In this last month we’ve been exploring the different anchors of awareness in mindfulness meditation. Today we’ll be doing the 4th guided meditation in this 5-part series, this time focused on mindfulness of thoughts. 

The goal of meditation is always to live in the present moment, regardless of the circumstances in your life. It is an extremely helpful tool when we’re challenged physically, mentally, emotionally, and spiritually.

I want to clarify this upfront because many people incorrectly believe that meditation is about emptying the mind. They know that their mind never stops and doesn’t see that this is possible. As a result, they don’t even try, or they give up to soon.

With mindfulness of thoughts, we’ll be watching our ideas, thoughts, and fantasies as they enter the mind but then stay unattached as we watch them leave. It is a more advanced practice, so you may want to start with with one of our previous meditations if you are a beginner meditator: Mindfulness of Breath, Body Awareness, or Emotions.

Guided Meditation: Mindfulness of Thoughts Instruction

Meditation Instruction: Using Your Thoughts as an Anchor

Prepare your meditation space so it’s quiet and comfortable. In the video I used the doTERRA InTune essential oil blend on the back of my neck and soles of my feet to help me feel grounded and focus the mind. You can use essential oils or any other tools that will help support your practice.

Come into a seated position on the floor or in a chair. If you’re on the floor, sitting on a cushion will elevate your hips and help your legs relax in the hip joints. Let your hands rest on your knees or thighs. Set a timer for at least 10 minutes and close your eyes.

Take several slow deeps breaths. You may want to make each part of the breath 4-5 seconds in length, making sure the inhalation and exhalation are equal. This is called “sama vrtti”, or equal fluctuation, which slows the mind down, slowing the transitions from thought to thought.

Now let the breath move naturally. Let the mind shift from watching the breath to watching and feeling the body breathing. You can then notice any emotions related to the body and breath. Finally, let your mind rest on thoughts.

This is a profound experience where the mind watches the mind. We are tapping into a higher state of consciousness and awareness.

Notice where the mind is and what thought is in the foreground of your experience. As you notice it, you can name it “thinking”, or “planning”, or “remembering”, or whatever the mind is doing.

While you don’t want to get caught up in the thought, it is interesting to notice if your mind consistently moves in the same direction, caught in the past or in the future.

After the thought is acknowledged, let it go. You may wish to visualize the mind as a wide open sky and you can place the thought in a cloud to let it float on by.

It is inevitable that you’ll find yourself caught up in your thoughts. When this happens, simply focus your mind on the breath, then the body, then on your feelings, and back to the mind watching the mind.

Eventually, you’ll experience less time managing your thoughts and more time in the sweet spaces in between.

When you’re ready to end your meditation, do so gradually by opening up all the senses except for your sight. Find a balance of internal and external awareness. Then open your eyes.

How did it feel to focus on thoughts during your meditation? Did you notice a pattern in your mental habits? How are you feeling now? Please let me know in the comments!

Committing to meditation for just 10 minutes a day is such a simple, yet huge endeavor that can bring more peace into your life.

Please share this meditation with a friend, since there are many who can use this support now! Thank you & well wishes to you…

Welcome to the third of our 5-part series on mindfulness meditation.  This time, we’re focusing on mindfulness of emotions.  Not only will you be able to tame the fluctuations of the mind to experience more clarity, but will also be able to process intense emotions.

As I write, we’ve been sheltering-in-place to slow the spread of Covid-19 for over a month now.  Emotions are intense, but it’s not just because people are afraid of getting the disease.  We are now dealing with the emotional and mental repercussions of being isolated from others, dealing with financial hardships, and for many, a loss of purpose.

How is Meditation Good for Emotional Health?

It’s important to recognize that no emotion is innately bad!  We humans are emotional beings and our capacity to feel is what makes life so deep and meaningful.  So meditation is not meant to remove any emotion from our lives.

However, where we get stuck is when we become reactive, impulsive, or defensive because of being caught up in our emotions.  This is more harmful to us and our relationships than the emotion alone. 

