I'm pretty confident that if you ask any divorced person what a top five reason for the end of their marriage was, something that is going to come up is a breakdown in communication. Unfortunately, some people go into a marriage thinking that they are a far more effective communicator than they actually are (being able to speak well when you suck at listening is an example of being a poor communicator).
Others feel like their partner should be some sort of mind reader. Still others aren't the best at exhibiting patience, acceptance and a willingness to allow their partner the space to be different from them (you'd be amazed how many people feel like their job is to turn their spouse into their clone).
For these reasons and more, that's why I'm all about couples taking what I call "seasonal inventory". To set aside some time, each season of the year, to ask some vital questions—just to make sure that they are on the same page and shoot, even in the same book. While I could provide about 25 questions that are beneficial to ask, for the sake of time and space, I've listed seven.
If when spring, summer, fall and winter roll around, you make these inquiries and take them to heart, it can really do wonders when it comes to feeling close, connected and confident in your relationship with your beloved.
1. “What season do you think we’re in?”
Some of the older heads may remember the group Exposé from back in the day. They used to sing a song called, "Seasons Change" and, just like the weather, this applies to relationships too. Shoot, even the Bible tells us that there is a time and season for things (Ecclesiastes 3). The thing about seasons, though, is whether you feel like you're in the summer (typically considered to be the best season) of your life or the winter (oftentimes thought as being the worst), if you're patient enough, the season will shift. This is why it's important to 1) prepare for every season; 2) be intentional about being patient in every season, and 3) to focus on what you can learn from what each season has to offer.
Keeping all of this in mind, there is one more thing that married couples need to consider—they need to ponder if they both are actually in the same season, at the same time. Say that you're looking at your relationship from a financial perspective. If one partner feels like it's "summertime" and they're spending a ton of money while the other feels that a winter trial is coming and money needs to be saved like nobody's business, there is going to be conflict. Make sense?
There are four seasons in a year—spring, summer, fall and winter. Taking some time out, each of those seasons, to ask your partner what "season" your relationship is in, from their perspective (as you share yours, of course), that can help you both to see if you're on the same page when it comes to insight, planning and strategy. It's a hack that can spare a lot of stress and drama if you actually implement it.
2. “In what areas do you feel unfulfilled?”
The goal of happiness is gonna cost a lot of people in the long run. What I mean by that is, there's something that I've said before—if your motivation for everything that you do (or don't do) is if it makes you "happy" or not, you are going to find yourself missing out on a lot of lessons and probably blessings in this life. For one thing, happiness is fleeting and fickle; it comes and it goes. Secondly, sometimes life requires that we do things that absolutely DO NOT make us happy yet do make us better.
Are you always happy when you go to work? Are you always happy in your marriage? Are you always happy when it comes to making the sacrifices you need to make for the sake of your children? Are you always happy when you pay your bills? Are you always happy when you've got an engagement that you've committed to that you know you need to keep? C'mon. We all know that the answer to each and every one of these questions is "no". Yet sometimes things need to be done for the sake of maintaining your character, honoring your obligations and preparing for your future.
That's why, when it comes to this particular question, I'm pretty "meh" when it comes to asking your partner if they are happy or not. It really depends on the day—and sometimes the moment—when you choose to ask them. A question that I do think is pretty important, however, is if they feel unfulfilled in some area of the relationship. A definition of fulfill that I think is really important in the context of this article is "to satisfy (requirements, obligations, etc.)".
When it comes to what you and your partner need in order to feel satisfied (which is about having your desires, expectations and needs met) in your marriage, it's always a good idea to check in on those things. When you feel fulfilled, it can make the not-so-happy moments worth enduring. So yeah, it's definitely an important topic to broach.
3. “Are you good with our sex life?”
Folks who know me know that any time a married person tries to water down the relevance of sex in their relationship, they automatically get a side-eye sent their way. I say it often because it's the truth—if ANYONE should be having a healthy, satisfying and consistent sex life, it should be married folks! And so, if there is a sexless situation going on (within a relationship where both people are physically capable of copulating), that is a red flag. Sex is about pleasure. Sex is about communication. Sex is also about cultivating a form of oneness (even the Bible says that; Genesis 2:24-25 and I Corinthians 6:16-20—Message). And why shouldn't two people who pledged to share their lives, for the rest of their lives, want to partake in an act like this, just as much as they possibly can?
