Start with Yourself

If you want to save the world, you've got to start with yourself.

I've spent a good portion of my life trying my darndest to help: people, animals, causes, even creepy bugs; whatever it was that needed help, I couldn't live with myself knowing that I could have made an impact.

I became a yoga teacher for that very reason -- to share a practice that helped me with others, to guide them through the process and be there when they needed me. Even though the desire to help everyone and everything has always been natural to me, I'd often forget one pretty big piece of the puzzle -- MYSELF.

Sure, I could lead a class about patience and strength but behind the scenes, I was quite possibly the worst example of both. I would submit to the requests of adding more classes to my schedule, even though I was already overwhelmed. I had to help, and I couldn't find it in me to say no.

No matter how much time and effort I put into my classes, no matter how far I traveled, how much time I spent away from my family, I could only reach so many people -- and it never felt like enough.

I had a wake up call when a freak accident in the kitchen left me unable to use my hand for a few months, forcing me to slow down. Instead of welcoming the break, my inability to live up to my own expectations had driven me into a dark place.

It took me far too long in life to realize that I NEEDED TO HELP MYSELF FIRST.

With the goal of a strong, healthy body and strong, healthy mind; I set aside 30 minutes each day for working out, stretching and mediating. It didn't take long to notice a change. I was finally able to live my truth and lead by example.

I am so grateful that my BeachBody support group found me when it did, because I don't know where I'd be right now without them.

Now that I'm able to care for myself, I have found that I can expand my reach to help more people by coaching and running online support groups. If you struggle to find the time or motivation to care for a healthy body and mind, message me and we can get there together.

You can't save everybody, but you've got to save yourself.
#TransformationTuesday

This Little Shake of Mine

This little shake right here... ❤😍❤

I often hear that the superfoods shakes I drink are too expensive. But here is how I pay for them at a little over $4 per day...

✅ It feeds me for one meal each day, replacing my groceries or takeout for that meal

✅ I no longer feel the need to drink $4-5 lattes several times per week because my energy levels are up

✅ All the supplements I was taking are ingredients in my shakes so I don't have to buy 5 separate supplements every month, including a multivitamin

✅ I'm not buying bags of chocolate with the intention to have one per day and next thing you know the bag is empty 2 days later because I don't crave the sweets and junk food anymore

✅ Drinking it while running errands prevents me from spending $6-10 on fast food

✅ It keeps me from buying the entire grocery store because I am not running in there hangry

The first month was an investment, but it came with a 30 day money back guarantee if it didn't work for me. Now it just becomes part of my monthly grocery budget.

Isn't your health worth that initial investment?


Ready to get started with Shakeology? Visit My Coach Page to get started now!

21 Day Fix: Before & After

These pictures are taken 3 weeks apart. Only a 4 lb difference in between the two. But it's not about what was lost that's important, it's about what I've gained.

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The girl on the left was mentally and physically exhausted. She was struggling with bouts of post partum depression, trying her best to hide from the world. She could barely find the energy to get up out of bed in the morning, especially after nursing a 6-week old baby all night. She was running on 6+ cups of coffee most days, then countering with multiple glasses of wine in evening. She was short-tempered with her kids once the caffeine wore out and just plain angry. Angry that she couldn't unroll her yoga mat because she couldn't focus. Angry that she had no time for herself.
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Three pregnancies had worn hard on my body. Strangers would often stop and ask if I was feeling ok because of the way I carried myself. "Are you limping? Are you hurt?" Not consciously, no... But I WAS in fact hurting.
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When I began this journey, I didn't care about the number on the scale or even the state of my body. It wasn't about that. I just didn't feel good, and I knew I needed help. Everyone deserves to feel good, right? But I knew I couldn't do it alone.

With the help and support of my sister, she coached me through the 21-day fix and incorporated Shakeology into my diet. Even though I was skeptical, it was all 100% guaranteed, so what did I have to lose? She was with me, motivating me and supporting me every step of the way. She was helping hold me accountable to finishing what I started.

And here I am 3 weeks later.
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The girl on the right MAKES time for herself every day. She feels GOOD in the morning and doesn't rely on caffeine or alcohol to get through the day. She doesn't feel sore, doesn't make excuses, and she walks with more confidence. She has more patience with her family. She is stronger, physically and mentally. She sets goals every day and she crushes them. She has only begun her journey, and she may have a long way to go; but she's finally headed in the right direction.
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If any of this resonates with you, shoot me a message or comment below and I'll get in touch with youl!!
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Your health is your greatest wealth. The first steps are the hardest. Know that you DON'T have to do it alone, and please know that I'm here with you every step of the way.


Are you ready to get started? Pick your Challenge Pack and let's so this TOGETHER!

7 Simple Steps to Self Care this Season

Though January can feel gloomy and dark, now is the time to create happy habits and focus on building a better life -- one day at a time. Even when the sun shine isn't with us, try to find ways to nurture your inner light.

You are not given a healthy life, you create it one day at a time. A simple place to start is to take a look at your daily habits and see where you can find any room for improvement.

 

1. Eat fresh, whole food as often as much as possible. My favorite healthy addition to my diet is Shakeology--full of vitamins, antioxidants, probiotics, healthy proteins, and SO MUCH MORE! If you're into supplements, I personally recommend Lifelong Vitality as a well-rounded addition to a healthy diet. 
2. Move your body, shake out the stiffness and get your heart pumping. Join me for a workout with BeachBody On Demand! Try this energizing and simple Breath of Joy practice to feel more energized and joyful. 
3. REST. When in doubt, nap. If your body is craving sleep, don't deny it. Seriously, rest. 
4. Deal with your stress in healthy ways, like meditation, yoga, an essential oil, or taking a bath.
5. Look closely at the products you come into contact with on a daily basis. Your skin is the largest organ in your body. What's in your soap? Shampoo? Whatever comes into contact with it, can easily enter your bloodstream. Make sure you feel good about that. Same with your sense of smell and taste. 
6. Listen to your body and give it what it needs. When you feel fatigued and achy, take that extra step to care for yourself by using an immune booster like OnGuard+ softgels or Frankincense essential oil. Treat it before it turns into something. 
7. Know when it's time for extra help. When in doubt, call your health care provider and talk through any issues that you are experiencing. 

Remember, your body is a powerful tool designed to heal itself. Support it with what it needs -- take care of it and it will take care of you!

Sweet but Deadly: The Danger of Artificial Fragrance

A rose by any other name would smell as sweet... I'm not sure if Shakespeare would agree once he saw the list of side effects of 'fragrance.'

The Environmental Working Group (EWG) reports that, while many popular perfumes, colognes and body sprays contain trace amounts of natural essences, they also typically contain a dozen or more potentially hazardous synthetic chemicals, some of which are derived from petroleum.

