gratitude

Japa Meditation

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Have you ever used a Mala and practiced Japa meditation? Malas — also known as yoga beads or japamalas — are necklaces that usually have 108 beads. Mala, in Sanskrit means “garland”. Malas are meant to help you focus your mind during meditation. While Japa meditation is my favorite way to meditate, the beads themselves hold a powerful visual reminder throughout the day of the statement I meditated on and the tactile sensation brings me right back. When my mind wanders throughout the day, I can simply touch my mala and I am reminded of what statement I chose.

In meditation practice, Japa meditation holds a special place. It is the process of mentally repeating a mantra or speaking a phrase while meditating using a mala. The word Japa means muttering in Sanskrit. The meditative practice of Japa keeps the human mind steady and resistant to disturbance.

Meditation could mean different things to different people. I have written and taught how to transform meditation into mindfulness and how learning to live each moment in the state of mindfulness can change your life. While sometimes I have a “formal” meditation practice, it is often that my meditation/mindfulness practice takes shape in other ways.n

Many consider meditation as a quiet observation, wherein others often consider it a practice of self-awareness or reflection upon themselves. Either way, stillness and introspection is an amazing insight to your daily life.

I love to practice Japa meditation because for me it helps me to focus on a powerful statement, 108 times. It embeds in my spirit something positive and powerful. Plus the tactile use of the mala adds an element to the meditation that my mind enjoys. I have several Malas—some are made of stones like jasper and agate but my favorite is a sandalwood mala that has become richer over times as I use it.

The practice of Japa creates beneficial mental pathways and is a strong technique for focusing the mind and harnessing the subtle powers of the body/mind. I have seen this practice in my students many times as we learn Japa together. Some have even purchased mala beads to continue on their own.

How to practice Japa meditation:

Japa meditation is practiced by moving your fingers along a mala or the strings of beads known as Japa mala. There are many types of Japa that include speaking the mantra aloud, whispering the mantra or silently repeating the mantra. I prefer to be silent. There is also a technique you can use if you don’t have a string of mala beads. You can see that technique in this video.

Now that you know how to practice Japa, choose a powerful statement and try it.

Here are some positive affirmations to try:
  • I am calm
  • I am centered
  • I am in control
  • I am loved
  • I am grateful
  • am worthy of what I do and speak
  • I am valued and loved
  • I am allowed to put myself first
  • I am safe
  • I am secure
  • I release all my shame that I am holding
  • I love my body and what it does for me.

Most often, I simply say “I am____” and follow it with a variety of words like patient, strong, healthy, resilient, powerful, etc.

Are you going to give it a try?

* this is my sandalwood mala and a Sanskrit word Shanti tattoo which translates to peace

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How Fast Do Essential Oils Work?

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when you know better, you do better

Maya Angelou

Think essential oils just smell good? Back when I first started using them, I did too. I have learned through the years that they are actually working inside your brain and body to support every cell within our body. Crazy, eh?

Think about it. Long before pharmacies came to town, our ancestors used plants to help our bodies. Peppermint plants, homemade salves from herbs and tree parts, teas and much more. We strayed from these methods but I think more and more people are coming back to them.

People often get overwhelmed when learning about essential oils and I admit, it can be confusing at forest. But, using essential oils is really pretty simple.

Stop for a second.

Ask yourself what you are feeling. (Stressed, tired, overwhelmed, in pain, etc)…..then ask yourself what you WANT to feel. (Happy, calm, energized, peaceful, content, etc), then grab an oil that will offer that.

The simplest terms of beginning to learn about aromatherapy is to think of a tree. The higher up on the tree you go, the more uplifted and energized you’ll feel (citrus), the lower to the ground and close to the tree the more grounded and calm you’ll feel. (trees, roots, barks, flowers). Mints and herbs are low growing and provide unique properties. Mints will be both soothing and uplifting and herbs are typically used for ailments and brain support (basil and rosemary and excellent brain supports).

