We Are Resilient When We Practice Mindfulness & Self-Care!

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Here’s a much needed reminder I received recently.

WE ARE RESILIENT!

That’s right I used the big “R” word and claimed it for all of us!

What is resilience?

It’s a human quality and a choice that allows us to rise like a phoenix from the ashes of any adversity, crisis, difficulty, disappointment or failure in our lives, careers, and businesses. It takes choosing to tap into the quality of resilience that lives within us. It takes making a commitment and then doing the work needed to navigate the rough spots and tough times that I like to call our greatest growth opportunities.

So how can we tap into our resiliency?

Here’s what I know to be true from my own life and work as a wellness professional, an artist, an author, and a recovering high achiever, a lawyer, and an investment banker.

When we tap into our human birthright of mindfulness and choose to practice it along with self-care, we are nurturing and strengthening ourselves.

These two efforts begin with the Thriving Mindfully framework I have used in my mindfulness, self-care, and wellness work with individuals, companies, organizations, and communities for the past 20+ years.

The Thriving Mindfully framework consists of:

  • AWARENESS: We become aware of our birthrights of mindfulness and self-care:   1) Mindfulness is the ability to be aware of what’s happening inside and outside of ourselves in the present moment; and 2) Self-care is the act of nurturing ourselves in ways that uplift our spirit, heart, mind, body, life, career, and business.
  • ACCEPTANCE: We accept and claim our birthrights to mindfulness and self-care.
  • AFFIRMATION: We set an intention and affirm our birthrights to mindfulness and self-care with what I call the Big 5 on a daily basis: loving kindness, compassion, nonjudgment, patience, and forgiveness.
  • ACTION: We commit to and practice mindfulness and self-care by taking action steps.
  • ACCOUNTABILITY: We seek and secure accountability partners to support our efforts to practice mindful self-care.
  • APPRECIATION: We appreciate ourselves and mindful self-care efforts by celebrating our small, medium, and big wins on a daily, weekly and/or monthly basis.

BONUS TREAT: Listen to the Thriving Mindfully Podcast episode on resiliency.

RESOURCES

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If you need mindfulness, self-care, and wellness resources, I am here for you! Check out the links to my Thriving Mindfully Academy, blogs, podcasts, and more below.

  1. Thriving Mindfully Academy, an online learning platform that provides personal and professional development education, coaching, training, and resources on mindfulness, meditation, self-care, and wellness.
  2. Thriving Mindfully Podcast has over 100 episodes on mindfulness, meditation, self-care, and wellness.
  3. Thriving Mindfully Weekly Recipe of Mindful Self-Care Themes
  4. Recent Blog: Mindfulness & Self-Care Resources for Navigating Coronavirus Emergency
  5. Recent Blog: Welcome Spring with A Digital Wellness Plan that Helps You &Your Loved Ones Navigate COVID-19
  6. Recent Blog: Embracing Home Sweet Home with Mindfulness

ONE LAST THING!

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Don’t miss out on my Stress Awareness Month (April) and National Meditation Month (May) updates, resources, tips. online classes, and trainings. Sign up for my updates here.

 

Resisting Change in 2020? Flip the Script on Your Life & Career Before Spring Begins!

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Hey Groovy People!

How has your February been?

Have you embraced or resisted it?

My February has been filled with moments of me embracing and resisting CHANGE. The one thing that has helped me navigate all of these moments of CHANGE is my mindful self-care practices of meditation, prayer and accountability sessions with my brother Meico, crystal reiki, mindful movement (gentle yoga, barre classes, and walking), journaling, astrology and moon rituals, and intuitive bodywork sessions with my soul brothalove Ken Yamaguchi-Clark a/k/a “Dharma Farma.”

Go here to visit Ken’s Facebook page to learn more about him. Email him at dharmafarmaken@gmail.com.

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Earlier this week, I had a powerful intuitive bodywork session that included inversion therapy with Ken (see photo above of me laying on an inversion table).

Inversion Therapy? What is it?

