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Essential Oils Blog

Tag Archives: mind

My Top Three Oils for Whole Being Balance

By Ellen Brenner, Certified Aromatherapist

Recently, we discussed the practice of holistic care in “What Does Holistic Have to Do with Our Health.” Essentially, we are caring for mind, body and spirit to bring balance to our whole being for a greater state of wellbeing.

You may recall from “Food for Thought, that our mind, body and spirit are interconnected. Depending on our state of mind, our body and spirit are impacted in chemical messages from the brain created by stress. This distress of the mind, especially over the long-term, can lead to dis-ease due to our body’s inability to compensate and re-balance.

Aromatherapy, in particular, the practice of holistic aromatherapy, is the perfect partner for helping to support harmony on all three levels of our existence. When we can find balance within ourselves and our environment,  we can experience a greater sense of optimal wellbeing.

Each essential oil and extract has its own therapeutic profile and value, often with multiple core applications.

And, often, we blend synergies from a selection of essential oils to create the holistic profile we are seeking as we did to accompany self-balancing activities outlined in Balancing Our Whole Being.”

There are, however, some essential oils and extracts that are just excellent at equally supporting and entire being.

I find myself reaching over and again for three in particular when I want well-rounded and robust support to bring my being back into balance.

The three I love the most for holistic use are: Bergamot, Fragonia and Blue Yarrow. Oh my goodness, do I love the gifts of these oils.

On their own, they are wonderful to bring equilibrium to mind, body and spirit. Mixed in other synergies, they enhance the holistic value. In my opinion, blended together, they create something extraordinary.

Below, you will find why I consider these my top three essences as my very favorites for holistic support on all three levels — mind, body and spirit.

In addition, I have included one of my very favorite blends with the added benefit of a soothing bath. I find this one of the best ways to find balance from within for my whole being.

As always, I  encourage you to consider options that match your own unique needs.


Bergamot Citrus bergamia  (bergapten free)

Bergamot is a favorite for its array of uses and its sunny scent. Bergamot is an incredibly uplifting, calming and balancing essential oil.

It is especially helpful when you feel off balance due to nervous tension and when you need to invite in more positive thinking and energy.

Mind:  Balancing to emotions. Uplifting and calming.  Promotes positive thinking while helping to release negative emotions.

Body: Supports the body in returning to a state of relaxation. Soothes the nervous system and smooths nervous tension held in the tissues.

Spirit: Helps to harmonize the spirit, especially when affected by strong, negative emotions. Supports the ability to receive positive energy and helps our natural energy to flow smoothly.



Fragonia Taxandria fragrans

Fragonia is highly valued for its uniquely balanced composition. It, too, has a wide array of core therapeutic uses and has a soft, refreshing scent.

It is especially helpful for letting go of old emotional thought patterns and negative energy blocks that are impacting your balance and wellbeing.

Mind:  Helps to release old emotional patterns. Calming and uplifting, it helps to reduce worry and nervous tension.

Body:  Balancing to the nervous system. Relaxing and relieving to nervous tension creating discomfort in the body.

Spirit:  Helps to release deep-seated blocks in the energy flow caused by old wounds. Strengthening to the spirit.



Blue Yarrow – Achillea millefolium

Blue yarrow has been prized throughout time for its ability to support wounds on all levels. Though it provides powerful support, it is gentle in nature.

Its “blue” constituents are especially helpful to bring a cooling sense of balance to  heated conditions of mind, body and spirit.

Mind:  Supports emotional equilibrium. Helps to calm worry and nervous tension.

Body: Calming to the nervous system. Relaxing and relieving for nervous tension held in the tissues.

Spirit:  Powerful support in releasing blocks created by repressed strong, negative emotions. Helps to support a smooth natural energy flow. Balanced between opposing energies, it helps to equalize these energies in our own being.


Balancing Bath Blend

2 drops Bergamot  Citrus bergamia

2 drops Fragonia Taxandria fragrans

1 drop Blue Yarrow Achillea millefolium

Mix with 2 T natural, unscented body wash

Add 1/2 c of Epsom Salts and mix.

Add to your warm bath and soak for 20 minutes.