Pick one.

Put a few drops in your hands. Cup your nose and breathe. Apply the extra to the back of your neck and chest.

There ya go. Aromatherapy 101! I have a great downloaded ebook that explains it all. Once you get started, I will hook you up with education and mentoring plus a fabulous welcome gift.

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Twigs and Trash

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In order to grow we must first remove what it is in the way.

For many years I have been teaching the concept that much like a garden we have outside, before we can plant anything and expect it to grow, we first have to remove all the old stuff, the trash and the things that are cluttering the soil. Today, as I was doing that exact literal thing in my backyard raking leaves and removing last years dead plants that were once so vibrant, I was reminded of the conversation I had this week with a group of men who have traumatic brain injures.

I teach this topic every March, regardless of who is in my classes because I think no matter who you are and what your life experience is, we all have something that is cluttering up our heart and therefore limiting the potential we have to grow. This might be something like fear, disappointment, regret, guilt, shame, resentment, anger or any other feeling and emotion that we have carried around for days or decades.

As I was guiding a meditation about visualizing a garden and seeing the old growth, the twigs and the trash, I asked them each to see a garden in their heart that may also have some things that could be getting in the way of growth.

I shared with my ‘frat house’ that they have fondly referred to themselves as, that I have some disappointment that is taking up space in my own heart. I carry it day after day, year after year and despite all my attempts to pull it out, it seems to have a root system that is deep and new shoots pop up and take over my heart at times.

As we had a discussion about this, they called me out on it and the wise man who developed a life changing brain tumor at age 23 gave me the best insight on how to manage all the little twigs and trash that take up space. He is turning 60 in a a few weeks and following his diagnosis while in his final year of college his life has been a series of assisted living settings and long term support. He lost his independence and so much more, and yet is so wise.

Are you ready for this? In my humbleness, I asked how does one remove all the “twigs and trash” from our hearts. I asked how do I remove the disappointment?

He shared that you can never fully rid of every twig or piece of trash that has landed in the garden, instead you have to learn to manage and grow around them.

Huh, I said.

Tell me more, I said.

He went on to say that the remnants of the the “twigs” and “trash” will likely always be there and sometimes they may stick out of the soil and poke you but our job is to plants things around them so the beauty takes over.

Again, I asked how.

The wise teacher said:

  • forgiveness
  • acceptance
  • gratitude

When we forgive ourselves and others we remove so much of the garbage that fills our heart. This removes resentment, bitterness, and what-if thinking. When we accept was IS we no longer grieve for what might have been which brings presence to growing today. And finally, when we focus on being grateful we see all that we have, not all that we do not have.

How’s that for insightful?

It’s not so much about removing the parts of our heart that impede growth, but rather moving them aside through forgiveness, acceptance and gratitude so that we make space for something far more amazing to grow.

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Simply a Reflection

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The beauty you see in me is a reflection of you.

rumi

Tell me what do you love or admire about yourself?

I asked this question in all of my adaptive and traditional Yoga classes last week as we delved into the idea of Self-Love. The answers often are so sad when it comes to my students with brain injuries. You see these people have lost what most of us value and are having to rediscover the aspects of themself that they actually like. Most have lost their livelihood, their purpose, their families, their independence, their freedom to come and go, and oso much more. When they look in the mirror they often see the challenges and the impact of the injury so finding the qualities within can usually be really challenging. I also have enjoyed asking my group of students that are all over the age of 85 and living in assisted living. I am startled that so few of them can proclaim something that they love about themselves. Perhaps it is a generational thing where they didn’t spend as much time as younger people these days who seem consumed with the Self.

The answer seem to be so hard for them to find.

I ask the question anyway and the answer is usually that they are blank on what they love about themselves.

I keep asking, though.