Meditation give you a wider perspective where you can see your emotions clearly.  You’re able to pause and give intense emotions space.  Quite often they diffuse into something less intense when you can see them alone, separate from the story that you feel caused them.  Meditation helps you to live with all emotions regardless of whether you like them or not.

Guided Meditation: Mindfulness of Emotions Instruction

Meditation Preparation

Is this your first time with mindfulness meditation? You may want to look back on our last two sessions Mindfulness of Breathing and Mindfulness of the Body for helpful tips on what to expect.

Find a place where you won’t be disturbed. Create the ambiance for your practice that will promote relaxation and strengthen your resolve to meditate.

For this mindfulness of emotions meditation, I used the doTERRA Adaptiv Calming blend. It helps to bring you into a relaxed, parasympathetic state of being. It keeps the heart open, allowing for more space to feel.

Meditation Instruction: Using the Emotions as an Anchor

Come to sit in a comfortable position on the floor or in a chair. Let your hands rest on your knees or thighs with the palms turned up or down. Set a timer for at least 10 minutes and close your eyes.

There’s always an overlap of anchors in mindfulness meditation. First, bring your awareness to the breath, letting the mind settle as it watches the smooth steady flow.

Next, feel the breath deep in the body. Allow your mind to settle down with the breath. Feel your whole body breathing. Expand and open with each inhalation. Release tension with each exhalation.

Finally, bring your awareness to your physical heart space. Which emotion is most on the surface here? Can you name it? See if you can sit with this raw emotion with out getting into the story of why you feel this way.

Do you notice anything else as you’re feeling this way? How is your body responding to this emotion? Are you tense? Is your breath constrictedIs your stomach queasy? Do you feel palpitations as your heart beats faster? Again, just stay with these raw feelings and do not react by turning your attention away.

Be as present and as accepting with these emotions as a loving, peaceful parent would be with a child who’s having a meltdown. (Seriously, this perspective really works to create more self acceptance and compassion).

If you do notice that your mind has drifted, go all the way back to feeling the breath moving deep in the body. Rest here for a moment, and then slowly return to the heart space.

Repeat this over and over for the amount of time you’ve committed to being here. When you’re ready to come back, return to deep breathing. Allow the sense organs to slowly open to what’s happening around you.

Before you get up, take note of how you’re feeling now vs. how you were feeling when you began. Any change is progress! Remember this to help you commit to continuing for your personal benefit and those you’re in relationship with.

How did you feel after doing this meditation? Did you notice a shift in your mood? I’m eager to hear about it in the comment below!

Please share this meditation with a friend, since there are many who can use emotional support right now! Thank you for considering it! Well wishes…

When you’re ready, please try our next meditation in this series, Mindfulness of Thoughts.

Join us this Spring for therapeutic yoga classes that will support your holistic health!  Our slow flow practice will create greater strength, flexibility, and energy circulation in your body.  We’ll also incorporate meditation to help you deepen your experience of Yoga & wholeness.  Integration of aromatherapy with our practice, will aid you on all levels, boosting your health during this vibrant season.

The Coronavirus Pandemic and the social distancing required to slow the spread, forced schools to close, leaving parents to care for their kids at home for an uncertain amount of time whether they want to or not.  Are you one of these moms?  I know that you’re probably feeling fear from both the viral threat and for homeschooling your child for the first time.  Trust me though, as a homeschooling parent of fours years, I know you can do this!  Here’s my 5 tips on how to stay sane homeschooling amid the Coronavirus Pandemic.  This homeschooling mom encouragement will boost both your immunity and self confidence! 

Before you read my tips or watch me talk about them in the video below, you may want to get my free stress-relieving acupressure guide which will help both you and your child with this transition!  These six acupressure points not only relieve tension and stress, but will help you all sleep better at night which in turn will keep your immunity strong!

5 Tips for Dealing With Your Fears – Homeschooling Mom Encouragement Amid the Coronavirus Pandemic

Focus On Self-care and Wellness as a New Homeschool Mom

You’re going to have more time, so it’s best to place your energy where it counts the most! Self-care should be your main focus and will help you better serve your family, as well as bolster your body from infection.

