Sun Salutations A ~ the perfect place to start

Sun Salutations A ~ the perfect place to start

 

The Sun Salutations A (Essential Sequences) is one of my favorite sequences. This particular sequence is not always taught with the auspicious intentions it deserves, the humble Sun Salutation is usually thought of as a beginners introduction to yoga. It is performed in studios around the world and thought of as an energizing sequence that harmoniously links the body, breath, and mind. It can effortlessly revitalizes every aspect of your being. From the physical, as a fantastic total body toning routine and circulatory energizer. To spiritual uplifting you before your day had begun or after it has started to take its toll on you.image

Many argue that the translation to the English “Sun Salutation” doesn’t capture the intention and experience of the word namaskar. ‘Salutation’ has little to do with the heart and life. Namaskar means ‘to bow,’ to recognize with your whole being. Reaching up, bowing forward to the earth in prostration. Which is intense, the meaning is inherent in the movement.

Surya Namaskar embodies yoga of the West, It is intensely physical but when done correctly. It is also equally used to uplift the spirt. So much of the yoga today reflects both ancient and modern ideas.
Understanding the meaning will allow you to better focus on the healing energy of the sun and your connection everything around you As you grow in your own practice.

First and for most Breath & Mantra Drive Surya Namaskar

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To enjoy the full experience of Surya Namaskar
•First, let the breath lead the movement.
•Each inhalation and exhalation should draw you into and through the next pose (not be forced to fit a predetermined pace).
•Take the time to fully contemplate the meaning of Surya Namaskar (a sense of authentic gratitude to the sun, the Earth and your Life).
•I highly recommend adding a mantra to the movements. (With mantra you are able to clear the mind and focus on positive) (you can use any sacred sound, including Om, on the exhalations. If it feels more comfortable)
•Try practicing outdoors, in the presence of the sun. Experiencing Namaskar outside of a studio is a completely different experience! 💛

image🔆Please Practice Sun Salutations in the Morning 🔆
Although Sun Salutations can be practiced at any time of the day, early in the morning is considered one of the best times for yoga and meditation practice .
🌟Starting you day on the right foot !

imageThe mind is most calm and clear before you have begun your day. The hour just before sunrise is called Brahma muhurta “time of God”. It makes little difference if you are or are not a religious person, starting your day with a clear, happy head and an energized body always sounds wonderful! Hopefully early in the morning you can be alone, without demands and distractions. Take this time for your well being! Rising early can also provide a greater intention for your day.
Sun Salutations can awaken the body, focus the mind, and connect to a sense of gratitude for the new day!
This simple morning ritual whenever you wake up can change your outlook on the day and positively effect every area in your life. Bring the attitude of the Sun Salutation to your heart and mind, use it to allow sun shine and gratitude for this and everyday inside your heart.

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Sun Salute: Classic Surya Namaskar Yoga Sequence
Tadasana(Mountain Pose)
Start by establishing equal weight on both feet and a tall, bright posture through the spine and crown of the head. Bring your palms together in front of the heart center. Pause and imagine a sun at your heart, shining brighter with each inhalation. Sense gratitude for the life-giving energy of the sun, for the prana (life force) that flows through you and all beings.

Urdhva Hastasana (Upward Salute)
Inhale, turn your palms out, and sweep your arms up and overhead. The spine can take a gentle backbend, lifting the heart and expanding the chest. Let this movement be a gesture of opening to life. Gaze up, keeping the forehead relaxed and the face soft.

Uttanasana (Standing Forward Bend)
Exhale and fold forward at the hips. Let the descent be an offering of gratitude. Keep the spine straight as long as you can, then let it softly round into a full forward bend. You can bend your knees to ease strain on your back or hips. At the end of the exhalation, draw your chin in and gaze at your legs.

Ardha Uttanasana (Half Standing Forward Bend)
Inhale and lift your chin, your chest, and your gaze. Stay rooted through strong legs, reaching down through your heels. Press your hands into your shins to help lift your heart and straighten your spine. Savor this smaller movement, letting your breath fill you up.
As a moving meditation, Surya Namaskar develops focus and peace of mind. Let your breath guide each movement, and extend the movement over the entire length of each inhalation or exhalation. Your gaze should follow the direction of movement, linking your mental energy with your physical action. In the spirit of the Sun Salutation, bring to mind and heart a sense of gratitude for life, and let the movement remind you of your connection to something bigger.

Chaturanga Dandasana (Four-Limbed Staff Pose)
Exhale and step or jump back to Plank Pose. On the same exhalation, shift your weight slightly forward, bend at the elbows, and lower your body halfway to the ground until your upper arms are parallel to the floor and close to your side ribs. Be careful not to sink your hips or collapse your core. Let this action be an offering of the heart, a surrendering of the ego, a full-body prostration to the earth. To modify, lower your knees or whole body to the ground.

Urdhva Mukha Svanasana (Upward-Facing Dog Pose) or Bhujangasana (Cobra Pose)
Inhale and press back through your toes to come to the tops of your feet. Simultaneously, press down through your hands and draw your shoulders back to broaden your chest, letting the inhalation expand your heart. Activate your feet and legs to float your kneecaps, thighs, and hips. Lift your gaze past the tip of your nose. For a modification, practice Bhujangasana, keeping your elbows bent and your legs and pelvis rooted to the earth.

Adho Mukha Svanasana (Downward-Facing Dog Pose)
Exhale, tuck your toes under, and use the strength of your belly to pull your hips up and back. Establish a straight line from your wrists through your shoulders, spine, and hips. If this is difficult, you can bend your knees, take your feet wider apart, or lift your heels away from the ground. Relax the back of your neck. Stay for 5 breaths, feeling the flow of breath and holding the pose with strength but not strain. If you need to rest, drop to your knees and bow into Balasana (Child’s Pose).

Feet to Hands (Transition)
At the end of the fifth exhalation, jump or step your feet forward to your hands.

Ardha Uttanasana (Half Standing Forward Bend)
Inhale and lift your chin, chest, and gaze, straightening the spine.

Uttanasana (Standing Forward Bend)
Exhale and fold forward completely, softening the back.

Urdhva Hastasana (Upward Salute)
Inhale, rise fully and radiantly with a straight spine, and look up.

(Tadasana Mountain Pose)
Exhale and return to Mountain Pose. Pause and feel the heart-opening effects of this sequence.

*Yes this is a fantastic way to start your day, can be used alone as a complete yoga pose sequence, or when performed 2 to 5 times during another yoga sequence it will build heat and add intensity.

🔆Sun Salutations 🔆
* Can easily be practiced over ones entire lifetime, although it may appear simple… The poses and intentions are often rushed and not given their full attention.

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Take your time 💛 Enjoy Your Life💛 NAMASTE, 
Stacy Dunn Phillips
Life. Wellness. Health.

Essential Oils and Carrier Oils

Essential Oils and Carrier Oils

After many questions about Essential Oils & Carrier Oils… Here it is … A basic beginners start to Using Essential Oils  ☀️
~to help you and your family to live a healthy non-toxic life.
What’s are essential oils ? They are a natural oil typically obtained by distillation and having the characteristic fragrance of the plant or other source from which it is extracted.
What are the difference between humidifiers, vaporizers & diffusers? How do I know what I need? How much Do I use? Does non-toxic mean it’s safe for everyone?
Sometimes it can be VERY confusing! There is a difference between each item and what it does. I’ve been learning more and more about essential oils over the last year, I am still continuing to advance my knowledge in aromatherapy and therapeutic blending. As a Nutritional Therapist Practitioner my knowledge pertaining to fruits and vegetables has been useful but it was just a start. When first starting out with Essential Oils, I was confused, about many things so I did what I do … Educated myself ! 😊 I would like to share with you the things I learned and have found very useful in my happy healthy life.
Ways to Use Essential Oils
It’s important to understand that each oil can NOT be used in the same way! Do your research carefully on each oil, use your judgement, and start small.image
Safe doesn’t mean foolproof. Even drinking water used the wrong way can be harmful. Essential Oils are very potent. Know your body, your sensitivities, the properties, and the precautions of each oil you’re about to use, and ease yourself in to what you use by diluting, patch testing, and starting with smaller amounts and more conservative uses, especially if your immune system or health is compromised. (NOTE: The guidelines below are generally for healthy adults. Anyone else should seek medical advice first.)
Four Applications (and Dozens of Ideas) for Using Essential Oils
Essential oils are generally used in four ways:
1. Aromatically
2. Topically
3. Internally
4. Externally (i.e. around the home)
I look at it this way, we use all kinds of different tools for different things in our kitchens, same goes for humidifiers, vaporizers and diffusers each does it’s own thing.
•Humidifiers – vaporize water into the air. Increasing the amount of moisture in any one area. The ultimate purpose of a humidifier: To increase humidity by heating water and oils. Using oils with a humidifier can often “break apart” the full nutrients you receive from essential oils due to access heat. Giving you less than a 100% effect.
*Warning: Make sure your humidifier is actually made for the use of essential
oils. Some essential oils can eat away at some plastics, and therefore ruin your machine. Be sure your machine is Essential Oil friendly.
•Vaporizers – boil water, releasing moisture and steam into the air. Any liquid including that of essential oils when added to them will change into a vapor or a gas and
be released into the air as a steam. The ultimate purpose of a vaporizer: Is to increase moisture and is used for individual inhaling treatment purposes by heating water and oils.
Warning:
Make sure you are using a vaporizer that is actually made for the of use essential oils. Some can eat away at some plastics, and therefore ruin your machine. Be sure your machine is essential oil friendly. If your vaporizer is not made for Essential oils you can also loose the effectiveness of your oil.
•Diffusers – are made up of many forms, shapes & sizes and and are used almost solely for the purpose of diffusing essential oils for all types of aromatherapy purposes. This includes, but are not limited to: electric diffusers, ceramic diffusers, lamp rings, etc. Most Electric diffusers are designed to vaporize a micro fine mist, dispersing a cold air misting effect, scattering and spreading water molecules combined with Your essential oils. These very fine water droplets allow the Oils to be airborne. Electric diffusers do not create heat to create “steam” to dispense oils. Ultimate Purpose of a Diffuser: Is to disperse essential oils into a large area to create a therapeutic effect on respiratory systems, and aromatic effect in any room.
*IMPORTANT DISCLAIMER: None of the health topics presented here have been evaluated or approved by the FDA. They should not replace personal judgment nor medical treatment when indicated, nor are they intended to diagnose, treat, cure, or prevent any disease. Please talk to your naturopathic physician about the use of these or any other complimentary modalities.
Important: Not every oil can be used in each way!
Some oils, such as lemon or peppermint, have many more application methods. But then there are oils like wintergreen (including blends containing wintergreen), which is mostly a topical oil. Taking this one internally has the potential to make you very sick. It’s important to research each oil to know which application is indicated for it.image
Essential Oil List: Single Oils (just a few)
A-B
Arborvitae: Supports healthy cell function, grounding, cleansing, insect repellant, etc

