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.

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.

Are You Really Ready for 2021?

Are you really ready for 2021?

Have you set an intention, identified your personal and professional goals, mapped out action steps to achieve your goals, chosen accountability partners to help you stay on track or created a self-celebration plan to honor your small. medium, and big wins?

If you answered NO or MAYBE to one or more of these questions, you deserve self-care coach Ananda Leeke’s support.

Start 2021 right where you are with Ananda’s help during the Thriving Mindfully Academy’s Come Home to Yourself Retreat on Sunday, January 10th from 2-4:30 p.m. ET.

Go here to sign up today!

Invite your family members, friends or colleagues to join you. Go one step further and buy one of them a ticket to attend.

Let’s SOAR Together in 2021!

Welcome to 2021 Groovy People! 

Are you ready for a new year? Have you set an intention?

Before I begin each new year, I take time to come home to myself with a personal retreat. During the retreat, I open myself up with mindful self-care practices including meditation, prayer, chanting, gentle yoga, reiki, and tapping. These practices ground me and prepare me for deep reflection. I use mindful journaling to review and reflect on the person I became, how I showed up in my life and career, the lessons I learned, the blessings I received, and the actions I took and people that need releasing and forgiving. Once I am able to pour my emotions and thoughts on paper, I am able to take in the growth and barriers that got in the way. From this place, I am able to set an intention, map out goals, identify accountability partners who will support my goals, and create a self-celebration plan that will help me honor my small, medium, and big wins.

For the past three weeks, I have led several Come Home to Yourself Retreats. During each retreat, I have supported a phenomenal group of people as they reflected on their 2020 lessons and blessings, released and forgiven themselves and others, set intentions, mapped out goals and action steps, identified accountability partners, and developed a self-celebration plan they can use to honor their small, medium, and big wins. 

During one of the retreats, I chose the word SOAR as my 2021intention. SOAR is an acronym that outlines my intention to:

S: SHOW up and show out fully as the REAL ME in 2021

O: OWN all of ME in 2021 – the good, in-between, and not so good

A: I am ABUNDANT!

R: I REST daily!

Do you want to SOAR with me in 2021?

Take one step towards soaring with my Come Home to Yourself Retreat on January 10th at 2-4:30 PM ET. The virtual retreat will help you wrap up 2020 and start 2021 with more intention, ease, and gratitude. REGISTER HERE.

Need more help navigating 2021? Looking for one-on-one coaching support, a virtual trainer for your organization or a speaker for next virtual event?

Check out the services I offer through Ananda Leeke Consulting and the Thriving Mindfully Academy.

Contact me to set up a complimentary 20-minute consultation call via Google Meet, Zoom or the phone: ananda@anandaleeke.com.

Looking for easy ways to practice mindful self-care in 2021?

Check out the resources below.

  1. Slow down and listen to the new Thriving Mindfully playlist on YouTube. Allow the music to inspire and energize you. Open your heart and get ready to move your body with the special music here.

2. Take the Thriving Mindfully Academy’s self-hug challenge. Go here to learn the benefits of a self-hug and how you can get started with the self-hug challenge.

3. Check out over 100 episodes of the Thriving Mindfully Podcast here.

4. Visit the Thriving Mindfully Academy for mindfulness, self-care, and wellness resources here.

5. Connect with like-minded folks who enjoy sharing information about mindfulness, self-care, and wellness in the A Mindful Cup of Tea Facebook page here.

6. Join me for the weekly Mindful Monday Meditation virtual class at 7-7:30 PM ET via Zoom. Register here.

7. Go here to learn about and purchase my three mindfulness books: Love’s Troubadours, a yoga-inspired novel; That Which Awakens Me, a mindful creativity memoir; and Digital Sisterhood, a mindful technology memoir.

Wellness Wednesday Treat: Opt Into Self-Care with Me on Black Doctor’s Facebook Live Tonight at 6 PM ET

Happy Wellness Wednesday!

Tonight, head over to Black Doctor’s Facebook Live at 6 p.m. ET for The Doctor Is In conversation on opting into self-care for 2021. I am talking with Dr. Monique Gary and Ricki Fairley of TOUCH The Black Breast Cancer Alliance. Go here to watch tonight’s Black Doctor’s Facebook Live.

Need more help opting into self-care? Sign up for the Thriving Mindfully Academy’s Come Home to Yourself Retreat on December 20th (option #1) or December 27th (option #2).