Bringing the best of the abilities from my top three oils for whole being balance. This is an especially wonderful immersion experience before bedtime. 



Keim, Joni, and Ruah Bull. Aromatherapy & Subtle Energy Techniques: Compassionate Healing with Essential Oils. N.p.: CreateSpace, 2015. Print.

Lawless, Julia. The Encyclopedia of Essential Oils: The Complete Guide to the Use of Aromatic Oils in Aromatherapy, Herbalism, Health & Well-being. New York: Fall River, 2014. Print.

Mojay, Gabriel. Aromatherapy for Healing the Spirit: A Guide to Restoring Emotional and Mental Balance through Essential Oils. London: Gaia, 2005. Print.

Shutes, Jade. The Dynamics of Blending: A Guide to Blending . Willow Springs, NC: NW College for Herbal and Aromatic Studies, 2011. Print.

Zeck, Robbi. The Blossoming Heart: Aromatherapy for Healing and Transformation. East Ivanhoe, Victoria: Aroma Tours, 2004. Print.

An Achilles Heel to Healing

By: Ellen Brenner, Certified Aromatherapist


We are told “when life gets tough, the tough get going.”

What does that really mean? Generally, we interpret that to mean we “toughen up” to persist in working through adversity.

Most often, persistence is a trait we are taught to admire. But, is it a trait that helps us be whole? What if this persistent state of armoring is actually an Achilles Heel to our healing?

Greek mythology depicts Achilles as one of its greatest warriors during the Trojan War. Yet, for all his armor and strength, he was killed by a poisoned arrow that found its mark on his heel. That vulnerable spot came to be known as the Achilles Heel. Even one who is heroically strong can meet his downfall through a poisoned weak spot.[1]

In the modern world, we are often met with constant sources of stress that can feel like an army of arrows flinging at us. We armor up and soldier on to persist on our path while trying to prevent or push back the adversity coming at us.

By definition persistence is “the firm or obstinate continuance in a course of action in spite of difficulty or opposition.” [2]

Yet, when we heroically persist in armoring up, we also create a rigid pattern of holding that can impact our overall wellbeing on all levels. This very armor against stress tends to repress its toxic effects binding it into our whole being and creating our own poisoned Achilles Heel.

Emotionally, physically and energetically, continued persistence can put us in a state of fighting a continuous battle, which can eventually erode our strength and stamina. This unrelenting sense of distress can create dis-ease on all levels by impacting our ability find a healing balance.


As we read in “Food for Food for Thought,” and “Take and Breath and Cool Your Jets,” distress of the mind, unchecked, also creates a stress response in the body. In therapeutic bodywork, we say your issues are in your tissues. You know that feeling of discomfort from the knots in your shoulders and neck where many hold their stress. This is the body armored and ready for battle. But, this unrelenting state of distress also can lead to chronic and serious conditions through the stress cocktail that impacts our body’s ability to find a healing balance.

In energy work, we say this sense of armoring, or holding, creates blocks in the natural energy flow of our subtle body. From this perspective, left unreleased, these blocks can become a deeply suppressed source of dis-ease that eventually manifest as physical health conditions, most especially where weak spots have developed.

In my own healing journey, a colleague recently pointed out my persistence in working to heal a chronic lower back condition. In fact, I was so persistent, that I tried pushing forward with the same therapeutic modality for a year.  And, though I made some progress, I wasn’t making a breakthrough.

In retrospect, I needed another approach, but I was not willing to flex to some other options because I was certain this was the answer if I just gave it enough effort and time. Yet, the more I persisted the more frustrated I became with my body leading to some distress in the mind, creating more stress in the body, which affected the pain I was experiencing through a state of dis-ease and back to the frustration and stress of the mind. What a cycle, huh?

The breakthrough came, when I eventually broke down. A few months ago I “suddenly” had an issue with intense acute back pain that impacted my ability to fully function. What I thought had been under management morphed into requiring much more intensive therapeutic work. I had missed the message in my persistence to progress.

What also made itself known was a major jump in my blood pressure into a very high and concerning range indicating I was holding stress under my “can do” persistent armor. My acupuncture physician had also been warning that my liver meridian was way out of balance indicating a holding of anger and resentment. Whether you practice western or eastern medicine (or both like me), the modalities were in agreement. I was holding in frustration that was turning toxic.

