Giving YOURSELF more time and attention will NOT be taking away time and attention that you have to give to others...it will give you MORE.
I spoke about this on my Instagram stories last week because this kept coming up a lot in my sessions with coaching clients. Although I don’t believe this is only an issue that women have, I do hear it a lot from not only my clients but from other mama friends. This idea that if we give ourselves any amount of attention, it is selfish and taking away time that we NEED to put on the daily tasks at hand or the people we care for in our lives.
While yes, there are only a certain number of hours in a day and we cannot actually create MORE time, we can create more within ourselves to give by actually taking some time to connect to our self. We seem to be plagued in this society with the idea that more is more and if we aren’t spending every waking moment in action and in the doing, we aren’t actually being a productive and valuable human. This is such a harmful mindset and one that is the cause of so much burn out and stress and anxiety. Not to mention the obscene amount of expectations that are placed on women, whether at home or in the workplace, mental load or physical load of daily life. That being said, we have to take back control of our own burn out around it all. We have to step up and step in to a new way of existing and make it NON-NEGOTIABLE each and every single day in order to make it clear that which is no longer acceptable.
I know the moment that my daughter is in burn out. She all of a sudden stops listening, she gets punchy and can’t seem to focus on anything. When this happens, we know that she needs to power down and really, get quiet with herself. If it isn’t actually time for bed, we offer some options to be safely alone in her room for a bit of time. Sometimes it means she lies down and listens to a story, sometimes it means that we simply put some soft music on while she plays and sometimes it’s non-messy art time. We leave the room and she spends time alone, tending to herself in any way that she feels fit. In fact, as I write this, she is in her room coloring mandalas, listening to stories with oils diffusing! All of it her choice in how to care for herself. As her parents, we have made this kind of time non-negotiable for her for now, while it's our job to help guide her along and read her signals. However the older she gets, the more she takes this time voluntarily and hopefully it is something that she will carry with her for the rest of her life.
As adults, we seem to forget that we still need this every day too. We don’t outgrow the need for this kind of time, care and attention. And yet we so quickly and readily give it away as if we can just keep on plowing through without any consequences. What is even worse is that even when we start to feel and notice the consequences, we STILL don’t allow ourselves the option to slow down and get more deliberate with our own attention. We have gotten so good at normalizing stress and fatigue and mental overload that we simply carry on, business as usual. Whereas if we were to just stop, take a bit of our time and sanction it off for ourselves, we could relieve some of the pressure.
To dive into the deep end a little bit here, this issue when it comes to women is so prevalent because we often don’t value ourselves enough to take the time. Much of that is because we have been told that giving to others is the most important thing to do and should always be first on our list. We are programmed to think that our love must first be constantly projected outward both in how we give it and in how we pursue it.
So how radical would it be if we decided that today, we were going to begin giving ourselves 5-10 minutes each day (longer if you can) of your own undivided attention? What if you made it non-negotiable and actually put it at the top of your priority list or even added it to the calendar? And I do not mean to stop doing whatever you are doing and go scroll social media or watch something. I mean that you sit with yourself, you breathe, you journal, you do something that is the opposite of distraction because it is actually cultivating inner connection. I am willing to place money on it that if you did this for the next several weeks or months you would notice a drastic difference in the overall quality of the time and attention that you give to others. You would actually notice that you have so much MORE to give of yourself, because you are first and foremost in the nurturing of yourself. It would change the way that people interact with us, the way that we interact with people and most importantly for me, finally teach our daughters that self-care is not selfish. Self-Love is not arrogant and that Self-Worth does not come from an outside source.
I would love to guide you into this new, radical way of being. The entire month of March is going to be all about meditating each day. You may be surprised at what this means, and if you are someone who has never even considered meditating before, I highly recommend you signing up! All month long I will guide you and help you create some sacred time for yourself each day through the art and practice of meditation. The entire cost is $25 which means that you will be spending less than $1 a day on yourself, but I promise you that it will pay off as if you spent millions! So are you ready to be the radical, feminist (and I don't just mean female), most empowered self-care/self-love/self-worth advocate you have ever been?
Be able to give more of yourself by first giving more TO yourself.
Audrey and I made these yesterday for her to bring to her classmates today! They were super simple and fun! We used this super inexpensive kit from Amazon that came with a mold, sticks, wrappers and twist ties.
We used Lemon Essential Oil as the recipe suggests, but you can use any doTERRA oil that is made for consumption. Quick Tip: You will know if a doTERRA oil is OK to be ingested by looking at the bottle, if there is Supplement Information listed, it is OK to take internally. Also ONLY use doTERRA oils for internal use, not all oils are created equally!
1 cup sugar
⅓ cup honey
2 tablespoons water
5 drops Lemon oil, or oil of choice
Please forgive me, the entire concept and idea of this post was stolen from Ange Peters and a recent post she put in her Instagram Stories. I believe she even talks about them on her podcast, though I have yet to listen. But still these three barriers resonated with me so much, that I wanted to write about them from my own experience and point of view. So here are the 3 Barriers that people must cross before they decide to purchase doTERRA:
#1. You're doubtful that the oils will work for you.
