5 Must-Have Essential Oils for Sleep Support


Every night after dinner I take a hot bath, cover myself in oils and put on comfortable pajamas. This ritual helps me leave the stressful day behind me and prepare for a relaxing evening. I look forward to this time of day and allows time for deep relaxation. Using essential oils in your nightly routine can help create an atmosphere conducive to sleep.

My five must-have essential oils for sleep support include:

Lavender: Lavender is traditionally associated with relaxation, stress relief and sleep support. It promotes feelings of calmness and helps to fight occasional nervous tension. Lavender has balancing properties that calm the mind and body. My favorite ways to use lavender are in a cup of Epsom salts in the bath, on the back of my neck, on the bottoms of my feet, as linen spray, and in a diffuser. Due to the flu season, I have currently been layering lavender with thieves on the bottoms of my feet. the combination smells amazing!

For a spa like environment, try diffusing lavender with eucalyptus or bergamot.

Gentle Baby: Contrary to the name, Gentle Baby can be used for adults as well as children. It evokes tranquil, nurtured feelings. Gentle Baby is a mix of coriander, geranium, palmrosa, lavender, ylang ylang, Roman chamomile, bergamot, lemon, jasmine and rose. This oil can be put in a diffuser, in a cup of Epsom salts in the bath, on the body, or in a linen spray.

Peace and Calming: This oil blend creates a comforting and fresh scent. It can help create a peaceful environment for rest. Peace and calming is a blend of tangerine, orange, ylang ylang, patchouli and blue tansy. It can be put in a diffuser, in a cup of epsom salts in the bath, on the body, or in a linen spray.

Tranquil: Tranquil is a roller bottle blend that consists of lavender, cedarwood and Roman Chamomile. It creates a calm body and mind with its balancing properties. It can help ease occasional tension and support relaxing sleep habits. I like to roll this oil on my neck, shoulders, and on the bottom of my feet.

Cedarwood: Cedarwood has a woodsy aroma that helps create a relaxing, calming and comforting environment. When diffused at night, it can help support a relaxing nighttime routine. My favorite way to use cedarwood is mixed with lavender in the diffuser.

*Always remember to dilute your essential oils before applying them to the body. I recommend using fractionated coconut oil or jojoba oil. Jojoba oil is non-comedogenic and won’t cause breakouts.

You can learn more about getting started with essential oils here.


25 Ways to Raise Your Vibration


Everything is made up of energy and the rate at which the atoms and sub-particles of an object vibrate is the vibration frequency. A healthy human body vibrates between 62 and 68 MHz (megahertz). The higher the vibration, the better we feel and the healthier we are. The lower the vibration, the heavier the energy and the more down we feel. Self-defeating thoughts, fear, poor diet, environment, etc. all lead to lowering our vibration.

Here are some ways to start raising your vibration. It may seem like a lot to work on, but even taking on one thing will often create a snowball effect to continue making positive changes.

1. Positive self-affirmations are huge to start feeling better. A book I recommend reading is Mirror Work by Louise Hay. It is a little awkward at first, looking at the person in the mirror and going through the exercises. But, I began to feel compassion and love toward myself.

2. Watch your thoughts. Our thoughts create our entire world! The more positive thoughts you have, you will manifest more of the same into your life. Work on becoming aware of your thoughts. When you start thinking negatively, choose again and focus on the positive.

3.  Meditation helps raise our vibrations. Try to do it daily, even if it is only for a few minutes at a time.

4. Do something you love every day! Make a list of everything that brings you joy and choose one to do each day.

5.  Writing in a journal works to release stuck emotions.

6. Open your heart and feel grateful for everything around you. It is truly life-changing. A gratitude journal is a great place to start.

7. Eat foods closest to the source. They have the highest vibration frequency.

8. Drink lots of water.

9. Breathe! Practice working on breathing through your diaphragm (belly breathing) and not your chest.

10. Smoking, caffeine and alcohol can all lower your vibration.

11. Use essential oils. Some of the highest vibrating oils are rose, helichrysum, lavender, frankincense and melissa. Rose oil vibrates at 320 MHz! Wearing them and diffusing oils are ways to benefit from them.

12. Epsom salt baths help detox the body and the energetic field.

13. Get enough sleep. Sleep helps to renew us physically and spiritually.

14. Cleanse your house energetically. I use sage or palo santo wood. I recommend doing this monthly. If you have a space where you can't burn these, such as an office, I recommend diffusing sage/palo santo oil or even creating a room spray.

15. Keep your house clean and remove clutter.

16. Have energy work done to help clear energetic blockages.

17. Have a massage. Massages help release toxins in the body and get our energy moving.

18. Exercise. This helps get our energy moving and helps us feel better physically and emotionally.

19. Get in the sun! Open your windows or get outdoors. The sun can help break up blocked  energy.

20. Become aware of the toxins in your home including cleaning products and beauty products. We slather hundreds of chemicals on our bodies daily. Our skin is our biggest organ and absorbs everything we put on it.