So, when I say that it's important to ask your partner, at least four times a year, if they are "good" with how things are going in the bedroom, it's important to state that I mean more than just one kind of good. Is your partner "good" with how often the two of you are having sex?
Is your partner "good" with the kind of sex you're engaging in (too many or not enough quickies? Is there not enough morning sex? Is sex too routine?). Does your partner feel like you're both still on the same wavelength as far as mentally and emotionally making a connection? Have they "outgrown sex" in some way? Is there something that they wish they received more—or even less—of?
I joke with married couples all of the time that, since marriage requires so much, DAILY, they deserve to have off-the-chain sex, just as much of possible! However, awesome sex typically doesn't just happen; couples have to communicate about this too. When's the last time you and yours did just that?
4. “Do you feel completely supported by me?”
Any single person who desires to be married who's reading this, please do not underestimate how critically essential it is to be with someone who is truly supportive. A supportive individual helps to hold their partner up. A supportive individual can withstand good times and bad. Another definition of support is "to undergo or endure, especially with patience or submission; tolerate". Gee, when you take all of these things into consideration, no wonder the divorce rate is still so much higher than it needs to be. Unfortunately, far too many folks want to be supported without actually being supportive in return.
Listening is a form of support. Being your spouse's friend is a form of support. Letting them know that if no one else in this world has their complete and total back, it's you? That too is a form of support.
And don't get it twisted. I have sat in the presence of many couples where either one or both people have started to build up a wall against the other and it's exactly because they don't feel very supported. That's why they talk to their friends about their marriage more than their spouse. That's why they flirt with their co-workers more than their spouse. That's why they find other ways to feel loved, cheered for and encouraged instead of seeking those things from their spouse.
Two people who support each other on the regular are two people who are able to go the distance, on so many levels. Four times a year (at least), ask your partner if they feel like you really and truly support them. Support is a superpower that goes unnoticed far too often in marital dynamics. Don't you be someone who causes you to become a divorce statistic when taking heed could've ultimately saved your marriage.
5. “What kind of dates do you want to go on?”
It really is kinda crazy, how often we all have heard—and probably said—that the same efforts that you put into getting your partner is the same effort you need to put into keeping them. And yet, so many of us do not take heed to that pearl of wisdom. SMDH. When it comes to married folks, I know this for a fact because I have counseled many who can't remember the last time they had a romantic evening, went on a fabulous date, checked something off of their sex bucket list (if they even have one) or took a sexcation. A lot of them claim that it's because life is so hectic that there's no time for such things. Uh-huh. I'm pretty sure that you were busy when you were dating and engaged too. You made the time because it mattered to you.
And here's the thing. Once you've "got" the person, if you were truly serious about the vows that you took, don't you think that you actually need to put even more effort into spending quality time with them and making sure they feel like they are your top priority than you did when you were dating?
It can be really easy to fall into the slump of crashing on the couch and watching a movie every Friday or Saturday night. Break out of that rut and bring more romance and fun into your relationship by asking your partner what kind of dates they would like to go on. Matter of fact, why not make a dating bucket list that you update 1-2 times a year? It can give the two of you something to look forward to—and that's always a good thing.
6. “Am I speaking your love language fluently?"
Y'all, it's one thing to know what your partner's love language is. It's something very different to speak it in a way where they feel like you know what it is. Case in point. There's a couple I know where the husband's love language is gifts and the wife's is quality time. Every birthday, every anniversary and every Christmas, without fail, they continue to do for the other what they want instead of what their partner requires. Yep, she plans a date where they can be all up under each other when he'd prefer a nice cashmere coat or some gold cufflinks while she would prefer to go on a weekend getaway and instead, he purchases her some thousand-dollar bag that only ends up sitting in the closet. Because of this, they both feel unheard and irritated. And again, it's because they think it's more important to give what they want instead of doing what their partner needs.