There is so much information and misinformation out there about essential oils that it can make our heads spin when it comes to wondering whether or not they actually work and will work for us. We live in such an evidence based society that we often need to know exactly why and how something will work for us, before we even venture into trying...well...at least when it comes to natural remedies. A funny thing I have noticed is that the majority of people don't actually question the drug that their doctor writes them a prescription for. Now I know, "but they are a doctor and your doTERRA Wellness Advocate is not." That's true and I would never directly encourage you to go against medical advice, so long as it aligns with your own feelings of comfort and trust in moving forward with things. But the issue is that we don't usually even get to the point where we are questioning how we feel about what is being told about our bodies and the best way to help them heal. We tend to put our medical professionals on pedestals and believe that whatever they have to say, is complete and utter truth, even going so far as to ignore our own intuitive knowing. We put our own healing in the hands of someone else and that, to me, is a very serious issue. I am NOT saying that we shouldn't seek out the support, advice and wisdom of professionals. I very much value the study and effort that has gone into honing their skills. I come from a long line of them and have a deep respect for anyone who enters into the field of healthcare. But I do want to call out the very serious imbalance that has been present in learning how to care for ourselves in the best way possible vs. simply looking for a quick remedy that can be handed to us by someone else. And medicines don't work for us all the time. How often do we hear that we need to change to a different dosage or that there have been major side effects due to a new pill being taken. As much as we hate to hear this, Science is an imperfect practice. It ebbs and flows with the rest of life, with new information being learned every day and old ideas and truths being changed or even dis-proved.
All of this to say, it's ok to wonder how oils will work for you, but please release the doubt, because the only thing it is perpetuating is a deeper doubt within ourselves around what is possible for us. It is very possible that a medication prescribed by a doctor will work wonders. I've seen it happen. It's also possible that using an essential oil to calm your mind, aid in digestion or clear your skin will work wonders. I've also seen it happen. It is my personal belief that our doubt is a powerful teaching to show us exactly where we could let go a little more and practice both willingness and trust. And if you are willing to try that pill they may cause damage to your kidney's or low libido, why not try an essential oil? (that will do none of those things btw).
#2. You question if there's any difference between doTERRA and what you can buy at the mall or health foods store.
There are a couple of ways that I could address this. Number one, whenever anything becomes trendy, people tend to want to capitalize on it. It makes sense and I don't fault that. However, there is so much information out there now that talks about "greenwashing" and how because something is labeled as using essential oils, or all natural, we quickly think well this must be good then and if it's cheaper than an alternative, even better! But we are now learning that just because the beautiful label says it to be true, does not mean that there aren't things inside the bottle that can cause harm. Here's the truth, there is no governing body for essential oils. The FDA does not approve or disapprove them (nor would I necessarily trust them if they did, hello they approved aspartame). This means however that inside your store bought bottle of essential oil, there could be, and often are, other fillers to help keep the price down but the oils moving off the shelf.
One of the reasons I stand so solidly behind doTERRA is that they third party test all of their oils. On the bottom of each bottle you find a number. Then from there you go to SourcetoYou.com and you can read the test results of each batch of oil. Not to mention that there have been numerous independent studies done now on all different brands and each time, doTERRA comes back clean as a whistle with no adulteration or fillers.
The other point I will make about purchasing oils at a store vs. through a wellness advocate is that you get more support via the latter route. Essential oils are potent and powerful and chances are, when you bring them home there is a moment of "Now what?". Part of the perk of going through someone you know and trust (and yes, there are untrustworthy advocates too), is that you get to learn about how to use the oils in a way that really works for you. Personally, I am here for all of my team to get their questions answered at any time, to provide free resources to learn more and to help them create rituals and routines around using their oils so they get the most impact out of them. And when the argument comes in to play that they are more expensive than other brands, I simply say that in this case, you really do get what you pay for both in quality and service.
The bottom line, there is a very big difference in doTERRA essential oils and those that you can purchase at the store...both in quality and structure. Speaking of structure...
#3. You're aware that doTERRA is sold through the network marketing model...doesn't that make it a pyramid scheme?
I am fully aware of the skepticism around this topic. In fact, in doing research for writing this post, I came across some comments and blogs that just spew hate and vitriol for MLM's and the people who work within them. It was actually incredible to read some of the things that people attach themselves to and choose to put energy towards, based on something they likely don't understand.
Let me begin with this, Multi-level Marketing /Network Marketing is not a scheme. Bernie Madoff was a scheme. But doTERRA has very specific reasons for why they chose to go the route of having their product shared via person to person vs. selling in the store. Much of it what I mentioned already above about the importance of continued education and learning for all who choose to use essential oils. But let me also un-demonize the model of network marketing for a moment:
I have a mentor and teacher from who I study with and learn from, Elena Brower.
She provides us with hours of content, education and resources to learn and study from to help support us in our own growth, as well as our desire to support others in their growth. When I do well, yes you betcha, she lights up and gets rewarded. But so do so many others, and that in turn inspires us all to continue to work and learn and grow and share. It is truly a network, mostly of women, who spend our time and our efforts learning how we can revolutionize health care while keeping our own health in our hands, rather in the hands of someone else. We are a network of teachers who light each other up, take our work VERY seriously and are committed to honesty, transparency and intelligent action. And yes, abundance because making money doing something you love, while helping people, is not a negative thing.
