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

11 Ways to Use Mindfulness for Unplugging & Sleeping Well

 

One of the lessons I learned during National Day of Unplugging last weekend was about sleeping. I discovered a better way to enjoy sleeping by turning my smartphone off and allowing myself to wake up without the alarm on Saturday and Sunday. Read my opinion piece on unplugging that was published in the Afro-American Newspaper to learn more.

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On Sunday evening, I decided to use Sleep Awareness Week (March 11-17) to add several mindful sleep practices to my daily routine. Check out the practices I used below. Since today is the last day of Sleep Awareness Week, consider trying one or more of them.

  1. Place your smartphone and digital devices in your living room, kitchen, or home office. Mute the sound on your phone ringer and notifications. If you can, turn the phone off. Use an alarm clock. Muting the sound on my phone and placing it in my living room really helped.
  2. Give yourself a few hours off from using social media, email or texting in the evenings. Set a curfew. Try 10 p.m. to 7 a.m. I tried a curfew of 11:15 p.m. to 8 a.m. on several days.
  3. Express gratitude for people and experiences. This practice opens my heart.
  4. Say a forgiveness prayer for yourself and others before you go to sleep at night. My forgiveness prayers help me release anger, disappointment, grudges, judgments, thoughts, and stories I have made up about myself and others. They help me clear my mind and cleanse my spirit and heart.
  5. Drink your favorite decaf tea before bed. I love to sprinkle turmeric in hot water or use Trader Joe’s turmeric and ginger tea.
  6. Use your favorite sheets and blankets on your bed. I love my purple sheets and cream blanket.
  7. If you are NOT allergic to scents, smudge yourself and your bedroom or home with a smudge stick to remove any negative energy. I use my smudge stick in the morning and evening.
  8. If you are NOT allergic to scents, burn your favorite incense or candle in your bedroom or home an hour or two before you sleep. You can also use a room freshener with essential oils to spray your bedroom or home. I like to use Mrs. Meyer’s lavender room freshener.
  9. Take an evening shower or bath to relax yourself. Showers are my favorites.
  10. Meditate for a 1, 5, 15, 20 or 30 minutes before going to sleep. Meditation with breathing exercises is a great mindfulness practice that can help you slow down and become aware of your thoughts, emotions, and bodily sensations. It can also help you go within and connect to your higher self. I like to practice a short meditation while laying in child’s pose, one of my favorite yoga poses, before going to sleep. Listen to my #ThrivingMindfully Podcast Series for a guided mindfulness meditation. Here’s a guided compassion meditation to open your heart. Check out my Mindful Living podcast playlist for more resources.
  11. Try gentle yoga. Like I mentioned above, child’s pose helps me relax before sleep. Go to YouTube and try my teacher Faith Hunter’s gentle yoga session. Also, do a search for gentle yoga or restorative yoga for beginners on YouTube. Check out Yoga In Bed: 20 Asanas to Do in Pajamas by Edward Vilga, one of my favorite yoga books. Learn more about my journey as a gentle yoga teacher (includes my yoga, reiki, and meditation services) and my yoga-inspired novel, Love’s Troubadours (available on Amazon). My novel tells the story of Karma Francois, a 30-something yoga teacher who is on a self-discovery journey that allows her to heal, forgive, and reinvent her life with art, meditation, mindfulness, spirituality, therapy, yoga, travel, and the support of family and friends.

If you are unable to try these tips today, I encourage you to use Sleep Awareness Week as inspiration for getting more rest in your life in 2018. Try one or more of the tips and let me know what happens in the comment section.

Happy Unplugging and Sleeping!

Photo Credit: National Sleep Foundation

 

Poetry Month Day #24: “Unplug”

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Happy Day #24 of National Poetry Month!

Today’s poem is entitled “Unplug.”

Unplug

Step back
Take a moment
5 minutes
30 minutes
1 hour
5 hours
A whole day
A weekend
A week
A month or more
To unplug from your digital devices
To unplug from your online life
Rest
Recharge
Do it on a regular basis

Copyright 2015 by Madelyn C. Leeke. All rights reserved.

Happy Internet Geek Tuesday: Celebrating Get Real On the Internet Week

Photo Credit: www.realsimple.com
Photo Credit: http://www.realsimple.com

Happy Internet Geek Tuesday!

This week, I am celebrating “Get Real On the Internet Week” created by Real Simple magazine. I am using this week and several articles from Real Simple‘s January issue to explore how I am going to express my Flowista spirit by incorporating more digital wellness moments into my life this year. The first article I read, “Finding Balance in A Wired World,” asked me if I was addicted to my digital devices.  I was close to saying YES because the month of December was super busy due to Digital Sisterhood Month and then I reminded myself that I did slow down at the end of the month. I used two yoga workshops to slow down and recharge. They helped me settle into reflection mode where I was able to enter a period of stillness that opened the door to some juicy journaling sessions. Looking back, I can honestly say I was close to being addicted to my digital devices. Now that’s not something I want to get close to in 2014.

Would you describe yourself as addicted to your digital devices?

Photo Credit: RealSimple.com
Photo Credit: RealSimple.com

Today, I pulled out a Flowista collage I made while writing my book, Digital Sisterhood: A Memoir of Fierce Living Online. Flowista is a Digital Sisterhood Leadership Archetype I identified and have used to remind myself to unplug from my digital devices and online activities.

Photo Credit: Ananda's Flowista collage
Photo Credit: Ananda’s Flowista collage

The words and phrases on my Flowista collage are powerful reminders of my intention to be real on the Internet with self-care practices and regular unplugging moments.

Photo Credit: RealSimple.com
Photo Credit: RealSimple.com

Are you celebrating “Get Real On the Internet Week”? How?

9781491706398_COVER_FQA.inddTo learn more about Digital Sisterhood, visit Amazon.com. The book is available for Kindle and as a paperback or hardback book.

My Digital Diet for the Week of April 9

Writing a book is a magical and messy process for me. My blog gives me the space to share how the process impacts me. Last week I came to some conclusions about my time online. I realized I need to set deeper digital boundaries.

Photo Credit: Leigh Mosley - http://www.leighmosley.com

Today I came up with a schedule I think I can live with for the next several months. Here’s my digital diet for the week of April 9.

  • Check my smart phone for email, texts, tweets, and Facebook posts in the evening.
  • Leave my smart phone at home during the work week unless I am meeting someone in person and/or travelling.
  • Post one blog per week on WordPress and Tumblr.
  • Use Pinterest two days a week (no more than 1 hour).
  • Tweet on Twitter on Digital Sisterhood Wednesdays (end tweeting by 9:00 pm).
  • Post on Facebook and Google+ two days a week (that includes Digital Sisterhood Wednesdays).
  • Use Flickr, YouTube, and Vimeo when I have photos and videos to upload.

What do you think about my digital diet?

Have you ever unplugged from your tech life, gone on a digital diet, or taken a digital sabbatical?

What did you learn from your experiences?

Any tips?