How to Savasana At Home

Savasana is the art of doing nothing, complete surrender, letting go, resting, releasing, renewing.

We all need this- kids and grown-ups alike. It doesn’t have to be fancy. You can simply lie down and close your eyes, breathe, and be. The longer you stay, the deeper the rest.

But I’m also a big fan of the mini-power savasanas (like in between Zoom calls, phone calls, and transitioning from work to family life).

Here are a few tips for doing savasana on your own AT HOME

Be warm. When you’re warm enough, it’s easier to relax. And even the weight of a blanket can also feel comforting.

Quiet Space- Shut the door, turn off notifications, and let your household know you’ll be unavailable for a bit. You can settle into silence. Or if you prefer to have some sound, turn on some calming music or ambient sound.

Darkness- Close your eyes. If you have an eye pillow or towel to put over your eyes, that feels really nice too!

Comfort- Use a small pillow or folded blanket under your head. If your low back needs support, you can also put a pillow or bolster under your knees.

Aromatherapy- Put a drop of essential oil into your hands and rub together. Cup your hands by face and take a few slow breaths. This helps to quickly come into present moment, connect with breath, and cultivate calm. Their is science behind this! Our sense of smell connects with the part of the brain where we store emotions and memories.

• Oils I love for savasana

• Lavender

• Frankincense

• Breathe

Breathing Buddy- For kids, grab a stuffed animal to put on belly for emotional support. Grown-ups can do this too!

Stillness- Get the wiggles out, make whatever adjustments you need to feel more balanced & comfortable. Then settle in to stillness.

Time- Give yourself this time! Whether it’s 5 min, or 20 min, embrace the time and space to let go of everything else.

Repeat Daily!!

xoxo

Renee

Essential Oils in the Kitchen

2020 has been quite a year of adapting, being resourceful, and finding creative ways to live. And through this time, I’ve continued to find new ways to use essential oils - to save money, save time, have fun, and most definitely to stay well.

One of the ways I’ve been having fun with essential oils is in the kitchen. Yep, the oils I love and use are doTERRA, which are Certified Pure Therapeutic Grade (CPTG). doTERRA oils are not only safe, but also recommended for internal use. They are 100% pure extracts from plants with amazing health benefits. And 1 little drop of essential oil can add incredible flavor to your foods and beverages.

Here are some simple ways to use dōTERRA essential oils to add flavor to your favorite foods + help you clean up afterward!

Quick Tips

• Supplement Facts - Be sure the oils you use are suitable for internal use. If the doTERRA bottle lists supplement facts, the oil is safe to ingest!

• Start Small - When adding essential oils, start small. You can add more, but you can’t take it out! When using strong oils, you can start by dipping a clean toothpick into the bottle and swirl it around in your food.

• Citrus Zest- Essential oils can be used in place of citrus zest in a recipe. For best results, add these oils after the cooking process is complete. Example: Zest of “one” lemon, orange or tangerine = 8 to 14 drops of its companion essential oil.

Beverages

• Enhance your Water: Use one drop of essential oil per 4 oz. of water.

• Cleansing/ Detox - Citrus Oils such as Lemon, Tangerine, Lime, Grapefruit and Wild Orange have a cleansing effect on the body.

• Digestive Support - Mints Oils such a Peppermint and Spearmint are soothing to digestion and can uplift your mood.

• Citrus Refresher Recipe In a one quart glass container, add 2 drops lemon, 2 drops lime and 1 drop spearmint. Mix well and enjoy.

Pair Tea and Essential Oils

• Add essential oils to tea after the tea has steeped. If the oil is particularly strong, dip a clean toothpick into the oil and swirl the toothpick in your cup to prevent the flavor from overwhelming the tea. Adjust the amount of oil to your taste and particular needs.

• Use Bergamot and/or Lavender in Earl Grey tea. Brighten your mood and relieve anxiety/stress. Start with a toothpick swirl.