Basil: Mental alertness; supports sore muscles/joints, menstruation, etc

Bergamot: Skin purifying, emotional support, etc

Birch: Supports healthy muscles/joints, skin blemishes, uplifting, etc

Black Pepper: Antioxidant; supports healthy circulation, flavoring, etc

C
Cardamom: Supports healthy digestion, respiratory health, cooking, etc

Cassia: Supports healthy cell function, digestion, arousal, etc

Cedarwood: Repels insects, supports healthy skin, emotional support, etc

Chamomile, Roman: Calming, immune healthy immune function, etc

Cilantro: Antioxidant, digestive aid, cleansing, healthy skin, etc

Cinnamon Bark: Supports metabolic function, oral health, cleaning, etc

Clary Sage: Supports healthy hormonal balance, tension, emotions, etc

Clove: Promotes cardiovascular health, oral health, immune health, etc

Coriander: Supports digestion, clear skin, sore joints and muscles, etc

Cumin: Digestive health, purifying to body systems, flavoring, etc

Cypress: Soothes muscle tension, energy, skin health, etc

D-F
Dill: Digestive support, calming, cooking, etc

Douglas Fir: Respiratory health, skin health, etc

Eucalyptus: Supports healthy respiration, skin, cleansing, etc

Fennel (Sweet): Promotes healthy digestion, metabolism, circulation, etc

Fir, White: Muscles, joints, respiratory support, empowering, etc

Frankincense: Supports healthy cellular health, skin, emotions, etc

G-J
Geranium: Healthy skin and hair, calming, insect repellant, etc

Ginger: Digestive support, grounding, cooking, antioxidant, etc

Grapefruit: Cleansing, skin health, healthy metabolism, alertness, etc

Hawaiian Sandalwood: Healthy skin, meditation, etc

Helichrysum: Promotes skin appearance, healthy metabolism, etc

Jasmine: Skin health, balanced mood, etc

Juniper Berry: Kidney/urinary function, skin appearance/toner, cleansing, stress, etc

L-M
Lavender: Universal oil. Calming, skin health and recovery, flavoring, etc

Lemon: For increasing energy, digestive and respiratory support, cleaning, etc

Lemongrass: Healthy digestion, supports muscles and joints, complexion, insects, etc

Lime: Cleans, detoxifies, energizes, healthy immune function, etc

Marjoram: Emotional support, muscular support, cardiovascular function, etc

Melaleuca (Tea Tree): Cleansing, healthy immune function, skin complexion, etc

Melissa (Lemon Balm): Supports healthy immune function, tension, etc

Myrrh: Cleansing, skin and complexion, emotional balance, etc

O-P
Orange: Emotional balance, overall health, cleansing/purifying, antioxidants, etc.

Oregano: Powerful cleansing agent, healthy immune/digestion/respiratory function, etc

Patchouli: Supports skin health/complexion, grounding, tension, etc

Peppermint: Wonderful for digestive/respiratory function, energy, cooling, etc

R-T
Roman Chamomile: Calming, immune healthy immune function, etc

Rose: Promotes skin health/complexion, emotional balance, etc

Rosemary: Promotes healthy digestion, respiratory function, healthy hair/scalp, etc

Sandalwood: Skin health, calming, grounding, etc

Sandalwood, Hawaiian: Healthy skin, meditation, etc

Spearmint: Promotes digestive health, oral health etc

Tangerine: Cleansing, healthy immune system, cooking, etc

Tea Tree (Melaleuca): Cleansing, healthy immune function, skin complexion, etc

Thyme: Cleansing, purifying, healthy immune function, insect repellent, etc

V-Y
Vetiver: Calming, grounding, healthy immune function, etc

White Fir: Support muscles/joints, stress, empowering, etc

Wild Orange: Emotional balance, overall health, cleansing/purifying, antioxidants, etc

Wintergreen: Soothes muscles/joints, skin/complexion, emotional support, etc

Ylang Ylang: Promotes healthy skin and hair, calming, etc


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☀️Here are some great combinations ☀️General Health *