“The average fragrance product tested contained 14 secret chemicals not listed on the label,” reports EWG, which analyzed the Campaign’s data. “Among them are chemicals associated with hormone disruption and allergic reactions, and many substances that have not been assessed for safety in personal care products.”

Read more about the Scent of Danger at Scientific American.

How does this happen? In the U.S., manufacturers can legally hide hundreds of synthetic chemicals in the one word--"fragrance"--without revealing what those ingredients are. It's referred to as a "trade secret" in the industry. If "trade secret" protects the company, who is protecting you? And more importantly, why does it matter?

You know that co-workers perfume that gives you a headache? Or the lemon-scented cleaner that leaves you feeling a little light-headed? There's a lot more going on than just sensitivity.

Environmental Working Group (EWG) researchers found more than 75 percent of products listing the ingredient "fragrance" contained phthalates (THAL-ates) which have been shown to disrupt hormone activity, reduce sperm counts, and cause reproductive malformation, and have been linked to liver and breast cancer, diabetes, and obesity. Additionally, studies by Dr. Philip J. Landrigan of the Mount Sinai Children's Environmental Health Center, link fetal exposure with autism, ADHD, and neurological disorders.

Read the 5 Must-Knows about Artificial Fragrance.

How can you avoid it? Because of "trade secret," you may never know what your 'fragrance' includes, so the only way to avoid it is to make safer choices and use all-natural fragrances like essential oils.

I use doTERRA essential oils for EVERYTHING from perfume, to home fragrance, to cleaning, because they are guaranteed to be 100% pure therapeutic grade quality. With essential oils, not only are you avoiding the dangers of artificial fragrance; you are also purifying the air, affecting your mood, supporting a healthy respiratory system, and promoting your overall sense of wellbeing. 

Read more about doTERRA here and how it can benefit you.

How to Use Essential Oils Topically

Learning how to use essential oils topically is not as complex as it may seem. Although most essential oils can be used topically, HOW they are used will vary with different oils and skin types.

Topical application of oils allows them to quickly enter the bloodstream and circulate throughout the body. As the oils are applied and absorbed into the skin, the scent is inhaled giving off even more benefits (read: Aromatic Usage of Essential Oils).

Where Can Oils Be Use Topically?

Logic often dictates where to apply an essential oil. Most often, applying directly to the affected area is most effective. For instance, to relieve a headache, you would apply oil to the point of pressure. For skin rashes, apply to the effected area. Stomach pains or indigestion would call for direct application on the abdomen. Additionally, the soles of the feet and reflex points are great points of application.

Common Topical Application Methods

• Massage: Massage is an enjoyable way to use essential oils topically. Massaging the oils into joints, muscles, and tissues is relaxing and beneficial. Always move toward the heart when working on the arms and legs and avoid a heavy hand, or moving over the spine or other sensitive areas, with too much pressure.
• Energy Center Application: The chakras or energy centers of the body are simply fields of energy that are associated with balancing emotions, physical conditions, and our internal makeup. When the chakras are balanced, life is balanced. Read more about chakras and essential oils here.
• Reflex Points: Did you know that the largest pores in your body are on the soles of your feet? Apply oils to your feet allows quick and efficient absorbtion. This is also the gentlest option for using essential oils, especially for sensitive skin, children, or elderly. The feet especially are beneficial because of the large pores that will allow the oil to absorb quickly into the blood stream, but are tough enough to make the likelihood of irritation much less if your skin is prone to reactions. The reflex points of the hands and ears are also common and effective points of application (scroll down for images)
• Hot or Cold Compress: Soak a cloth or towel in cool water with drops of your favorite essential oil to place over the area of concern. Or wrap the cloth/towel in a hot water bottle to use as a warm compress.
• Bath: You can add essential oils to your bathwater, to your bath salts, or to a foot bath to soak in. 
• Personal Care: You can use essential oils as a natural deodorant, as part of a skin care regimen, added to lotion or moisturizers, and so on. 

Know your Skin Type 

While many oils can be safely applied directly to the body, not all skin types are the same. Do you tend to have sensitive skin? Diluting your essential oils with coconut oil, lotion, or any oil that is safe for your skin will yield maximum benefits. Are you not sure? Test an area of you skin, perhaps your inner arm, before you apply anywhere else. Start with one drop, then increase slowly. And use one oil at a time, so that if you have a negative reaction, you know where the reaction comes from.

Topical Precautions

• Citrus oils can cause a sensitivity to the sun. It's usually recommended to avoid sunlight within 12 hours of applying topically
• Diluting never hurts. It doesn't negatively impact potency, and in fact, might increase the amount of oil absorbed (the carrier oil helps to prevent evaporation). Even if you've used an oil before without problems or don't consider yourself to have sensitive skin, you can still develop a reaction to it with excessive use over the same area of the body. Try to mix it up when possible and dilute as necessary. 
• It's usually better to "layer" oils than to blend them. What this means is that if you're using 2 or more oils topically, apply one, then wait between 5-30 minutes and apply the other over it (instead of mixing a drop of each in your hand and then rubbing this into the skin). Mixing the oils is as much an art as it is a science, which is why we tend to stick to the blends doTERRA has already created, since we know they are safe and effective.
• Take extra care using essential oils on babies or children's skin as it is very sensitive. A 2-5% carrier dilution is appropriate.

Sources: Sustainable Baby Steps, Everything Essential

Balance Chakras with Essential Oils

All living things are created by energy and made of energy. 

You are energy. 

Chakras, by definition, are energy centers within the human body that help to regulate all its processes, from organ function to the immune system and emotions. The ability for your energy centers to function optimally is what keeps you psychologically, emotionally, physically, and spiritually balanced.

Seven chakras are positioned throughout your body, from the base of your spine to the crown of your head. Each chakra has its own vibrational frequency, color, and governs specific functions that keep your body, mind, and spirit functioning optimally. 

The term chakra is Sanskrit for “wheel." These energy wheels transport life force energy throughout the body to promote balance from the inside out. When these wheels are spinning and distributing energy, you are balanced and healthy. When these chakras are blocked, they are unable to transport energy where it needs to go. (also read: Ayurveda and Essential Oils)

A blocked chakra can show in the form of emotional imbalance, mental problems, illness or physical pain, immune deficiency, and other forms of imbalance. 

Balancing the chakras is a process that takes time, concentration, and dedication. You must work from the bottom up - beginning with the Root chakra moving upward and ending with the Crown chakra. 

There are many approaches to balancing the chakras including yoga, meditation, acupuncture, and mantra to name a few. Essential oils can prove a powerful catalyst in achieving balance in the chakras. I use dōTERRA Essential Oils because of their purity and potency. All of the essential oils mentioned below can be found here. Learn more about Essential Oils here.