The very act of persistence became my Achilles Heel, blocking my continued healing of lingering issues, and creating new chronic conditions.

While we never want to be sidelined by injury or illness, if it happens it is always an opportunity to stop and “take a look.” What I discovered about myself was that I persisted in getting through the last nine years, after the life-altering accident, by armoring up and toughing it out. In fact, those were skills I likely learned early in life and had sourced within to get through. And, they did in fact get me to a certain point. But, now, it was time to let go of persistence and learn something new that would take me farther in my journey.

So, then, what else can we do when the stressors of life are zinging at us?

We learn to bounce through resilience vs. battling through persistence.

Researchers have found that healthy people are more resilient in nature and that resilience is a key factor in greatly improving the healing process. From a wellness perspective, psychologists define resilience as the “the ability to recover readily from illness, depression, adversity, or the like; buoyancy.”[3]

As it relates to our wellbeing, researchers have this to say:

Resilience is the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress. It means “bouncing back” from difficult experiences.” [4]

Key factors identified in resiliency are the ability to keep a positive outlook, manage our emotions, and adapt. “Even after misfortune, resilient people are blessed with such an outlook that they are able to change course and soldier on.” [5]

Rather than pushing forward through adversity with the obstinate rigidity of persistence, the practice of resilience is a softening of our stance allowing us the flexibility to regroup and respond.

Here was a novel concept. I could armor up, absorb the reverberations of the stress I was creating, experiencing holding in as my personal poison — or, I could relax into a buoyant stance, taking care with self-care after the fact to ensure I had not overlooked any arrows to my heel.

Aromatherapy excels in supporting this softening of our being so necessary to a healthy resilience. So often, when I open my spirit to working on a certain place of healing in my being, the absolute perfectly necessary essential oil shows up in my space to support me just at precisely the right time. Blue Yarrow is no exception. It came to me at just the right time to help calm the mind, relax the body and soothe the soul.

Blue Yarrow, Achillea Millefolium, is named for Achilles. The herb was traditionally used in battles for wounded warriors. [6] And, so for those of us who have learned to battle forward through persistence, blue yarrow is wonderful companion in learning to remove the self-inflicted stress poison of own Achilles Heel.

Blue Yarrow essential oil also is considered wound healing for blocks in our natural energy flow created by deeply repressed negative emotions, such as the anger, rage and frustration that so often accompany chronic stress and impact our overall wellbeing.[7]

It can be used when you need greater emotional support and insight during significant life changes, when you feel challenged by your weak spots, and when you seek stay balanced while keeping your sense of integrity.[8] Blue Yarrow has also been used in ancient cultures to promote intuition and divination.[9]


If you are having a day, week, month or moment that feels like you are coming in from a battlefield, blue yarrow is a wonderful support to any self-care routine you have that allows you to slow down, soften up and relieve your stress as practice resiliency. If you would like some ideas for some mindfulness approaches that would support steps toward a resiliency practice, to start, take a look at “Take a Breath and Cool Your Jets” and “M is for Meditation.”

Below are two of my new favorite mini-master blends working with blue yarrow to support my journey toward a softer stance and bouncing back. I like them both in personal inhalers to have with me on the go. You can triple the blend to use them that way, or you can use as is in your diffuser.


Blue Bliss

2 drops bergamot

2 drops coriander

1 drop blue yarrow

This is a great blend for calming the mind, body and spirit. It is clearing and cleansing, especially for repressed emotions such as tension, frustration and anger, and helping to balance our natural energy flow. It encourages optimism and enthusiasm, while uplifting and calming to mind, body and spirit.


Blue Skies

2 drops elemi

2 drops grapefruit, pink

1 drop blue yarrow

I love this blend as support for healing meditation. It is grounding and strengthening while opening our mind to our intuition and the Divine with greater clarity and inspiration. Helps to clear and move deeply held, negative energy blocks such tension and frustration. Promotes a sense of peace while uplifting and the mind and spirit.