This virus, as is the case with other viruses, is opportunistic. It can only infect you if you are weak. Support your health and your family’s by:

• Prioritizing better sleep – It’s still a good idea to have an early bedtime. But now that you’re homeschooling, let the family sleep in!
• Establishing a relaxed schedule – There’s no need to rush your transitions, which can create stress and diminish immunity.
• Creating alone time – Being home with your kids can be intense. Make sure you still have some alone time, even if it means giving your child a screen to entertain them. Your emotional health is very important right now.
• Adopting a home yoga practice – Yoga can support your health on all levels. Try this yoga class video that will help you relieve tension as you wake in the morning and help you start the day with ease!
• Supplementing vitamins and minerals – You should be getting healthy doses of Vitamin A, Vitamin C, and Vitamin D in your diet (and ideally Vitamin D from the sun), but chances are you won’t be getting enough from your food, even if you’re eating whole, organic foods. Find some supplements you like, or try my recommendations here.
• Feeding your gut beneficial bacteria – Gut health is the basis of your immunity. Read about it’s importance, how it’s damaged and how it’s supported here. Basically, you’ll want to be eating more fermented foods and supplementing with probiotics, but it’s also important to avoid stress, sugar, and pharmaceutical drugs which all diminish your gut health!

This wellness kit comes with the vitamins I use as well as digestive enzymes, probiotics, tension-relieving lotion, and mood enhancing essential oils that will support everyone’s body, mood, and mental focus!

Tend To Your Home and Family as you Homeschool

I know it’s hard to stay home, especially this time of year! It was easy in Winter when the energy was low and was a natural time to rest and reflect. But in Spring, it’s natural to be more active and energetic. You will simply have to channel that energy into tending your family and your home.

Here’s some ideas:

• Make all of your meals – Avoid processed food and start making healthy meals with whole foods, if you’re not doing so already. Ask your kids to help you so you get support and they can learn important life skills. Not sure how to get your kids to eat whole foods? Check out my article Practical Dietary Advice for Happy and Healthy Kids.
• Establish a green cleaning routine – Switch out your toxic household products and clean with natural, essential oil based cleansers instead. Have complete control over the ingredients by using DIY recipes. (We’ll focus on Green Cleaning in April – in the meantime ask me if you need any suggestions or recipes).
• Organize your pantries
• Clean out your refrigerators
• Wash your walls & windows
• Clean your oven
• Work in your garden or establish one
• Hike in open, outside places with your family since fresh air and sunshine are important for general health

Notice that most of these suggestions circle back to self-care?

Educate Yourself As You Educate Your Child

If you’ve never homeschooled your child, it’s the perfect time to learn how! Believe me, you can do this. Just remember not to get caught in a common new homeschool mom trap of trying to re-create the school environment at home.

Your relationship is much different than the one your kids had with their teacher. They have your love. Be lighthearted in your approach, relax and trust that they are learning, even when you’re doing fun stuff like cooking and cleaning together!

There are tons of homeschool resources that you can Google. For online courses, I suggest looking into Outschool.com. For math, we love Prodigygame.com and also use Singapore Math workbooks. We do science kits from melscience.com. The rest is very personal for my family. My son reads alone for a portion of the day, but we also read to him classical child history books and fun fiction. For writing, he does copy work from the novels he’s reading or he journals.

You will need to figure out what works for your family. This is part of the learning process and it can be a really fun discovery! Or see if you can just follow the same curriculum your school was using if your child does well with it.

This can also be a great time for YOU to learn new skills that you can be refining while your kids are doing their studies. Take online classes yourself. Maybe you can explore ways to earn income online. I love working from home! I can still explore my passion of connecting families with natural health resources and helping them be healers in their own home. It’s possible for me to do this while staying home with my son and contributing to my family’s income. If you want to learn more about my business and becoming one of my partners, read on here.

