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
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