Inversion therapy is a nonsurgical treatment designed to remove gravitational pressure off the spine and create more space between the spine’s vertebrae. A common form or tool of inversion therapy is the inversion table. To use it, you strap yourself into the inversion table (typically by your ankles and waste) and then you hang completely upside down. Your head faces towards the floor and gravity’s effects on your body are reduced.

Laying on the inversion table can help you clear your mind. When you’re upside down, fresh oxygen floods your brain, sweeping out cobwebs and mental fog. Also, when you get your head below your heart, your world is literally turned upside down. Being upside down can help you see all sides of things, shift your perspective, and make different choices.

Here’s what happened during my inversion therapy experience…

Laying on the inversion table was INTENSE for me. Why? Because I was guided by Ken to release and surrender my resistance to CHANGE in my life and career through deep breathing, sound healing using my own voice, his bodywork (a unique blend of acupressure and massage), and mindful reflection and journaling. The end result was greater clarity, a deeper understanding of who I truly am — the REAL ME in 2020, and a complete release of my resistance to making changes to how I show up in my life and share my gifts as a wellness professional, author, and artist. In short, it helped me make a choice to FLIP THE SCRIPT ON MY LIFE & CAREER before the Spring season begins in a few weeks.

My choice to FLIP THE SCRIPT ON MY LIFE & CAREER is a process. It’s not gonna happen in one day, week, or month. It requires me to give myself time and space to experiment, learn, grow, reflect, and make modifications along the way. It requires me to practice mindful self-care with what I call the Big 5: loving kindness, compassion, nonjudgment, patience, and forgiveness.

Four years ago, I gave an Ignite talk about the four lessons I learned through CHANGE at the Nonprofit Technology Network’s annual conference in San Jose, California. During my talk, I shared how I embraced and resisted CHANGE in my career. The four lessons I shared included:

  • Lesson #1: Ask for help.
  • Lesson #2: Take great care of yourself.
  • Lesson #3: Be a lifelong learner.
  • Lesson #4: Be open to possibilities.

Watch the video above to hear my entire talk.

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Did you know you can use your breath to navigate change?

Go here to listen to my Thriving Mindfully Podcast episode on how to breathe through change.

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February has definitely been a month of CHANGE. Earlier this month, I decided to change how I offer meditation. So I enrolled in sound meditation + yoga teacher and massage therapist Dante Baker’s sound healing certification course that was held at a recharj in DC (see photo above).

Sound meditation is the practice of becoming aware of what’s happening inside and outside of yourself in the present moment with the use of sound and music.

Sound meditation is also known as Sound Healing and Sound Baths. It uses a range of Tibetan singing bowls, crystal singing bowls, gongs, Ting-shas (tiny cymbals), dorges (bells), didgeridoos, and other small bells. The tones and frequencies that these bowls and instruments carry affect us in specific ways. They activate a different chakra energy center and organ system within the body.

Sound healing is one of the best ways to deepen your meditation practice. It can help reduce tension, anger, fatigue, anxiety, and depression while increasing a sense of spiritual well-being.

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One of the changes I made in how I share my gifts in my wellness company, Ananda Leeke Consulting, is shifting when I offer my meditation classes, Moon Circles, and mindfulness workshops and webinars. After I completed my sound healing certification course, I added sound meditation to the Mindful Monday Meditation class.

Starting in March, the Mindful Monday Meditation class will only be held on the first Monday of each month. Classes will not be held on July 6th or Labor Day, September 7th.

Mark your calendar and plan to join me on March 2nd, April 6th, May 4th, and June 1st, October 5th, November 2nd, and December 7th. Go here for more details.

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Even though we’re wrapping up the second month of 2020 and headed towards Spring, it’s okay to pause for the cause and give ourselves a do-over in our life, career, and business. That’s right! It’s perfectly fine to stop and hit the reset button on our 2020.

Here’s the thing we must always remember. When we choose to give ourselves permission and space to breathe, reflect, and step back from the hustle and bustle of our lives, relationships, careers, and businesses, we are reclaiming our birthrights to mindfulness and self-care. These choices are investments in our resiliency. They lay the foundation for us to embrace Thriving Mindfully in all that we think, feel, say, and do.