Change Your Mindset – Embrace Being a Homeschool Mom!

Again, you can do this! Homeschool moms need more encouragement in the beginning. Much of your confidence is going to come with time as you see your family thrive with more relaxed learning and lifestyle habits. But it’s also extremely important that you change your attitude and mindset too.

Remember what you’re trying to create for your family. If you remain reluctant to homeschool and complain all the time to your friends, then this will be a miserable experience for you. One of the many positive aspects of social distancing with the Coronavirus pandemic is that you can heal your relationship with your family as you spend time together.

My son was in public school until halfway through Kindergarten when he begged to be pulled out. I was already aware that he was having emotional problems and would do anything to protect him. The dynamic was completely different when we started hanging out with homeschool families vs. when I would hang out with the public school moms.

The biggest difference I’ve noticed in our homeschool groups: we, parents, love hanging out with our kids. We don’t complain about our kids. We understand that this is a privilege to teach them and shape their lives based on family love & values. My love for my son is what fuels my confidence. Each day he grows I feel validated that we’re making the right choice for him. It’s that positive mindset shift that makes our homeschool journey a success.

Adopt A Gratitude Practice – Everything Has a Silver Lining

Adopting a gratitude practice with also help you with the mindset shift I suggest above. Everyday upon waking, I recommend sitting up in bed and thinking about the things you’re grateful for in your life. Be grateful for everything and everyone who supports you. You can do this meditation too anytime you’re feeling that you’re caught in negativity or fear.

Try not to get caught up in the fear of the Coronavirus pandemic. If you’re taking necessary distancing precautions and boosting your health with the guidelines I shared above, chances are you will remain healthy or will recover quickly. I also hope that this confidence in taking care of yourself and family spills over into your role as a homeschooling mom. Wellness practices and homeschooling are complementary skills!

If you enjoyed this post, share this homeschooling mom encouragement with your friends! And let me know if you have any questions in the comments below. Stay well!

Asthma is on the rise in this country for many reasons.  Chances are, you or a close family member is suffering from this chronic disease right now or will be soon.  I’m sharing with you today, 10 acupressure points for asthma which can be used as a long-term, natural approach to managing asthma attacks and help support your respiratory health.

An alternative approach to asthma is needed, since unfortunately, steroid medications used to control attacks suppress the immune system.  This means that asthmatics are more likely to come down with colds and other infections, which then aggravates their asthma.  So they’re stuck in a cycle of sickness with medications that are actually making them sicker.  In integrative approach to care is needed so one doesn’t have to be as dependent on steroids and can get ahead of their illness to improve health.

I’ve already written about how Traditional Chinese Medicine (TCM) can be one of the best integrative approaches for treating asthma.  TCM is great for kids too!  Asthma sufferers have reported that TCM treatments result in:

• Symptom relief – deeper breathing, less wheezing, greater physical endurance
• A decrease in asthma attacks
• Less dependence on medications

I highly recommend working with a TCM practitioner who can give you personalized treatments and advice.  They will still ask that you do your part to treat yourself at home.  This acupressure protocol can be one of your best tools!

Before you learn these 10 acupressure points for asthma, you may also want to grab my acupressure guide for stress.  You can download it here for FREE.

In the stress relieving acupressure guide I share 6 other acupressure points that can help you relieve tension and help you sleep at night, which everyone needs!

Acupressure Points for Asthma

I am not a medical doctor and this is not medical advice. It is advice meant to empower you to care for yourself and your family at home just like our ancestors used to. It will also build your confidence to talk with your medical provider about weaning off medications when you become healthier with acupressure and natural medicine.

You don’t need anything special for acupressure – just clean hands. If you’d like, you can enhance the effects of acupressure by using therapeutic grade essential oils topically on the points as you press. For asthma, I suggest using Frankincense (boosts cellular health), doTERRA Breathe blend (opens & relaxes airways), and/or Lavender (anti-inflammatory).

Press each point for 30-90 seconds, depending on the age of the person you’re working on (hold longer, the older the patient). You can also round rub each point, instead of holding your fingers still. See the video above for the best demonstration.