[1] “Achilles’ Heel.” Wikipedia. Wikimedia Foundation, n.d. Web. 09 Feb. 2017.

[2] Persistence.” Google. n.d. Web. 06 Mar. 2017.

[3] “Resilience.”, n.d. Web. 06 Mar. 2017.

[4] “The Road to Resilience.” Pardon Our Interruption. American Psychological Association, n.d. Web. 09 Feb. 2017.

[5] “Resilience.” Psychology Today. Psychology Today, n.d. Web. 7 Feb. 2017.

[6] “Achillea Millefolium.” Wikipedia. Wikimedia Foundation, 06 Mar. 2017. Web. 09 Mar. 2017.

[7] Mojay, Gabriel. Aromatherapy for Healing the Spirit: Restoring Emotional and Mental Balance through Essential Oils. London: Gaia, 1999. Print.

[8] Zeck, Robbi. The Blossoming Heart: Aromatherapy for Healing and Transformation. East Ivanhoe, Victoria: Aroma Tours, 2004. Print.

[9] Achillea Millefolium.” Wikipedia. Wikimedia Foundation, 06 Mar. 2017. Web. 09 Mar. 2017.

Keim, Joni, and Ruah Bull. Aromatherapy and Subtle Energy Techniques: Compassionate Healing with Essential Oils. N.p.: CreateSpace, 2015. Print.

Shutes, Jade. The Dynamics of Blending: A Guide to Aromatic Medicine Making. Willow Springs, NC: NW College for Herbal and Aromatic Studies, 2011. Print.


Winter Solstice for the Spirit

By: Ellen Brenner, Certified Aromatherapist


The advent of the Winter Solstice is a deeply profound period for me on many fronts. Steeped in the rich symbolism of rebirth and reawakening, it has become important to me to recognize this point in time by creating a restorative ritual that allows me to go deeply inward as a means of continually moving forward.

This year’s Winter Solstice occurs on December 21st marking the shortest day and the longest night of the annual cycle of dawn to darkness. And, for some, this longer descent into darkness can trigger a plunge in spirits.

For many years, when I worked in Chicago, I took the train from the suburbs into the city to work. During the icy, cold grip of winter, I departed in the dark and returned home after dark. A California girl by birth and nature, my spirit mourned the loss of light to the night.

BuWinter Solstice for the Soult, then, I had an awakening and I came to see the Winter Solstice as light at the end of the tunnel. For this longest day of night marked the milestone when we would again march toward the light. I rejoiced that the dawn of a new day meant we had turned again toward the much-needed sun for my soul. Rather than fear the dark, I had faith that every day would be a bit better than the last.

Ancient civilizations recognized this turning point toward the gradual return of the light as a time of reawakening and rebirth heralding a time of new beginnings. Because the coming deep winter months also required preparation for a period of survival on less sustenance, the Winter Solstice was also known as the hibernal solstice, and celebrated as the last joyous feast day until spring.[1]

For me, the Winter Solstice follows my birthday in early December and, what I refer to as, my re-birthday in early February, acknowledging not the trauma of the accident, but the impetus through which I was reborn to my authentic self.  This period, provides the perfect time for introspection – a searching inward toward the innate wisdom of my own core essence in preparation for my spirit to open more fully to receive the coming light.

I create  mindfulness rituals for myself especially focused on restoring, renewing and reawakening my spirit. This involves quieting mind, body and spirit, creating affirmations and meditation. With the arrival of the Winter Solstice, I also take time to express gratitude for where I’ve been, where I am, and the Divine connection that nourishes my spirit and has supported my journey so far. I also set intentions, in my mind’s eye, of where I see myself next and how I wish to be.


Creating You Own Restorative Ritual

If the idea of creating time for a restorative inward reflection this Winter Solstice resonates with you, you will find below an array of options below to help inspire your own introspection ritual. The idea is  to pick a practice, or practices, along with an aromatic  approach that works for you personally, or to create you very own, so that you may honor the movement of time and light in support your own sense of reawakening and renewal.

I hope you find these helpful and wish you joy on your journey. As we say at the end of yoga “namaste.” There are many beautiful interpretations. But, here, I will leave you with one of my favorites.