21. Forgive: Work on forgiving yourself and others. I try to remember that everything that happens to me is a lesson and an opportunity for growth.

22. Keep crystals and stones in your home, in your pocket or on jewelry.

23. Notice who you are spending your time with. Do they uplift you or bring you down?

24. Be kind to others and give back.

25. Be cautious of the shows, books, internet, etc. that influence your life.

I hope some of these suggestions can help or maybe add to some of what you are already doing.

Love + Light,



Finding Your Joy

Hello! I thought Mother's Day weekend is a perfect time to talk about a common thread I see in a lot of women who come see me, and that is how much they are running on empty. Many times, as women, we give and give and often do little to take care of ourselves or do things that bring us joy. As a result, we feel tired and unhappy. A lot of times these women feel guilty about putting themselves first and often forget what what it is that even makes them happy. But, how can we give to others with an empty cup. We must first give to ourselves. It is time to start taking care of yourself and loving yourself. 

Awhile back, I made a list of everything that I enjoy doing or could do for myself that made me happy. After the list was completed, I made it a goal to do at least one thing on the list per day for myself. Now, many of them have become part of my daily or weekly schedule. I know life can be stressful with kids, family, after school activities, work, etc.. But, it is so important to do these to help raise your energy and find inner joy.

Get comfy in a quiet space, light a candle and take a few deep breaths. Start to think about all the things you like to do that make you happy and feel alive. Include even the little things that make you smile. 

Here is my list that I keep in my journal:

Since creating this list, there are so many other things I can think of to include. It shows me that the more I do for myself, the more happiness I see around me.


Sometimes You Just Don't Feel Good

Since getting the flu a couple weeks ago, I have been feeling a little tired, down and disconnected with people, my business and myself. I think we all go through periods in our lives of feeling on top of the world and periods of feeling just not right, it's called life.

I believe even little things can disrupt our energy and throw us off a bit. It could be an illness, fight with a loved one, car or home repairs, finances, work, etc. All these life events that come along can bring us off track and we wonder how we can get back on.

It is important to acknowledge the feelings and be present with them. Allow the frustration, blues or whatever emotion you are experiencing to come up. Let it surface and then allow it to move through you without resistance. Don't beat yourself up for thinking you should be feeling a certain way.

Remember to rest and take care of yourself. Say no to doing things that don't feel good to you. Try to meditate for relaxation or have energy work done to help relax and remove blockages. Nourish your body with natural foods and water.

Do something daily that feeds your soul and brings you joy. Take a bath, read a book, go for a walk, draw, garden, drink tea or anything else that makes you feel connected and happy.

Try to journal as a way to get your thoughts out. I am surprised sometimes at what some of the underlying thoughts and beliefs are that arise during writing. I also do a nightly gratitude journal by writing down 10 things that I am truly grateful for and why.

Surround yourself with loving and upbeat people. And, try to stay off social media as much as you can during this time. Sometimes other people's drama can feed into our own.

Most important, remember you are never alone. Ask for guidance from God, your guides or whoever else you feel connected to. Trust you will be guided and watch for signs. Remember, this too shall pass.


How to Set Intentions for 2017

January is one of my favorite times of the year. It is a chance to reflect on the previous year and to set intentions for the upcoming one. I choose to set intentions instead of set goals for myself. Setting an intention is similar to setting a goal, but you don't get caught up in trying to control the process.

An intention is a desire that comes from your heart. All you need to do is simply state your intention and surrender it to the Universe. Everything that happens to us begins with an intention. What we manifest begins with what we put energy into. What we focus on, we will create. It is that simple. 

What you intend becomes your reality. Where your intention goes, you go.
— Gary Zukav, Seat of the Soul

Trust that if your desire is align with your higher good, the Universe will align the right people and experiences to bring your desires to you. Trust that it will happen when the time is right and it will.

How I set my Intentions.

1. Sit in a quiet and relaxing space. I love to light candles and have tea.

2. Write down a list of what you want more of in your life and what your heart really desires. What in life sets you on fire creatively or brings you the most joy? It can be taking more time for yourself, a new business venture, working on relationships, etc.

My list included growing my business, being the healthiest version of me I can be for myself and others, improving finances by paying off any debt and saving money (I really want a new house!) and releasing any fear holding me back, 

3. After you have made the list, write it out in detail. What would it look like, what would it feel like to experience the desire? Feel the joy and the gratitude as though you have achieved it.

After I made my intention list, I created a mind map of what I could do to make my intentions a reality.

4. Make a vision board. Cut out pictures that represent your intentions/desires. Place the vision board where you will see it often.

I have my vision board on the back of my bathroom door. This allows me time to look at it daily while getting ready in the morning.

6. Revisit your intentions as often as you want. Ask yourself if you are living each day as though the intention was manifested. What steps can you take each day to bring you closer to your desire? Visualize it, feel the joy and gratitude daily as though you have already achieved it.

5. Release control, surrender the outcome and enjoy the journey!