On one particular day in a class that included a range of ages and abilities, I asked a woman living with a brain injury who is close to my age and is often very down on herself the question. When I asked her what she liked about herself her eyes dropped down to the ground and she quietly said, “nothing”. She was hunched over with her arms on her legs looking so hopeless and sad. This woman is so kind, so willing, so sweet and is so beautiful.

I knelt down so that I was in her eye gaze and asked again. And again, I got the same response.

I knew that I was about to open a beautiful can of worms and an opportunity to teach exactly what Rumi was saying.

I turned the question around. I asked this woman what she liked about me. She looked at me and easily said, “You are brave, and strong and so beautiful”.

We smiled at each other and I looked into her eyes.

My response was this—I am simply a reflection of you. What exists in me is also in you otherwise you would not recognize it. We are indeed a mirror reflection of each other.

She sat tall and said, “really?” Yes my sweet friend, really.

I learned this concept many years ago and try to always remember it, especially when I am with someone who feels that they are not enough or someone who struggles with identifying what makes them special. I ask them to think about someone they admire and what qualities do they see in them that they like? It is those qualities that also exist in ourselves.

Consider that. What you see in others exists in you. Kindness, integrity, compassion, love, bravery, beauty, honesty, humor, etc. If it was not part of you and familiar, you would not recognize it.

The tricky and often sticky part about this is that when we also see a quality within others that we find less appealing, it is because that too is familiar in us. When this happens to me I say, “ahhhhhh yes, there you are to remind me what I am here to work on”.

When we stumble through those ordinary days of self doubt and wondering what is really good about ourselves this can be an amazing concept to return to. When we feel burdened by life’s hardness and separate from the ideals in which the world has attempted to create, and we feel so less than, simply look into the eyes of someone you admire and know that the only way you can see those qualities is because they also exist in you.

It is familiar. It is a mirror reflection of yourself.

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Gratitude = Joy

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It’s not joy that makes us grateful, it’s gratitude that makes us joyful.

Brené Brown

Think about that. So often we misunderstand that if we had all the things and our life is packed with goodness, we would then be grateful.

Actually it is not that way.

I have read and even taken a course with Brené Brown and yet I still continue to learn and soak in more every time I hear her speak.

Last night I was watching a talk she gave to teachers and other leaders. She was describing what happens when we think that we cannot be happy with what we have and we are constantly seeking joy through external things. We have all heard “when I take that vacation” or “if I could have that ____”, then my life would be good. This is called scarcity thinking. Scarcity thinking is when we think what we have is not enough or what we have will be taken from us.

Huh.

Years ago I had that mindset. Thankfully through the work I’ve done I no longer have that reaching for something. If a moment sneaks up on me and I do start to feel that what I have isn’t enough, I just have to go to my office and grab one of EIGHTEEN years worth of gratitude journals to see that my life is really quite full.

For some a gratitude journal feels daunting. That’s okay.

There are countless ways to cultivate a genuine gratitude practice. Here are some great ideas:

  • pause before eating to recognize all that took place to bring you that plate of food
  • step outside and look at the sky and just breathe for two to three minutes
  • look at a stranger through the eyes of peace
  • say thank you throughout the day as doors get opened, people say hello, words are exchanged
  • smile more
  • before you begin your busy day sit for five minutes and gaze around your space and not see the tasks undone, but see instead your roof, your furniture, your safety
  • exchange gratitudes of the day with your family or friends before eating

Research shows that with a genuine gratitude practice, we can shift from scarcity thinking to joy. Imagine your life shifting from disappointment to deep appreciation. Think about how your relationships and business could flourish with an attitude of enough.

More than enough.

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DIY Lotion Bars

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Seriously? Lotion in a bar form? YES! These glide over your skin making your body feel (and smell) amazing. Using all natural ingredients you eliminate toxic junk from going into your body. Remember our skin absorbs EVERYTHING you put on it so those store bought bottles lotion contain lots of stuff that can be harmful over time for our bodies.

Making these is quick, easy AND fun. Plus, they make awesome gifts!