☀️Easy-peasy hand sanitizer
Safe for 6+
Combine 12 drops Peppermint, 22 drops Tea Tree, 14 drops Sweet Orange and 4 oz aloe vera gel in a small squeeze bottle. Shake well and apply liberally to hands and rub until the gel has evaporated.
☀️Cold sores & blisters
Combine 15 drops Sandalwood and 15 drops Tea Tree with 1/2 oz Grapeseed. Apply to the affected area up to 3 times a day, until healed.
☀️Sore or tired feet
Safe for 6+
Combine 5 drops Vetiver, Patchouli or Peppermint, 1 tsp carrier oil and 1 oz Epsom salt. Add 1 tbsp of the mixture to a basin of hot water for a foot bath. Also try with Harmony or Anxiety Ease.
☀️Memory sharpener blend
Safe for 10+
In a 5 ml glass bottle, combine 30 drops Basil, 30 drops Rosemary, 18 drops Lemon and 18 drops Black Pepper. Add 15 drops to a personal inhaler or 5-10 drops to your diffuser.
☀️Teeth grinding
Combine 6 drops Lavender or Valerian to 1/2 oz of an EGCO. Massage into the soft spot just below your earlobe each night before bed. Alternatively, diffuse 5-10 drops in your diffuser just before bedtime.
☀️Jaw tension
Combine 6 drops Relaxation with 1/2 oz of an carrier oil. Massage into the soft spot just below your earlobe to release tension in the jaw area.
☀️Menstrual cramps
Combine 6 drops Clary Sage, Lavender, Rose or Sweet Marjoram with 1/2 oz Evening Primrose. Massage over lower abdomen in a clockwise direction. After application, place a warm, moist hand towel over the abdomen for 10-15 minutes.
☀️Ladies monthly moodiness
Safe for 2+
Pregnancy Caution
Add 12 drops PMS Ease to 1 oz Argan oil. Massage gently over the abdomen area.
☀️Settling the stomach
Combine 3 drops Grapefruit, 5 drops Ginger and 4 drops Sweet Orange with 1 oz of a carrier oil. Massage the mixture in a clockwise direction over the abdomen.
☀️Headaches
Safe for 6+
Add 15 drops Peppermint to a personal inhaler, taking deep breaths as needed. Alternatively, combine 2-3 drops Peppermint and 1 tsp of a carrier oil and massage into the location of pain.
☀️Aching joints/tired muscles
Safe for 10+
Combine 14 drops Eucalyptus, Basil or Lavender with 1/2 oz of a carrier oil . Massage over the affected muscles/ joints.
☀️Neck pain
Safe for 2+
Combine 4 drops Helichrysum, Lavender, Elemi or Litsea with 1/2 oz of a carrier oil. Massage mixture into the neck.
☀️Circulation problems
Combine 5 drops Cypress or Spruce with 1 tsp of a carrier oil. Mix into 1 oz Epsom salts. Add 1-2 tbsp of the mixture to warm bath water.
☀️Improve circulation
Combine 4 drops Black Pepper, 6 drops Plai, 8 drops Sweet Marjoram and 1 oz Apricot Kernel. Massage over the legs and arms up to twice a day.
☀️Cuts, scrapes & scratches
Add 2 drops each Tea Tree and Lavender to a 10 ml roller bottle. Fill to the shoulder of the bottle with a carrier oil. Clean and roll over affected area.
☀️Cooling & protecting the body
Safe for 10+
Combine 15 drops Eucalyptus, Purify or Immunity with 2 oz of an carrier oil. Add a few drops of the mixture to warm bath water to cool the body in summer and protect in winter.
☀️Bring a fever down
Add 12 drops Peppermint to a 1 oz spray bottle. Fill to the shoulder of the bottle with water. Shake well and mist over back of neck and torso, as needed. NOTE: For use on children, use 6 drops Lemon instead of 12 drops Peppermint.
☀️Steam inhalation for the lungs, nasal passages & sinuses
Safe for 10+
Add 2 drops Eucalyptus to a bowl of steaming water. Place your face over the steam, using a towel draped over your head and bowl, holding the steam in. Inhale deeply several minutes. Alternatively, combine 2 drops Eucalyptus and 1 tsp carrier oil and massage over the chest and throat.
☀️Muscles & joints
Combine 4 drops Celery Seed, 6 drops Clary Sage, 8 drops Copaiba and 1 oz of an carrier oil. Massage over affected muscles and joints twice a day.
☀️Restful sleep
Place a cotton ball with 1-2 drops of Chamomile (Roman) and Lavender next to your pillow.
☀️Restful sleep #2
Diffuse Sleep Ease or Good Night with Edens Garden Thera Lux Nebulizer Diffuser.
☀️Restful sleep #3
Add 5-6 drops Cedarwood, Lavender, Sandalwood, Valerian or Vetiver to a 1 oz spray bottle. Fill to the shoulder of the bottle with water. Mist your pillow lightly before going to sleep. Shake well before each use.
☀️Sleep well bath
Combine 2 drops Chamomile (Roman), 1 drop each of Lavender, Sandalwood and Sweet Marjoram, 1 tsp carrier oil and 1 tbsp Epsom salt and stir well. Add to tub and agitate to thoroughly disperse, then soak for 30 minutes.
☀️Arthritis or stiff joints
Combine 7 drops each of Cypress and Copaiba with 1/2 oz of a carrier oil . Massage the mixture into the affected area.
☀️Insect bites
Combine 10 drops each Tea Tree and Lavender (Spike) to a
10 ml roller bottle. Fill to the shoulder of the bottle with a carrier oil and apply as needed.
☀️Aches & pains
Safe for 10+
Combine 10 drops Copaiba, 3 drops Eucalyptus and 3 drops Peppermint with 1 oz of a carrier oil. Massage the mixture over the affected area twice a day.
☀️Ease breathing
Safe for 10+
Combine 4 drops Cajeput, 6 drops Eucalyptus and 2 drops Lemon with 1 oz of an EGCO. Alternatively, try 12 drops Breathe Easier with a carrier oil. Massage over the chest area before going to bed to ease breathing.
☀️Toenail fungus
Combine 12 drops Tea Tree with 1 oz aloe vera gel. Wash and dry affected toenail thoroughly. Use a cotton swab to spread across the affected toenail area. Repeat twice daily. Wash hands after each treatment.
☀️Yoga mat cleanser
Safe for 10+
Combine 3 drops Lavender, 6 drops Sweet Orange and 3 drops Tea Tree with 2 oz water in a spray bottle. Shake and mist over your yoga mat. Wipe clean with a towel before and after each use.
☀️Curb the appetite
Inhale the aroma of Grapefruit from a personal inhaler or directly from the bottle to help curb the appetite and lessen the impulse to overeat.
☀️Overindulgence in food or drink
Combine equal parts of Lavender or Grapefruit in a 10 ml amber glass bottle and use in A Diffuser.
☀️Coffee “replacement”
Safe for 10+
(ie as a natural stimulant). Diffuse 5-10 drops Coffee oil, Stay Alert or Purify. Alternatively, add 15 drops to an inhaler and use as needed.
*It is important to consult with a certified aromatherapist for specific circumstances. These tips are for informational purposes only.
💛Ways to Use Essential Oils ~
💛In The Home *
Stacy Dunn Phillips, NTP
www.LifeWellnessHealth.com
💛Refreshing kitchen surface cleaner
Add 2-5 drops Lemon directly to a damp sponge. Use it to wipe countertops and cutting boards to help combat bacteria and germs.
💛Simple kitchen sink scrub
Combine 5 drops Bergamot, 5 drops Lime, 1/2 cup baking soda, 1/4 cup hydrogen peroxide in a small bowl and stir. Apply the mixture to the inside of the sink and scrub. Rinse with warm water.
💛Laundry freshener
Add 5-10 drops Grapefruit, Lavender or Simply Citrus to a small, slightly damp washcloth; place it in the dryer while drying towels, sheets and clothes for a clean, fresh aroma.
💛Trash can deodorizer
Add 1-3 drops Stress Relief or Sweet Ambiance onto a cotton ball and place it on the bottom of the trash can to help eliminate odors and germs.
💛Toilet rolls
Place 3-6 drops Joy or Relaxation on the inside of the cardboard tube of a roll of toilet paper. The aroma will fragrance the bathroom with every turn.
💛Grout scrub
Combine 10 drops each of Lemongrass, Pine, Tea Tree, 1 cup baking soda, 3 tbsp liquid dish soap and 1 tbsp white vinegar. Mix well, then place a small handful of the scrub on an abrasive sponge and clean grout.
💛Simple carpet deodorizer Combine 12 drops Lavender with 1 oz baking soda. Mix well and sprinkle the mixture over carpets. Let sit for 15-20 minutes, then vacuum. Alternatively, try Cleaning, Spring Garden or Uplift.
💛Cozy aromatic fireplace Add 5 drops Pine, Frankincense or Sage to a medium-sized, dry log. Leave for at least 15 minutes and make sure the essential oil has soaked in before adding the log to a lit fire.
💛Remove cigarette smell Combine 4 drops Rosemary, 4 drops Tea Tree, 4 drops Eucalyptus and 8 drops Lemon with 1 oz water in a spray bottle. Spray liberally around the affected area. Shake well before each use.
💛Outdoor furniture scrub spray
 Combine 20 drops each of Juniper Berry, Lemon, Pine and 2 tbsp white vinegar in an 8 oz spray bottle. Top off with water. Shake well and spray patio furniture liberally, clean and scrub with a heavy rag.
💛Fridge refresher 
Combine 5-10 drops Lime, Grapefruit, Bergamot or Lemongrass to a small bowl of water. Wipe down the fridge or freezer with the water.
💛Ant & pest away
Add 2-4 drops Peppermint on a cotton ball and place in locations where you have had problems with ants or mice. The strong aroma will disrupt scent trails and discourage them from coming back.
💛Shoo fly don’t bother me
Place 2 cups dried flowers or potpourri in a decorative bowl. Sprinkle 10-15 drops Citronella over the dried flowers. Place in an area where you want to ward off flying insects.
💛Sponge refresher
Sprinkle a few drops Lemon, Lavender or Blood Orange on your sponge. Place in the top rack of your dishwasher to disinfect and leave a fresh aroma.
💛General purpose & disinfecting cleaner Add 20 drops each Eucalyptus, Lemon and Pine, along with 1 oz white vinegar to a 2 oz spray bottle. Fill to the shoulder of the bottle with water. Shake well before each use. Can be used on glass surfaces, windows, kitchen counters, bathroom surfaces and inside your refrigerator.
💛Bathroom refresher
Add 1-5 drops Grapefruit, Lavender or Simply Citrus to a cotton ball and place behind toilet.
💛Windex replacement Combine 12 drops Cleaning blend, 1 oz white vinegar and 1 oz water in a spray bottle. Shake well to combine. Use to clean mirrors and windows.
*It is important to consult with a certified aromatherapist for specific circumstances. These tips are for informational purposes only.