Not to mention, there is no get rich quick thing happening here. It takes a TON of work and I am learning to run my own business which means I have had success and failure all over the place. Schemes exist, in all areas of life, including health, wellness and traditional healthcare. But to paint a model that is simply different from what we are used to in this ever growing corporate society as a scheme, I believe is incredibly short sighted.
I am curious to know if you use doTERRA, were these barriers that you too had to cross? Are you possibly interested in what you see me constantly posting and writing about, but you resonate with some of what I addressed above? One thing you should know about me, if you don't already is that I am nothing but genuine and truly here to serve, support and inspire. I would absolutely love to help get more of your questions answered and help you break through the barriers that tend to keep us in one place. I certainly had to do the same thing myself, 4 years ago and I am so very glad that I did.
Email Me: Sara@oneOMatatime.com
Recently, an article in the NY Times was brought to my attention via an online Mom's group that I belong to. The article, entitled "Who's Afraid of Gwenyth Paltrow and Goop?" speaks to something that I have been wanting to talk about for a long time, which is how deeply ingrained Patriarchy is when it comes to self-care and wellness. And something that I want to be very clear about...it's not just an issue with men, but rather it is actually very much an issue that we as women have to face and acknowledge. Upon reading the above article, I couldn't help but think, what if Gwenyth were a man? Would she be treated differently? Would she take far less heat for trying these very outside of the box modalities of care? Would she actually be praised for getting in touch with her vulnerability and need to find spiritual healing? Would women judge her less and more men actually get on board? I, of course, cannot prove this (much to the chagrin of our evidence based society), but I would be lying if I didn't say that I think it's very possibly true.
Even more honestly, I will share that I have often had the thought that if my husband were to decide that he wanted to jump into my business with me, not only would I garner more attention, but things would grow exponentially faster. We have had the candid discussion that if all of a sudden, the world started to see him talk about the power of essential oils and how they work for him, people would more readily dive into believing, rather than pass it off and spiritual "woo" (see one of my latest posts on why that word is no longer ok). This is not me saying "Oh woe is me" to be clear. My husband fully supports and backs me up in my work, his interest simply lies elsewhere in his own career. And I don't actually desire to have him as a business partner, simply because of that reason. He would have to be just as passionate as I am about teaching the art of self-care as I am, because in truth, while I wish to continue to grow financially, it isn't all about the money for me.
But I think the hard reality is that, we as women, have allowed patriarchal views to usurp the power we have over our own intuitive knowing. We look for things to be "knowable" or "proveable", when there was once a time when we were able to simply listen to ourselves and each other and create healing rituals and practices for both ourselves and those we care for. Instead, we have been programmed to turn towards doubt and skepticism and so quickly roll our eyes at those who wish to take a stand for alternative, out of the mainstream options.
I am not saying that Gwenyth Paltrow needs be the end all be all of wellness. And I am humble enough to say that while quick judgements based on her outward personae are easy, I don't, in fact, know anything about her, her life or what she has been through to want to be in the pursuit of such practices. But I do know that we have to stop judging women in wellness, especially among each other and we have to break down the walls that patriarchy has so widely built in our own points of view. And so I invite you to ask yourself this, "If Gwenyth Paltrow was a man, do you think she would take less heat?". Read the article and then I am open to an honest and respectful conversation about this in the comments below...
Today was the first full day that I lived without my grandmother in the world. It’s a very strange thing. Even when someone you love is sick and you know that the last time you saw them could very well be the last time you ever see them, it’s a very strange realization to all of a sudden spend that first day without them alive. She passed away yesterday morning at home, my mom by her side, tending to her with the most awe inspiring care. My grandpa there, whispering to her over and over again “I love you, I love you, I love you.” Today may as well be the first full day that he has ever lived without her as well after almost 70 years together.
Theirs was a love that people write about in the movies and I mean that with no exaggeration. They could have given Ryan Gosling and Rachel McAdams a run for their money. They met when she was 15 and he, 20. They were married shortly thereafter and she followed him around the world while he served in the army. Two of my uncles were born in Panama, the other three children in Virginia including my mom. Then they flew off to Japan for 5 years. One of my greatest inspirations is the story of my grandmother traveling by herself, with all five children under 7 in tow to meet up with my grandpa in Japan. I have only one child and that thought absolutely terrifies me, and yet to hear her tell the story with such confidence and “matter of fact-ism” always made me look at her as if she had some kind of superhero powers. I’m pretty sure that all other mothers will agree that she did.
But perhaps the hardest part of this first day has been really facing the realities of death through the eyes, ears and ponderings of my 4.5 year old daughter. We have decided to be very honest with her about death and so yesterday when we got word of her passing, we didn’t hide our tears or make up some story. I actually found out while walking home with her hand in hand from our favorite Saturday morning theatre class. I felt her little hand in mine as we walked together, silently, down the street. It was almost vigil like as we walked past people going to temple for Shabbat, other kids and parents walking/running by. We simply walked all the way home, saying very few words, which for a 4.5 year old is quite rare. She has witnessed me grieve and cry a few times since and has even been able to express that she too feels sad. She has asked questions like “But G-Pop is still here?” as if trying to figure out the logistics of it all, knowing that they go together. Then today she asked me the hardest question yet...just before bed this evening she asked me “Mama, why do we die?”. It was one of those moments as a parent when you totally understand why stories of a baby carrying stork get made up because the discomfort of the truth feels so big.