Ingredients

  • 1/2 cup beeswax
  • ½ cup coconut oil
  • ½ cup cocoa butter
  • 1 teaspoon vitamin E oil
  • 15 drops of doTERRA essential oil

Recommended essential oils: my favorites are Citrus Bliss, Peppermint, Lavender.

Directions:

  • Measure all ingredients, except for essential oils, in large glass jar.
  • Place jar in saucepan with one to one and a half inches of boiling water.
  • Stir ingredients until combined.
  • Once melted, remove from heat. Let rest three minutes.
  • Add essential oils and stir or swirl jar.
  • Pour mixture into silicone mold.
  • Massage lotion bar on skin for moisture.
  • Wrap in a fun paper and tie with twine for a cute gift.

These are so fun! You can find the molds in my Amazon shop listed below and if you check out this handy ebook you can learn more about essential oils and how you can get the most pure and potent in your home.

Gratitude Diffuser Blend

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Gratitude is the #1 way to shift out of low frequency emotions like fear, grief, shame and lack… and into high frequency emotions like joy, peace, trust and love. Gratitude produces dopamine! Dopamine is our brain’s pleasure chemical. The more we think positive, grateful thoughts, the healthier and happier we feel. Amazing, eh?

What if you started saying 5 DIFFERENT things you’re grateful for every single day. Try it! it has changed my life!

Gratitude. Gratitude. Gratitude.

I hope you enjoy this diffuser blend today and I invite each of you to pause for a moment, and recognize all that is GOOD!

Gratitude Essential Oil Blend

• Siberian fir; breaking negative emotional and spiritual patterns

• Frankincense; raise awareness, shine your bright light

• Grapefruit; appreciate who you are

• Wild Orange; abundance and bright future, gladness to the heart

• Geranium; heart opening, realize security in what you do have

• Clove; instills power, sense of protection, integrity

Amber chips—A fossilized tree resin, amber radiates laughter, vitality, and courage. This stone holds the protective energy of our beloved trees, the guardians of Earth. Radiating the golden ray, amber shines light on new paths as obstacles become the stepping stones of growth. Amplifying one’s life force and physical drive to fulfill one’s destiny of simply being human. Amber is a powerful healer and cleanser of the body, mind and spirit. It also cleanses the environment. Amber draws disease from the body, healing and renewing the nervous system and balancing the right and left parts of the brain. It absorbs pain and negative energy, helping to alleviate stress. Amber clears depression, stimulates the intellect and promotes self-confidence and creative self-expression. It encourages decision-making, spontaneity and brings wisdom, balance and patience.

This blend is also available to purchase!

Circadian Rhythm

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Have you ever heard of the circadian rhythm?

The circadian rhythm, also known as your internal body clock, is responsible for making you feel alert and sleepy throughout the day. Ideally, you should feel most alert early in the morning and sleepy as it becomes darker and later in the day.

The circadian rhythm is the reason why teenagers find it difficult to go to bed and wake up early, because their melatonin is released later than adults and children, so they’re awake later. Jet lag and shift work also interfere with the natural body clock as well as long and irregular hours.

Get ready to hack your circadian rhythm for sleep:

•Go to bed and get up at the same time every day and diffuse trees and flowers
• When you wake up, take a morning walk and get some sunlight on your face
• Try a sunlight alarm clock that wakes you up with light
• Pop citrus and mint oils in your diffuser to start waking up your senses

Price Per Drop

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The number one reason people give for not using essential oils is because they are expensive. Here is the deal—a drop is a considered a “dose”. A typical bottle has 250 drops (doses).

Lavender—9 cents to sleep well for over half a year….plus amazing skin benefits for burns or cuts. Oh, and anxious feelings—a drop.

Melaleuca—8 cents a drop will give you amazing skin cleansing, germ removal and if you put a few more drops into a spray bottle with water you just made an awesome household cleaner.

