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X-Day Guide

X- Days are digital detox days where we also unplug from language and talking.  (notes from Ann Curry)

Why:  If feeling anxious, wired, overwhelmed, poor sleep, tired eyes, disconnected, loss of hope, or out of balance in general.

When:  Plan a day in the next week or month where you can put on “X” on your calendar and have some space to be alone.

Where:  At your home, at an airbnb, ...

What:  Unplug cell phone and computer and TV,  set newspapers and magazines aside and plan on spending the day in silence.

How:  Three options for how to schedule your day. The most important thing is to have a schedule.  Have your schedule framework with times written out, then choose from activities below or add your own.  You can mix and match, there are no rules - just an invitation to recharge and allow your parasympathetic nervous system a chance to anchor you.  Allow your schedule to be spacious and stick with it but don't feel stressed out by it.

Possible side effects:  initial crankiness, and lethargy, followed by more openness, better sleep, relaxation, renewal of hope and ease, and general increased well-being the following week.


Option #1:  Active and Creative:
Include more time for activities like drawing, sewing, gardening, letter writing, painting, reading inspirational books, flower arranging, cleaning out your spice rack, baking, exercise, walking.


Option #2:  Restorative
Include more time for naps, bathes, massaging your feet, sky gazing, watching the sunrise &/or sunset, journaling, yoga, tai chi, chi gong.



Option #3:  Meditation Retreat
Include more times for meditation, reflective practices, prayer, making nature mandalas.  Consider not reading anything at all.


Tips:

* Ask friends and family to join you in this wherever they are
* Let friends and family know ahead of time they won’t hear from you for one day
* If you need to have phone on to hear from those who may need you put it on silent w/out vibration, and schedule into your day the times you will check it for any emergent needs.
* If others in your house are not participating consider giving your peeps your schedule and then using kitchen at different times.  Another option is to just do the “detox” from 7-3 or 9-5 and then have conversation at dinner etc.
* Do get some sunlight if possible



Sample Schedules - Make your own!

Active/Creative
7 - 8:15 AM Walk or Yoga or Other Exercise
8:15 AM - 9:15 AM Tea, Journal
9:15 AM - 9:45 AM Sit
10:00 AM Brunch
11:00- 12:30  Nature Mandala
12:30-1:30   Garden
1:30 - 2:30  Lunch or Snack
2:30-3:30 Rest/Nap
3:30 - 4:30 Watercolor
4:30 - 5:30 Cook
6:00- 7:00 Dinner, Clean Up
7:00 -8:00 Read
8:00 - 8:15 Evening prayer or stretch
8:30 Bed



Restorative
7-8 AM Journal and Meditate
8-9 AM Breakfast
9-10 AM Walk or Exercise
10-11 AM Read
11-12 Creative Time
12-1 Lunch
1-3 Nap, Rest
3-4  Bath or Herbal Tea
4-5 Yoga, Stroll, Garden
5-6 Dinner
6-7 Rest or Read
7-8 Bath or sky gazing



Meditation One Day Retreat
7-8 AM Meditate
8-9 AM Tea, Breakfast
9-10 AM Movement - Walk or Yoga
10:30 - 11:30 Meditate
11:30 - 12:30 Rest
12:30 - 1:30 Lunch
1:30-2:30 Rest
2:30 - 3:30 Meditate
3:30 - 4:30 Do chores, go outside
4:30 - 5:00 Meditate
5:00 - 6:00 Dinner and clean up
7:00- 8:00 Meditate/Reflective Practice
Bed or inspirational book reading