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💓Essential Oils uses for Little Ones💓
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All blends in this section are based on 1% dilution. If using these blends with babies and young children,reduce the blend to 0.5%. All sensitive carrier oils are suitable for use with children. In addition, it is important to consult with a certified aromatherapist for specific circumstances. These tips are for informational purposes only.
💓Monster spray
Have a little one who’s afraid of monsters at bedtime? Fill a spray bottle with 1 oz of water and have your child assist with you adding 3 drops each of Lavender and Wild Orange to the water. Shake well and place the bottle on your child’s bedside table or where they can reach, if scared in the night. Your little one can also decorate the bottle with fun labels.
💗Blisters
 Combine 2 drops each of Chamomile (Roman), Lavender, Tea Tree and 1 oz of a carrier oil. Apply to blistered area up to twice a day, as needed.
💓Bruises 
Combine 3 drops Helichrysum and 3 drops Lavender with 1 oz of a carrier oil. Apply to the affected area, 1-2 times daily or as needed.
💓Sunburn (First degree with no blisters)
Combine 3 drops Chamomile (Roman) and 3 drops Lavender with 1 oz of aloe vera gel. Apply gently over the affected area.
💓Sprain
 Combine 1 drop Chamomile (Roman), 3 drops Helichrysum, 2 drops Lavender and 1 oz of a carrier oil. Apply over the affected area.
💓Poison ivy
 Combine 4 drops Tea Tree and 2 drops Lavender with 1 oz aloe vera gel. Clean the skin and apply to the affected area.
💓Go away bugs 
Combine 3 drops Geranium, 3 drops Lemon Eucalyptus with 1 oz of a carrier oil. Apply to exposed skin as needed.
💓Hyperactivity in children
 Use Lavender, Relaxation or Ylang Ylang in a Nebulizer/ Diffuser.
💓Bee sting or insect bite
 Combine 10 drops Lavender or Tea Tree with 2 tsp of a carrier oil. Apply to the bee sting or insect bite.
💓Earache
 Combine 2 drops Chamomile (German), 4 drops Lavender and 1 oz of a carrier oil. Massage a small amount of the mixture to the back of the affected ear.
💓Bath time
 Combine 6 drops Rose Geranium with 1 oz of a carrier oil. Add 1 tbsp of the mixture to a bath for relaxation before bed.
💓Coughs & colds 
Combine 3 drops Blood Orange, 2 drops Cilantro, 1 drop Pine and 1 oz of a carrier oil. Massage over the chest area before bed.
💓Tummy tamer 
Combine 3 drops Dill Weed, 3 drops Grapefruit with 1 oz Sweet Almond. Massage gently over the abdomen in a clockwise direction.
💓Cloth diaper laundry booster 
Combine 4 drops Lavender and 4 drops Tea Tree with 1/4 cup washing soda. Add to your wash cycle for an extra boost.
💓Diaper pail spray 
Combine 15 drops each of Lemon and Pine in a 4 oz spray bottle and top off with water. Spray liberally onto the diaper pail or any plastic surfaces around the diaper changing area. Shake well before each use. Do not use on skin or on changing pad.
💓Stuffy Nose
 Diffuse 5-10 drops Fir Balsam, Cypress, Juniper Berry, Pine or Spruce. Alternatively, add 1 drop to 1 teaspoon of a carrier oil and massage over the chest and throat.
😊Essential Oils ~Spiritual & Wellbeing uses *
😊Clarity of mind
Inhale 3 deep breaths of Frankincense before bed time and meditate on your day, to clear the mind and calm the emotions.
😊Center & relax
Before yoga practice, try inhaling Align, Balance, Meditation or Relaxation. These blends contain grounding and relaxing oils and help you focus.
😊Experience ancient aromas 
Frankincense and Myrrh were 2 of the 3 gifts presented to baby Jesus by the 3 wise men (the third gift was gold). Add 4 drops Frankincense & Myrrh blend and 1 drop of Sweet Orange to an aromatherapy diffuser.
🚗Essential Oils for Non-Toxic Travel*✈️
Stacy Dunn Phillips, NTP
www.LifeWellnessHealth.com
🚗Germ fighter🏡
Safe for 10+
Non-toxic home keeping and traveling – how to make a germ-killing disinfecting mist by adding 12 drops of essential oils to 1 cup of water. You can spray hard or non-staining soft surfaces with it or mist the air. This makes a wonderful alternative to potentially harmful Lysol products, most of which have significant skin damage, development, and respiratory hazards.
•Combine as you desire. Here’s a list of a dozen germ fighting essential oils. They can be used in an aromatherapy diffuser or in a DIY air and surface purifying spray.
Cinnamon Bark (Cinnamomum verum) is anti-infectious, anti-bacterial, antiparasitic, antiviral and antifungal.
Citronella (Cymbopogon nardus) is antiseptic and antibacterial.
Clove (Syzgium aromaticum) is one of the most antimicrobial and antiseptic.
Eucalyptus (Eucalyptus lemon and eucalyptus radiata) is anti-infectious, antibacterial, antiviral, expectorant and anti-inflammatory.
Lavender is anti-bacterial, antiseptic, antiviral, and antifungal.
Lemon Oil (citrus limon) is anti-bacterial.
Lemongrass (Cymbopogon flixuosus) is highly antifungal.
Myrtle (Myrtus communis) is antibacterial, antiseptic, and antifungal.
Pine is antibiotic and antiseptic.
Rosemary (Rosmarinus officinalis) is antiseptic and antimicrobial.
Tea Tree Oil (Melaleuca alternafolia, ericfolia or quinquenervia) is anti-bacterial, antiseptic, antiviral, and antifungal.
Thyme oil (Thymus vulgaris) is anti-bacterial, antiseptic, antiviral, and antifungal.
Then Combine with 2 ounces of water in a spray bottle. Mist in front of the air-conditioning unit, on the bed covers, sheets, pillowcases or even on public toilets when in a hotel to help combat germs. Shake well before each use.
🚗Keep the car smelling nice
Safe for 6+
Try Edens Garden Electric Car Diffuser. Add 2-4 drops Lime, Joy, Balance, Spring Garden or Uplift to the pad provided and insert the pad into the diffuser.
🚗Circulatory leg rub for long trips
Safe for 6+
Pregnancy Caution
Add 9 drops of Muscle Relief to 1 tbsp of a carrier oil and massage onto legs or achy areas to keep circulation moving and help prevent blood clots.
🚗Car freshener spray
Combine 14 drops Lemon, 10 drops Pine and 2 oz water in a spray bottle. Spritz around your car as an alternative to a commercial air freshener. Shake well before each use.
✈️Afraid of flying?
Combine 2 drops Chamomile (Roman), 2 drops Lavender (French) and 1/2 oz of a carrier oil. Take with you on planes to help calm yourself (make sure that you comply with the 3-1-1 TSA regulations for traveling with liquids). Place a small amount of the mixture on your wrist and inhale.
🚗Motion sickness⛵️
Safe for 6+
Combine 4 drops Peppermint with 1/2 oz of a carrier oil. Massage the mixture over the abdomen area in a clockwise direction. Alternatively, add 15 drops to an inhaler.
🚗Travel buddy blend
Safe for 6+
To a 10 ml roller bottle, add 1 drop each Lavender, Grapefruit, Peppermint and Ginger. Fill to the shoulder of the bottle with a carrier oil. Roll on wrists, temples and collarbones. Also, apply during air travel to allay the symptoms of jet lag.
🚗Quiet the queasiness
Safe for 6+
When traveling by car, apply 2 drops Lavender and 2 drops Peppermint to cotton balls and place on back and front window ledges. These will help prevent nausea and also act as a calmative.
🚗Calming commuter’s spray
Safe for 6+
Combine 1 drop Clary Sage, 1 drop Geranium, 3 drops Lavender, 1 drop Peppermint and 1 oz water in a spray bottle. Shake well and spritz car interior prior to commute or during traffic jams. Fantastic for home and office use.
🌜Insomnia & trouble sleeping
Combine 10 drops Chamomile (Roman), 5 drops Clary Sage and 5 drops Bergamot and use with a personal inhaler.
*It is important to consult with a certified aromatherapist for specific circumstances. These tips are for informational purposes only.
👍Essential Oils uses ~ Beauty*
👍Nail strengthener Combine 3 drops Frankincense, 3 Drops Myrrh and 1 ounce Aragon oil to a 10 ml roller bottle. Shake well and store in an amber glass bottle. Massage the mixture into your nail cuticles, twice a week.
👍Dandruff blend 
Combine 3 drops Rosemary, 3 drops Tea Tree and 1 oz Evening Primrose. Massage thoroughly into scalp for 1-2 minutes. Shampoo hair as usual and rinse well, repeat if necessary. 
NOTE: For children, replace the 3 drops Rosemary with 3 additional drops of Tea Tree (6 drops total).
👍Perfume 
Combine 18-30 drops Lavender, Patchouli, Sandalwood, Geranium or Balance with 1 oz of high proof vodka. Let it sit for up to 3 weeks. Check on the aroma periodically as it will change over time. Spray it on your neck, wrists and behind your knees and ears.
👍Hair serum for split ends 
In a 30 ml glass bottle combine 7 drops Rosewood, 7 drops Sandalwood and 5 tsp Meadowfoam. Shake well and apply a small amount to ends between shampoos. The non-greasy essential oils are absorbed into the hair shaft, making it suitable for all hair types.
👍Oily hair remedy Combine 3 drops each Tea Tree, Lime, Rosemary and Ylang Ylang with 1/4 cup baking soda in a cup. Fill with water, stirring the solution. Tilt head back and pour over hair, from the hairline down. Wash hair as normal. Use 2-3 times per week.
👍Stimulating Rosemary Mint shampoo Add 3 drops each Peppermint and Rosemary per ounce of shampoo. For example, to an 8 oz bottle add 24 drops each Peppermint and Rosemary. Shake well and use as normal. Peppermint provides a cooling sensation, while Rosemary increases circulation.
👍Lavender & Tea Tree dandruff shampoo 
Add 4 drops Lavender and 2 drops Tea Tree per ounce of shampoo. For example, to an 8 oz bottle add 32 drops Lavender and 16 drops Tea Tree. Shake well and apply to hair, massaging the scalp. Allow the shampoo to rest on scalp for one minute before rinsing off. Lavender and Tea Tree are known for their ability to address skin conditions.
👍Nourishing shampoo
Combine 6 drops Cypress, 6 drops Helichrysum with 8 oz unscented shampoo and mix thoroughly. Apply to hair, work up lather and rinse. Add shine and an irresistible aroma to your hair with this delightful shampoo.
👍Wrinkle blend Combine 3 drops Frankincense, 3 drops Geranium, 4 drops Lavender, 2 drops Sandalwood and 2 oz of a carrier oil. Alternatively, combine 12 drops Age Defy with 1/2 oz of Rosehip and 1.5 oz of Jojoba. Apply a dime-sized amount of blend to wrinkles to reduce the appearance of fine lines. (Avoiding the eyes)
👍Stretch marks 
Add 5 drops Frankincense, Geranium or Lavender to a 10 ml roller bottle. Fill to the shoulder of the bottle with Rosehip. Roll over stretch marks 3-4 times per week.
👍Face moisturizer
 Combine 3 drops Elemi, Frankincense or Lavender with 1/2 oz of a carrier oil. Apply 1/2 tsp to the face as an evening moisturizer before bed.
👍Skin toner
Add 4 drops each of Lavender, Palmarosa and Rosewood to a 2 oz spray bottle. Fill to the shoulder of the bottle with witch hazel. After cleansing, apply the blend to your skin with a cotton ball. Shake well before each use.
👍Lotion for mature skin Add the following essential oils to a 4 oz squeeze bottle: 16 drops Geranium, 20 drops Frankincense and 12 drops Ylang Ylang. Fill to the shoulder of the bottle with unscented lotion and shake well.
👍Clogged pores 
Add 6 drops Lemon, Tea Tree or Sweet Orange to a 1 oz bottle. Fill to the shoulder of the bottle with witch hazel. Shake well and add a small amount to a cotton ball. Wipe over the skin.
👍Acne 
Combine 4 drops Bergamot, 2 drops Basil, 3 drops Frankincense (Frereana), 3 drops Lavender (French) and 2 oz witch hazel in a small bottle. Shake well and apply 2-3 drops to a cotton swab and apply directly to the acne. For larger areas, add 2 tsp of the mixture to a dampened face cloth and dab on the acne.
👍Natural facial scrub
 Combine 4 drops each Grapefruit, Lavender and Patchouli, 2 oz plain yogurt and 2 oz cornmeal. Spoon out the mixture and cover the face with it (avoiding the eyes). Leave on for 15 minutes and then wash off.
👍Mature skin spritz Add the following to a 1 oz spray bottle: 2 drops each Cistus, Opopanax and Neroli. Fill to the shoulder of the bottle with water and shake well. Spritz over freshly cleansed skin.
👍Mature skin cream 
Combine 2 drops each Neroli, Palmarosa and Spikenard with 1 oz unscented face lotion. Apply to the face as part of daily skincare routine.
👍Dry/ cracked feet Combine 7 drops Grapefruit, 7 drops Lavender, 6 drops Peppermint and 4 drops Ylang Ylang with 2 oz Jojoba. Apply to feet after bathing and allow to soak in.
👍Restorative moisturizer Combine 4 drops Carrot Seed, 8 drops Neroli and 2 oz unscented face lotion in a small jar and stir. Apply to freshly cleansed skin morning and night.
👍Bedtime skincare 
Combine 3 drops Davana, 3 drops Lime, 6 drops Neroli and 2oz. Apricot Kernel in a small jar and stir well. Apply to face, neck and hands.
👍Almond & Rosewood exfoliation scrub
In a small bowl, combine 2 drops Rosewood, 2 tsp Sweet Almond, 4 tsp very finely ground almonds and 1 tsp apple cider vinegar. Form into a paste and massage gently over face and throat. Rinse well with lukewarm water and pat dry.
👍Soothing salt scrub