Lung 1 & 2

Kidney 23 & 25

Ren 17

Urinary Bladder 13 (Lung point)

Urinary Bladder 23 (Kidney point)

Stomach 40

Kidney 3

Lung 9

I’m eager to hear how you did with acupressure! It may take some time to notice a difference, and you shouldn’t expect your asthma to completely disappear. First, you’ll notice you’re getting sick less. Then you’ll have less asthma attacks, wheezing, and chest tightness. Again, this is a long-term solution – wellness is something we need to be working on everyday!

Want to up-level your baths for relaxation?  Want to give your kids detox baths that are fun?  You can customize this basic essential oil bath bombs recipe to achieve the desired effect.  Use these natural DIY bath bombs at home or as gifts for friends who appreciate natural living!

Sure, you could pick up some bath bombs at the drug store. But it’s hard to find natural ingredients which are necessary if you’re wanting them to be health-promoting.

The price of store-bought bath bombs can really increase your grocery bill too. Trust me, I know, since my son always begs for them when we go to Whole Foods!

DIY bath bombs are a much better option since you can control all of that and also customize the desired therapeutic effect with high quality essential oils. Read on to learn how to make them, or see how my son and I do it in the video below.

You may also want to incorporate acupressure into your bath routine for yourself or your child! Pick up my Stress Relieving Acupressure Guide for FREE by clicking the button below.

Essential Oil Bath Bomb Tutorial

First, you’ll need to get all your supplies and ingredients ready. This can get pretty messy, so also make sure you have a clear space free of clutter.

Next, measure out the dry ingredients in a medium bowl. Whisk well to break up any lumps.

Mix liquids together. You’ll need to be very precise with the amount of water since it can activate the citric acid and affect the way the bombs keep their shape! (Since making the video, I’ve learned that rubbing alcohol is a better option since it won’t activate the citric acid. It may also help the bombs dry quicker.)

Let me know if you’d like suggestions of which essential oil combinations to use for your bath bomb recipe!

You’ll add the wet ingredients to the dry slowly as you continuously stir, until the mixture resembles wet sand. Then pack gently into each side of the bomb molds with some of the mixture bulging outward. Press together and leave in the mold for one minute.

Tap the mold on every side and gently twist to release the bath bomb. Let the bombs sit out (I put them on parchment paper) for 24 hours to dry. Or you can speed up the process by putting them in a dehydrator.

Simply drop them gently into the tub when you’re ready to use them! My bombs didn’t have a lot of fizz, but I loved how they disbursed the oils in the tub. This is a very moisturizing mixture that left my skin feeling super soft!

I would love to hear how the recipe worked out for you. Please leave a comment below with any questions! Enjoy…Essential Oil Bath Bomb DIY Recipe:

Print

Essential Oil Bath Bombs

Want to uplevel your baths for relaxation?  Want to give your kids detox baths that are fun?  Following this basic bath bomb recipe, you can then customize do it yourself bath bombs with essential oils to achieve the desired effect. 

Keyword: DIY bath bombs, essential oil bath bombs

Yield: 5 bath bombs

Author: Brandy Falcon

Materials

• 1 cup Baking soda
• ½ cup Citric acid
• ½ cup Cornstarch or arrowroot, tapioca, other starch
• ½ cup Epsom salt
• 2 ¼ teaspoon Water or substitute with rubbing alcohol to dry bombs quicker and remove risk of activating the acid
• 2 ½ Tablespoon Almond oil
• 10-20 drops Therapeutic-grade essential oils I recommend dōTERRA
• Natural Food Coloring

Instructions

• Whisk dry ingredients together in a medium size bowl.
• Combine the wet ingredients in a small bowl.
• Slowly pour the liquids into the dry ingredients while stirring continuously so the citric acid isn't activated.
• Pack lightly into each half of a bath bom with them slightly overflowing. Press together and let sit in mold for 1 minute.
• Gently tap around mold, then twist to relase the bath bomb. Let sit for 24 hours to dry completely before using in the bathtub.

