I’ve always considered myself a “light-sleeper”. Growing up, I would be able to fall asleep as long as I had a little quiet and then I was out for the night, for the most part. (Except for that period as a baby were I would ONLY sleep in the car and would require midnight car rides to get back to sleep... sorry Mom and Dad.) Nowadays, it takes a sleep mask, earplugs, a white-noise machine, a extra-strong cup of bedtime tea, pillows for my head/knees/arms... getting a good nights sleep has become far more of an ordeal. However, even with all my tools to fight insomnia, the one thing I can’t shut off is my brain. So what to do to turn off that loud inner dialogue that turns up the volume right when you close your eyes?

“Count sheep to fall asleep” is age-old advice, but why?

By giving the mind something to focus on, you’ll eventually be able to quiet the mind enough to fall asleep.  

Instead of sheep, I realized this was an opportunity to use a mantra to help myself drift into dreamland. A mantra is a word or phrase that carries a powerful meaning, and repeating your mantra creates a single focus for the mind. Mantras are commonly used for meditation because they center the mind and body, allowing you to go inward, and as such, are also wonderful tools for falling asleep.

Depending on what thoughts are racing through my mind each night, I modify my mantra to best suit my needs.

So far, these are some of my favorites:

I am at peace.

I am relaxed.

All is well.

I am getting a good night’s rest.

(Exhale) Release. (Inhale) Peace.

Since beginning this practice, I have been noticing a big difference in how long it takes me to fall asleep, and how rested I feel in the morning!

What are your nightly rituals to fall asleep? Do you use mantras at night?

I am always on the hunt for new essential oil products and brands. Essential oils are a fantastic way to naturally improve our well-being on a mental, emotional, and physical level. 

I most recently discovered 21 Drops, and was immediately intrigued. When asked what set them apart from other essential oil companies, their response was what sealed the deal! 

1. All of the essential oils used in our blends are therapeutic-grade, 100% natural, sourced from artisan distillers, organic or wild-crafted, and GC-MS tested to ensure their upmost purity and effectiveness.
2. We focused on the molecular chemistry, so you can focus on the physical. Our remedies are pre-blended to treat some of the most common conditions, allowing you more time to spend time with your partner or try that new yoga class.
3. All of our essential oils are safely diluted in 100% jojoba carrier oil.
4. Our bright, colorful rollerball packaging makes our blends easy to toss into a purse, place aside your bed or at your desk at work. Basically, they're way more fun and simple to use.  

What's not to love? Unable to narrow it down to just one oil (how can you choose between 21 amazing blends?), the wonderful folks over at 21 Drops were kind enough to send me over the Let's Celebrate Trio to review, and I am in love!

The Let's Celebrate kit includes three 3ml oil blends: Invigorate, Passion, and De-Stress. Each blend is formulated specifically for inhalation and topical application, and every one comes with a fantastic affirmation!

Invigorate (#01) is a combination of black pepper (enlivens & motivates), cedarwood (maximizes endurance), juniper (energizes & invigorates), and rosemary (stimulates the mind). The affirmation that comes with this oil is "I initiate. I act. I deliver." This has been my go-to oil for early mornings and mid-afternoon for when I need a pick-me-up! Caffeine never seems to agree with me (if you ever see me with super shaky hands and looking a little grey, its likely the barista accidentally switched my decaf for something higher octane), so coffee is usually too strong for the usual slow-moving moments. However, one whiff of this blend is enough to get me moving, and once I put a little on my wrists, I am getting things done! I've started keeping this one on my desk so that whenever I feel myself loosing steam, I can have it within reach so I can get back in action! 

Passion (#06) is a combination of cardamom (enlivens & refreshes), jasmine (diminishes fears & inhibitions, rose (invites feelings of love), and sandalwood encourages self-acceptance. The affirmation that comes with the blend is "I am open. I am playful. I am inspired." If sunshine came in the form of an essential oil, this would be it. When wearing Passion, I feel radiant and goddess-like. The floral aspects make it a great date night scent, but I love wearing it anytime I want to feel sunshine-y and special!

De-stress (#11) is a combination of frankincense (quiets the mind), German chamomile (reduces tension), lavender (reduces anxiety), and ylang ylang (helps ease panic attacks). The affirmation is "I accept. I bend. I release." This oil is my new signature scent, hands down. I usually have an affinity for similar blends (as an old flame once proclaimed: "You always smell like tea... It is a good thing, I swear!"), but 21 Drops De-Stress takes the cake. Every time I put on this essential oil, I can feel all of the tension in my body melt away, and I am left relaxed and smiling. 

After the success of these three blends, I cannot wait to try their others! The next ones I have my eye on are #03 Strength, #07 Equalize, #12 Uplift, and #17 Digest, not to mention getting bigger sizes of what I already have!

Have you tried 21 Drops yet? Check them out on their website, and enjoy!

Looking around my home, you will notice a common theme... lavender hand soap, lavender bubble bath, lavender room spray, lavender candles, even lavender tea! Needless to say, I am absolutely in love with lavender!

Lavandula angustifolia, aka lavender, is known for its powerful relaxing qualities. Good for both the body and the mind, it should be staple in every household. I have always loved the variety of ways you can use it, and its positive effect on my life. In case you are in need of some inspiration, I compiled a quick list on how to add lavender into your life!

Drink a cup of lavender tea each evening, or whenever you are overwhelmed with stress. If you can, get the highest quality of loose lavender buds, brew it in a tea infuser like this one, add a tiny smidge of honey (if you must), and enjoy it about 20-40 minutes before bedtime. If you're like me, you might fall asleep before you even finish your cup!