 Combine 8 drops Frankincense, 4 drops Grapefruit, 2 oz Himalayan salt and 1 oz Jojoba in bowl and stir well. Use a small handful while in the shower or bath to scrub away dead skin and soothe muscle aches. The lingering layer of Jojoba will provide long lasting moisture. For a silkier texture, try adding a tsp of Coconut oil.
👍Dry skin sauna treatment
 Add 2 drops Chamomile (Roman) to a bowl of steaming water. Place bowl on a table where you can sit comfortably in a chair. Place your face over the bowl and drape a towel over your head. Enjoy the soothing aroma and moisturizing steam until the water cools and the vapors stop.
👍Aging, fine lines
 Combine 4 drops Coffee oil, 2 drops Neroli and 1 oz of a carrier oil. Apply a dime-sized amount of blend to wrinkles to reduce the appearance of fine lines. (Avoiding the eyes)
👍*It is important to consult with a certified aromatherapist for specific circumstances. These tips are for informational purposes only.
😃Essential Oils & Emotions *
😃Soothing Sandalwood soak Add 4 drops Sandalwood and 1 drop Ylang Ylang to 1 tbsp of an carrier oil. Add to 1 oz of Epsom salts and mix well. Add to your bath’s running water as your tub fills, agitating to dissolve the salts and disperse the oils into the water. Enjoy the calming vapors while relaxing and allowing your mind to drift.
😃Calming massage oil Combine 1 drop each Bergamot, Lavender, Mandarin, Geranium, Chamomile (German), Ylang Ylang and 1/2 oz of a carrier oil . Mix well, massage onto the body.
😃Anxiety 
Add 4 drops Bergamot and 2 drops Vetiver to 1/2 oz Jojoba in a roll-on bottle. Apply the mixture to wrists and temples 2-3 times when feeling anxious or suffering a panic attack.
😃Feeling a little down?
 Dilute 4 drops Balance, Joy, or Spring Garden in 1/2 oz of a carrier oil . Place a few drops of the mixture in the palm of your hands, rub hands together and cup hands over mouth and nose. Take 6 slow deep breaths and think of a moment in the last week you really enjoyed.
😃Create a better work atmosphere
 Calming oils such as Lavender or uplifting oils, such as Grapefruit are both great essential oils to diffuse in the office. Also try Stress Relief, Balance, Anxiety Ease or Relaxation.
😃To uplift Use Rose Geranium to uplift the spirits. Dilute Rose Geranium in a suitable carrier oil and add to the bath, aromatherapy diffuser or aromatherapy inhaler. Quantities will vary depending upon the method used and individual circumstances. Alternatively, use Uplift In a Diffuser.
😃Nervous indigestion problems Combine 5 drops Caraway, 3 drops Grapefruit, 4 drops Peppermint and 1 oz of a carrier oil . Massage over the stomach in a clockwise direction. Alternatively, try 12 drops of Digest Ease mixed with 1 oz of a carrier oil .
😃Calming 
Add 15 drops Anxiety Ease to a personal inhaler and use as needed.
😃Confidence booster
 To a 10 ml roller bottle add 4 drops Grapefruit or Sweet Orange. Top off with a carrier oil . Apply to pulse points and inhale 2-3 times as needed before an interview, exam or meeting.
😃Relaxation
 Add 5-10 drops of Lavender and Amyris to an aromatherapy diffuser. Diffuse in the evening before going to bed. Also, try Good Night or Sleep Ease.
😃Energize 
Combine 4 drops Basil, 3 drops Ginger, 5 drops Grapefruit with 1 oz of a carrier oil . Apply a few drops of the blend to the palms of the hands and inhale deeply 2-3 times. Alternatively, add the essential oils to an aromatherapy diffuser.
😃Grief & shock Add 15 drops Neroli, Rose, Peppermint or Mandarin to an inhaler. Inhale a couple deep breaths of the aroma when dealing with grief or unexpected news.
😃General fatigue Add a few drops of Clementine and Peppermint to your favorite diffuser.
😃Vanilla Jasmine mist 
If you are feeling low, this beautiful mist can lift your spirits. Add 18 drops Jasmine absolute and 6 drops Vanilla to 4 oz water in a spray bottle. Shake well and use the mist to spritz yourself after showering and to freshen indoor spaces.
😃*It is important to consult with a certified aromatherapist for specific circumstances. These tips are for informational purposes only.
🙌Essential Oils~ Carrier Oils *🙌
Here are my 15 favorite Carrier Oils (Also called base oils), carrier oils help dilute and enhance essential oils so you can obtain the very best benefits and receive promising results. “Pure” oil is best, cold pressed, organic and non GMO. Do your research, not only about the product but the company you are buying from as well. Not all companies are the same and not all accurately disclose all ingredients and processing information.
Each carrier oil provides something a little bit different from the next. From UV protection to rich antioxidants. You know your body better than anyone else and we hope you find what works best for you. Take your time and enjoy exploring the richness different carrier oils.
To protect the integrity carrier oils and essential oils should be packaged in a bottle that ensures no light seeps in and the individual properties remain entirely intact.
🙌Jojoba
A common misconception about carrier oils is that they can leave the skin feeling greasy or oily. The truth is that most actually restore the skin’s natural sebum balance and rid the skin of oily ickiness.
Jojoba mimics the skin’s natural oil levels so that your skin can remain healthy and vibrant. If you are struggling at skin extremes, dry and itchy or greasy and uncomfortable, Jojoba can help your skin find the proper medium. Its antibacterial and anti-inflammatory properties can help fight back against dandruff, dry skin, acne and wrinkles. Overflowing with vitamins B and E, Jojoba can help brighten dark spots and minimize the appearance of pores.
Not only does Jojoba nourish the skin, it is rich with antibacterial and antifungal properties that support the health of the entire body. If you’re looking for a creative project or are interested in crafting all-natural creations, Jojoba is an exquisite addition to natural shaving oils, makeup removers or revitalizing lip balms.
COMMON USES: Often used as a natural moisturizer, Jojoba is non-greasy and promotes healthy, vibrant skin. It is very similar to sebum, the skin’s natural moisturizer. Jojoba’s antibacterial and anti-inflammatory properties help treat dandruff, acne, dry skin and wrinkles. It is also used as a hair conditioner, shaving oil, make-up remover and lip balm.
SAFETY: Jojoba may cause minor breakouts in individuals prone to acne.
SHELF LIFE: Has an indefinite shelf life for all intents and purposes. It may go cloudy in cool conditions but will return to its natural state once warmed
🙌Apricot Kernel
With a soft nutty aroma, Apricot Kernel is packed with vitamins A, B1, B2, B6 and E. In some studies it has shown to have a higher level of B17 than any other plant in the world. Recent research suggest B17 can help eliminate cancer cells. And best of all, you don’t have to worry about injecting weird poison into your forehead (unless you want to, then totally go for it!)
Apricot Kernel absorbs quickly as it moisturizes the skin and is a common ingredient in massage oils and beauty products. If you often experience itchy or dry skin, Apricot Kernel helps deeply moisturize without leaving oily residue. As it restores the appearance and texture of the skin, Apricot Kernel also purifies and cleanses.
Native to Asia, the Apricot tree grows to about 35 feet in height and sprouts white and pink flowers and orange-yellow fruit. The Apricot Kernel is put through a cold pressed method to extract the oil. It’s almost golden in color and is a wonderful addition to any beauty or wellness routine.
COMMON USES: Apricot Kernel is commonly used in lush massage oils and cosmetics. Upon application, it quickly absorbs and moisturizes the skin. Not only does it refresh dry or itchy skin without an oily residue, Apricot Kernel has a high level of natural antioxidants that cleanse and purify.
SAFETY: Apricot Kernel is regarded as very safe but sensitive individuals should check with their doctor before use.
SHELF LIFE: Apricot Kernel is slow to spoil and users can expect a shelf life of 6 months to 1 year with proper storage conditions (cool, out of direct sunlight). Refrigeration after opening is recommended
🙌Argan
Even the name sounds fancy. Argan is a top shelf, elegant and alluring carrier oil.
For ages, Argan has been touted for its ability to maintain the skin’s natural elasticity while it nourishes and heals. It has a very subtle veggie aroma. Packed with vitamin E and essential fatty acids, Argan can reverse the sands of time with its rock-solid anti-aging properties. For those concerned about breakouts, Argan will not clog your pores. On the hair, Argan can have a transformative effect as it works to eliminate fly-aways and frizz.
Native to Africa, Argan evergreen trees grow up to 30 feet and have thorny trunks, small flowers and yellow fruits with a hard brown nut inside. Also known as Moroccan ironwood trees, Argan is drought tolerant and put through a cold pressed method to extract the oil.
COMMON USES: Argan has softening, protective effects on the skin, it reduces wrinkles and revitalizes damaged skin. Can be applied topically to help nourish dry hair and brittle nails and is effective in treating acne, psoriasis, and other skin disorders.
SAFETY: No safety cautions known
SHELF LIFE: 1-2 Years
🙌Avocado
We all know what thirsty skin feels and looks like. It can be itchy, pale and endlessly uncomfortable. This favorite fruit is here to hydrate the moisture back into your skin.
Avocado might be better known for its delectable taste in guacamole or other delicacies but its natural properties make for a generous carrier oil. Often used to help fade age spots and smooth away deep wrinkles, Avocado deeply nourishes as it restores natural balance on the skin. Some studies have shown that it can even increase the skin’s collagen. Rich with vitamins A, B1, B2, D, E and Beta Carotene, Avocado can actually prevent itchy or dry skin conditions.
Native to North and South America, Avocado trees grow up to 60 feet and have dark-green leaves, and yellow flowers that develop into fruit. The familiar brown kernel is surrounded by a soft and buttery pulp. Avocados grown in Mexico are very different from those harvested elsewhere. The leaves have an anise-like aroma and a higher oil content, making it ideal for cold pressed extraction.
COMMON USES: Avocado is used to restore dry, dehydrated or damaged skin. It helps heal sun damage while reducing the appearance age spots and wrinkles. Some studies show that Avocado oil can actually increase collagen in the skin as it nourishes and hydrates
SAFETY: Avocado oil is extremely safe but may cause allergic reactions or hypersensitivity in some individuals
SHELF LIFE: Avocado Carrier Oil users can expect a shelf life of 6 months to 1 Year with proper storage conditions (cool, out of direct sunlight).
🙌Camellia Seed
A powerful component often found at the top of the ingredient list of top dollar treatments is Camellia Seed.
Its silky texture can help protect against sun damage while softening wrinkles and fine lines. Use Camellia Seed to wipe away stubborn eye makeup after a night on the town (or accidental makeup messes). From roots to ends, hair will never be shinier than with Camellia Seed. It can restore the natural luster and thickness of your tousled mane.
COMMON USES: Camellia Seed is a component in many high-end and expensive beauty products because of its power to nourish and restore the skin. For mature skin, Camellia Seed softens fine lines and protects against damage caused by age, weather and sun. Because of its silky, it is a tremendously beneficial make-up remover. Camellia Seed is also used to restore luster and thickness to the hair while promoting strength.
SAFETY: Although Camellia Seed is extremely safe, it may cause sensitivity or allergic reactions in some individuals
SHELF LIFE: Shelf life of 6 months to 1 year with proper storage conditions (cool, out of direct sunlight). Refrigeration after opening is recommended.
🙌Coconut
A Coconut craze is upon us. Coconut carrier oil actually lives up to the hype. It’s everything you dream it could be and more (as long as you live in the real world).
Although many people may be familiar with Coconut oil’s consistency as a solid, our Coconut carrier oil contains no double bonds and is a “Fractionated Coconut Oil” and is fully liquidized. Its supple texture absorbs effortlessly into the skin, making it ideal for massage therapy. Often used to heal cracked or chapped lips, Coconut can nourish and soften discoloration on the skin. It can also be a highly effective makeup remover, hair mask and shaving lotion.
COMMON USES: Blends well with essential oils to apply topically to the skin. When rubbed into the skin, it penetrates deeply, nourishes, moisturizes and softens. Often used on cracked lips, discoloration patches and even to remove makeup. It can also be used as a natural shaving lotion and hair mask.