Now ask yourself the following questions:

  • Are you moving forward or away from your dreams?
  • Are you struggling, stressed out, stuck, afraid, overwhelmed, in need of a shift, and/or unsure of what to do next?
  • Is 2020 calling you to be more than you have ever been before?
  • Are you noticing a need to dive deep and explore who you are becoming in the new year?
  • Are you resisting what you need to be and do in order to express the REAL YOU?
  • Struggling with how you are showing up in your life, relationships, career, and/or business?

IF YOU ANSWERED YES OR MAYBE to any of these questions, then it’s time you flip the script on your 2020 and press the reset button.

It’s time you give yourself permission to start the year over and create space in your spirit, heart, mind, body, and life to embrace Thriving Mindfully with my support during my two intensive Master Classes on February 28th (for women only) and February 29th (for everyone). See the details below.

Intensive Online Master Class for Women

Register and get your tickets here.

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Sign up and buy your tickets here.

2020

Have you thought about how you want to live your life in 2020 and beyond? Do you need support in planning out your year? Looking for accountability? I’d love to work with you! Check out my one-on-one coaching below.

ONE-ON-ONE COACHING: I love coaching and supporting people just like you who are committed to exploring mindfulness, meditation, and mindful self-care in their lives. My coaching areas include:

  • Mindfulness 101
  • Mindful Self-Care (can incorporate meditation, gentle yoga, reiki, crystal therapy, journaling, chakra healing, and rituals from world cultures, eight phases of the moon, astrology, and goddesses)
  • Mindful Creativity
  • Mindful at Work
  • Mindful Communication
  • Mindful Leadership
  • Mindful Technology

Interested in exploring how we might work together to manifest your heart’s desires for your life, career, and/or business this year?

Fill out my client intake survey and then let’s set up a free 20-minute consultation call.

Click here to complete the survey. I will follow up with an email once you complete it.

I offer an hourly rate and three-month and six-month packages.

 

MINDFULNESS, SELF-CARE & YOGA-INSPIRED BOOKS: Check out my three mindfulness books here: Love’s Troubadours, a yoga-inspired novel; That Which Awakens Me, a mindful creativity memoir; and Digital Sisterhood, a mindful technology memoir. My books make great gifts for yourself and others.

De-Stress, Make Your Breath Your BFF & Embrace Thriving Mindfully Commitment: Slow Your Living

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How are you planning to de-stress in 2020?

Need tips and inspiration on how to de-stress this year?

Watch the video below and be inspired to open your heart and practice mindful self-care by embracing the first Thriving Mindfully Commitment: Slow Your Living with several deep breaths. My breathing exercise is called Make Your Breath Your BFF. It takes less than one minute to practice.

Also, check out what I had to say about my S-T-R-E-S-S tool in my client, Body Connect Health Wellness’ January newsletter here.

In case you want to know how I am practicing and teaching high achievers and mission-driven companies, organizations, and communities to embrace Thriving Mindfully, a heart-centered centered approach to being the REAL YOU, check out the 5 Thriving Mindfully Commitments.TM2020-REVISEDApproachand5commitments (1)

Guess what’s coming in March 2020?

My Thriving Mindfully Academy and signature online course, Thriving Mindfully as the REAL YOU.

The online course will help you de-stress, practice mindful self-care with the 5 Thriving Mindfully Commitments, and learn how to avoid burnout in 90 days.

Sign up for my newsletter here to learn more about the Thriving Mindfully Academy and Thriving Mindfully as the REAL YOU online course.

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Ladies, don’t miss the chance to dive deep into mindful self-care with me during the Thriving Mindfully as YOU in 2020 and Beyond, an online women’s retreat, on Sunday, January 26th from 3-5 PM. Get your tickets here and invite your friends to participate.

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ONE-ON-ONE COACHING: I love coaching and supporting people just like you who are committed to exploring mindfulness, meditation, and mindful self-care in their lives. Contact me at ananda@anandaleeke.com if you need more support. I can set up a free 20-minute consultation call to discuss we can work together. I offer an hourly rate and three-month and six-month packages.