    The Root Chakra

Our foundation and feeling of being grounded

• Purpose: Survival, Security, Stability
• Location: Base of spine 
• Signs of Imbalance: Fearful, Insecure, Confused, Constipation, Lower back pain - issues with legs, feet, knees, groin, hips, ankles - frequent illness
• Muladhara is the most instinctual of all chakras — it is your survival center.
• Color: Red
• Mantra: I am peaceful, protected and secure
• Essential Oils: Balance Grounding Blend (creates a sense of calm and well-being) Basil, Cedarwood, Cilantro, Myrrh, Patchouli, Vetiver, White Fir, On Guard, AromaTouch 
• Apply topically to the bottoms of the feet and sacrum.

   The Sacral Chakra

Our connection and ability to accept others and new experiences

• Purpose: Authentic Creation, Soul Fire, Sexuality
• Location: Lower abdomen, slightly below the navel
• Signs of imbalance: Sexual Problems or Dysfunction, Fear of Sexual or Emotional Intimacy, Infidelity, Needy or Wiithdrawn, Disorders of reproductive organs, infertility, urinary system, spleen, gallbladder, kidney, lack of flexibility
• Svadhishthana is the center of your creativity, desire, emotion, sexuality, and intuition. 
• Color: Orange
• Mantra: I am radiant, beautiful and strong and enjoy a healthy and passionate life
• Essential oils: Citrus Bliss Invigorating Blend (elevates mood and reduces stress), Black Pepper, Cinnamon, Tangerine, Wild Orange, Bergamot, Clary Sage, Patchouli, Sandalwood, Ylang Ylang
• Apply topically below the navel.

 The Solar Plexus Chakra

Our ability to be confident and in-control of our lives.

• Purpose: Power, Self Worth, Self Confidence
• Location: Upper abdomen in the stomach area, slightly above the navel
• Signs of Imblance: Low self-esteem or arrogance, Egotistical behavior, Feeling abandoned or rejected or feeling the world revolves around you, Difficulty understanding or controlling emotions, Rebellious or too eager to please, Nervous or Stressed out, Addictive behaviors including eating disorders, hypoglycemia, diabetes, eczema, acne, food allergies, chronic fatigue, depression, pancreas, gallbladder, liver issues
• Manipura guides you through life by creating a strong sense of self
• Color: Yellow
• Mantra: I am positively empowered and successful in all my ventures. I do not allow anger and emotions to control my life
• Essential oils: DigestZen (maintains healthy digestive system), Bergamot, Cassia, Clove, Coriander, Fennel, Ginger, Grapefruit, Juniper Berry, Wintergreen, Slim & Sassy, Black Pepper, Cedarwood, Cinnamon, Geranium, Cypress, Lemongrass, Peppermint, Ylang Ylang
• Apply topically below the sternum, above the stomach.

   The Heart Chakra

Our ability to love.

• Purpose: Love, Joy, Inner Peace
• Location: Center of chest
• Signs of Imbalance: Unable to Give or Receive Unconditional Love, Selfish, Jealous, Hateful, Grief Stricken, Excessive Loneliness, Depression, Disorders or the heart, lungs, thymus, breasts, arms, premature aging, upper back pain, circulation problems, asthma, immune system deficiency
• Anahata creates vulnerability, anxiety and dependency but also unconditional love and self love
• Color: Green
• Mantra: I give and receive love effortlessly and unconditionally
• Essential oil: Breathe Respiratory Blend (soothes airways and promotes clear breathing), Eucalyptus, Geranium, Lime, Marjoram, Melaleuca, Peppermint, Rose, Thyme, Ylang Ylang, Serenity, Elevation, Lavender, Melissa, Sandalwood
• Apply topically to the center of the chest at heart level.

   The Throat Chakra

Our ability to communicate.

• Purpose: Communication, Speaking the Truth, Holdings Secrets
• Location: Center of the Neck/Throat
• Signs of Imblance: Poor Communication Skills, Afraid to Speak Up/Represses Feelings, Uncontrolled Verbal Outbursts, Deceitful, Manipulative, Shy or Talks Excessively, Unable to Listen, Fear of offending others, gossiping, loud or dominating voice, tendency to interrupt
• Vishuddha is also linked to our ability to hear – both physically and intuitively; the connection between our sense of who we are inside and how we represent ourselves out in the world
• Color: Light Sky Blue
• Mantra: My thoughts are positive, and I always express myself truthfully and clearly
• Essential oils: Whisper, Lavender, Oregano, Birch, Basil, Bergamot, Roman Chamomile, Peppermint
• Apply topically to the posterior neck and the base of the occipital ridge

   Third Eye Chakra 

Our ability to focus on and see the big picture.

• Purpose: Intuition, Imagination, Wisdom, Ability to Think & Make Decisions
• Location: Forehead between the eyes
• Signs of Imbalance: Non-sympathetic/Empathetic, Judgemental, Over Intellectualizing, Lacks Intuition, Lacks Common Sense, Forgetful, Sleep/Dream/Nightmare Issues
• Ajna is the center of balanced intuition, psychic power, and the energies of the spirit
• Color: Deep Dark Blue
• Mantra: I forgive the past and learn what was there for me to learn. I seek to understand and to learn from my life experiences
• Essential oils: Frankincense, Clary Sage, Lemongrass, Immortelle, In Tune, PastTense, Cypress, Helichrysum, Marjoram, Patchouli, Rosemary, Sandalwood, Vetiver
• Apply topically to the middle of the forehead and above the eyebrows.

   The Crown Chakra 

Our ability to be fully connected spiritually, deeper understanding of ourselves beyond the physical or material.

• Purpose: Cognition, Connections to Spirituality & Higher Self, Life Purpse
• Location: The very top of the head
• Signs of Imbalance: Unspiritual, Feelings of Unbalanced Spirituality, Excessive Fear of Death, Unclear of Life or Spiritual Purpose, Feeling Alone in the Universe or Posessing a God-Complex, Feeling Unloved by or Angry at our Creator, Dementia, autoimmune disorders, epilepsy, coma, amnesia, migraines, brain tumors, cognitive delusions
• Sahasrara is the center for trust, devotion, inspiration, happiness, and positivity
• Color: Violet
• Mantra: I cherish my spirit. I seek experiences that nourish my spirit. I am at peace
• Essential Oils: Frankincense, Helichrysum, Lemon, Melissa, Roman Chamomile, Rosemary, Sandalwood, Zendocrine
• Apply to the crown of the head.

If you’re interested in buying certified pure therapeutic grade oils at a wholesale discount, follow these step-by-step directions to get started.

Sources: In Love With Oils, Chakras

Essential Oils 101: What to Know & Why Care?

When we think of essential oils, what comes to mind? A nice smell? Perfume? Something people used to make potpourri or candles?

I used to think the same thing, I had NO IDEA that essential oils were valuable resources for health and wellness, as well as emotional support, skin care, and cleaning & household needs. 