Because the truth is that I don’t, in fact, know why we die. I know that everything has a cycle. I know that all things that live must eventually also die and that, to quote Elton John, this is the circle of life. I know that in nature, in order for things to become new again, they must go through a season of dying, much like this month we are in. But to have an answer to why we die, to me, is also to have an answer as to why we live. And I don’t have one for either. Even in all of my yogi, meditating, energy healing glory, at the end of the day I am humble enough to admit that I do not have an answer to this question and to fully entertain that there may never be an answer to this question. The only thing that I truly know is that I don’t know.
Perhaps this makes me the most spiritual agnostic on the planet. I believe so wholeheartedly in tending to our energy each day, in sitting with ourselves in meditation and using all kinds of tools to help ourselves through the daily challenges of being human. And yet, I am unable to commit to any belief that wraps itself in certainty. I would dare say that I am unwilling to accept that someone on this earth knows something more than the rest of us do about such an important question. I have things that I want to believe. I want to believe that we are all energetically connected. I want to believe that this concept God is an entity that lives inside each of us. I want to believe that there really is a light inside of me that is a reflection of the same light inside of you, and every person that I meet. And I want to believe that there is some purpose to all of us walking around on this earth for a period of time, making connections with each other and then one day, no longer waking up. But to know for sure about these things, I cannot and do not.
I want to be very clear, I do not have a bleak outlook on life. Quite the opposite. I am filled with joy and hope and intense love each day. I genuinely stand in awe and wonder what it means to be alive and have these incredible human experiences. And the way that I do that in the face of this immense void of not knowing is simple; I get supremely comfortable with the uncertainty of it all. I work so hard each day to accept the fact that I do not know when my last day on this earth will be, when the last time I get to kiss my daughter goodnight will be, or my husband, or when the last time I will get to speak to my mom on the phone will be. It is gut wrenching in a way and yet, I am committed to facing that uncertainty head on, not with fear but with the grace of trust. I refuse to allow the fear of what I cannot put an answer to, to carry me down a path of constant fret and worry and doubt. Instead, I dare myself to rise to the occasion in the face of uncertainty, to find ease and peace and comfort in all that I do not know. I dare myself each day to find freedom in this reality.
At the end of yoga, we practice savasana. Shava in sanskrit means corpse and asana means pose. The intention is to practice dying, lying there in stillness after so much living through the movement of our bodies and our breath and our sweat. And while you could certainly make an argument for how it is a practice on how to die well, for me, it is the practice in how to live well. Lying in stillness at the end of practice, is that reminder that one day we will be here for good, but for this day, while we are able to move and breath and sweat, we must do so with the greatest attention to the present moment. There is a quote from the song “Awake my Soul” by Mumford and Sons: “Where you invest your love, you invest your life”. That is what savasana reminds me each time I lie there, that I know who and what I love and that I am, in fact, alive now. Knowing that, is knowing enough.
I did not go into all of this with my daughter tonight. Instead I simply held her close, gave her a hug and said “I don’t know why we die my love. But I do know that our love for each other never will. Just like the love that Nene had for me and I have for her is still here and I can feel it, even though she isn’t. And one day you will pass our love on to other people in your life, possibly your own children and in that way, we continue on.” She seemed satisfied with that answer for now. We crawled into bed and I laid with her as she fell asleep thinking to myself how beautiful this life is, even in all the unknowing. Possibly even because of it. Perhaps the mystery of it all is what gives it such love. The kind of love that I feel for my daughter, that my mother feels for me and that my grandmother felt for us all. I believe that we are lucky to not know the answer to “why” we live and die. I don’t think we actually need to know. Instead, it gives us the opportunity to live now, to discover more each day and only increases the value of the love we all so fortunately get to give and receive from one another. And on this very first day, knowing that my grandma, my Nene, is no longer walking this earth, I am grateful for the investment that she dared to give to me, despite all that is unknown.
I loving memory of Yvonne Steverson 1935 - 2020
Below I am sharing the 3 ways that you can use essential oils and 3 FREE E-Books to further your education on how to use essential oils safely, effectively and intelligently!
Aromatic use of essential oils is especially powerful.
The sense of smell is a tool that can elicit powerful physiological, mental, and emotional responses. Essential oils are quickly absorbed by smell receptors, which have a direct link to the limbic system, which is the part of your brain that stores memories and emotions. Some essential oils induce uplifting or invigorating effects, while others are more calming.
Diffusing is one of the simplest ways to use essential oils aromatically. You can use an essential oil diffuser if you’d like but using essential oils aromatically does not require any special diffusing devices. You can achieve the same health benefits by simply placing a few drops of essential oil in the palm of your hand, cupping it around your nose, and breathing deeply.