There are two main reasons why it's a good idea to ask your partner, four times a year, if they think you're tapping into their top two love languages. One, if you are, there is a good chance that you're not doing it as well as you think. Two, believe it or not, sometimes people's love languages shift because they do. So, to always be doing an act of service when they're more into words of affirmation is kinda futile. Checking in prevents this from being the case.
7. “What can I do to make you feel more secure in the relationship?”
This one? It's crucial. It also needs a bit of clarifying. One of the many reasons why people should consider going to therapy, on their own, before getting married is so they can make sure that they are as healed and whole as possible prior to jumping the broom. Otherwise, they could find themselves expecting their partner to fill voids that aren't their fault or problem. And so, when I speak of security in a marital dynamic, I am not saying that it's your spouse's job to make you feel good about yourself (when you don't even know how to do it) or to compensate for areas where you were lacking before they ever came along. Spouses are human and no one should be your savior but the Lord.
That said, where I am coming from is it's vital that your spouse makes you feel like they respect your union, that they are trustworthy and that, if anyone has your best interest at heart, it should be them. Taking it a step further, security in a relationship should also make you feel free to be your complete and total self—that you can tell your partner any and everything and you will still be loved and accepted.
Why does the question of security need to be asked more than just a couple of times a year? Because life tends to bring about things that can potentially shift one's level of personal security. Job loss. More kids. Weight gain or loss. Family or friend-related drama. Illness. Aging. Financial strain. Mistakes made. Dreams deferred. Death. The list goes on and on. And when these kinds of things happen, it can tempt someone to feel insecure and draw into themselves rather than reach out to the one who should be the most reliable in their life.
This is why it's so important that you ask your partner what you can do to make them feel more secure in their relationship with you as they do the same to you. Because the more that the two of you are able to feel confident that your partner can be depended on and that the relationship is not "liable to fail", even the really trying times, the better you both will be at leaning on each other and getting stronger as a unit. No matter what season you and/or your marriage is in.
Join our xoTribe, an exclusive community dedicated to YOU and your stories and all things xoNecole. Be a part of a growing community of women from all over the world who come together to uplift, inspire, and inform each other on all things related to the glow up.
Featured image by Shutterstock
Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next October (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
Exclusive: Dreka Gates Talks Farm Life, Self-Mastery, And Her Wellness Brand
Dreka Gates is making a name in wellness through authenticity and innovativeness. Although we were introduced to her as a music manager for her husband, Kevin Gates, she has now carved out her own lane outside of music as a wellness entrepreneur. But according to Dreka, this is nothing new.
In an xoNecole exclusive, the mom of two opened up about many things, including starting her wellness journey at 13 years old. However, a near-death experience during a procedure at 20 made her start taking her health more seriously.
“There's so many different levels, and now, I'm in a space of just integrating all of this good stuff that I've learned just about just being human, you know?” Dreka tells us. “So it's also fun because it's like a journey of self-discovery and self-mastery. That's what I call it. So it's never-ending.”
Courtesy
If you follow Dreka, then you’re familiar with her holistic lifestyle, as she’s no stranger to promoting wellness, self-care, and holistic living. She even lives part-time on a Mississippi farm, not far from her grandmother and great-grandmother’s farm, where she spent some summers as a child.
While her grandmother and great-grandmother have passed on, Dreka reflects on that time in her life and how having a farm as an adult is her getting back to her roots. “So the farm was purchased back in 2017, and it was like, ah, that'll just be a place where we go when we're not touring or whatever,” she said.
“But COVID hit, and I was there, and I was on the land, and I just started remembering back to going to my grandmother's during the summertime and freaking picking peas and going and eating mulberries off the freaking tree in the bushes.
“And she literally had cotton plants. I know some people feel weird about picking cotton and stuff. She had cotton plants and I would go and pick cotton out of her garden. And she had chickens, and I literally just broke down in tears one day when I was on the farm just doing all the things, and I'm like, ‘Oh my gosh. I'm literally getting back to my roots.”