SAFETY: Those with nut allergies should consult with their medical practitioner before use.
SHELF LIFE: Indefinite, does not spoil
🙌Evening Primrose
Balance in the body often extends to balance in the mind and soul. When we feel leveled and supported, we are better apt to press forward. Evening Primrose helps revitalize the body and restore complete harmony.
Abundant in GLA essential fatty acids, Evening Primrose nourishes mature or dry skin as it balances everything from hormones to weight issues. For ages, Evening Primrose has been utilized for its anti-aging qualities. Not only can it replenish the skin, it can actually prevent the skin from showing signs of damage and wrinkles. Evening Primrose’s therapeutic properties can help treat heart disease and skin disorders.
COMMON USES: Evening Primrose is a highly nourishing carrier oil with many balancing and preventative properties. It is used to treat hormonal issues, acne, heart disease, migraines, weight problems and joint pain. Evening Primrose is also an ingredient in many expensive beauty products because of its rejuvenating nutrients that prevent signs of aging and promote youthful skin.
SAFETY: Evening Primrose may cause nausea or headaches if used in large doses.
SHELF LIFE: Shelf life of 6 months to 1 year with proper storage conditions (cool, out of direct sunlight). Refrigeration after opening is recommended.
🙌Grapeseed
Grapeseed’s biggest fans are often those with sensitive skin. Its natural composition is incredibly gentle on the skin as it tighten and tones.
If you have trouble finding a carrier oil or even a moisturizer moderate enough for your skin, Grapeseed might be your answer. Used in a variety of high-end lotions, sunscreens and anti-aging products, Grapeseed is rich with vitamin E and other nutrients.
It actively combats acne and itchy eczema while also helping to fade the appearance of sun damage and deep wrinkles. Working on the cellular level, Grapeseed’s antioxidant properties protect against tissue damage. Grapeseed is incredibly powerful, yet remarkably gentle.
COMMON USES: Grapeseed is a popular component in many moisturizers, lotions, lip balms, sunscreens and night creams. Its astringent properties tighten and tone the skin, making it an agent against acne, eczema, sunspots and wrinkles. In addition to vitamin E, Grapeseed is rich with highly beneficial omega fatty acids. Its anti-inflammatory properties help relieve pain. Grapeseed is used to treat swelling and arthritis.
SAFETY: Grapeseed carrier oil may have mild side effects including nausea, dizziness or headaches. Be sure to check with our doctor before use if you have high blood pressure or are taking cholesterol medication.
SHELF LIFE: Shelf life of 1 year with proper storage conditions (cool, out of direct sunlight). Refrigeration after opening is recommended.
🙌Hazelnut
We all want flawless, buttery skin but the means to get there can sometimes be intimidating. Lasers, peels and chemicals are a no-go for many natural aficionados. We can have smooth skin and how we get there is entirely up to us.
Hazelnut is a carrier oil that actively promotes the skin’s natural luster while it moisturizes and refreshes. Teeming with vitamin E and powerful antioxidants, Hazelnut can actually help stimulate cell regeneration so your skin looks naturally ageless. It also can strengthen nails and hair so your manicures and blowouts add to your natural beauty. Hazelnut is non-greasy with only a slight hint of nuttiness and is often used by massage therapists because of its quick absorption.
COMMON USES: Hazelnut is widely popular in cosmetics for the skin, hair or nails. It is used to promote lasting skin health by treating acne, wrinkles and age spots. Hazelnut also has emollient and moisturizing qualities, beneficial for all skin types. Aromatherapists use Hazelnut in body massages to help restore the skin and fortify the capillaries, while eliminating free radicals.
SAFETY: Hazelnut may cause allergic reactions. Sensitive individuals should discuss use with a doctor before application
SHELF LIFE: Shelf life of 1 year with proper storage conditions (cool, out of direct sunlight). Refrigeration after opening is recommended
🙌Hemp Seed
For those scared away by the hippy sound of this carrier oil, fear not! Hemp Seed is an all-natural way to jumpstart better skin with a wave of incredible vitamins.
With copious amounts of omega fatty acids and proteins, Hemp Seed wonderfully reinvigorates the skin as it helps to clear away acne and eczema. Extremely emollient and absorbent, Hemp Seed can even tone and texture with vitamins A, B1, B2, B3, B6, C, D and E. It also has abundant levels of anti-inflammatory and antioxidant properties. For those looking for clearer skin and overall health, Hemp Seed can actually reduce toxins while alleviating sore muscles and joints.
COMMON USES: The fatty acids and proteins found in Hemp Seed have revitalizing and healing properties. Non-greasy, Hemp Seed detoxifies and restores the skin. When used regularly, it can reduce inflammation, help eliminate acne and treat eczema. Aromatherapists often use Hemp Seed in massage oils to soothe joints and muscles.
SAFETY: Hemp Seed is safe but sensitive individuals should check with their doctor before use.
SHELF LIFE: Shelf life of 1 year with proper storage conditions (cool, out of direct sunlight). Refrigeration after opening is recommended.
🙌Macadamia
As often noted, the road to health starts with rest and relaxation. Sadly, many of us struggle to extract peace and quiet from the busyness of each day, keeping us up late at night while we juggle our worries.
Not only is stress harmful to your overall health, it can have a worrisome effect on the skin. Macadamia is a natural way to restore the damage done by modern life while acting as a gateway to wellness. With an abundant level of antioxidants, omegas and fatty acids, Macadamia softens harsh wrinkles and restores a youthful glow.
Beyond the skin, Macadamia can add strength and purity to your hair and nails. Because its natural composition is close to the skin’s natural oil, Macadamia can actually restore cell membranes. Say no to stress and yes to solidarity and wellbeing.
USES: Macadamia is very similar to the skin’s natural oils and is rich with nutrients, making it beneficial for all skin types. It hydrates as it heals and softens the skin. It is an effective antioxidant, promoting the health of cell membranes. Non-greasy and very absorbent, Macadamia is used to treat, acne, eczema, split ends, dandruff, dry skin and brittle nails. Its robust palmitoleic acid content can prevent wrinkles and soften fine lines
SAFETY: Macadamia may cause allergic reactions. Sensitive individuals should discuss use with their doctor before application
SHELF LIFE: Shelf life of 6 months to 1 year with proper storage conditions (cool, out of direct sunlight). Refrigeration after opening is recommended.
🙌Meadowfoam
Think about the tranquil beauty of a sprawling meadow, or the calming breeze of a lush garden. That’s what Meadowfoam offers: serene rejuvenation.
Possessing a luxurious blend of antioxidants, fatty acids and vitamin E, Meadowfoam’s unique composition enhances the skin’s natural glow while working as an anti-aging moisturizer. As it softens and protects, Meadowfoam’s emollient qualities capture and contain the moisture on the skin and hair. It easily absorbs into the skin leaving it feeling nourished as it slows transepidermal water loss.
COMMON USES: Meadowfoam is extraordinarily moisturizing and rejuvenating. It contains 98% fatty acids long-chain carbon atoms and is highly resistant to oxidation because of its naturally occurring tocopherols. Containing a high level of emollient qualities, Meadowfoam is used to soften, protect and retain moisture of the skin and hair. Meadowfoam is a vital component in many cosmetics including massage oils, sunscreen, lipsticks, lotions, scalp treatments, shampoos, cuticle creams and rouges. It has a very long shelf life and is used to preserve the aroma of many essential oils
SAFETY: Meadowfoam may cause allergic reactions. Sensitive individuals should discuss use with their doctor before application. For those with oily skin, Meadowfoam may cause breakouts
SHELF LIFE: Shelf life of 1 year with proper storage conditions (cool, out of direct sunlight). Refrigeration after opening is recommended
🙌Rosehip
Maintaining a healthy skin regimen doesn’t have to be complicated. Sometimes, it just takes finding the right treatment for your unique skin. Rosehip is an incredibly promising place to start.
Although it’s often used as an ingredient in fancy skin-care products, Rosehip is much more powerful in undiluted, natural form. Rich with vitamin C and fatty acids, Rosehip is often referred to as the “oil of youth.” It heals and restores the luster of the skin and has been proven to reduce the appearance of scars when applied twice a day according to some studies.
And although we offer an array of carrier oils that have unique properties and purposes, Rosehip may just be your perfect match.
COMMON USES: Rosehip can be found in many high-end skin care products because of its regenerating compounds. With a high level of vitamin C and fatty acids, Rosehip nourishes and heals the skin without causing irritation. In some studies, it has proven to reduce the appearance of surgical scars if applied twice a day. Rosehip has been called the “oil of youth” and continues to be a favorite among aromatherapists.
SHELF LIFE: Shelf life of 6 months to 1 year with proper storage conditions (cool, out of direct sunlight). Refrigeration after opening is recommended
🙌Sesame
If you’re looking for a carrier oil stocked with vitamins and antioxidant properties, you’ve found it in Sesame.
Keep your skin looking vibrant and youthful with Sesame’s powerful levels of sesamol. It can restore damaged cells and prevent new wrinkles from ever forming. Stocked with vitamins B and E, Sesame also contains calcium, magnesium and phosphorus. Many people use Sesame as a natural sunscreen because it oxidizes the skin and protects against harsh rays.
Sesame also has an abundance of emollient properties that repair damaged or dry skin while detoxifying and eliminating toxins. Use Sesame to combat breakouts and treat skin conditions like eczema or psoriasis. You won’t be disappointed with Sesame’s range of healing properties.
COMMON USES: Sesame is commonly used as a natural sunscreen. It protects the skin against free radicals as it moisturizes and nourishes. Rich with vitamin-E, magnesium, phosphorus and calcium, Sesame is a wonderful antioxidant and anti-inflammatory. It helps tighten the skin, control acne, eliminate bacteria and heal chapped skin. Sesame is also used to treat psoriasis and eczema
SAFETY: Sesame may cause allergic reactions. Sensitive individuals should discuss use with their doctor before application. It may stain satin sheets
SHELF LIFE: Shelf life of 6 months to 1 year with proper storage conditions (cool, out of direct sunlight). Refrigeration after opening is recommended.
🙌Sweet Almond
Do you have a favorite pair of jeans that fit perfectly, or sleek shoes that go with everything? That’s what Sweet Almond is. It’s the “just right” carrier oil.
Not too oily but still silky enough to add deep moisture, Sweet Almond is brimming with vitamins A, B, and E. It nourishes but never clogs pores. Many of us get trapped sitting most of the day whether at a desk, in a car or on the couch. We get busy, and that’s okay!
Amazingly, Sweet Almond can help increase circulation while it protects against UV rays and prevents wrinkles and fine lines. Sweet Almond can have a lasting effect on the hair and nails so you can feel your very best and brightest. We hope Sweet Almond fits your lifestyle and needs perfectly.
COMMON USES: Sweet Almond is commonly used in massage oils for its pain relieving properties. It is also a component in many expensive lotions, soap and balms. Sweet Almond has excellent emollient properties and is high vitamin B1, B2 and B6. Massaging with Sweet Almond helps increase blood circulation and can actually fade stretch marks and scars. Sweet Almond is also an enriching hair remedy used to treat split ends and dry or frizzy hair.
Sweet Almond may cause allergic reactions. Sensitive individuals should discuss use with their doctor before application
SHELF LIFE: Shelf life of 1 year with proper storage conditions (cool, out of direct sunlight). Refrigeration after opening is recommended.
These are some of my favorite books on the uses for essential oils:
* Advanced Aromatherapy
* Essential Oil Safety
* The Complete Book of Essential Oils and Aromatherapy
* Clinical Aromatherapy for Pregnancy and Childbirth
* Clinical Aromatherapy: Essential Oils in Healthcare
* Evidence-based Essential Oil Therapy