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THRIVING MINDFULLY PODCAST: Listen to over 100 episodes of my Thriving Mindfully Podcast here. The podcast episodes cover mindfulness, mindful self-care, mindful communication, mindful at work, mindful creativity, mindful technology, mindful journaling, and more. Guided meditations are also included.

MINDFULNESS, SELF-CARE & YOGA-INSPIRED BOOKS: Check out my three mindfulness books here: Love’s Troubadours, a yoga-inspired novel; That Which Awakens Me, a mindful creativity memoir; and Digital Sisterhood, a mindful technology memoir. My books make great gifts for yourself and others.

 

 

 

Thriving Mindfully Show Launches on Eaton Radio on March 16th at 12 Noon EST (Facebook Live)

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On March 16th, my Thriving Mindfully Show launches on Eaton Radio with a discussion on Warrior Women Who Practice Mindfulness at 12 noon ET. The three amazing guests are Iris Rivera, Shamanic Practitioner, Life Coach, and Certified Mindfulness Meditation Teacher, and founder of Intentional Healing; Satyani McPherson, Mindfulness Trainer and founder of Kozmique Light Meditations; and Emily Rasowsky, yoga teacher and founder of The Release. Watch the show from 12 noon to 1 p.m. ET on Eaton Workshop’s Facebook Live.

Explore Mindfulness with Ananda in November & December (register for classes & workshops)

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Check out my November and December classes and workshops below. Share them with your family and friends.

  • Meditate with me and the #ThrivingMindfully Meetup Group at the Mindful Monday Meditation on November 12, 19, 26 & December 3 & 10 from 6:15-7:30PM at Qi Kratom CBD Tea, 1517 U Street, NW, Washington, DC (Free; will not meet on December 17, 24 or 31; will resume meeting in early January 2018)
  • Thriving Mindfully Online Workshop: Be Mindful at Work (via Zoom) on Tuesday, November 13 from 8-9:30PM ET (Note the time zone; $25) – Register online.
  • Thriving Mindfully Online Workshop: Open Your Heart to Mindful Creativity (via Zoom) on Thursday, November 15 from 8-9:30PM ET (Note the time zone; $25) – Register online.
  • Thriving Mindfully Online Workshop: Transform Your Failures with Mindfulness (via Zoom) on Sunday, November 25 from 7-8:30PM ET (Note the time zone; $25) – Register online.

Stay tuned for news about a special online event I am co-hosting and my mindfulness workshops (online and in DC) in December!

Ananda Leeke’s September Meditation Classes & Mindfulness Workshops

Get ready for the autumn season with my meditation classes and mindful movement and creativity workshops in September. See the dates, descriptions, and links below.

And remember to share my offerings with your family, friends, colleagues, and online network. Invite them to come with you. I look forward to seeing you all soon!

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The #MindfulMonday Meditation is offered every Monday (except Labor Day and the last two Mondays in December). During the class, you will practice mindfulness meditation and learn mindful at work practices on September 10th, 17th, and 24th from 6:15-7:30 p.m. Bring a family member, friend or colleague!

Click here for more information about the #ThrivingMindfully Meetup Group and classes. Don’t worry if you are not a member of the #ThrivingMindfully Meetup Group. You can still attend the class. Drop by and meditate with us!
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Register on Eventbrite for Wellness Wednesday Meditation on September 12th from 6:30-7:30 p.m. at Femme Fatale DC, 4620 Wisconsin Avenue, NW in Washington, DC. Bring a friend, family member or colleague!

 

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I am super excited about leading the Mindful Movement Workshop in celebration of the 25th Anniversary of Unity World Day of Prayer at my church, Unity of Washington, DC on September 13th from 4-5 p.m. at 1225 R Street, NW in DC. Visit Unity’s website for more information.

 

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When’s the last time you allowed yourself the space to dream, imagine, and create? Come explore how to open your heart to your own creativity through the power of mindfulness at the Open Your Heart to Mindful Creativity Workshop on September 16th from 1-3 p.m. at Femme Fatale DC, 4620 Wisconsin Avenue, NW in Washington, DC.