“The light in me honors the light in you.”


1) Practices for Quieting the Mind

We’ve discussed these mindfulness practices throughout the past year.  For review, some blogs you may find helpful, include:


2) Aromatherapy to Support the Spirit.

This is the blend I created especially to support a divine awakening within my own spirit. I share it with you here as an offering if it resonates with your own sense of reflection, restoration and renewal.

Given the purpose, I chose to blend intuitively letting my senses and nose lead. Once, I sensed the synergy connect with my spirit, I checked the implications with my sources on subtle aromatherapy. I am always amazed and affirmed how when I listen to my inner knowing, the messages I need will come through.


Winter Solstice in a Frosty Forest

(This blend is KidSafe)

2 drops coriander

1 drop balsam fir

1 drop bergamot

1 drop chamomile, roman


Support for the Spirit:

Grounds and promotes a sense of security. Clearing and cleansing, while helping to calm and relax the conscious mind. Invites positive energy and optimism while encouraging confidence and motivation.  Encourages intuition and insight and helps to manifest.

Supports the healing process on all levels, especially wounds of the heart. Helps to clear emotional blocks and supports the transformation of challenging emotions to promote balance.

Strengthens connection to a higher consciousness. Allows us to better receive and communicate spiritual truth.  Encourages Divine love and compassion to move through our being. Connects us to the collective wisdom of the world around us.


In addition to the blend’s support for the spirit, it also is soothing to the mind and body. This helpful to keep in mind if you want to experience the multi-purpose effects on all levels of your being.


For the Mind 

Uplifts, while calming and clarifying.  Relaxes and soothes, inviting a sense of peace. Restorative for mental and emotional fatigue.

For the Body

Relaxes nervous tension held in the body.  Helps to release and soothe overworked and tired eases muscles. Restorative and balancing.


3) Aromatic Applications to Support your Ritual.

  • Diffuser add 5 -8 drops
  • Inhaler – add 15 drops
  • Bath Soak – add 5 drops to natural body wash and mix. Add ½ cup Epsom salts. Add to warm bath. Soak and relax for 20 minutes.
  • Massage Oil—add 18 drops to 1 oz (2% dilution) of jojoba or other carrier.
  • Body Lotion – add 9 drops to 1 oz unscented body lotion (1 %)
  • Roller Bottle – add 6 drops to 10 ml carrier (2%). Apply to pulse points.
  • Room/Linen Mist – add 9 drops to 1 oz (1%) pure grain alcohol, such as Everclear.



[1] “Winter Solstice.” Wikipedia. Wikimedia Foundation, n.d. Web. 01 Dec. 2016.

Keim, Joni, and Ruah Bull. Aromatherapy & Subtle Energy Techniques: Compassionate Healing with Essential Oils. N.p.: CreateSpace, 2015. Print.

Shutes, Jade. “The Dynamics of Blending: A Guide to Blending and Reference Manual for Essential Oils and Base Materials.” N.p.: East-West School for Herbal and Aromatic Studies. N.d. Print.



An Attitude of Gratitude

By: Ellen Brenner, Certified Aromatherapist



I have a confession to make …

I have been a bit grumpy lately. Not outright, and not outwardly to others, but out of character for me. The munchkins in my mind have been mighty reactive lately. I have been easily irritable and paltry on patience.

“Wait. What?” Didn’t I just post a two-part blog on A Cup of Compassion? Yes, I did. And, this is where having a practice of living a compassionate life helps. Because others don’t need to be exposed to my grumpy gremlins. So, while inwardly, my mind might be sparking at so many small things, I did my very best to keep my mouth from outwardly speaking in a snit to others.

In retrospect, and through introspection, I understand where my patience veered off the peaceful path. First, there are some deep waters bubbling to the surface that clearly need my attention. Second, I had not been as diligent with my self-care routines for mind, body and spirit because I let myself get too busy for more than a few days. But, when I am very busy is when I most need to take care.

So, I was in dire need of an attitude adjustment.

And, I got one.

As I was confessing and venting my maddening muddle headedness to my acupuncture physician, she simply asked:

“What are you grateful for?”

The question stopped me short. And, immediately created a shift.

