Practice Self-Care in 5 Minutes or Less During 2020 COVID-19 Holiday Season

The COVID-19 global pandemic has changed how we connect with each other and our holiday celebrations. Many of us are unable to see, touch, and show affection towards our loved ones in person. Most of us have to follow mask and social distancing guidelines when we spend time with them. Living this way has left so many of us starving for physical touch.

Physical touch is a basic human need. Going without it for long periods can impact our emotional, mental, and physical well-being. Giving ourselves daily hugs is one mindful self-care practice we can use to strengthen our well-being.

Hugging yourself is a FREE self-care practice that requires less than five minutes of your time. It offers you an opportunity to practice loving kindness and strengthen your resiliency. A self-hug is also 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.

Did you know that 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.” 

In an effort to help you navigate the 2020 COVID-19 holiday season, the Thriving Mindfully Academy has created the Self-Hug Challenge. It is rooted in our 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

May it inspire you to take better care of yourself with a daily hug!

Self-Hug Challenge Tips: To help you get started with the Self-Hug Challenge, we have included tips to support you.

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.

Additional Resources: Check out the Thriving Mindfully Academy’s resources and virtual meditation classes.

Self-Care

Self-Care Awareness Month

Loving Kindness Month

Register for the Thriving Mindfully Academy meditation classes in November and December.https://www.eventbrite.com/e/130348739589

Eventbrite: November 30 at 7-7:30 PM ET via Zoom

Eventbrite: December 7, 14, 21, and 28 at 7-7:30 PM ET via Zoom

Welcome Spring with A Digital Wellness Plan that Helps You &Your Loved Ones Navigate COVID-19

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Happy Spring Groovy People!

What does Spring mean to you?

How do you welcome Spring into your life?

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. I use the Spring Equinox to slow down, become still, breathe, and check in with myself while I practice mindful self-care. My Spring check-in gives me time and space to review what’s been happening during the first quarter of the year. During this time, I recommit to myself by setting intentions and planting seeds for the second, third, and fourth quarters of the year.

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This year, my Spring season looks and feels different due to the coronavirus (COVID-19). Instead of taking a mini Spring break, I find myself spending most of my days at home with limited physical interaction with others (social distancing is the new phrase). I also find myself spending more and more time online connecting with family and friends, using yoga and barre videos to workout, listening to music and podcasts, operating my business, working with and communicating with clients, and watching TV shows, movies, and videos.

At some point, I know I am going to overdose on technology. That’s why I am spending this weekend reviewing and updating my digital wellness plan. I am using the digital wellness plan I created in my book, Digital Sisterhood: A Memoir of Fierce Living Online (available on Amazon) and my Thriving Mindfully Podcast’ Mindful Technology Playlist  as resources for mindful reflection and journaling.

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Now that we are in the midst of COVID-19, what does your digital life look and feel like?

How much time are you and your loved ones spending online?

Do you feel overwhelmed by technology?

How are you taking care of yourself while you are working and communicating online?

Need mindful technology tips and resources including tips on how to create digital a wellness plan, set time boundaries on email and texting, unplug daily or weekly from your digital devices, and/or start a digital detox?

Check out the Thriving Mindfully Digital Wellness resources below.

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My Mindful Technology Journey & Burnout

Learning how to use technology mindfully started when I began my career in digital communications as a knowledge manager for Hamilton Securities Group, Inc. in 1996. My struggles with overdosing on technology increased dramatically when I started using social media, a smartphone, a tablet, and a lap top in my home life, digital communications career in the nonprofit sector, and wellness company. I didn’t have a healthy plan for communicating with family and friends; working with clients; managing my websites and social media; creating and curating blog and video content; hosting and producing podcasts; leading and participating in online communities; listening to music and podcasts; and watching TV shows, movies, and videos.

When I experienced burnout and enlisted the support of my life coach, Yael Flusberg, I started to make changes in the way I use technology. The lessons I learned and the mindful tech self-care practices I discovered laid the foundation for the Thriving Mindfully Podcast’s Mindful Technology playlist below. Check out each episode and see what tips and resources work best for you. Use what you find to create your own digital wellness plan.

Resources for You: Mindful Technology Playlist 

The Mindful Technology playlist includes nine podcast episodes that offer meditations and mindful tips on how to create a digital wellness plan, practice self-care with a digital detox and unplugging, and have a healthy relationship with email, social media, and technology. Click on the links below.

Here’s a bonus gift for you. A video of me sharing the Thriving Mindfully Academy’s recipe of weekly themes to inspire and help you practice mindful self-care Sunday through Saturday.

Upcoming Events

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Get your tickets here.

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Join me for the Wellness Wednesday Meditation class on March 25th from 7-7:15 AM ET (held every Wednesday until April 29th) via Facebook Live: www.facebook.com/anandaleeke64.

Spring Books for You

ALBOOKS-all3bookscollageCheck out my three mindfulness books (available on Amazon): 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.

Coaching Support for You

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

  • Mindfulness 101
  • Mindful Self-Care
  • 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