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!
My 2020 Goals are: To do everything I was doing in 2019, simply with more presence and consistency. I am going to trust the unfolding and process of my life by not needing to be a new version of myself. I am going to honor this last decade, with love and admiration for what it brought me and open my arms to all that is yet to come in this new one. I am not going to promise to do more. In fact, I am looking for ways to do less so that I can BE more. And this entire life I have been living has been leading right to this moment. And this moment is leading right to where I am headed next and it is all one big, beautiful, imperfect adventure of moments and pieces of time strung together to create this one precious life. I am grateful for it all, the past, the present and the future. Presence and Consistency. And Trust. Here's to 2020.
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!