REGISTRATION LINKS:

December 20th, 2-4:30 PM ET

December 27th, 2-4:30 PM ET


During the Come Home to Yourself Retreat, you will:

-Practice mindful self-care with deep breathing, meditation, affirmations, and gentle chair yoga

-Reflect on and journal about who you have been and the lessons you learned in 2020

-Identify who or what’s been getting in your way in 2020Release and practice forgiveness

-Explore who you want to be and how you want to show up in 2021

-Set intentions and identify the resources, action steps, and accountability support you need to manifest the person you want to be in 2021

-Create a self-celebration plan to appreciate your small, medium, and big wins in 2021


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

Thriving Mindfully on the Way to Fantabulous 56 and 2021

Birthdays are some of my favorite celebrations. I love mine so much that I celebrate it monthly. I use my monthly birthday to slow down, reflect on, and celebrate my small. medium, and big wins. This year, I used many of my monthly birthdays as a personal retreat due to my emotional struggles with the impact of the COVID-19 pandemic on my life, career, and business.

During my personal retreats, I looked at my full self in a mirror and came face-to-face with my vulnerabilities, challenges, wins, and losses. As a result, I gained new insights, brainstormed innovative solutions, participated in women’s healing circles, read inspirational books and magazines, and spent more time walking in nature. I also decided to change my pescatarian diet to a vegan diet, get more sleep, seek support from a therapist, join a virtual meditation community, deepen my study and practice of digital wellness, and move my body with more dance, Barre 3, yoga, walking, and bike riding. All of these efforts helped me set intentions and create shifts in how I choose to show up in my life, relationships, and career. They prepared me to walk into my fantabulous 56th year later this month and 2021 with a new mantra and intention: SOAR.

The best thing about a personal retreat is you get to choose how long it will last and what you will focus on. Over the past several years, I have used several formats for my personal retreats. Here are several examples.

  • A week: one to three hours per day starting on a Sunday and ending on a Saturday)
  • A three-day weekend: several hours per day beginning on Friday evening, Saturday, and Sunday
  • A full-day: two hours in the morning, two hours in the afternoon, and one hour in the evening
  • A half-day: two or three hours

What changes occurred in your life and career this year?

Have you embraced or resisted the changes?

Do you need a personal retreat before 2020 ends?

Do you need help getting started on your personal retreat?

Join me for the Thriving Mindfully Academy’s Come Home to Yourself Retreat on December 20th or December 27th from 2-4:30 p.m. ET via Zoom.

The Come Home to Yourself Retreat will be offered twice. You can choose to attend the virtual retreat on December 20th or December 27th. Consider giving the Come Home to Yourself Retreat as a holiday gift to your loved ones, friends, and colleagues. Register here for the December 20th retreat. Go here for the December 27th retreat.

During the virtual retreat, you will:

  • Practice mindful self-care with deep breathing, meditation, affirmations, and gentle chair yoga
  • Reflect on and journal about who you have been and the lessons you learned in 2020
  • Identify who or what’s been getting in your way in 2020
  • Release and practice forgiveness
  • Explore who you want to be and how you want to show up in 2021
  • Set intentions and identify the resources, action steps, and accountability support you need to manifest the person you want to be in 2021
  • Create a self-celebration plan to appreciate your small, medium, and big wins in 2021

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

Register for the December 20th retreat here.

Register for the December 27th retreat here.

3 Holiday Gifts for You & Your Family, Friends, Colleagues & Clients

How are you and your family, friends, colleagues, and clients taking care of yourselves this holiday season?

If you need support, I’ve got three special holiday gifts that will help you and your colleagues stay grounded and calm this holiday season.

If you need more support with a personal retreat, join me for the Come Home to Yourself Retreat on December 20th or December 27th at 2-4:30 p.m. via Zoom. Use the links below to purchase tickets. Feel free to get holiday gift tickets for colleagues, family, and friends.

Enjoy your holiday season!

Come Home to Yourself with a Personal Retreat Before 2020 Ends

In times of great change, I have often engaged in an internal boxing match where I resist and struggle with accepting my normal life has been altered. That struggle is a boxing match I always lose. Why? Because change is inevitable. It’s always going to happen. In 2016, I gave a talk on how I used mindfulness to embrace change in the midst of career reinvention at the Nonprofit Technology Network’s annual conference in San Jose, California.