Notes

The amount of bath bombs made with this recipe depends on the size of your mold.

Try this guided meditation for stress relief whenever you’re feeling overwhelmed with stress, anxiety, and the demands in your life. Stress arises when we’re feeling disconnected from ourselves. Relief always comes from reconnecting to your body, heart, and mind. The best way to release tension and overwhelm is through meditation.

Anyone can do this meditation, even beginners! All it takes is a willingness to dive deep into the practice so you can fully access your healing capacity. That’s all that’s required to learn how to meditate for stress relief. However, it is helpful to prepare with this breathing practice first to help remove distractions and focus the mind on the body and your intention.

You may also want to download my FREE Stress Relieving Acupressure Guide below, which will help release physical tension and promote better sleep. You’ll love it! Click below to get it.

Guided Meditation for Stress Relief and Security

How to Meditate for Stress Relief

Consciously Relax Into the Present Moment

Come into a comfortable seated position. This can be any version of a cross-legged pose, sitting in Vajrasana on the feet or in Virasana in between them. Of course you can also sit in a chair, just make sure your feet are firmly on the ground.

Close your eyes and align your spine evenly over your seat. Feel that the center of the chest is right over the center of the hips. Feel that the center of the head is right over the center of the chest.

Take several slow, deep, even breaths. With the first few breaths, exhale out through the mouth with a sigh to consciously release any stress and tension. Feel this release in the body, the heart, and the mind. Let go of anything that is feeling heavy. Tension in the body dissolves as you scan the body from the head down. You’re also letting go of any demands and obligations that are weighing on the mind and heart.

Turn your mind inward, watching the smooth flow of each breath. Feel the ease and spaciousness in every level of your being in the present moment.

Stress Relief by Creating a Safe Energetic Boundary

Create an imaginary boundary a few feet around you. Use materials that would feel or look inviting (eg. silk, warm wool, vibrant colored light, or even sound waves). This boundary is containing your energy so you’re not engaging too much with anything on the outside. It’s also protecting you from outside influences.

Fill your energetic space/tent/cocoon with anything you love that is beautiful and creates happiness (eg. animals, plants, art, crystals, etc.). Leave people out of your space since even your most loving friends and family can sometimes cause distress. Continue filling your space around you, with your creative mind, until you feel a change inside. You should actually feel more safe, secure, happy, and loved.

As you tap into these feelings, imagine that you’re absorbing this love and comfort into every cell of your body. It penetrates into the skin and all the organs. If you used light and sound for your energetic cocoon, you can imagine them penetrating inside too. Feel that you’re less solid, less rigid with stress as you release tension. You’re becoming more fluid and spacious.

With your awareness and these positive feelings that this healing space is creating, you’re releasing whatever is making you feel bound and overwhelmed in your body.

Search for a shift in your emotional tone as you feel emotions venting. Hopefully you’ll be feeling more neutral and less identified with any unsettling emotions that were previously there.

In your mind, see that you’re fully living in this freed up body, in this safe, comfortable space. You created this space and can create it at any time!

Stay Free of Tension and Overwhelm with Mindful Awareness

You can choose to leave this self-made cocoon around yourself with a balance of inner and outer awareness. You’ll be able to distinguish much easier now, what is happening in you and around you. And you’ll be able to make clear energetic boundaries so you’re more conscious of what to bring in and engage with from the outside world.

If you’re choosing to let this boundary dissolve, remember that you can return to it anytime throughout the day.

Let your senses start to widen, becoming more aware of what you’re hearing, feeling, tasting, and smelling. Finally, let your eyes open. Before you leave this space, perhaps you can make an intention to remain mindful of your inner landscape as you move through the rest of your day.

With this guided meditation for stress relief, I hope you can now see that you have some control over how stress affects you. And hopefully you’re feeling more at ease, filled with love, and ready to move on with your day without it feeling overwhelming. Please let me know how it worked out for you, in the comments!

Namasté