We've heard the old, old story of the three wise men bringing frankincense and myrrh to baby Jesus... makes you wonder if the 'wise men' were really all that wise. What kind of baby shower gifts are those, after all? And what in the world would new mother do with them?

Since discovering the power of essential oils in my own life, my opinion of the wise men greatly improved. It was actually a genius idea. But what are essential oils, anyway? And why would any of us care?

Naturally Occurring Aromatic Compounds Found in Nature

Essential oils are the naturally occurring aromatic chemical compounds found in plants, flowers, roots, bark and seeds. You’ve most likely experienced the aromatic qualities of many essential oils if you’ve ever enjoyed the fragrance of a flower garden, or freshly chopped herbs. But essential oils are much more than a fragrance. They actually serve to protect the plants from disease (strengthening the plants immune system) and even aid in pollination, oxygenation and regeneration. Essential oils are considered the ‘life blood’ of the plant, and for good reason.

Fat Soluble and Water-Based

Essential oils (EO) are fat soluble, water-based phytochemicals. They don’t contain any fatty lipids or acids (such as are found in vegetable and animal oils), so they don’t leave a ‘greasy’ residue (or stain). They’re immediately absorbed into the skin, when the skin comes in contact with the EO. Read more about topical use of Essential Oils here.

The water-based characteristics of EOs allow them to penetrate cell walls. Why this is important: Have you ever been to the doctor and been told you have a virus, so you’ll just have to ride it out? This is because viruses also penetrate cell walls, but synthetic medications can’t. Modern medicine doesn’t have a way to deal with a common cold because of this fact. But, EOs penetrate the cell wall and attack the virus.

(Because of their water-soluble properties, an essential oil can travel to every cell in the body within just a few minutes.)

Aromatic

Essential oils, by nature, have a strong odor associated with them. Besides smelling nice (usually—not all of them have a pleasant aroma), they can clean the air, destroying both odors and toxins.

Read more about The Power Of Scent here.

Powerful Antioxidants

Essential oils are antioxidants that contain oxygen molecules to help carry important nutrients to the cells that need them. Antioxidants help destroy free radicals. They prevent mutations, fungus and oxidation of cells as they work as free radical scavengers in the body.

Destroys Bacteria and Viruses

EOs are antibacterial, antifungal, anti-infectious, anticancer, antimicrobial, antiviral, antiparasitic, and antiseptic. In testing, EOs destroyed all bacteria and viruses, while restoring balance to the body at the same time. Read: Essential Oils for Flu Season

Blood-Brain Barrier

Some essential oils (such as frankincense, sandalwood, myrrh and others) contain sesquiterpene molecules which are able to penetrate the blood-brain barrier. They give oxygen to cells and help erase and/or deprogram scrambled DNA codes. (This is why they’re thought to be helpful against cancer because they can erase the miswritten cancer cells codes while delivering oxygen to those cells—cancer cells can’t survive in).

The American Medical Association (AMA) determined that if they could find an agent that could pass through the blood-brain barrier, they would be able to cure Alzheimer’s disease, Lou Gehrig’s, Multiple Sclerosis, and Parkinson’s disease.

This blood-brain barrier passage also helps with brain trauma such as seizures and helping to release emotional trauma.

Complex

Essential oils are very complex. In fact, many of the chemical constituents that make up the different EOs have yet to be identified. For example, an EO can easily contain 800 different compounds, with only 200 of them identified by science.

This diverse complexity aids EOs in their effectiveness by making it difficult, if not impossible, to build up an immunity to a specific oil. (Unlike the simple compounds found in synthetic medications that easily allow for addiction and immunity build up which greatly distracts from they’re effectiveness.)

Detoxifying

Essential oils aid the body not only in fighting disease and healing it, but also in detoxing the body afterwards.

Don’t Expire

Unlike most medicines on the market that have an expiration date, essential oils will remain viable for years, if not forever, as long as they’re properly cared for (kept in dark, sealed bottles, out of extreme heat). How many times have you had to throw out medicines or vitamins because of their expiration? With EOs that’s not a problem! (There are a few exceptions, mainly any oils with citrus in them, which will last for years, but not indefinitely).

How Essential Oils are Extracted?

To obtain essential oils from a plant or other natural source, they must go through a distillation process. The process itself, if done improperly, will destroy the health benefits of the oil. For example, many EOs are used in the cosmetic industry, but distilled by extreme heat (which is easier and cheaper). This process retains the scent, yet destroys any therapeutic value. The distillation process must contain low temperatures and a steam process to be effective for anything other than a nice smell.

Once the EO of the plant is extracted, it becomes a highly concentrated substance, up to 50-70% more concentrated than if you’d dried the plant or herb and used it that way. (For example, one drop of peppermint EO is as concentrated as 28 cups of peppermint tea). A little oil goes a long way. (As a matter of fact, one drop contains around 40 million-trillion molecules because they are super concentrated and extremely tiny.)

Essential Oil Grades

There are several different grades (qualities) of essential oils available on the market. The most common grade is synthetic. This is often the essential oils that are used for perfumes and other health and beauty products. This grade of oil can be a mix of natural EOs and chemicals, with other additives. The EOs are extracted in the cheapest (heat) way possible, destroying the therapeutic benefits of the oils while retaining the aromatic qualities.

The second largest grade of EOs is food grade. These oils are used for flavorings in food, without any concern over the therapeutic qualities of the oils. These also can contain chemicals and almost always are cut with a carrier of some sort, to ‘stretch’ the oil (remember, they’re very concentrated in and of themselves, so even cutting them with oil or alcohol can still makes them seem ‘strong’ to the smell).

A much smaller percentage of essential oils are considered therapeutic grade. These oils, while still potentially cut with other fillers, are much safer to ingest than the synthetic or food grade oils.

The smallest grade of oil is considered Certified Pure Therapeutic Grade (CPTG), and make up only about 1% of the essential oils available on the market. These oils are certified to contain ONLY the essential oils from plant, nothing more, nothing less. Each batch of oil is tested by 3rd party labs to ensure the purity.

Why does this matter? 

For one, the general practices in the essential oil industry allows for things like bottle labels to say “100% pure oil” even if only 10% of that is essential oils, or even if the field of plants was sprayed with a chemical before harvesting. Because of this, if you plan on using essential oils internally, it’s important to pay attention to your source.

It often takes a massive amount of plant material it takes to obtain a pure essential oil, which is why so many companies practice diluting the oils in order to ‘stretch’ the amount of oil they have. To give you an example of quantities, consider Melissa oil, which is made from lemon balm. It takes 3 tons of plant material to extract one pound of pure essential oil. That one pound of pure oil sells between $9,000-15,000. You can see, then, how tempting it would be to double that pound of oil by adding filler oils (such as coconut or almond oil), and reducing your cost by nearly 50%. Often, there’s no way for a consumer to know if the oil they purchased is pure and un-diluted or not because the label says, 100% oil…but, what KIND of oil is it?

