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.
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It's kinda wild that, in 2025, my byline will have appeared on this platform for (what?!) seven years. And yeah, when I'm not waxing poetic on here about sex, relationships and then...more sex and relationships, I am working as a certified marriage life coach, helping to birth babies (as a doula) or penning for other places (oftentimes under pen names).
As some of you know, something that I've been "threatening" to do for a few years now is write another book. Welp, October 2024 was the month that I "gave birth" to my third one: 'Inside of Me 2.0: My Story. With a 20-Year Lens'. It's fitting considering I hit a milestone during the same year.
Beyond that, Pumas and lip gloss are still my faves along with sweatshirts and tees that have a pro-Black message on them. I've also started really getting into big ass unique handbags and I'm always gonna have a signature scent that ain't nobody's business but my own.
As far as where to find me, I continue to be MIA on the social media front and I honestly don't know if that will ever change. Still, if you need to hit me up about something *that has nothing to do with pitching on the site (I'm gonna start ignoring those emails because...boundaries)*, hit me up at missnosipho@gmail.com. I'll do what I can. ;)
For Us, By Us: How HBCU Alumni Are Building Legacies Through Entrepreneurship
Homecoming season is here, and alumni are returning to the yard to celebrate with their friends and family at the historically Black colleges and universities (HBCUs) that have changed their lives forever.
No matter where their life journeys have taken them, for HBCU students from near and far, returning to where it all started can invoke feelings of nostalgia, appreciation for the past, and inspiration for the future.
The seeds for these entrepreneurs were planted during their time as students at schools like Spelman, North Carolina A&T, and more, which is why xoNecole caught up with Look Good Live Well’s Ariane Turner, HBCU Buzz’s Luke Lawal and Morehouse Senior Director of Marketing and Comms and Press Secretary Jasmine Gurley to highlight the role their HBCU roots play in their work as entrepreneurs, the legacy they aim to leave behind through the work that they do, and more as a part of Hyundai’s Best In Class initiative.
On Honoring HBCU Roots To Create Something That Is For Us, By Us
Ariane Turner
Courtesy
When Ariane Turner launched Look Good, Live Well, she created it with Black and brown people in mind, especially those with sensitive skin more prone to dryness and skin conditions like acne and eczema.
The Florida A&M University graduate launched her business to create something that addressed topical skin care needs and was intentional about its approach without negative terminology.
Turner shared that it is important to steer clear of language often adopted by more prominent brands, such as “banishing breakouts” or “correcting the skin,” because, in reality, Turner says there is nothing wrong with the way that our skin and bodies react to various life changes.
“I think what I have taken with me regarding my HBCU experience and translated to my entrepreneurial experience is the importance of not just networking,” Turner, the founder and CEO of Look Good, Live Well, tellls xoNecole.
“We hear that in business all the time, your network is your net worth, but family, there’s a thing at FAMU that we call FAMU-lee instead of family, and it’s very much a thing. What that taught me is the importance of not just making relationships and not just making that connection, but truly working on deepening them, and so being intentional about connecting with people initially, but staying connected and building and deepening those relationships, and that has served me tremendously in business, whether it’s being able to reach back to other classmates who I went to school with, or just networking in general.”
She adds, “I don’t come from a business background. As soon as I finished school, I continued with my entrepreneurial journey, and so there’s a lot of that traditional business act and the networking, those soft skills that I just don’t have, but I will say that just understanding how to leverage and network community and to build intentional relationships is something that has taken me far and I definitely got those roots while attending FAMU.”
On Solving A Very Specific Need For The Community
Luke Lawal Jr.
Courtesy
When Luke Lawal Jr. launched HBCU Buzz, his main focus was to represent his community, using the platform to lift as they climbed by creating an outlet dedicated to celebrating the achievements and positive news affecting the 107 historically HBCUs nationwide.
By spotlighting the wonderful things that come from the HBCU community and coupling it with what he learned during his time at Bowie State University, Lawal used that knowledge to propel himself as an entrepreneur while also providing his people with accurate representation across the internet.
“The specific problem in 2011 when I started HBCU Buzz was more so around the fact that mainstream media always depict HBCUs as negative,” Lawal says. “You would only see HBCUs in the mainstream media when someone died, or the university president or someone was stepping down. It was always bad news, but they never shed light on all the wonderful things from our community."
So, I started HBCU Buzz to ensure the world saw the good things that come from our space. And they knew that HBCUs grew some of the brightest people in the world, and just trying to figure out ways to make sure our platform was a pedestal for all the students that come through our institutions.”
“The biggest goal is to continue to solve problems, continue to create brands that solve the problems of our communities, and make sure that our products, our brands, our companies, and institutions are of value and they’re helping our community,” he continues. “That they’re solving problems that propel our space forward.”
