touch, and gentle chair yoga
  • Learn how to align and manage your energy with the wisdom of the Spring Equinox, New Moon, Full Moon, and crystal therapy
  • Participate in an intuitive movement exercise and a sound bath meditation that will help you open your heart to release and forgive
  • Reflect on and journal about what’s working and not working in your life and career, and what’s getting in your way
  • Set intentions and identify the resources, action steps, and accountability support you need to manifest who you want to be and what you want to manifest in your life and career
  • Create a self-celebration plan to appreciate your small, medium, and big wins

Click on the links below to buy your tickets today! Give a retreat ticket to a loved one, friend or colleague.

Make Yourself A Priority & Sign Up for Spring Virtual Retreat on March 21st or March 27th

It’s been a year since the COVID-19 pandemic changed how we live, communicate, learn, work, shop, play, and do business in the world. So much has happened to us. So much continues to happen to us. One of the best ways we can move through these changes is to remind ourselves WE MATTER. We are worthy. We deserve to take care of ourselves first!

Do you know you are the most important person in your life?

YES YOU ARE!

You deserve to make yourself a PRIORITY this year!

One way you can make yourself a priority is with a retreat. A retreat helps you carve out time and space to see your full self in a mirror and in the present moment. It gives you an opportunity to come face-to-face with your vulnerabilities, challenges, wins, and losses. It can also help you set intentions and create shifts in how you choose to show up in your life, relationships, career, and business.

Consider this blog post a personal invitation to make a mindful self-care commitment and check in with yourself each season during the Thriving Mindfully Academy’s Spring, Summer, Autumn, and Winter Virtual Retreats. During the virtual retreats, you will:

  • Practice mindful self-care with deep breathing exercises, a mindfulness meditation with self-touch, and gentle chair yoga
  • Learn how to align and manage your energy with the wisdom of the Spring Equinox, Summer Solstice, Autumn Equinox, Winter Solstice, New Moon, Full Moon, and crystal therapy
  • Participate in an intuitive movement exercise and a sound bath meditation that will help you open your heart to release and forgive
  • Reflect on and journal about what’s working and not working in your life and career, and what’s getting in your way
  • Set intentions and identify the resources, action steps, and accountability support you need to manifest who you want to be and what you want to manifest in your life and career
  • Create a self-celebration plan to appreciate your small, medium, and big wins

A Zoom video link will be emailed to you once you register for the online retreat.

Retreat Schedule

Check out the retreat schedule below. Buy your tickets today! Give a retreat ticket to a loved one, friend or colleague.

6 Tips to Get You Ready to Practice Digital Wellness During National Day of Unplugging on March 5-6

Happy National Day of Unplugging! National Day of Unplugging is an awareness campaign the Unplug Collaborative created in 2009 to promote a 24-hour respite from technology during the first weekend in March. It’s a golden opportunity to practice digital wellness and reconnect to your life and loved ones in real time. It starts at sundown on Friday, March 5th, and ends at sundown on Saturday, March 6th. Go here to get tips on how to participate.

Check out my six tips for creating mini unplug moments during your National Day of Unplugging.

  1. When you wake up in the morning, don’t check your smartphone for texts, email, or social media updates. Instead start your day with a breathing exercise. Place your hand on your heart as you inhale and exhale through your nose seven times.

2. UNPLUG and eat your breakfast, lunch, or dinner without looking at your digital devices.

3. While you’re working during the day, UNPLUG from your digital devices and take a one-minute break by inhaling and exhaling through your nose three times.

4. During your morning and evening commutes, UNPLUG from your digital devices and take FIVE deep breaths (inhale and exhale through your nose) before you turn your car or motorcycle/scooter, start to bike, or when you sit down on public transportation.

5. Spend one UNPLUGGED evening without your digital devices. That means when you get home, you turn everything off or place the sound on mute until the next day.

6. UNPLUG before you go to sleep by placing your digital devices on mute in another room.

Need more resources? Check out the Thriving Mindfully Academy’s digital wellness resources. Read my 2018 Washington AFRO article, “Discover the Power of Unplugging.”