Where to Get Essential Oils

Because of the many ways to obtain EOs, it’s important to know the source from which you’re obtaining your oils since you can’t always trust the label.

The good news, though, is that there are companies out there with 100% certified pure, therapeutic grade oils. They, however, make up only a small portion of the oils available to consumers, so be careful who and where you buy oils from (just because you buy it at a health food store doesn’t make it safe).

Throughout history, EO’s have played an important part in health and healing and they are making a strong come back in an age where medicines are failing, health systems are failing, many are left uninsured, addicted, suffering from side effects, or in chronic pain. Although essential oils can’t ‘fix’ everything, they can help many, many things for a fraction of the cost, without side effects and sometimes with the healing people have been unable to obtain from other, traditional avenues.

If you’re interested in buying certified pure therapeutic grade oils at a wholesale discount, follow these step-by-step directions to get started.

Originally posted on Creating Health from Scratch 

How Do Essential Oils Work? The Power of Scent

Essential oils are the naturally occurring aromatic chemical compounds found in plants, flowers, roots, bark and seeds. You’ve most likely experienced the aromatic qualities of many essential oils if you’ve ever enjoyed the fragrance of a flower garden, or freshly chopped herbs. But essential oils are much more than a fragrance. They actually serve to protect the plants from disease (strengthening the plants immune system) and even aid in pollination, oxygenation and regeneration. 

Essential oils are considered the ‘life blood’ of the plant, and for good reason. Essential oils are literally a plant's natural medicine against bacteria, viruses, and diseases that attack its cells. These extracts from plants are 50 to 70 times more powerful than herbs.

It's important to realize our bodies and plants have very similar building blocks. So, when we take these essential oils into our bodies they are in a familiar environment and they go to work on our behalf just as they would for the plant, killing bacteria, inhibiting virus reproduction, cleansing toxins, destroying parasites, oxygenating our cells and boosting our immune system. 

Today we will be exploring the benefits of using essential oils aromatically - the most widely recognized benefit of essential oils. Don't forget to read about the topical ad internal benefits of essential oils.

Aromatic Benefits of Essential Oils

Essential oils, by nature, have a strong odor associated with them. Besides smelling nice, they can clean the air, destroying both odors and toxins. A whiff of lavender releases feel-good hormones and makes us happier, and a hint of eucalyptus improves alertness. Smells can impact many things in our lives, from dreams and emotions, to stress, pain, concentration, memory and romance. 

How Does It Work?

When essential oils are inhaled, they enter the body via the olfactory system, which has a direct connection to the limbic system in the front of the brain. The limbic system is known as the primitive brain and it encircles the top of the brain stem and forms a border linking cortical and midbrain areas with lower centers that control automatic, internal body functions. 

It is associated with feelings such as hunger, thirst, anger, sadness, sexual arousal and pleasure. It is also associated with creativity, learning and memory. This is one of the reasons why so often something that we smell will trigger a memory or remind us of something or someone. (Source: Aroma-Pure)

Dreams

Experiencing floral smells before sleep, such as lavender and chamomile, can lead to more positive dreams. In research at the Sleep Disorders Centre of the University of Heidelberg, men and women were exposed to either the smell of flowers or hydrogen sulphide, or to no smell at all. Results show that the emotional content of subsequent dreams was linked to the smell. Those who had the floral smell had significantly more pleasant dreams than those who had no smell and the people exposed to the sulphur smell had the most negative dreams. Researchers are now looking at whether pleasant smells could reduce the risk of nightmares. 

Insomnia and Stress

Clinical trials have shown that the smell of lavender can help in insomnia, anxiety, stress, and post-operative pain, according to a report from Maryland University. "There is now scientific evidence to suggest that aromatherapy with lavender may slow the activity of the nervous system, improve sleep quality, promote relaxation, and lift mood in people suffering from sleep disorders," say the researchers. A study at Tubingen University in Germany shows that vanilla fragrance has a calming effect, while a Thailand study showed the smell from roses reduces both breathing rate and blood pressure.

Concentration

Peppermint and lavender have been found to aid in concentration. Spraying the scent of lavender during factory tea breaks in Japan has been shown to improve post-break production. Athletes who sniffed peppermint ran faster and had better concentration than those who had no smell.

Memory

Smells are very powerful triggers of specific memories, and are used in therapy to help recover lost memories. Research at Toronto University shows that memories triggered by smells tend to be clearer, more intense and more emotional. One theory is that this is because the part of the brain that processes smell has direct links with parts that are involved in emotion and memory.

Blood Sugar Levels

In a study carried out at Cardiff University, insulin was injected into healthy men once a day for four days and their blood glucose levels fell. Each time they were injected, they were exposed to a smell, but on the fifth day the men were just given the smell... and their blood glucose still fell.

Studies can be cited from the original source at saga.co.uk

doTERRA Wholesale Account: Step-By-Step Sign-up

Are you ready to...

• Learn how to use essential oils?
• Provide natural health options for your family?
• Take control of your health naturally?
• Be more self-reliant with your health?
• Soothe your children quickly and effectively?

Getting wholesale prices on therapeutic grade essential oils has never been easier. You can get started quickly & easily online by following the steps below:

Opening a Wholesale Account

1. Click this link to take you to the simple registration page. 
2. Begin by picking your country and language.
3. Once you’ve selected your country, select “Wholesale Prices”
4. Fill out your name, address, billing address, shipping address and remaining contact info.(Don’t’ be alarmed when doTERRA asks you to list your Tax ID number or SSN. This is for tax purposes only. You are opening a Wholesale Account giving you the ability to generate income. If you make over $600/year, you will receive a 1099 form in the mail, as is required by law. I promise you doTERRA will never share this info with anyone!)
5. The “Enroller ID” and “Sponsor ID” boxes should already be filled in for you but if not, enter 854405 in both boxes.
6. Select your time zone and your own virtual office password.
7. Agree to the basic Terms and Conditions and your Virtual Office User Agreement. Click “Continue”.
8. Select your initial order, meaning, your $35 Introductory Packet plus the first products you’d like to choose a la carte by typing in the names of the oils or products. OR – pick an ENROLLMENT KIT and your wholesale fee is waived!

Benefits of Wholesale Account

• 25% discount off of retail prices
• Earn 10%- 30% back on your qualifying orders when you participate in the Loyalty Rewards Program (optional but highly recommended)
• Enrollment fee is only $35 - or FREE if you purchase an enrollment kit.
• Low $25 renewal fee. dōTERRA will send you a free bottle of peppermint upon renewal.
• Special members-only promotions.
• Online account access to manage your orders.
• Products ship directly from dōTERRA.
• Access to an amazing business opportunity (not required but highly recommended).
• Access to private team Facebook pages (This is an amazing resource!)
• Essential Oil Education
• Exclusive Business Training with a Generous Compensation Plan

You can enjoy wholesale membership without any strings attached – No requirements to buy or sell. I like to compare it to a Costco or Sam’s Club membership.