On How Being An HBCU Alum Impacts The Way One Shows Up In The World
Jasmine Gurley
Courtesy
Jasmine Gurley is a proud North Carolina Agricultural and Technical State University alum. She is even more delighted with her current role, which enables her to give back to current HBCU students as the Senior Director of Brand Marketing and Communications and official press secretary at Morehouse College.
“It was a formative experience where I really was able to come into my own and say yes to all the opportunities that were presented to me, and because of that, it’s been able to open the doors later in life too,” says Gurley of her experience at North Carolina A&T. “One thing I love about many HBCUs is that we are required to learn way more about African American history than you do in your typical K through 12 or even at the higher ed level."
She adds, “It allowed us to have a better understanding of where we came from, and so for me, because I’m a storyteller, I’m a history person, I’m very sensitive to life in general, being able to listen to the stories and the trials that our ancestors overcame, put the battery pack in my back to say, ‘Oh nothing can stop me. Absolutely nothing can stop me. I know where I came from, so I can overcome something and try anything. And I have an obligation to be my ancestors’ wildest dreams. Simultaneously, I also have a responsibility to help others realize that greatness.
Gurley does not take her position at an HBCU, now as a leader, lightly.
“People think I’m joking when I say I’m living the dream, but I really am,” she notes. “So I wake up every day and know that the work that I do matters, no matter how hard it might be, how frustrating it may be, and challenging it. I know the ripple effect of my work, my team, and what this institution does also matter. The trajectory of Black male experiences, community, history, and then just American advancement just in general.”
On the other hand, through her business, Sankofa Public Relations, Gurley is also on a mission to uplift brands in their quest to help their respective communities. Since its inception in 2017, Sankofa PR has been on a mission to “reach back and reclaim local, national, and global communities by helping those actively working to move” various areas of the world, focusing on pushing things forward for the better.
“Through Sankofa, we’ve worked with all different types of organizational brands and individuals in several different industries, but I would think of them as mission-based,” says Gurley.
“So with that, it’s an opportunity to help people who are trying to do good in the world, and they are passionate about what they’re doing. They just need help with marketing issues, storytelling, and branding, and that’s when my expertise can come into play. Help them get to that moment where they can tell their story through me or another platform, and that’s been super fulfilling.”
Join us in celebrating HBCU excellence! Check out our Best In Class hub for inspiring stories, empowering resources, and everything you need to embrace the HBCU experience.
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Flirting With Women 101: A Queer, Bi, & Bi-Curious Guide To Making The First Move
The first time another woman flirted with me, I missed all of the queues. She was batting her eyelashes, complimenting my fragrance, and leaning in close. I thought she just wanted to make sure I heard her over the loud music of the club we were at. Looking back now, with more time and experience, I realize she was full-on flirting with me.
Flirting can be a fun and exciting way to show interest in someone, but when it comes to flirting with other women, many of us find ourselves feeling uncertain. Is it like flirting with men? Yes—and no. While the fundamentals of flirting remain the same, nuances specific to queer relationships often add layers of complexity. If you're a bisexual, bi-curious, or queer woman looking to flirt with other women but feel unsure about where to start, this guide is for you.
Understanding the Flirting Dynamic
First, let’s acknowledge the struggle. For many women, flirting with another woman can feel awkward or even intimidating. There’s often an underlying societal pressure to “prove” one’s queerness, which can manifest as anxiety around making sure you’re coming across as genuinely interested—especially when navigating the tricky territory of interpreting another woman’s signals. Is she queer? Is she even attracted to women? This uncertainty can create an extra layer of tension.
As Irma Garcia, a certified sex educator, explains, “One common challenge queer women face when flirting with other women is that their advances are often mistaken for friendliness. This can create confusion, especially in femme-to-femme dynamics, where traditional markers of flirting overlap with how femmes generally interact—warm, playful, and supportive.” It can be hard to convey flirtation between women, but confidence begins with this mindset shift.
The key to overcoming awkward feelings or misunderstandings is stepping boldly into your identity. Be prepared for some pushback or rejection. But remember, you’re attracted to women, and that attraction is valid.
Flirting 101: Confidence Starts with Eye Contact
So let's talk practical advice, shall we? The most subtle, yet impactful, form of flirting starts with eye contact. When flirting with other women, eye contact is your first tool in breaking the ice. It’s a silent, non-verbal way of showing interest, and it can communicate attraction without saying a word.
“Maintaining eye contact signals engagement,” Irma advises. “But the trick is finding that sweet spot where it’s not too intense. Eye contact combined with a smile invites the other person into your world in a flirty, approachable way.”