Peppermint—9 cents a drop and you can ditch the Tylenol for your headaches and fevers. One drop equals 28 cups of peppermint tea. You’ll be getting digestive support for a long time with this one.

Lemon—4 cents. Yep, 4 cents to detox your body, clean you house, brighten your mood and just basically feel amazing.

Breathe—8 cents a drop to breathe easier going into the winter season. Congestion and coughs will be much easier for 8 cents a drop. You know that Vick’s stuff is full of yucky chemicals right?

Drop=dose. It literally costs you pennies.The initial investment is so worth it.

This is my absolute favorite starter kit. There are others to choose from though!!

Plus until the end of the month, I am tossing in a bonus oil, plus my usual amazing welcome package! Yay! Let’s do this!

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True Measurement

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Over the course of the last eighteen years I have gone from being roughly 100 pounds heavier and oblivious of my health to obsessing on every calorie and every step.

And I mean every calorie and every step.

Both extremes were missing a huge and important aspect of health—joy and contentment.

When I was heavy I was so toxic in my mind, body and sprit that I spent my day just surviving. In that season of my life I was a really young mom, one kiddo with a significant and challenging disability, a marriage that was empty and I was consumed with giving to my family, not myself. I had no concept of balance.

When I was exercise and food obsessed I was equally toxic. I would log every crumb that passed my lips and I walked around my living room late at night countless times to reach my step goal. I overdid my body to the point of big time injuries and I completely lost joy in eating delicious foods and the nature around me while exercising.

Again, no joy, no contentment and no balance.

Now, I am free. I measure my happiness not by the size of my pants or the number on the scale. And I am working hard to not measure it by the steps on my watch—this is still a struggle for me.

I am working to measure it with the internal state of bliss I feel most days and by the purpose that I have discovered and the light that I share.

That is contentment and wellness of the mind, body and spirit.

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Full Moon

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The full moon is traditionally known as the time of letting go…of releasing what is no longer serving your highest good.

It’s a good time to ask yourself where do you feel constricted? Where do you feel bound? Where do you feel obligated? Where do you long for freedom?

With freedom comes joy. And joy is the ultimate goal, right?!

Sit quietly today… ask where you need to release responsibility that you’ve been carrying that really isn’t yours to carry. This could mean stepping out of drama between friends or co-workers. This could mean letting go of volunteer positions or projects you said yes to out of obligation.

Another question to ask is where is an area can I take better responsibility in order to receive the freedom I desire? This could mean de-cluttering your home or making freezer meals to free up mental and emotional space to play and be spontaneous with your family. Or this could mean really getting focused on the income producing activities in your business so that you can enjoy the travel you crave.

Remember… “Whatever is on your plate got there because you said yes to it.” Danielle LaPorte (Desire Map)

This blend is packed with clarity and releasing emotions.

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Chakra Balancing Blend

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I am hosting a special event next week for a great organization—the Ronald McDonald House here is Southern Colorado. This is an amazing place for families whose children are in the hospital to come and have respite from the hospital setting to sleep/rest, take a hot shower, enjoyfresh baked cookies, and be loved on.

The people who work at this special place are coming to me for an evening of self care and I am so excited to share this special blend I crafted for them.

Check out this special blend I crafted for them:

Vetiver to stabilize our sense of safety and security in an often harsh world.

Wild Orange to remind us of abundance and our creative playful side.

Ginger to help us to feel empowered ans strong as have to sometimes stomach hard realities.

Rose to nurture the ever loving heart.

Peppermint to open up communication and help us speak clearly and effectively.

Lavender to assist in soothing and calming our active mind so that we can learn to foster our inner knowing.

Frankincense to hold our highest Truth as our guide.

I made the blend using three drops of each essential oil and topped it off with fractionated coconut oil in a 10ml bottle. When used along the spine and on pulse points this blend will bring balance to all those important energy centers.

Amazing, yes?

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