What am I grateful for?


While I lay on the table for my treatment, I used the time to meditate on gratitude. And, this change in my focus changed how I felt my body. My sense of stress cleared way for a calming sense of peace.

An attitude of gratitude, not only reframes our perspective, it helps bring us back from the brink of repetitive negative thinking.  In Food for Thought, we discussed how chronic negative thoughts can impact not only the wellbeing of our mind, but also our body and spirit.


What are you grateful for?

This subtle change can create a substantial shift  to help reframe our focus from negative thinking to the positive potential. It is one way to get ourselves to mindfulness in the moment from a mindless myriad of thoughts.

But, I want to be clear here … focusing on what you are grateful for is not to meant to be used as a diminishment of your feelings. When you are feeling blue, or angry, or anxious and you or someone says “yeah, but you should be grateful for …. “ this can invalidate your  emotions. And, while how you feel and how you think may be linked, they are actually separate streams of your being.

After I broke my neck, and before I did work to mend my mind and spirit, I had an enormous amount of stress and trauma suffusing my whole being. And, when I mentioned this, I can’t tell you the number of people who patted me on the arm and simply said “well, you should be grateful you are alive.” Well, ummmm, yes. Actually, I was. Very much so.

But, I was struggling while moving forward in a new reality. So, I stuffed the feelings down and slapped a smile on my face because I thought that was expected of the kind of “can do girl” I am. And, that caused some delays in healing my overall wellbeing. Faith, gratitude and positive thinking were vital to my recovery, but dealing with what lay beneath was critical. Two streams of being dealt with simultaneously.

What we are talking about here is simply a another practice of positive thinking for every day things and our every day being so that negative thoughts don’t become chronic negative emotions, and so that any immediate tension in our mind does not feed distress throughout our body.

What are you grateful for?

Researchers have found those focused on gratitude are happier and more optimistic,  have a greater sense of wellbeing, less visits to the doctor’s office, and enhanced relationships. Focusing on gratitude is another form of mindfulness – focusing on the now and what we do have, rather than waiting until a later date for something else externally to make us happy. [1] Studies in positive psychology have also shown a regular practice of gratitude reduces stress, enhances immunity, and promotes a healthier lifestyle. [2]

With Thanksgiving under our belts, we have been reminded to reflect on our blessings. But, rather than one day, this presents a perfect opportunity to create a personal practice of gratitude, not only for now, but for our ongoing essential wellbeing.

We don’t need to make a big splash, just a simple subtle shift will suffice. As always, using essential oils in your practice can significantly support your whole being creating your own personal aromatic blessings.

Here are some suggestions for how you might incorporate an attitude of gratitude into your daily self-care routine.




As we discussed in in Food for Thought Part II, we can choose a scent, unique to our own needs, to create an aromatic anchor. When we inhale this scent, continually thinking of a positive thought, our brain creates an association.

Later, we can simply sniff the scent to break a negative thinking pattern and bring our mind to our positive thought, also known as an affirmation. In this case, our affirmation would be something for which we are grateful.

Affirmations are always stated positively and in the present tense.


“I am grateful for ______________” (fill in the blank).

Inhale while while you are repeating the affirmation to yourself.

Affirmation Blend

This can work well with a single scent and an personal inhaler to carry with you. In her book “The Blossoming Heart,” Robbi Zeck recommends melissa to support affirmations of gratitude. [3] You can, however, choose whichever scent is meaningful, uplifting and positive for you.




Intentions  are another way of keeping us grounded.  They can help bring us back to our center if we find ourselves adrift in our thoughts.

You can use a statement of gratitude to set your intention for the day upon waking, and to help turn off of negative thoughts prior to sleep.





Intention Blend

This blend helps create a sense of bliss for me, which is the state I want to reach and experience. The combination of this blend with a gratitude intention can help support the mind, body and spirit in reaching a relaxed state. It can be used equally morning and night, and throughout the day either in your diffuser or personal inhaler.

This blend is Kidsafe.

2 drops ho wood

2 drops kunzea

1 drop sandalwood




You can create a gratitude meditation – a form of mindfulness focused on a positive phrase. When I do a relaxation mediation I often focus on phrases such as peace and calm. Or a phrase such as “all is well.

