Make time for yourself this holiday season, even if it’s just moving your body by walking outdoors or doing yoga for twenty minutes and then finishing with a five to ten minute meditation. This time spent with yourself is so important and necessary for your overall well-being. You know how bears hibernate all winter? Incorporate that sense of going within and “hibernating” when you’re meditating so that when you are ready to step out into the rest of your day – you’re left with clarity, calm, and energy!

This week we will share with you a simple breathing meditation with a mantra attached to it so that you can restore peace of mind during this holiday season. Ready to relax?

  1. Sit or lie down in a comfortable position
  2. Place one hand on your belly and one hand on your heart
  3. Observe your breath normally for a few minutes
  4. Bring all of your attention to the rise and fall of your belly with each inhale and exhale
  5. Gradually begin to increase the sound and depth of your breath
  6. Inhale half way into the belly, keep inhaling half way all the way into the heart and chest as you feel your sides expand (diaphragm breathing)
  7. Hold the breath at the very top!
  8. Exhale slowly, smoothly and evenly
  9. Hold the breath out for a moment and pause
  10. On your next breath, add your mantra – repeating silently to yourself
  11. With your inhales “I breathe in peace” and with your exhales “I breathe out peace”
  12. Keep going for five to ten minutes

Just be the observer of your thoughts and emotions as they rise. It’s normal to want to attach yourself to the feelings that come up but just picture your thoughts and emotions as clouds in the sky as they float in and float out. By observing everything with a sense of detachment it will give you a big-picture view of situations in your life. Continue to practice this quick meditation when you feel any type of anxiety or fear trying to take the driver’s seat. This sacred time of being with yourself can really help to open your perception up to what you’re capable of and allow you to be at peace with everything that is going on amidst any external chaos. Life is always happening for you, not to you! So take a deep breath!

Aside from the fact that essential oils smell wonderful and uplifting, they play a huge part in emotional healing. Believe it or not the emotional brain reacts merely to aroma! In our brains, there is a section that performs the sole task of keeping and eliminating emotional distress – called the Amygdala. This part of our brain is responsible for either tuning into or shying away from the flight or fight response. When essential oils are inhaled through the nasal passageways, more times than not we are able to shift into the parasympathetic nervous system that helps the body to rest and digest.

Dr. Bradley Nelson from “The Emotion Code” shares that a trapped emotion is literally a ball of energy and that they will lodge anywhere in the body and disrupt the normal energy field of the body. It makes sense! Have you ever thought about where certain emotions are stored within our bodies? For example, anger is stored within the liver & gallbladder. Worry is stored n the stomach which can sometimes be sensed when you’re feeling nervous and experience butterflies in your belly. Fear is stored within our kidneys and stress is stored in our hearts!

Aromatherapy and the use of essential oils are so powerful. We simply inhale these oils to open up our amygdala that in return helps us to process all of these heavy emotions in a healthier way. Because of the different constituents that essential oils are made from – phenols, monoterpenes and sesquiterpenes) – our receptor sites are repaired through essential oil therapy so that our limbic system can function as it should!

Ever notice how when you were growing up and you smelled fresh baked cookies in the kitchen, it brought a smile to your face? As you got older anytime you walked by a bakery or smelled a vanilla candle that same smile probably showed up on your face, again. When we can tune in to what our body needs to heal, finding the right essential oils becomes easier! Listed below are some of the most commonly used essential oils that aid in healing and overall sense of wellbeing:

  • Wild Orange – becoming present
  • Clary Sage – overcoming fear
  • Lime – heals grief
  • Peppermint – overcomes depression
  • Rose – aids in acceptance of abundance
  • Bergamot – self-love and self-worth
  • Frankincense – aids in focus
  • Lavender – helps with communication and relaxation

So there you have it! You can see now how every essential oil that exists could truly help to heal deep-seated emotions with more ease and no side effects what-so-ever. If any of these emotions resonate with you and you’d like more information on how to create your personalized blend that will fit your needs, do not hesitate to reach out to Heal. at 407-300-5364. We carry therapeutic grade doTERRA essential oils that we use on a daily basis for all types of healing. #AllTheHeals

Hello All! Today I want to discuss a simple thing you can do to help control your stress levels with regulating your breath.

Learning breathing exercises and how to recognize our patterns of breathe during our daily lives is an easy way to take control of our stress levels! When you are feeling anxious, angry or agitated our breathing rate increases and affects our ability to remain calm and regulate stress. Focusing on our breathe allows us to stay in the moment and not be wrapped in whatever emotion that is threatening to take over.

When you are first starting out it can be difficult to stay focused on the breathe so I recommend finding a quiet place to steal 5 to 10 minutes to yourself. You start just by relaxing, taking full but gentle breathes and noticing how your body reacts to air entering and leaving your body. I normally place my right hand on my heart and left hand on my stomach to feel my belly rise and fall as I take a breathe.

After a few gentle cleansing breaths I start my actual exercise. There a multitude of breathing exercises to help the mind stay in the present and control your stress levels. My go to is Dr. Weil’s 4-7-8 Exercise.

● Place your tongue against behind your upper front teeth (you’ll keep it there the entire time)

● Exhale all the air from the lungs before you start

● Inhale quietly through your nose to the count of 4

● Hold your breath for the count of 7

● Exhale through your mouth to the count of 8, while making an audible ‘whoooosh’ sound.

● Repeat this cycle a total of 4 times.

If you are finding it hard to inhale/hold/exhale for that long feel free to shorten your counts-you can always add time back on once you feel more comfortable. If you get distracted don’t worry it’s totally normal- just find your way back to your breathe and start again.

This a great tool to have to help control your stress levels, practice mindfulness and even de-escalate emotional situations. If you are interested in learning other breathing techniques to help calm the central nervous system, set up a meditation session with Maria or come to one of our yoga classes. We can’t wait to relax with you!