Soak in a hot bath with a couple cups of epsom salts and a few drops of lavender essential oil. When my body feels tense, soaking in a lavender bath for at least 20 minutes releases any tension I have, softens the skin, and inhaling the lavender aroma calms my mind as well. When I am done soaking, the lavender scent stays with me long after I dry off.

In the summer, combine a drop of lavender oil with coconut oil, and apply it to sunburns or insect bites. This calms the skin and relieves itching, therefore allowing the skin a better chance to heal.

When doing laundry, insert a satchel of lavender buds to the dryer to result in yummy smelling clothing and sheets. 

Lavender plants are beautiful, smell wonderful, and are pretty hardy, so plant a few bushes in your garden so you always have access to some!

Use an essential oil diffuser to diffuse lavender into your bedroom at night, or to create a relaxing atmosphere in an office or treatment room. 

Put a sprig of dried lavender or a satchel of dried lavender buds in your car to freshen it up instead of using chemical-based air-fresheners.

Put a drop of lavender mixed with a carrier oil (like coconut or jojoba) on the bottom of your feet at night for a deep, restful night's sleep.

I rotate in a coconut oil/lavender oil combination into my skincare routine a few times a week to give my face a break from salicylic acid treatments, while still fighting off acne and clogged pores. I moisturize my face, then use the mixture for the rest of my body as well!

When sick, inhaling the steam of lavender can help fight of bacteria and infections due to its antibiotic and expectorant properties. If you are feeling under the weather and stuffy, fill a bowl full of hot water, add a drop of lavender essential oil, and lean over the bowl with a towel over your head and the bowl (trapping in the steam). Be careful the water is not too hot, as to not burn your face with the steam. 

If you are prone to depression, anxiety, or constant stress, keeping a vial of lavender essential oil nearby can be helpful. When I feel like my mental health could use a tune up, either wearing lavender or just smelling it seems to be the emotional boost I need. (Obviously, if your need of a "mental health tuneup" is severe, consult a professional.) Put a drop or two in your hands, cup them to your face, and breathe in slowly and deeply. 

Well, now that lavender is on my brain, I'm going to go put the kettle on to make a cup of tea!

Do you love lavender as well? What is your favorite use for it?

"Color is the place where our brain and the universe meet."
Paul Klee

I have always been a doodler. As a kid, I loved to color. In school, the corners of my notes always held little drawings or patterns. My journals are covered in a vast array of sketches and designs. It always seemed like a great way to settle an anxious mind and help me let go of stress.

Lately, there has been a trend encouraging both young and old alike to sit down and color! Its likely that your last experience coloring was as a child, but research shows that coloring has a similar effect on the mind that meditation does. It quiets the mind, relieves stress, and lowers anxiety.

Some days, I enjoy relaxing with a cup of tea and a few pages to color in. Other times, I love having a bunch of blank sheets available for friends to come gather around the table and get to coloring with me! Can you say COLORING PARTY? Whoo-hoo!

Remember: there is no wrong way to color! Find a quieter time, possibly with some relaxing music, and let it flow! Inside the lines or out, let intuitive and creative self take over! Many people like to color mandalas, whose sacred geometry patterns can be very zen and relaxing. However, any coloring will work! Not surprisingly, adult coloring books are becoming incredibly popular, and you can find a large variety of beautiful designs and themes. Check out your local book store for a few fun coloring books, or look online for books and printables!

Take advantage of these short, winter days, and instead of reaching for the remote, reach for a colored pencil!

Have you jumped on the meditative coloring train? What are your favorite materials to use?

“The whole of meditation practice can be essentialized into these 3 crucial points: Bring your mind home. Release. And relax!”  

Sogyal Rinpoche

When my brain starts getting a little frazzled, I can usually trace it back to not meditating enough (aka I've been a lazy bum that day and pressed snooze instead). Therefore, whenever my friends and loved ones are stressed, my suggestions usually involve a little meditation to recenter themselves.

However, sometimes they express a little hesitation at the idea for a variety of reasons, like they are intimidated, unsure how, or believe that it is solely religious based. To which I say: Don't be silly! Meditation is for everyone, regardless of experience or religion. Studies have shown the positive effect meditation can have on your life, so there is no time like the present to begin!

If you don't know where to start, take a peek at these suggestions:

1 - Carve out a little time. Set aside a specific time everyday to sit and meditate. Whether it is 5 minutes in the morning before work, or 20 minutes after dinner every night, honor it as a time for meditation and nothing else.

2 - Establish a ritual. Light a candle. Create a meditation corner that you can retreat to. Acknowledge the positive change you are bringing to your life, and make it a special moment.

3 - Start out easy. In the same way that you wouldn't run a marathon without any training, you shouldn't begin meditating and sit for two hours. Meditation is mental training, and nobody gets monk-like meditation power overnight. Start off with 5 minutes (or even lower if needed) and work your way up over time.

4 - Focus on your breath. Allow it to come naturally and feel your body relax further with each inhale and exhale.

5 - Experiment. There is no wrong way to meditate, and what works for one person might not for another. There are numerous techniques you can try. Adopt a mantra and use a mala to keep track. (Learn how to use a mala here.) Use an app to take you through a guided meditation (I like Headspace). Go into nature and find a quiet place to listen to the calm rustle of the trees and the hum of the life around you. Listen to a singing bowl CD. Attend a local meditation group. Anything works!

Do you have any meditation techniques or routines that you follow?