Questions? Shoot me a message using the contact form or leave a comment below. 

Feel Good & Be Well

XO

Ayurveda and Essential Oils

Ayurveda is a natural healing philosophy with roots in Indian culture, based on early literature from the Vedic period. Over the centuries, ayurvedic practitioners have developed medicinal procedures based on this philosophy.

Ayurveda is based on 5 elements including Ether, Earth, Water, Fire, and Air that compose both the human body and the world around us. These elements are grouped together to create three Doshas. Doshas are important because when they are in balance, the body will be healthy. When they are unbalanced, the body will be out of balance and less healthy.

Ayurvedic theory suggests that each human possesses a unique combination of the doshas and that they define the person’s character and attributes. Think of it as the grandfather philosophy of all of the personality type studies in modern times.

The Pitta Dosha is Fire and Water. The Kapha Dosha is Earth and Ether. The Vata Dosha is Ether and Air. A person can be strong in any one dosha but have attributes of all doshas.

Want to discover your prominent dosha? Take this Dosha Quiz by The Chopra Center.

Once you know your dosha, you can begin to help keep yourself in balance through following the aryuvedic principles for proper eating, exercise, meditation, and essential oils.

doTERRA’s certified pure therapeutic grade oils can be used to help balance the Doshas:

Pitta Dosha: Associated with the elements of fire and water, pittas are passionate and intense. They have a joyful disposition but they are subject to anger, jealousy, and short tempers when unbalanced. There is often a need to cool off and clarity the mind.

If you are a Pitta type, you may need calming and cooling oils to keep the fire element balanced. Oils such as Sandalwood, Ylang Ylang, and Lavender would be great for cooling and calming. Oils such as Grapefruit, Sweet Orange, and Lavender would be good for a refreshing massage. doTERRA’s Citrus Bliss Blend and Serenity Blend would be perfect for the Pitta type. As well as Lavender single oil. Find your essential oils here.



Vata Dosha: Associated with the elements of ether and air, vata types are quick thinking, thin, and fast moving. They are active and creative and have a natural ability to communicate. When unbalanced, vatas can have high anxiety and fast moving emotions.

If you are the Vata type, you may need oils that help to ground, balance, and warm your dosha. Oils such as basil, cypress, frankincense, geranium, and rosewood will help the vata stay balanced. doTERRA’s Whisper Blend and Balance Blend as well as Geranium single oil would be a good fit for Vata types. Add these oils to your routine.



Kapha Dosha: Associated with the elements of earth and water, kappa types are patient, forgiving and slow to anger. They are loving and become easily attached. When they are unbalanced, kaphas can become lazy or stubborn as well as greedy.

If you are the Kapha type, you may need oils to help help lift and stimulate. Oils such as rosemary, eucalyptus, marjoram, melissa, lemon, peppermint would help you stay balanced. doTERRA has two great blends for the Kapha type. Elevation Blend to lift you up and Breathe Blend to clear the air passages. Grapefruit single oil would also be an excellent to help with balance. All three of these oils can be found here.



Get wholesale prices on doTERRA essential oils and other natural wellness products including supplements, weight management, and natural beauty products.

Original content found at Essential Yoga Program. 

Everyday Yoga

Since I discovered the healing power of yoga some 10 years ago, I can't imagine a single day of my life without it. We've all seen the hashtag #yogaeverydamnday which has become quite the trend for fancy photos on Instagram. But it's more than that. Everyday yoga is about staying present, maintaining balance throughout the day, and continually riding a wave of calm energy as you pass through life. 

I do practice #yogaeverydamnday because I have to for myself, my family, and for the world around me. I came to a point where no matter how badly I wanted to do yoga, I just couldn’t find the time for it. With two young kids who never seem to want to sleep at the same time, it’s hard enough to find time for a shower let alone time to practice yoga.

I was frustrated. I was sore & stiff. I was even more frustrated because I was sore and stiff.

So I came up with a way to incorporate some highly beneficial yoga poses into everyday life – especially those things that can seem really mundane. These 5-minute yoga exercises are a combination of Hatha movements, Yin yoga holds, and a little Face yoga to keep you looking fresh.

How much time do you have?

Sometimes it really is only five minutes. As Buddha says, “meditate for 20 minutes every day. If you don’t have 20 minutes, then meditate for one hour.” I highly doubt that Buddha had to chase two toddlers around.

We live in a time-crunched society that glorifies being “busy” at all times. As much as we collectively need to slow down, all too often it just isn’t an option. We have families to care for, demanding jobs to keep up with, places to be, people to see...

Instead of making up for a stressful week with an hour-long class that finally fits in your schedule once a week, practice 5-minutes at a time every single day and watch as the transformation unfolds. You will find yourself more relaxed, more alert & present.

What is Yoga?

Literally translated, the word yoga means “union.” The exercises done in yoga paired with rhythmic & conscious breathing help to bridge the gap between the mind & the body. Yoga means something different to everyone. Sometimes I begin my classes by asking students if they could put into one word what they want out of their yoga and share it with the class. You might be surprised at the varying answers. Some want to relax, others want to gain strength, many are looking to find relief from pain. The one thing every one answer has in common is that underneath it all, it’s about feeling better.

The good thing about yoga is that it really is for everyone. You cannot be too old or too young, too big or too small for yoga. Yoga is inclusive to all beings.

Yoga is becoming more accessible by the day. If your town doesn’t have a yoga studio, you can take classes online 24 hours a day. There’s hot yoga, snowga (yes, yoga in the snow), paddleboard yoga, aerial yoga, kids yoga, yoga for seniors, Star Wars yoga… when I say there’s a yoga for everyone I mean everyone.

Quality over Quantity

Just because you don’t have a full hour to dedicate to a yoga class doesn’t mean that you can’t benefit from yoga. Five minutes of deep stretches or rhythmic movements paired with energizing or relaxed breathing can sometimes be more beneficial than a crowded room full of sweaty bodies. 

Follow me this week as I take you through some Everyday Yoga exercises accessible to ALL PEOPLE. 

How to Deal with an Overly Critical Person

Twas a wise little rabbit that once said, "If you don't have anything nice to say, don't say anything at all."

While that would be a much more pleasant world to live in, it's simply not the case.

Criticism can be a good thing when it's delivered in the right way and with the right context. How can we ever expect to grow if we are not honest with one another? Constructive criticism is delivered in a positive manner by offering valid opinions about the work of others. This kind of criticism encourages others to grow into a better version of themselves. Many of the great people we know in the world became that way because of constructive criticism.