During the workshop, I will help you explore your inner archetypes (or personalities) and the role they play in your creativity through deep breathing exercises, meditation, journaling, and discussion. The takeaways include ways to tap into your intuition, imagination, and nurturing energy as growth opportunities during the autumn season.

Register on Eventbrite. Bring a family member, friend, or colleague!

National Meditation Month – #ThrivingMindfully 31-Day Challenge: Part 1 – Mindful Living Podcasts Day #1-Day #15

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There’s still time for you to join the #ThrivingMindfully 31-Day Challenge during National Meditation Month. Here’s how the #ThrivingMindfully 31-Day Challenge works. There are 31 #ThrivingMindfully podcast episodes that include guided meditations, breathing exercises, short talks, tips, and resources about mindful living, creativity, and technology.

  • Step 1: Each day go to the #ThrivingMindfully Soundcloud page and click on the #ThrivingMindfully 31-Day Challenge playlist.
  • Step 2: Select the podcast episode for Day #1, #2, #3 etc. and listen to it. You can also choose to listen to a podcast that resonates with you. Make the challenge your own. Take what you need and leave the rest behind.
  • Step 3: Practice the breathing, meditation, and reflections exercise(s) throughout your day and/or week.
  • Step 4: Join the A Mindful Cup of Tea Facebook Group and share your experiences with others.

Part 1 (Day #1-#15 podcasts) focuses on breathing in the present moment to experience mindful living. See the podcast topics and links below. Happy Listening!

Day #1: Breathe in the present moment

Day #2: Choose your experience in the present moment

Day #3: Discover your emotions and energy that come up after you breathe deeply and choose your experience in the present moment

Day #4: Explore the power of your force – intuition through mindful breathing exercises

Day #5: Trust your intuition when you breathe deeply and come into the present moment

Day #6: Allow yourself space to connect with, listen to, trust, and follow your intuition when you breathe deeply and come into the present moment

Day #7: Thank your intuition for providing guidance when you breathe deeply and come into the present moment

Day #8: Expect goodness, grace, and growth when you breathe deeply and come into the present moment

Day #9: Create a mindful living intention

Day #10: Make your mindful living intention come alive with action

Day #11: Mindfulness and health

Day #12: Mindfulness and relationships

Day #13: Mindfulness and finances

Day #14: Mindfulness and personal style

Day #15: Mindfulness and home

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My online offerings and events are offered as a gift. If they have blessed you, I invite you to show gratitude by supporting my work with a donation on PayPal or with the Cash app: http://www.paypal.me/anandaleeke or http://cash.me/$AnandaLeeke. Thank you for your generosity. It is deeply appreciated!

Celebrate National Meditation Month & Join #ThrivingMindfully 31-Day Challenge (May 1-31)

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Need more mindfulness in your life?

Join the #ThrivingMindfully 31-Day Challenge to incorporate more mindful living, creativity, and technology moments in your life. It starts May 1st and is self-directed. That means you do it at your own pace.

Here’s how the #ThrivingMindfully 31-Day Challenge works. There are 31 #ThrivingMindfully podcast episodes that include guided meditations, breathing exercises, short talks, tips, and resources. They are divided into three sections: mindful living, creativity, and technology. Follow the steps below to access the podcasts.

Step 1: Each day go to the #ThrivingMindfully Soundcloud page and click on the #ThrivingMindfully 31-Day Challenge playlist.

  • Mindful Living: Listen to episodes 1-15, 29
  • Mindful Creativity: Listen to episodes 16-21, 30
  • Mindful Technology: Listen to episodes 22-28, 31

Step 2: Select the podcast episode for Day #1, #2, #3 etc. and listen to it. You can also choose to listen to a podcast that resonates with you. Make the challenge your own. Take what you need and leave the rest behind.

Step 3: Practice the breathing, meditation, and reflections exercise(s) throughout your day and/or week.

Step 4: Join the A Mindful Cup of Tea Facebook Group and share your experiences with others.