"I literally just broke down in tears one day when I was on the farm just doing all the things, and I'm like, ‘Oh my gosh. I'm literally getting back to my roots."
You can catch glimpses of Dreka’s farm life on Instagram, which shows her picking fruit and vegetables and loving on her animals like her camel Eessa. Her passion for growing and cultivating led her to try and grow all of her ingredients for her wellness brand, Dreka Wellness. However, she quickly realized that she might be biting off more than she could chew. But that didn’t stop her from fulfilling her vision.
Watch below as Dreka talks more about her business, her wellness tips, breaking toxic cycles, becoming a doula, and more.
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Feature image courtesy
A poet by the name of Ivan Nuru once said, “If it’s out of your hands, it deserves freedom from your mind too.” Because some of my clients struggle with getting a good night’s rest due to incessant overthinking, I have found myself sharing that quote with them from to time — because the reality is, if you’ve done your best (and you’re being honest about whether that is indeed the truth or not), what else can you do? It, whatever “it” may be, needs to be released, so that you can stop stressing yourself out, especially when it comes to rejuvenating your mind, body, and spirit via some much-needed rest — and sleep.
One thing that can help you out in this department is the art of thought blocking (you can read a bit more about that here). Something else that you can do is decide to become what is known as a mindful sleeper. If you’re curious about what that is and what it entails, below, I will strive to explain it in a way that will make it easy for you to implement mindfulness into your sleep routine as soon as…tonight.
What Are the Nine Principles of Mindfulness?
You’ve probably already heard somewhere that mindfulness is all about being in the moment; however, since it’s such a buzzword these days, I thought that it would be a good idea to share what the nine principles of overall mindfulness are, as it specifically relates to sleep, just so that you can grasp a greater insight into how it can help you to rest better.
Mindfulness is about having:
1. A beginner’s mind, which is all about not focusing on any other night but tonight.
2. Non-striving, which is all about not trying to force yourself to fall asleep.
3. Letting go, which is all about releasing labels that make you feel like a failure when it comes to finding sleep as a challenge for you; it’s also about releasing unrealistic expectations as you try to figure out what sleep practices are truly best for you.
4. Non-judgment, which is all about not trying to “grade” your sleep performance.
5. Acknowledging and accepting, whichare all about acknowledging the fact that some nights are easier than others as far as sleep is concerned while accepting that there aren’t always immediate hacks that will work — and that is okay.
6. Trust, which is all about believing that, one way or another, your body will eventually self-regulate.
7. Patience, which is all about knowing that developing an effective sleep routine takes time.
8. Gratitude, which is all about choosing to focus on the good in your life when you can’t sleep instead of the bad (including not being able to sleep).
9. Generosity is all about thinking about the parts of your life that you share with others while also being intentional about sharing what is positive in your world as you allow those around you to do the same (during your waking hours).
If you read these and sense a pattern, I would agree. At the end of the day (pun intended), sleep mindfulness is about letting yourself off of the hook as far as rest and relaxation are concerned. The method to the madness in doing that isstress plays a huge role in sleeplessness.
And so, the more you remain in the moment and also the more that you let go of any tension you may be feeling by implementing these nine principles, the easier it will be to find the quality of sleep that you desire.
Why You Should Practice Sleep Meditation?
GiphyYou know, a wise person once said that you shouldn’t remove one thing without replacing it with something else — not if you don’t want to return to the former thing, anyway. So, as you’re in the process of applying those mindful principles to your sleep routine, something that you may want to add is sleep meditation. Since one of the main points of meditation, overall, is getting you to focus on being in the moment, it would make sense that it would be a part of becoming a mindful sleeper, right?
Although there are different types of meditation that you can do that may help you to rest easier and better (you can read about some of them here), mindful meditation is relatively simple. It’s all about deep breathing and muscle relaxation.
Pretty much all that you need to do is make sure that your room is as dark as possible (minus maybe a scented candle to soothe your senses), get into a comfortable position, think of a place that makes you feel tranquility and harmony, and then take slow and deeper breaths from your nose as you exhale through your mouth — all while focusing on nothing but the present moment. That’s it? Pretty much.