• Lemon enhances the flavor of many teas. It brightens mood, offers an energy boost and is great for flushing the body of toxins. Start with one drop in a cup of tea.

• Peppermint enhances the flavor of the tea, provides an energy boost and supports digestion. Take care not to overdo the peppermint oil, as it could overpower the tea. Start with a toothpick swirl. Consider starting with one drop if you need digestive support.

Salt Blends

These flavorful salt blends can be added to food before cooking. Shake well before each use and salt your dish as you normally would.

Lemon Pepper Salt Blend

2 TBSP Kosher Salt

2 drops of each Lemon & Black Pepper essential oils

*Mix well and store in 4 oz. Mason jar. Shake well before each use.

Provence Salt Blend

2 TBSP Kosher Salt

2 drops of each of the following oils:

Basil

Thyme

Marjoram

Rosemary

Fennel

Lavender
*Mix well and store in 4 oz. Mason jar. Shake well before each use.

Refresh your Kitchen Counter Cleaner

Clean your countertops and freshen the air! Using 120 proof alcohol in your solution extends the shelf life and prevents the growth of mold and fungus.

Eucalyptus and Lemongrass Spray Cleaner

*works for granite countertops

7 drops Eucalyptus

20 drops Lemongrass

½ cup Everclear Grain Alcohol (120 proof)

1 ½ cups distilled water

½ tsp castile soap

Add essential oils to a 16 oz spray bottle. Add remaining ingredients and shake well. (Add the soap last to prevent foaming.) Shake the spray bottle before each use.

Spray the counter and let the solution set for one minute. Wipe with a clean, soft cloth. For granite countertops, use another clean cloth for buffing.

Other oils to use try with the Refresh Counter Cleaner

7 drops Basil & 20 drops grapefruit

7 drops Rosemary & 20 drops lemon

30 drops On Guard

Diffuser Blends to Clear the Air

Lemon Spritzer

3 Lemon

2 Rosemary

1 Basil

Sparkly Clean

2 Coriander

4 Lime

1 Copaiba

Farmer’s Market

3 Grapefruit

3 Bergamot

2 Rosemary

Spice Rack

1 Ginger

3 Grapefruit

2 Turmeric

Essential Oils for Mind & Mood Support

Essential oils & aromatherapy can be an amazing support for mental & emotional wellness.

In this Essential Oil Study Session I chat with my good friend Jerrilee Fischer-Garza about simple ways to infuse essential oils into your day to feel more balanced, uplifted, focused and rested.

We go over which oils to use, how to use them, and other simple self-care practices you can do to alleviate anxiety, lift your mood, and support better sleep.

Watch the Study Session

Oils to Support Your Mood

Oils for Anxiety/Stress

Woodsy Oils: Copaiba, Frankincense, Vetiver, Sandalwood

Florals Oils: Lavender, Magnolia, Rose, Geranium

Blends: Adaptiv, Balance

Oils for Low Moods and Fatigue

Citrus Oils: Lime, Wild Orange, Lemon, Grapefruit

Minty Oils: Peppermint. & Spearmint

Blends: Balance, Breathe, Citrus Bliss

*Caution: Citrus Oils are photosensitive (with the exception of Green Mandarin.) Avoid sun exposure for 12 hours after applying citrus oils to the skin.

Read more about oils for emotional wellness. 

Simple Ways to Support Your Mood with Oils

Simply Breathe - Place 1-2 drops of essential oil into your hands and rub together. Place hands in front of your face and take 6 deep breaths.

Mini Savasana - Rub 1-2 drops of essential oil into your hands, take a few breaths, and apply to the chest and the back of the neck. Put legs up the wall/chair or take any restful pose. Breathe deeply and relax for as long as you’d like.

Quick Self-Massage - Sit in an upright position and lower your shoulders away from your ears. Put some carrier oil into your hands with a couple of drops of your favorite essential oil. Rub your hands together then apply to your neck and shoulders. Locate tight or painful areas. Press fingers firmly into those areas, making circular motions. Don’t over think it! Trust yourself and let it feel good!