During my talk, I shared the four lessons I learned:

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

This year, I almost forgot these lessons as I struggled to deal with changes resulting from the COVID-19 pandemic, social justice movements, economic instability, fake news, politics, and the national and local elections. I tried to ignore the changes by filling my time with serving others through the Thriving Mindfully Academy. That strategy lasted for about three months until I realized I was burning out in May. So I stepped back from many of my obligations, took a social media summer vacation, and changed the way I practiced self-care. I began giving myself more time and space for do-it yourself (DIY) personal retreats. My DIY personal retreats helped me recharge, reflect, and reconnect with my authentic self.

During my personal retreats, I looked at my full self in a mirror and came face-to-face with my vulnerabilities, challenges, wins, and losses. As a result, I gained new insights, brainstormed innovative solutions, participated in women’s healing circles, read inspirational books and magazines, and spent more time walking in nature. I also decided to change my pescatarian diet to a vegan diet, get more sleep, seek support from a therapist, join a virtual meditation community, deepen my study and practice of digital wellness, and move my body with more dance, Barre 3, yoga, walking, and bike riding. All of these efforts helped me set intentions and create shifts in how I choose to show up in my life, relationships, and career.

More on personal retreats …

The best thing about a personal retreat is you get to choose how long it will last and what you will focus on. Over the past several years, I have used several formats for my personal retreats. Here are several examples.

  • A week: one to three hours per day starting on a Sunday and ending on a Saturday)
  • A three-day weekend: several hours per day beginning on Friday evening, Saturday, and Sunday
  • A full-day: two hours in the morning, two hours in the afternoon, and one hour in the evening
  • A half-day: two or three hours

What changes occurred in your life and career this year?

Have you embraced or resisted the changes?

Do you need a personal retreat before 2020 ends?

Do you need help getting started on your personal retreat?

Join me for the Thriving Mindfully Academy’s Come Home to Yourself Retreat on December 20th or December 27th from 2-4:30 p.m. ET via Zoom.

The Come Home to Yourself Retreat will be offered twice. You can choose to attend the virtual retreat on December 20th or December 27th. Consider giving the Come Home to Yourself Retreat as a holiday gift to your loved ones, friends, and colleagues. Register here for the December 20th retreat. Go here for the December 27th retreat.

During the virtual retreat, you will:

  • Practice mindful self-care with deep breathing, meditation, affirmations, and gentle chair yoga
  • Reflect on and journal about who you have been and the lessons you learned in 2020
  • Identify who or what’s been getting in your way in 2020
  • Release and practice forgiveness
  • Explore who you want to be and how you want to show up in 2021
  • Set intentions and identify the resources, action steps, and accountability support you need to manifest the person you want to be in 2021
  • Create a self-celebration plan to appreciate your small, medium, and big wins in 2021

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

Register for the December 20th retreat here.

Register for the December 27th retreat here.

December 8: An Urban Retreat Day at Smith Farm Center for Healing and the Arts

Greetings All,

What a beautiful day it has been!  I spent it at an urban retreat held at one of my favorite U Street sanctuaries, Smith Farm Center for Healing and the Arts (www.smithfarm.com). 

The retreat was organized for Smith Farm artists-in-residence who work at local hospitals.  I joined Smith Farm in 2001.  I started working in the hospital setting in January 2003.   Howard University Hospital was the first place I worked.  I have also conducted workshops at Washington Hospital Center’s Cancer Conferences, Holy Cross Hospital’s Breast Cancer Support Groups, and the annual conferences held by the Society for the Arts in Healthcare (www.thesah.org). 

Smith Farm is an amazing place to work.  The organization always takes care of its artists with retreats and professional development workshops.  We are always learning and growing.  That’s why I love my Smith Farm family!

The urban retreat began with an amazing writing workshop.  Eight of us had a great time writing poetry and journaling exercises.  We also shared our thoughts.  Right before we lunch we experienced a wonderful gentle yoga session.  My favorite part was the yoga nidra.  That was the piece de resistance for me.  I felt like I was melting away! Yoga yummy! We had a yummy healthy lunch while we held our December meeting and shared our latest news.  I left feeling more relaxed and open to the holiday season and 2010!

What are you doing to relax and prepare for 2010?

Peace, Creativity, Compassion, and Gratitude OMs,

Ananda