Other Ways to Use Essential Oils Aromatically:
Apply oil to a cotton ball and place in the air vents of your vehicle
Mix oils in a spray bottle with water and mist over furniture, carpet, or linens
Add oil to a batch of laundry or to dryer sheets
Use in household surface cleaners
Essential oils easily penetrate the skin for localized benefits, making topical (on the skin) application a great way to experience the benefits of essential oils. This is why doTERRA works to create potent essential oils that are powerful enough to promote healthy-looking skin, yet gentle enough to use on a daily basis.
When used topically, essential oils can improve complexion and skin tone. They can also be used as part of a soothing massage. Before topical application, be sure to follow all label recommendations and dilution instructions.
Beneficial Areas You Can Apply Essential Oils
Forehead and temples (unless the oil is classified as a “hot oil”)
Chest and abdomen
Arms, legs, bottoms of feet
Other Ways to Use Essential Oils Topically
Add a few drops of oil to a warm bath
Make a hot or cold compress by soaking a cloth in water, adding essential oils, and then applying to the desired area
Add oil to a lotion or moisturizer and then apply to skin
Sensitive Areas to be Avoided
Some facial areas, such as the skin around the eyes
Eyes and inner ears
Broken, damaged, or otherwise injured skin
When ingested, essential oils directly enter the blood stream via the gastrointestinal tract, where they are transported throughout the rest of the body. Essential oils are readily transported to all organs of the body, including the brain.
Follow label recommendations and other professional guidelines for dosage when using essential oils internally.
Effective Methods of Internal Application
Add essential oils to water, smoothies, milk, tea, or other drinks
Put a drop under the tongue
Take in a veggie capsule or add to a small amount of applesauce or yogurt
Use oils in recipes for cooking or baking to replace fresh or dried herbs and spices (Remember, essential oils are much more potent than dried or fresh herbs and spices, so start with a very small amount. Use a toothpick for particularly potent oils.)
Someone is home sick today and so I thought I would share what we do to help her through it and how we specifically use our essential oils. One of the reasons that I am in love with oils is how they let us help her through her sickness while allowing her immune system to go about it's natural function. Many essential oils are adaptogentic in that they have the power to either sedate or stimulate, depending on what is needed. What's even more important is that the body's natural intelligence recognizes them and so there is no disruption or confusion when they enter the body. Ever wonder why so many synthetic drugs have so many side effects? When something that is inorganic matter enters the picture, our cells and organs have to work extra hard to learn how to process them, disrupting natural function and otherwise using energy that could be used for healing what the actually needs to be healed. This tends to prolong the healing process and while we may be able to supress symptoms, new things arise such as drowsiness or insomnia, headaches, naseau, dizziness, dry mouth and brain fog. Oils have the power to not only help the symptoms, but also help the healing without any of the side effects. And since the body is able to continue it's natural function of healing, it can often take much less time in comparison.
So we try as much as possible, when she gets sick, to simply, "let her be sick". It's difficult for sure as a parent to resist that urge to "fix" things and not let the programming of fear and panic get the best of you. But it's also incredibly beautiful to simply be able to care for your child's natural ability to heal themselves. And while I have said this before, I will say it again, should she ever truly need stronger medicine, we would never refuse it. We simply use our intutition and observation skills to know when to do so and when to simply let things play out.
So, without further ado, here is the basic protocol that we follow:
The Symphony of the Cells Basic Protocol:
This is my #1 go to when Audrey gets sick. It is the first action I take and continue throughout the duration of her not feeling well. I highly recommend anyone who is interested in all different protocols for a variety of things to check out Symphony of the Cells. There is a wide range of them and they are all incredibly effective for holistic caring. We use the "Basic Protocol" which is great for ear aches, cold, congestions, fever, headache, pink-eye, Body Aches, Flu, Stomach Aches, Asthma, Croup, Diarrhea, Whooping Cough, Immune Support, Sore Throat, RSV, Anxiety, Stress, Vomitting and Hand Foot and Mouth Disease.
You do not have to have your child lie down, although Audrey will always snuggle into bed and lie down on her tummy. Then we administer the following:
Frankincense: On her shoulders, we have her take a deep breath and then on her feet.
*This next step is not required, but I very much like to put a swath of fractionated coconut oil along her spine and on her feet as a carrier oil. Then I put 2 drops of each of these oils along her spine, massage it in for a moment and put what is on my hands and rub onto her feet:
AromaTouch Massage Blend
Peppermint - (This is specially good when she has a fever)
* I also will occasionally add in another oil or two such as OnGuard or Copaiba, depending on what sounds nice.
After all the oils are on, I spend some time massage her back and her feet. It simultaneously helps her body absorb the oils and her nervous system calm down. It's also just a really beautiful bonding that we get to have with her in how we care for her.
For Stuffy Nose and Cough:
We use the doTERRA Breathe Blend and Breathe Vapor Stick. We have both a diffuser and an essential oil humidifier so we put a couple drops of the oil blend in both. The vapor stick gets rubbed on both her chest and her back It is incredible in those middle of the night moments when she is woken up by coughing. Within minutes after we go in to apply, her body is able to settle itself and get back to sleep. Sometimes we will also have her take a hot shower, or sit in the bathroom and put a few drops in the steam and have her take deep breaths.
For Immune System and Digestive Support:
She continues to take her daily vitamins.