Quick Pick-Me-Up - 1-2 drops each Wild Orange and Peppermint. Add oils to your palms and rub them together. Cup hands over nose and inhale deeply. Apply to the back of the neck, wrists and inner elbows.

Uplifting Diffuser Blends

Elevate Your Mood

3 Litsea

3 Frankincense

3 Citrus Bliss

Mood Booster

3 Tangerine

3 Lemongrass

3 Spearmint

Bright and Fresh

3 Breathe

3 Lime

2 Wild Orange

Happy Blend

3 Balance

3 Citrus Bliss

Calming Diffuser Blends for Sleep

Sleep Well

3 Frankincense

3 Lavender

3 Bergamot

Breathe Easy

3 Breathe

3 Lime

3 Wild Orange

Restful Sleep

2 Lavender

2 Frankincense

2 Breathe

Take a Breath and Sleep

3 Balance

2 Breathe

1 Juniper Berry

Roller Bottle Recipes

Make your own 10ml roller bottle with essential oils that you can apply to wrists & forearms, back of neck and over heart to support you mood.

Add essential oils to a clean roller bottle. Let oils set for 10-15 minutes. Top off with Fractionated Coconut Oil or carrier oil of choice.

Liquid Sleep Roller - 15 drops Lavender, 10 Vetiver, 5 Frankincense, 5 Ylang Ylang, 5 Wild Orange

Creative Focus - 40 drops each wild orange and peppermint.

Internal Support for Sleep

Serenity Softgels

doTERRA Serenity Restful Complex is a unique combination of Lavender essential oil and natural plant extracts in a vegetarian softgel to help you get the refreshing sleep you need without leaving you feeling groggy and sleepy the next day.* doTERRA Serenity Restful Complex combines the well-researched, relaxing benefits of Lavender essential oil and L-Theanine along with lemon balm, passionflower, and chamomile to gently promote relaxation and sleep.*

Lighten Up _ Stress Relief with Aromatherapy & EFT Tapping During 2020 Social Distancing

During this unique time of social distancing, self quarantine, and doing our best to stay healthy and safe (mind, body, and soul), we have the opportunity (and necessity) to deepen our self care practices.

Join me with my amazing friend and EFT Coach Sarah Rogers Nesper for a dose of stress relief with aromatherapy, mindfulness and EFT tapping.

I’ve worked with Sarah for years and she’s helped me tremendously through times of stress, worry, anxiety, and clearing old painful emotions. Sarah is a certified professional coach & therapist with over 20 years experience. She uses a focus-forward approach to help clients break down personal barriers allowing them to live their best lives.

WHAT MAKES TAPPING WORK?

EFT (Emotional Freedom Technique) Tapping has the potential to very quickly neutralize stressful, negative emotions, giving you a new and hopeful perspective.

Stress and trauma are stored in our limbic system, one of the oldest parts of our brain. Our limbic system developed pre-verbally, which is why years of talk therapy often do not reach the core energetics of our stored trauma.

EFT tapping (using your own fingertips on specific meridians located on the head and upper body) sends a tiny electromagnetic pulse that down-regulates the limbic system and lets the brain and nervous system know "it's okay." The Tapping releases the stressful negative emotions associated with painful memories and relegates these emotions to a more neutral part of the brain.

Easy to learn EFThas been used with great success all over the world helping people regain their lives sometimes in the most difficult of circumstances

Aromatherapy

In this practice we also incorporate essential oils to quickly get present, support our mood, anchor our intentions, and shield our energy for the day.

Our sense of smell is so connected our the the part of our brains where we hold emotions and memories. When we combine aromatherapy with meditation and setting intentions for how we want to feel/ be, we can use that aroma as a powerful anchor for that experience.

So grab your Frankincense & On Guard oil if you have it for this practice!

namaste

xoxo

Renee