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Join me for “Breathe & Meditate,” a free Facebook Live series, on May 1st, 13th, 20th, and 27th from 7 a.m. to 7:30 a.m. EST: www.facebook.com/anandaleeke64. Each morning I will guide you through three short meditations and offer tips on how to create mindful living moments in your daily life.

If you live or visit the DC area in May, consider joining me for two #ThrivingMindfully Meetup Group events on May 19 and May 21. Go here for more details.

Looking for mindfulness-inspired books to read? Check out my three books on Amazon: yoga-inspired novel Love’s Troubadours, mindful creativity memoir That Which Awakens Me, and mindful technology memoir Digital Sisterhood.

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My online offerings and events are offered as a gift. If they have blessed you, I invite you to show gratitude by supporting my work with a donation on PayPal or with the Cash app: http://www.paypal.me/anandaleeke or http://cash.me/$AnandaLeeke. Thank you for your generosity. It is deeply appreciated!

Stress Awareness Month: How I Outsmart Stress with Mindfulness (DC Events on April 16, 21, 23 & 30)

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S-T-R-E-S-S. Stress impacts everyone. It happens when we experience pressure or a situation that exceeds our ability to cope. It’s also one of the main sources of wear-and-tear on our spirits, minds, bodies, and relationships.

In the United States where I live, the most common sources of stress include work, money, the current political climate, the future of the nation, violence, and crime. Guess which ones are the most common among adults? Here’s how the American Psychological Association’s 2017 Stress in America survey answered the question.

  • #1 – The Future of the Nation, 63% of adults (specific issues include health care – 43%, economy – 35%, trust in government – 32%, crime and hate crimes – 31%, terrorist attacks – 30%, high taxes – 28%, social security – 26%, and government controversies and scandals – 25%)
  • #2 – Money, 62% of adults
  • #3 – Work, 61% of adults
  • #4 – Current Political Climate, 57% of adults
  • #5 – Violence and Crime, 51% of adults

What are the most common sources of stress in your life?

How do you manage them?

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Over the past several years, my most common sources of stress have included money, relationships, work, health care, the political climate, and hate crimes. I have used mindfulness and mindful living, creativity, and technology practices including meditation, breathing exercises, deep listening, journaling, yoga, and unplugging from my digital devices to manage them.

In case you are wondering what mindfulness is, I thought I’d share my two-part definition. Mindfulness is our birthright. Each of us is born with the ABILITY TO BE AWARE  of what’s happening in our spirit, heart, mind, body, and surroundings.

Mindfulness is also a practice that we can CHOOSE to PAY ATTENTION to what’s happening in our spirit, heart, mind, body and surroundings ON PURPOSE in the PRESENT MOMENT and WITHOUT JUDGMENT.

I am using Stress Awareness Month and National Stress Awareness Day on April 16th to outsmart stress with more mindful moments in my life. If you are in the Washington, DC area on April 16th, join me at the #ThrivingMindfully Meetup Group event below. Sessions will also be held on April 23 and 30. Go here to join the free group.

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Not able to attend the event? Check out my #ThrivingMindfully Podcast on how to outsmart stress with mindfulness meditation. Listen here.

I am offering a Saturday morning meditation on April 21st from 9:30 a.m. to 10:30 a.m. in Malcolm X/Meridian Hill Park. Go here for more details.

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My blog, podcasts, and meetups are offered as a gift to the community. Donations are encouraged to show gratitude. Feel free to make your donation in-person at the #ThrivingMindfully Meetups. You can also support me via the PayPal app or website – paypal.me/anandaleeke or the Cash app – cash.me/$AnandaLeeke. Your generosity is deeply appreciated!

 

 

Celebrate Spring & International Day of Happiness with Mindfulness & Mouth Yoga (Smiling)

Are you ready for Spring? Start it by celebrating International Day of Happiness on Tuesday, March 20, with a mindful practice of mouth yoga a/k/a smiling. 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!

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Check out my #ThrivingMindfully Podcast resources.

How are you planning to celebrate Spring and/or International Day of Happiness? Share your thoughts in the comment section below.

Enjoy Spring & International Day of Happiness!