Now that you know a bit more about Essential Oils. Share the wealth (of knowledge that is). Share this blog with anyone who is new to Essential Oils. As I learn more, I will be happy to add new tips and information.

Do you have more ideas on how to use essential oils? Share them in the comments below!

Happy Friday All !!

XoX~ Stacy Dunn Phillips, NTP

@Life. Wellness. Health.

Prioritize and Enjoy your Happy • Health • Life

Prioritize and Enjoy your Happy • Health • Life

Managing stress usually starts with time management! Making time for the things we love- along with what we MUST  accomplish and balancing the rest! 

Managing your to do list is sometimes about managing your “to don’t” list.

You simply don’t have the resources, mental or physical, to tackle everything thrown at you. Busy people are busy because they have a lot of responsibilities. The to do list that you create should not reflect everything that you have to do, but everything that’s on the table. You can then use a prioritization scheme to decide what to do and what to drop.

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Here are 3 tips for building your to do list:
1. Write your to dos, and to don’ts. It gives you boundaries and clears your mind.
2. Write everything down. Struggling with what to write and what not to write is not worth your time.
3. Evaluate carefully your “critical and do now” tasks. If it no longer belongs there, move it out and worry about it later.

That should leave you only with one subset of items you ever have to worry about. Using the 4-quadrant method, the things to do are on the upper left, the things to plan for (important but not due anytime soon), are on the upper right quadrant, the stuff you should try avoid go to the bottom left, and everything else go the bottom right.

Once you understand the principles behind the Priority Matrix, you’ll probably find that you apply it quickly and intuitively to new tasks and projects.

When building your to do list: write everything you need to do, but it’s better that you don’t do all of them, and perhaps not in the order in which you wrote them down. So let’s end with a brief time management strategy.

•Prioritize, prioritize, prioritize. Do it early. Do it often. And don’t be afraid to change it!