Then there's the other kind of criticism. The kind of criticism that simply points out all of the negative aspects about a person or situation without offering any advice on improvement. While this criticism can be situation-specific, you may find that the people that deliver this criticism quite often do so in all aspects of their lives. An overly critical person is often hostile, withdrawn, and pessimistic.

Overly critical people often need help and guidance, so simply shutting them out wouldn't be the most fair approach. Here's a few ways to deal with an overly critical person.

Art by Matthew Hoffman

Try not to take it personally.
Often times a critical person is pointing out their own flaws or shortcomings, not yours. Avoid identifying yourself with the words of a critic. A person who criticizes will do so anyway, no matter what your actions or intentions may be. Your value does not decrease by someone else's words.

Hear the words, not the delivery.
Criticism is often paired with anger, frustration, and delivered at an increased volume. What is the point that is trying to be conveyed? Can it be addressed in a calm manner? Remember that the person who loses their temper has lost control of the situation. Stay in control, stay calm and try to listen to the words.

Respond with kindness.
How people treat other people is a reflection of how they feel about themselves. An overly critical person is likely battling many insecurities. Don't let them pull you into their storm, pull them into your peace. Change the subject by pointing out strengths rather than magnifying weaknesses.

Just because you listen doesn't mean you have to accept.
Some people just need to be heard. I feel that to be a basic human right. All too often, we listen only to respond and attempt to fix problems when we haven't been recruited to do so. It is not necessary to react to everything you hear. Simply lending an ear can make a big difference.

Avoid the situation.
When all else fails, remove yourself from the negativity. It's hard to live a positive life with a negative mind -- even when it's not your mind that is negative. Unfortunately, you cannot help a person who doesn't want to help themselves.

Face Yoga for Jaw Tension

Did you know that your jaw muscles are the strongest in your body for their size? These small but mighty muscles have the ability to chomp a human finger clean off.

The jaw muscles are comprised of four major muscles: the masseter, the temporalis, and the lateral & medial pterygoid.

A recent Chicago Dental Society survey reported that 1 out of every 4 Americans tense their jaw muscles excessively. This number was an all-time high and believed to be the result of increased stress in our daily lives.

If you're like 25% of the population, including me, you might find yourself tightening your jaw muscles without even noticing. Often when we are faced with a difficult task we tense -- whether it occurs at home or in the office, or even in our yoga practice during a particularly long hold or challenging pose. Excessive jaw clenching and tooth grinding can also cause headaches and tension in other areas of the body.

So let's put a stop to this, shall we?

It begins now, with our own awareness. It continues the rest of the day, and tomorrow, and the day after that. It is a constant reminder to care for yourself and remain aware of what's happening inside of your body.

5 Minute Face Yoga for Jaw Tension 

• Begin with 5 round of Lion's Breath (Inhale through the nose; Open the mouth & eyes wide as you stick your tongue out as far as it goes and exhale out the mouth, somewhat resembling the roar of a lion)
• Remove the tongue from the roof of the mouth
• Relax the very base of the tongue
• Keep the lips together, but slowly begin to separate the teeth
• Imagining that the chin has a pencil tip in the center, begin to draw figure-8's with your lower jaw. Do this for about a minute, reversing directions halfway through
• Keep the teeth separated, now curl the lips over the teeth and open the mouth as wide as possible, extending outward into the cheeks. Try not to let any other facial muscles tense. Hold for 5 breaths, then release
• From a tall supported spine, begin to circle your head clockwise with a loose neck 5 times, then 5 times in the opposite direction
• Come to stillness with a tall spine through the crown of the head
• Silently (or loudly) mouth your vowels (AEIOU) ten times
• Take 5 more rounds of Lion's Breath and relax the face

Repeat this sequence as many times as necessary to feel relief.

Another effective stretch is allowing the head to fall backward and the mouth to open as wide as possible. I like to use Supported Fish Pose for this stretch. Be careful not to place any discomfort on the neck or crunch the cervical spine with this one.

Tension is who think you should be. Relaxation is who you are. (Chinese proverb)

Cooking with Essential Oils: One-Pan Lemon Garlic Pasta with Kale

Since I discovered doTERRA essential oils back in March of this year, it's been a solid 6 months since ANYONE in our family has gotten sick. With 2 toddlers and 2 working parents, that's a pretty darn good track record if you ask me.

They are part of our everyday lives from rubbing on our feet at night, using them to clean and refresh, to using them for medical applications. We use essential oils for everyday wellness, but what good is wellness when you can't get your kids to eat healthy?

Cooking with Essential Oils

Everyone loves a hot home-cooked meal, but often times things tend to get away from us and we reach for convenience over quality. I'll admit I've been there all too often. And pizza is way too easy... then it becomes too easy to fall into the rut of convenience.

One day after cruising Pinterest, I found this recipe and adapted it to what I had on hand and our family's tastes. It quickly became a family favorite, which is saying a lot with two picky toddlers.

Instead of reaching in the freezer for pre-packaged whatever-it's-made-of, try this simple recipe that can be made in about a half hour with little to no prep time and is super adaptable to whatever you have on hand. Here's what you'll need:

One-Pan Garlic Lemon Pasta with Kale

• 1/4 cup of extra virgin olive oil
• 4 cloves of garlic, minced
• 2 cups of low-sodium vegetable or chicken broth
• 1 cup of water
• 2 cups of uncooked whole wheat penne pasta
• 4-5 large leaves fresh kale cut into 1/4 inch ribbons
• 2 oz neufchatel cheese
• 1 tablespoon dried basil
• 2-4 drops doTERRA Lemon Essential Oil

1. Heat olive oil in a large pan over medium heat. Cook kale and garlic for 2 minutes until soft and fragrant.
2. Add broth, water, and pasta to pan and turn heat up to high. Be sure that all ingredients are submerged in liquid.
3. When mixture begins to boil, cover with a lid and reduce heat to low. Cook covered on low for 15 minutes.
4. After 15 minutes, remove cover and allow mixture to simmer another 5 minutes uncovered until liquid reduces by about half. There will still be a good amount of liquid in the pan, but don't worry -- this will make a delicious sauce.
5. Remove from heat and add neufchatel cheese, basil, and lemon essential oil. Stir to combine, let sit about 2 minutes, then serve and enjoy.

Serves 2-3 people, depending on how hungry you are. 

We have also tried this recipe with chicken which is delicious, just brown about 1/2 lb of diced chicken breast before adding kale and garlic. Make it vegan with a vegan cream cheese. Use quinoa pasta for a healthy gluten-free option. 

I use doTERRA essential oils because they are the most concentrated and pure. They are the only brand that I trust to ingest. Please do not ingest lemon essential oil unless the bottle states that it is safe to do so. Many brands of essential oils like to dilute or use other fillers in their oils, but doTERRA brand essential oil is safe for consumption. 