If you’re new to sleep meditation, it’ll be counterproductive to stress yourself out about doing it perfectly, so start off with meditating for five minutes or so.As you become more comfortable, try and get to the point where you’re able to do it for about 15-20 minutes a night. That’s a good window to calm your mind, body, and spirit all the way down before getting into bed. Then, once you are all cozy and comfortable, consider applying the following sleep hacks, so that you can stay asleep once you actually fall asleep.
6 Ways to Be a (More) Mindful Sleeper
GiphyIt can’t be said enough that mindfulness is about staying in the moment. That said, here are six (other) things that can help you to become a more mindful sleeper (which, honestly, is something that we all should strive for).
1. Get off of your devices.
I’ve got a girlfriend who is pretty much a phone addict. Know what else she is? An insomniac. The fact that she refuses to put those two things together never ceases to amaze me because there is plenty of data to support that the light from your phone’s screen can do a real number on the melatonin levels that your body needs in order to rest.
Not only that, but how can you focus on yourself and being still in the moment if you’re reading all of the celeb gossip on various apps? Sis, if you’re really serious about sleep, the devices need to go off (including if you get up to go to the bathroom in the middle of the night). The nonsense will be there when you wake up. Trust me.
2. Participate in body scan meditation.
Another type of meditation that is gaining more traction is something known as body scan meditation. Basically, it’s all about getting calm, still, and quiet enough to see if you feel any specific sensations throughout your body. If you do happen to notice some tension, tightness, or uncomfortableness somewhere, validate that by pondering what could be the cause. It’s a way to help you feel more connected to your body, which actually can help you to relax more. You can read about how to do a body scan meditation properly here.
3. Name five good things about your day. Then give thanks.
Stress and worry are not your friends, especially when it comes to sleep. One way to do them less is to bring gratitude into your sleep space; one way to do that is to verbalize five good things that happened during your day (no matter how big or small) and then express gratitude for them. It’s another way to reduce stress levels in your system. Science backs it.
4. “Bore yourself.”
I have a friend who once said to me that only sociopaths watch movies on their phones. Yeah, whatever, dude. LOL. Although I don’t have a television in my bedroom (by design), sometimes I’m like, “Hell, I might as well” to that, and I will watch a movie on my phone and think absolutely nothing of it. When it comes to being a mindful sleeper, it’s definitely a counterproductive act because you don’t need to do things that will stimulate you; actually, it’s best to do things that will bore you to tears — which is actually where acts like counting sheep can come in handy.
Even if it’s something like lying on your back and listening to a guided meditation YouTube video, be intentional about being bored. In a way, it’s its own form of melatonin, whether you realize it or not.
5. If you happen to wake up, go to another room (for a moment).
I once read an article that said that if you’re unable to sleep after 20 minutes of being in bed, you should go to another room to meditate, sip on some tea, or read a book chapter. The method behind the madness is if you toss and turn in your bed for long periods of time, it can “program” your mind to associate your bedroom with sleeplessness, which could ultimately end up doing more harm than good. Actually, when you stop to think about it, that makes a lot of sense.
6. If you share a bed — cuddle.
It was about this time last year that I wrote an article for the platform entitled, “6 Fascinating Ways Sex And Sleep Definitely Go Hand In Hand.” Simply put, if you want to fall asleep, have an orgasm. I’m. Not. Playing. Or shoot, at least do some cuddling with your partner. Between the bonding and feelings of safety that being close to someone else provides due to the oxytocin that is present and how much cuddling can actually relax your senses while creating feelings of positivity, it’s one of the most comfortable — and proven — ways to lull you to sleep.
____
A psychologist by the name of Susan Albers once said, “Training your mind to be in the present moment is the number one key to making healthier choices.” As you can see, this doesn’t just apply to when you’re awake — training your mind to be mindful can benefit you, greatly, while you’re asleep too.
Sweet dreams, sis.
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by insta_photos/Getty Images