IQ Mega - an Omega-3 Supplement that provides 1,300 mg of concentrated omega-3 fatty acids per serving. Essential Fatty Acids (EFAs) are nutrients required for many key functions in the human body, including cell growth, brain development, muscle activity, immune function, joint health, and many others. While some fatty acids can be produced inside the body, essential fatty acids cannot be produced by our bodies; we have to rely on the food we eat to supply us with these important nutrients.Two primary essential fatty acids are omega-6 and omega-3 fatty acids. Modern science suggests that, for optimal health, humans should consume a 1:1 ratio of omega-6 to omega-3 essential fatty acids. Unfortunately, due to the abundance of omega-6 fatty acids in vegetable oils and our increasing consumption of fried and fatty foods, the Western diet includes omega-6 fatty acids in a ratio as high as 15 to 1. While our diets must include some omega-6 fatty acids as essential nutrients for life, the disproportionate consumption of omega-6 fatty acids as well as unhealthy hydrogenated or trans fats has been linked to major health problems. Studies also link low intake of omega-3 fatty acids to a higher prevalence of mental health issues.
Conversely, there is an enormous body of scientific information supporting the health benefits of increasing the dietary intake of omega-3 fatty acids. Studies have shown that increasing omega-3 fatty acid consumption has a positive effect on cardiovascular health and brain function, and helps support a normal immune response.* Increased consumption of omega-3 fatty acids has also been shown to have a positive impact on joint health, mobility, and skin health.
a2z chewable multivitamin - Combining a blend of B vitamins with a blend of vitamins A, C, and E, as well as botanical extracts, doTERRA a2z Chewable supports healthy cell development and longevity when taken daily. Cellular stress is predominately from free-radicals that attach to other healthy molecules and can cause damage. Cells are equipped to defend against free radical damage by employing electron-rich molecules called antioxidants like vitamins A, C, and E and others (such as those in the superfood and Alpha CRS®+ blends) to neutralize free-radical molecules. In addition to providing exogenous antioxidant protection against free-radical damage, the polyphenols in doTERRA a2z Chewable also support endogenous production and recycling of antioxidants made by the body. doTERRA a2z Chewable also supports healthy cell function by providing antioxidant protection to cellular DNA.
PB Assist Jr. - PB Assist Jr is a powdered probiotic supplement designed for children or adults who have trouble swallowing pills. It includes 5 billion live cells of a unique blend of six different probiotic strains, specifically selected for their benefits among children.
Our digestive tract has about 100 trillion probiotic bacteria, sometimes referred to as microbiota, microbiome, or microflora. That’s 10 times more than the total number of cells that make up the entire human body! When we think of bacteria, we usually think that they are unhealthy and that we should rid our bodies of all of them. However, our digestive system also contains good or healthy bacteria that can play a very important role in our digestive and immune health.
In our gut, we have “good” bacteria and we have “bad” bacteria and it’s always optimal to make sure that the good outnumber the bad. When we do this, the good bacteria can help lower the number of bad bacteria and provide an environment that is conducive for not only digestive health but immune health as well.* In order to promote microflora balance, many health experts recommend eating fermented foods like yogurt, sauerkraut, and kefir but probiotic supplementation can also be very beneficial.
In addition to all of this, we also use good and healthy food as medicine, one of our favorites being celery juice and of course fruits, veggies and good old fashioned chicken soup!
And you will be happy to know, that as I write this post, and after following all of this in even just the past 12 hours, Audrey just turned to me and said "Mama, I feel so much better!". The oils work, our bodies work and I am 100% certain that this kind of care for both our children and ourselves, WORKS!
For any questions about the above, send me a quick email: Sara@oneOMatatime.com
Yesterday I completed my 6th run this year. I’ve been on my yoga mat more regularly and organically and even as I write this, I am on my way home from the yoga studio having taken after teaching. None of these numbers are spectacular or outrageous in accomplishment. But there is a reason that I am especially proud of them because I have had a huge mindset shift these last few months.
It all started with an impromptu movement challenge that I created back in the middle of November. One day I simply decided that I was going to commit to moving my body in some way, 30 minutes a day for 30 days. There was no specific way that I had to move, I could go for a walk, practice yoga, dance, everything was an option. I shared it on Instagram and before I knew it, I had 40 people jumping in on the challenge with me. Every morning I sent out an inspirational email. In it I would include journal prompts and things to consider. Then in a private Facebook group each day I would place an accountability post for each person to comment on when their movement was completed. The sharing and stories that people showed up with was beautiful and inspiring and I watched in awe as so many people re-ignited a joy for moving their bodies.
So here we are 2 months later and I still find myself carrying with me the biggest lesson that I took away from it: “Move because you can, any way that you can”. This mindset has been a big key into changing the way I move and my motivation to do so.
For as long as I can remember, moving my body was a chore, something to check off the “to do” list in order to reach my goal in terms of how I wanted to look. The entire emphasis of movement and exercise was on the “end” result of how it would make me look. I wish I could say that when I found Yoga it changed. And it did a little bit, but I also very vividly remember thinking in the first few years of practicing how great those chaturangas were going to make my arms look.