Need Lemon Essential Oil? Visit my doTERRA shop to stock up!

Click here to open a wholesale account to save 25% with the opportunity to start your own essential oil business.

Finding Peace on the Road: 5 Minute Meditation Free Download

Life can feel stressful sometimes, but only when we allow it. External circumstances will always be out of our control -- rain will never stop cancelling soccer games, your favorite jeans will eventually wear a hole, and many cars on the road will not seem to want to cooperate so that you can get to work on time. Until you find deep, internal peace, life will always seem stressful.

Easier said than done, right? All it takes is a little practice.

This 5 minute meditation is great for sitting in traffic or just when you need a break from work, people, or life in general.

Download "Finding Peace on the Road" 5 Minute Meditation for Free

Our mantra is as follows:

I am peaceful so that I can live in peace with others. 

Enjoy & share with everyone that you think could use this reminder.

PS ~~

Check out an expanded version of this post published on Elephant Journal! 

Releasing Anger Toward Yourself

I had just wrapped up a week of classes exploring the 8 limbs of yoga. We focused on ahimsa, or non-harming, then moved onto santosha (contentment). I spent extra time planning classes that week. My regular students are so kind and so thirsty for knowledge that I felt like I had to come prepared with fresh fun ideas. To be honest, I was diving into material I hadn't studied in 4 years. Here I was reading these words that I'd studied, teaching a class that had been recycled a few times, without really being able to connect to the words that came out of my mouth. I was angry with myself for not having enough time to pour my heart into what I do. When I got home from work, I was angry at myself for not spending enough time with my kids. 

Even though I love my job and it brings me so much joy, I'd been working too much. I was losing steam and I knew it. This is what helped fuel the anger. My boyfriend lost his job and we'd finally started the serious discussion about getting married. The only thing that held us back? Money. It's amazing how clever the universe can be.

The pressure kept building and the need to be successful was growing. One day after yet another discussion about marriage, a person I care about a lot was put in a compromising position because of me. Sane Sarah says be calm, breathe, and stay in control -- practice what you preach, right? If only... I blew up and dug myself a hole which will take a while to repair. Once the ground is broken, it can never truly be mended. 

I was really angry with myself. Once again I'd let my anger get the best of me. I was ashamed, embarrassed, and worst of all is that I was mean. Really mean to a person that I love so dearly. I felt a heaviness against my chest like I couldn't breathe. Who was this person? What was this anger inside of me?

Change the Internal Dialogue

I was filling this void in my life with unhealthy habits -- junk food, mindless television, alcohol. Basically, I was filling this toxic environment with even more crap to stew on.

I had been holding onto this feeling of inadequacy because I wasn't married. We tend to get fooled into this thinking that everything will be better once we make more money/get a better job/finally share the same last name as your children and the man you love. But it's not like that. It never will be. 

I failed to see what was already in front of me. I was searching for this validation through working too hard and exhausting myself, as if trying to prove something to the world -- or maybe just to myself.

The real truth is that the only way to release anger is with love. 

If you want to create a loving relationship with the world, you have to love yourself first. Take care of yourself. Don't be so hard on yourself. It won't happen overnight and it is not easy, but it is worth it. Of all the people in the universe, you are most deserving of your own love. 

Be an observer of your thoughts & feelings.

You are not ruled by your emotions. You can sit there and beat yourself up over mistakes & stew on your anger, or you can acknowledge these thoughts and feelings, allow them to unfold while remaining in your present state of mind. Your emotions should not feel like bondage being put upon you -- the bondage is all in your making.

Make time for peace & quiet.

Be alone with your thoughts often. Address the struggles in your life and really take the time to see how you feel -- mentally and physically. Take time to connect with your breath and clear your mind. Slow everything down. 

Let it go.

All the anger, sadness, anxiety, heaviness. It drains your energy. Forgive others, forgive yourself. 

Love.

Stay Calm on a Tough Day with Stress Busting Breath

Some days, life is tough from the get-go. Anxiety and stress can build up so much that you're left feeling vacant, empty, and just plain worthless.

Some days the weight of the world is just too heavy.

And when it all builds up, it can feel like life is enjoying watching you struggle, as you feel like you've been handed one shitty hand after another.

It's easy to feel drained, angry, and sad when things don't go smoothly. It's even easier to look for someone or something to blame. Someone I love dearly likes to proclaim, "God is laughing at me!" when he's having a bad day.

The truth that many of us forget is that no one can make you feel any certain way. 

While outside forces may have a great deal on the mood that we outwardly project, every feeling we display is a choice of our own.

The happiest people in the world don't have perfect lives filled with rainbows and butterflies, they've just made the decision to be happy.

The trick is taking control over these feelings and consciously deciding whether or not to let them affect your mood. Sure, someone cut you off in traffic--but how will getting angry and yelling at that person affect the situation? You'll get yourself more worked up, leading to more anger, more anxiety and continue on a downward spiral.

So how do we face stress, anxiety, sadness, and anger head-on with a smile on our faces?

Practice the following breath for 2-5 minutes, or until the stress has subsided. 

Stress Busting Breath

Find a quiet place where you can close your eyes and find silence for a few minutes. Take a seat or lie down. Close your eyes. Place hands on the belly, chest, or relax them at your sides. This breath will be practiced through the nose.

• Inhale deeply into your belly for 4 seconds
• Hold that breath in for 4 seconds
• Exhale completely for 4 seconds

Each time you exhale, think about attaching any heavy or negative feelings to that breath and invite softness to replace those points of tension. As you practice this breath over time, see if you can begin to extend the inhale, adding one second on each few breaths. See if you can gradually work your way up to doubling the duration of your exhale as compared to your inhale. 

When this breath is finished, come back to your normal nasal breath and rest for a few moments before you return back to "the real world." Set an intention that will help you maintain this feeling for the rest of the day, such as I am happy, I am well, I am peaceful (credit to Bhante Sujatha for this mantra) or something of the sort. 

Each time you feel your calm self being compromised, come back to this mantra, and back this breathing exercise if necessary. 

Be calm, be happy, be peaceful. You deserve to enjoy your life and live it in a happy manner, no matter what the circumstances. 

Sunburn Relief Spray with Essential Oils

Tis the season for fun in the sun, which also means sunburn is likely to follow.

Sunburn can put a major damper on summer plans, but it doesn't have to. Try this DIY blend for sunburn relief with essential oils.

DIY Sunburn Relief Spray

Here's what you'll need: 

• 16oz. glass spray bottle  
• 1 cup + 1 tablespoon Aloe Vera Juice 
• 1/4 cup Fractionated Coconut Oil 
• 1 teaspoon Vitamin E 
• 8 drops Lavender essential oil 
• 8 drops Melaleuca essential oil 
• 8 drops Roman Chamomile essential oil 

Read the complete directions here on the DoTerra Blog

EO Spotlight: Balance