I love this breakdown for my office day 💛

Use your scores to plot these activities in one of four quadrants:
Quick Wins (High Impact, Low Effort)
are the most attractive projects, because they give you a good return for relatively little effort. Focus on these as much as you can.
Major Projects (High Impact, High Effort)
Major projects give good returns, but they are time-consuming. This means that one major project can “crowd out” many quick wins.
Fill Ins (Low Impact, Low Effort)
Don’t worry too much about doing these activities – if you have spare time, do them, but drop them or delegate
them if something better comes along.
Thankless Tasks (Low Impact, High Effort)
Try to avoid these activities. Not only do they give little return, they also soak up time that you should be using on quick wins.
*Tip:Once you understand the principles behind the Action Priority Matrix, you’ll probably find that you apply it quickly and intuitively to new tasks and projects.

•Now start using this Amazing Tool•
Feel free to print this picture it’s a great worksheet
image •Or•
Buy a note book you don’t mind caring with you everywhere you go (this is what I do) each morning I drawl a big “+” in the center of the page on the left leaving the page on the right for notes
•OR•
Grab a scratch piece of paper and simply follow the steps !

*It’s so easy to become organized! If you have the right tools !

Step 1
List the major activities that you want to or need to complete.
Step 2
Score these on impact (from, say, 0 for no impact to 10 for maximum impact), and on effort involved (from, say, 0 for no real effort to 10 for a major effort).
Step 3
Plot the activities on the Priority Matrix, based on your scores.
Step 4
Prioritize appropriately, and delegate
or eliminate low-impact activities.

Tip:
Use common sense to interpret the lines that separate the four quadrants. After all, there’s only a small difference between a *impact activity defined as a “thankless task” and a *impact task defined as a “major project.”

There is no better way to organize your day !

Have a Fantastic Wednesday, Amazing Week, Wonderful Month and enjoy every second living a productive, happy, healthy life !

💛, Stacy (your wellness guru) 

Health With Balance •  A Healthy Living Consult

Health With Balance • A Healthy Living Consult

Health With Balance •

A Healthy Living Consult 

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Balance is the key to Wellness and living a full happy life ! No one thing without another will bring health!

I can show you the importance of balance. Without it you will find all of your efforts will take you in a endless cycle. If you want a healthier you …it is possible! Adding small changes one at a time, you can achieve sustainable balance and health. This is my passion and as a Wellness Consultant I have the pleasure of doing this everyday.

Your body works as a perfect machine. Would your car run without fuel or with no air in the tires? Think of your body and its health as a whole. Each section on this wellness wheel will affect the other sections.

One basic example is sleep … You might not be able to sleep because of one or more of these reasons. It could be environmental? Something as simple as your bed, or a more difficult problem to solve, possibly noisy neighbors? You could be depressed? You might need more time with others, to be more social? Maybe your job is very demanding and you have been working late? People that become emotionally overwhelmed as a result of a taxing relationship or caregivers with no time off, often find them selves exhausted and yet unable to sleep. No mater the reason, sleep the quantity and quality affects countless systems in the body. Not only does your body require rest to repair itself. Your brain stores important details and memories while you sleep. Also if it notices a pattern, a continuous string of inadequate amounts of sleep. Your unconscious mind will make decisions to insure your wellbeing. As far as your brain is concerned there is no good reason to go without sleep … Something must be wrong! Things must be set in motion to assure your survival. This often comes up when discussing weight loss. Without adequate sleep your unconscious mind determines that you will be active for long periods of time. It then begins to start actions in motion. Many of which you will never realize; one you may notice results in a slower metabolism. Your amazing brain sends out instructions to begin creating chemicals that will slow your metabolism. By slowing down your metabolism you will burn the calories you take in and your stored fat at a slower rate. Allowing you to space out how quickly your body uses its fuel, insuring you will not run out of energy or waist away. Truthfully, in extreme conditions a slow metabolism could save your life.
Now that I understand how my body works I am thankful that my brain has prime directives, all of which have my wellbeing at the top of the list.

•With education comes the power to create change•

Here are the seven components to a healthy you!


Environment
•Your world , Your community, Your home


Intellectual
•Accumulating knowledge, Growing as an individual


Social
• Becoming an active part in your community. Enjoying time with family and friends. Developing a feeling of purpose and a deep connection with others.


Physical
• Taking care of your body after all it’s the only one you will get! Enjoying exercise, not just the workout at the gym but all forms. Keeping you body in motion. Understanding the true meaning of a health diet. Giving your body the fuel it requires. Not only learning the benefit to Clean Eating but living it! Letting your body recover and rest. Sometimes we must sit down and rest; sometimes we need Sleep! Adequate amounts of sleep!!! Your body is extremely busy while you are sound sleep. After learning and understanding the important tasks your body must do while you sleep, you may change the way you view sleep all together.


Spiritual
• Everyone must have a purpose. We are wired keep going because we are needed. The most common aspect of spiritual wellbeing is the peace of mind that you are part of a larger picture. It makes no difference if your picture is different than your neighbors. The universe is full of countless unexplainable and incredible phenomenons. Occasionally, science can help us make sense of these phenomenons; then there are others that are beyond explanation. Spiritual wellbeing can give us a feeling of peace when, scientific logic fails us. Our mind needs this desperately as we are faced with obstacles that may make living seem impossible. We need this peace of mind.


Occupational
• If you love what you do, you will never work a day in your life! Think about the amount of time you spend at work. The percentage of your life you will devote to this area. How could that not effect who you are, your life and your health?


Emotional
• Your happiness is pivotal to your wellbeing. Mental health is not a joke! Your unconscious mind is making changes and decisions within your body constantly. You cannot mask your emotional well-being when it comes to your unconscious mind. Your unconscious mind loves you and wants you to live a happy fulfilling life. If you are not emotionally well your brain is capable of making you very uncomfortable until changes are made. A few examples would be headaches, sleeplessness, lack of appetite or an over active appetite just to name a few. So make changes if needed. Learn to be more present. Wherever you are be all there. Use mindfulness to enjoy your purpose; allow yourself to feel connected and not overwhelmed. Finally your emotional wellbeing will directly affect your self esteem. Even if you mask your headaches with pain medications and take sleep aids at night. The way you feel about yourself and others will manifest its self in many ways. The affects will change how you interact within every area of your life. All of your circles including your friends, family, and coworkers.

I will not judge … I am the change I wish to see in the world

I will not judge … I will not give you a lecture. I can see amazing things in you just the way you are …
NOW – If you want to know how to be healthier, find balance, enjoy fitness and understand my happiness and live it too. I will share my journey and knowledge with you gladly! That’s what I do, because I love to see health and joy ❤️ But I WILL NOT judge.
Everything depends on balance!
I eat clean most days because I feel better when I do. My fitness motivation comes from the energy I have after I am active. I love being able to wear anything I want to, from jeans to an evening gown and feel beautiful.  I depend on mindfulness to stay present and careful to not to become so busy that I can’t enjoy time with my amazing husband, incredible children and fantastic friends. Mindfulness keeps me productive and focused on my business and many organizations I work with. Allowing  me to enjoy every second of my life.

My interesting and full life has taken me down many roads. I have a long resume that is both impressive and complex. Impressive to me, because I would have never guessed I would have had so many amazing opportunities and the complexity would come from the many different fields and positions I have explored and left feeling accomplished. Each opportunity leaving me with valuable life  experience and proving to me that I have many gifts. Also, that I am most happy when I am using them to improve the lives of others.

When I started my company Life.Wellness.Health I had moved to Raleigh, NC from NY. I could see that all of my careers/professions, all of the experience I had  obtained would help me as a Corporate and Individual Wellness Consultant. In my spare time Teaching Yoga and Pilates then becoming a personal trainer, I found myself unable to ignore how important balance is when the topic is health. Understanding I needed more information on the human body, how complex and yet very simple our bodies are. Realizing how each system works on its own and in connection with all other systems  simultaneously.

“Perfect health, both mind and body, is simply an amazing balancing act.  Moderation meets an unselfish form of Commonsense. To be capable of taking care of others you must take care of yourself. Yet when we only take care of ourselves the balance is thrown and our health declines.” – Stacy Phillips 

This realization then lead me to study nutrition (what we eat and how we eat as a culture plays a huge part in our health) and so with my studying, I went on to receive a Nutritional Therapy Degree. Within three years, I would also become Certified as a Mindfulness Instructor, a Life Coach, and Wellness Consultant (both individual and corporate certified). The friends that once joked that I was a “Wellness Guru” would soon refer me to friends and family and request I teach classes and lecture so they could attend. Today I am happy to share my knowledge and programs that will help you live a healthy sustainable life or help to create a health productive working environment.

Changing your life style will change your life.  As a Coach and Wellness Consultant I am able to BE THE CHANGE I WISH TO SEE IN THE WORLD … But I will never judge you or anyone else! Some days we need to skip the gym and have a cupcake ❤️

If you are looking for quick tips check me out on Instagram  ” life.wellness.health ”

Have a wonderful evening Xox

Focus on What Matters

Focus on What Matters

Teaching others to love the body they are in and still improve on it is fun and fulfilling but this morning I had trouble focusing… I couldn’t stop day dreaming…. summer I miss you already!
Mindfulness, Here I come … I don’t want to miss today thinking about tomorrow or yesterday….

Summer’s at the beach are wonderful….image

and Although it’s cold TODAY IS A GREAT DAY!image

Identify your goals… Focus & Achieve!
Don’t waist Time … Energy… Or momentum!
TRY THIS – THINK ABOUT IT •
Imagine someone is describing you to someone else… What would you want them to say about you. Focus on those things!!!