The worst part is that moving and exercising from this space of motivation was only serving to hurt me. It was fueled by shame and the idea that I needed to be better than I was in that moment. And then, when it didn’t happen or I missed a workout, the guilt would set in and I would punish myself internally. It even got to a point where the movement itself was doing harm. I very clearly remember my senior year in college, waking up before the sun and a full day ahead of me and I would go out for a 6 mile run in the woods. Mind you, I was a theater major so each day was full of physical movement already. It was the year of my showcase in NYC and my goal was to get down to a size 0. I accomplished that mission. I also look back on it and can now see how incredibly unwell I was in my own mind. Movement was actually a weapon that I used to justify my own unhealthy attitude and mindset towards my body and how I looked. The irony too is that even when I got down to that size 0, it’s not like anything magically changed. I still didn’t appreciate my body or find any joy in it. The problem wasn’t my body. The problem was my mind.
Yesterday after I finished my run, I kept asking myself what feels so different now. That’s when I realized that I am simply moving when it feels good to move, however it feels good to move. I don’t measure my runs, I don’t count the calories I burned. When I roll out my mat now, it’s with the simply intention to move with presence. However that comes out physically doesn’t matter, whether I do 50 chaturangas or none at all.
I also take deep stock in the fact that I CAN move my body in the most literal sense. Currently my grandma is transitioning from life to death She spends her days in total stillness unable to rise from her bed. This past week, a professional athlete died. These are people who no longer can do the things that I am currently able to do. One day, I won’t be able to do it either. Not to mention all of the things my body HAS done like grow, birth and nourish a human being or how it simply walks me through each day, breathing breath and pumping blood effortlessly, without my having to think about it.
I move now because I can and I do what I can with my movement. I let it be enough because I am enough. I do not need to look any differently or “fix” myself physically because there is nothing wrong to begin with. And the irony is this, I am now moving more than I have in years past. I am finding joy in the effort I put in and total peace and acceptance when it’s time to rest. My heart knows it is an honor to live in this physical being and my mind finally agrees.
I challenge anyone who is moving from shame and guilt to try and shift you vision and mindset. Simply go out and move because you can, however you can with no agenda in mind. Plug into the freedom that comes from “I am enough” instead of the prison of “I need to be bettter/different than I am”. One day you won’t have this body or it won’t be able to move the way it can today and so can you create joy in the simple fact that you can. And as a BONUS: As you venture into this new mindset and feel inspired to share what movement comes out it, tag me on Facebook or Instagram and use the hastag: #MoveBecuaseICan
I have also started an IGTV channel where I share my own #MoveBecauseICan moments so follow along!
Let's shift the old societal mindset that movement has to always be leading to some better version of ourselves. Let's BE enough, exactly as we are so that as everything moves forward and onward, what we CAN do is already enough.
I am going to talk about something that has long been considered taboo in the world of self-help, self-care and mindfulness...money. For a long time there has been a quiet shame around asking for compensation for services in the world of yoga, meditation and self-care. I know that I am not alone in this because I have spoken to several of my friends and fellow colleagues about this topic and it seems to be ever present. I also know that this is true because I myself have fallen into the trap of feeling as though I need to offer my services for free in order to "gain exposure" or "get my name and my brand out there". Ironically, the post below this one is about the free oils class that I am hosting this weekend, which happens to be sold out. Please don't get me wrong, it is my JOY to be able to do this. And I have made a comittment to my doTERRA team to offer education and support in knowing how to use essential oils, because I believe one of the greatest gifts of going through a wellness advocate is that you also, get them and their knowledge. They are also all willing to invest in helping themselves, their families and the planet. That being said, what I do know is that the balance of these free offerings and undercompensation tends to be way off compared to the value that we place on ourselves and our work. This needs to change.
As teachers and practitioners, we have to value our time and our efforts more...
I have been a Yoga Teacher for over a decade now. Not only did I initially invest in my teacher training, but I have taken countless classes, workshops, seminars and programs since that time. I have read and studied and followed this area of interest over the course of the past decade to a degree that I could actually HAVE a degree in it. I do not, nor do I think that matters. But that is part of a problem, as we live in a society, especially in wellness, that so values the ability to PROVE our worth rather than to simply KNOW our worth.
Teaching yoga is a skill. There are so many skill based professions out there that don't require a 4 year degree. For example, when I go to get my car fixed, I don't ask the mechanic where he or she studied. I don't look on the wall to see what degrees are hanging. And while yes, we often go off of word of mouth recommendation, we do most often trust that because they have a garage and are offering their services, they have some kind of skill in fixing cars. It may have taken them years to acquire those skills, or perhaps they were passed down generationally, or perhaps there was a natural talent and interest that led them to the belief that they could actually fix cars and charge people money. But at the end of the day, they believed enough in their own skills to rent a space, buy a sign and charge a fee for their service.
As mindfulness practitioners, we need to be more like the mechanic. We need to trust in our own study, our own knowledge and our own talent. We also must start placing more value on our own effort and the TIME it spent honing our skills. Even more than money, time is our most valued resource. We have a finite amount of it on this earth and in this life. There is no reason we should not be compensated for it, when putting our energy into being of service of others. Service does not have to equal struggle and this is an antiquated mindset that must change. On the other side of things...
...We have to deem ourselves worthy of spending money on our SELF.