Eye contact and a genuine smile act as a non-verbal invitation, showing the other woman that you’re open and interested.
Here’s how to do it: Hold her gaze for a few seconds longer than usual and smile in a way that feels comfortable. Look at her lips, cheeks, and chin, and then back up at her eyes. Remember to listen. (It will show on your face if your mind isn’t on what she is saying.) Stay present and remember not every glance needs to be intense; subtlety can go a long way in creating a flirtatious atmosphere.
Compliments Are Your Best Friend
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Once eye contact has been established, the next step is leveling up the flirtation with a well-placed compliment. Specific, thoughtful compliments can make someone feel seen and appreciated. Instead of going for something generic like “You look nice,” try focusing on a unique aspect of her style or personality. Complimenting her laugh, her fashion sense, or even her energy can show her that you’re paying attention.
“Compliments are beautiful gifts,” says Irma. “Complimenting someone’s personality or the essence of who they are as a person feels more meaningful than surface-level flattery. It’s about being an active listener and making sure your compliments reflect the person’s true self.”
Be sincere. A specific compliment feels personal, and it’s more likely to stand out.
Avoid comments that feel rehearsed or overly familiar, and focus on what genuinely stands out to you about the person. A well-thought-out and genuine compliment will pay off big time!
Building Connection Through Touch
Introducing physical touch into the flirting equation can deepen the connection, but it needs to be done with care and sensitivity. Touch is a powerful tool for creating intimacy, but knowing when and how to incorporate it is key.
“Consent is just as crucial in queer dynamics as in any other,” says Irma. “If you’re ever uncertain, simply ask! Phrases like, ‘Is it okay if I hug you?’ or ‘Can I hold your hand?’ show respect for boundaries without breaking the flirtatious energy.”
Start small. A light touch on the arm during conversation or a gentle brush of hands can signal interest while giving the other person space to reciprocate or pull back. Pay close attention to her body language—if she leans in, she’s likely interested in escalating the interaction. If she pulls away, it’s important to respect that and shift gears.
Putting It All Together
Now that we’ve covered the basic building blocks—eye contact, compliments, and touch—let’s look at how they flow together in real-life scenarios. Picture this: You’re at a house party, sitting close to a woman you find attractive. As she talks, you maintain eye contact and listen intently. She cracks a joke, and you compliment her sense of humor. If she responds positively, you can initiate a light, casual touch on her hand or arm to test the waters.
Maybe she leans closer as you continue chatting. You continue to maintain eye contact and place your hand on her shoulder, leaving it a bit longer. She responds positively, smiling and placing her hand on your knee. You keep following, eye contact, compliment, and light touch. Boom, you’re flirting!
This step-by-step process helps build a natural rhythm in flirting, making it easier to navigate from the first glance to more intimate exchanges.
As Irma points out, “Confidence comes from being present in the moment and enjoying the interaction rather than worrying about the outcome.”
Developing Your Own Flirting Style
Milko/Getty Images
While this guide offers a road map, it’s important to develop your own style of flirting. Authenticity is always the most attractive quality. Experiment with these techniques, but don’t feel confined to them. Maybe your style is more playful, or perhaps you prefer deep, meaningful conversations. Whatever feels most comfortable for you is what’s going to resonate best with others.
Irma emphasizes the importance of being true to yourself: “Trying to adopt a different persona can lead to confusion and misunderstandings. Authenticity is key! Pay attention to your body language, lean in, maintain eye contact, and let the energy flow naturally.”
Overcoming Misconceptions About Same Gender Flirting
Finally, it’s crucial to address the misconceptions and bi-phobia that bisexual, bi-curious, and queer women may encounter while flirting with other women.
As Irma highlights, “There’s sometimes an assumption that bisexual women are ‘just experimenting’ or ‘not serious,’ which can lead to unfair judgments.” The best way to navigate these misconceptions is through open communication. Be clear about your intentions and assert your desires with confidence.
By surrounding yourself with affirming spaces and individuals who validate your queerness, you can minimize the impact of biphobia and focus on connecting with women who appreciate and reciprocate your energy.
Empowering You to Explore Your Bisexuality
Flirting with women doesn’t need to be daunting. With the right mindset, it can be an empowering experience. By starting with small, confident gestures—eye contact, compliments, and gentle touch—you can build meaningful connections with other women while exploring your bisexuality in a fun and fulfilling way. Remember, flirting is supposed to be playful and sexy. So, take the pressure off yourself, be authentic, and enjoy the journey.
As Irma Garcia puts it: “Confidence is a state of mind, baby! You have to flip that internal switch and own the fact that you’re that girl.” So go out there and flirt like you mean it.
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