I do believe that if we can shift our mindset as teachers as mentioned above, this will also begin to shift. It is another form of teaching really. But yes, we must erase the stigma that it's not ok to spend money on resources that help put us in better connection with our self. Whether we are talking about therapy, yoga, a gym membership, a massage, coaching, essential oils, a retreat or an online course, at some point it has to become ok to help ourselves BE ok. I do not believe it has to cost a ton of money, or that we need to go into debt doing it. And believe me, as a yoga teacher who is married to an actor, I understand all to well the reality of a budgeted household. We are both working every single day to produce financial freedom, while also pursuing what we love, and that doesn't mean that there isn't struggle and sacrifice. But there are still times when we know that our own health and wellbeing is not the thing to be compromised. Instead, we most often choose to forgo the stuff, because for us, it doesn't matter as much as keeping ourselves healthy and our growth as human beings continual. We must also remember that...
...Money is an Energetic Exchange.
At the end of the day money is simply an energetic statement that says "This is where I place my value", both in how we charge people and how we spend on ourselves. We become more abundant in the areas where we choose to focus that energy. Either we ask for what we are worth and trust that those who feel and see that will continue to show up, or we say "I am worthy of spending this money and time on myself in order to feel and be my best self, because that matters to me". Both are in the name of abundance and both come from the choice of where we place value through finanical exhange. But we cannot have it the other way. We cannot put out free energy and expect that one day, someone will finally recognize our worth and pay up. And we cannot only seek out what is free and expect that we will all of a sudden we will feel like a million dollars and that's that. We both get what we ask for AND what we pay for.
Last year, I started a new business. I asked people to trust me enough to pay me and in exchange I would coach them using my years of experience as a student of yogic philosphy and mindset training and practice. Like the mechanic who decided they were worthy of opening up their own shop and asking people to pay them, I put value in my knowledge and asked the very same thing. In 9 months, that business has doubled. I am still not where I want to be, but I know that I can continue to grow and continue to ask for what I am worth, because energetically I know my own value. And I know the value of doing this kind of work and saying yes to spending your time, effort and money on it.
I will admit that last year, I gave away a lot of my time and services in the name of that old mindset of thinking that's how to gain exposure and get my name out there. And there will still be times when that is appropriate, becuase truly, I find great joy in being of service and making myself available and accessible. But I am also in a new mindset that knows I have a greater responsibilty if I really want to shift the landscape of how we view self-care and wellness. I ask people to put themselves first for a little bit of time each day and that MUST, at some point include energetic investment, including money.
My dream is to be financially abudant enough to have the freedom of time with my family AND to work and live with the utmost of generosity, in service of others. In order to make that happen however, I must first value and be willing to fill my own cup. Speaking of that...
I have two workshops coming up in February and March. Both of them are online and both of them cost $30. They will each consist of an hour long masterclass and then continue on throughout the month with support from me and a like minded community. February's workshop falls in line with this topic very much as it is called "Fill Your Own Cup" and is all about how to place yourself at the forefront of your own attention and care, for a little bit of time each day. March is a Meditation workshop and challenge to help get you started and strong in a daily meditation practice. In the $30 cost, I am essentially asking you to value your own time and attention at around $1 a day (a little more in February and a bit less in March). I am also asking you to value the time and effort and thought that I am putting into these two programs, which spans over a decade of time and study. Let's shift the narrative around this topic of self-care, self-worth and the value of taking time to care for ourselves, both as the teacher and the student. Let's value our own energy so that there is no confusion, or shame in knowing our own worth. I am worth it and so are you.
To Sign up for One or Both workshops (and get a small discount for doing so) click HERE.
On January 19th at 8pm EST I will be hosting a Free Online Essential Oils Class for Stress and Anxious Feelings. There are a couple of things that will make this online class totally unique and unlike anything I have ever done before:
1. For those who sign up to participate, I will be sending you the samples of the oils we will be using ahead of time through the mail. This class will be an interactive experience where we will put the oils into direct practice that night and experience what they can do first hand. And the best part is, you can do it from the comfort of your own home.
2. The space will be limited, so any questions that come up will be able to be answered and everyone will recieve more personal attention. Spots are already filling up, so it won't be long before it is sold out!
3. I will speak to some of the science behind each oil and how it works in our bodies and brains. This will allow us to have some insight as to why they work and how to intelligently use them.
4. There will be a raffle for everyone who attends and a giveaway of doTERRA's latest blend that includes the most studied essential oils to help with stress and anxious feelings.
5. A personalized kit will be made available that night to all those who attend.
I would love for you to join me for this exciting new way to offer and teach the education behind essential oils and how to use them effectively!
Sign up HERE and feel free to share with any friends and family members who you think would enjoy it. Space is limited and half the spots are already taken, so make sure to do so ASAP!
is a Mama, Wife, Teacher, Writer and Creator of One OM at a time. She has been teaching and studying yoga since 2008 and has taught at studios in Syracuse, Boston and New York City. For two years her hOMe was wherever she, her husband Justin, their daughter Audrey and pug Oscar find themselves as they traveled for Justin's job on the national tour of Matilda the Musical. This way of living has really taught Sara that yoga and mediation requires nothing more than some time and a space for your mat. You can find Sara teaching regular classes in NYC, workshops and retreats all over the country as well as in her very own online studio right here!