In a gratitude meditation, I might use “I am grateful for_______” to center my mind as I focus gently on my breath inhaling and exhaling. If you need help getting started, see “M is for Meditation” for some simple steps.



Meditation Blend

I love this blend for helping to mellow the mind for meditation. These can inspire a sense of peace and calm, while opening the mind for reflection.

2 drops ho wood

1 drop blue cypress

1 drop buddha wood*

1 drop ginger co2

  • This was a featured Oil of the Month. If you do not have it, you can increase blue cypress to 2 drops.




For folks who like to make lists, keep a journal, or simply write down their thoughts, a gratitude journal could fill the bill. It doesn’t need to be elaborate, and the entries don’t need to be extraordinary.

Just the simple act of writing down our gratitude thoughts can reinforce our feelings, help us progress toward healthier goals and provide more clarity to the positive things happening in our lives. [4]



Positive Thinking Blend

I love this blend for  unwinding a sense of restlessness in the mind and inspiring a sense of hope to heart and soul. This could be diffused to support your practice of positive thinking.

This blend is KidSafe if you use bergaptine free bergamot such as the one Plant Therapy carries. 

3 drops of bergamot

3 drops of copaiba balsam

3 drops of sandalwood


What am I grateful for? 

While I can’t say I am grateful for the car accident that interrupted my life, I AM grateful for the opportunity to reshape the trajectory of my life into what is most important to me.

I am grateful for the entire journey that brought me back to natural healing where my passions and ability allow me to express myself in creative, healing ways that help others while creating balance in my own wellbeing.

I am grateful for my loved ones who have supported me in being my authentic me, whether they always saw me as me, or supported me in coming back to me.

And, I am so very grateful for Plant Therapy, and all of you, for creating and sustaining an amazing community, inside and out, in which to gather, share and support in our learning, healing and life journeys.


What are you grateful for?



[1] Publications, Harvard Health. “In Praise of Gratitude – Harvard Health.”Harvard Health. Harvard Medical School, Nov. 2011. Web. 30 Oct. 2016.

[2] Heubeck, Elizabeth. “Boost Your Health With a Dose of Gratitude.” WebMD. WebMD, 11 Jan. 2006. Web. 30 Oct. 2016.

[3]Zeck, Robbi. The Blossoming Heart: Aromatherapy for Healing and Transformation. East Ivanhoe, Victoria, Australia: Aroma Tours, 2014. Print.

[4] Carter, Sherrie Bourg, Psy.D. “The Benefits of Adding Gratitude to Your Attitude.” Psychology Today. Psychology Today, 25 Nov. 2013. Web. 08 Nov. 2016.

A Cup of Compassion — Part II

By: Ellen Brenner, Certified Aromatherapist


Now that we have some simple steps fill our own Cup of Compassion from Part I, let’s discuss the benefits of practicing a compassionate life when the world around us may not always feel so kind. In the world of natural health, we say “we get a healing when we give a healing.” And, so, we enhance our own wellbeing by working to enhance the wellbeing of the world around us.

And, it is indeed a practice. At times, it can be a struggle. Like any practice, it requires an intention and a striving to stay grounded in that intention with gentle persistence. Without an intention to live a compassionate life, I find I can just get buffeted around by unkindness around me. I absorb that energy and become reactive.

This triggers the fight or flight condition and my stress levels increase. The more I feel unmoored from a compassionate heart, the more negative thoughts are able to rule my mind creating stories about others and heightening my sense of anxiousness as I enter into a sense of defensiveness and self-protection. And, then, I become part of the problem by contributing my crabbiness in a reactive mode as I flail around in choppy waters.

But, when I empower myself, by making the conscious choice to stay in a proactive mode of positivity, I feel much more anchored and sheltered in the calm of potential storms.

If we could change ourselves, the tendencies in the world would also change. As a man changes his own nature, so does the attitude of the world change towards him.” — Mahatma Gandhi

heart-light-web-sizeSo, with wisdom handed down from gifted healers and thought leaders who have been part of my healing journey, I have developed a personal practice of living a compassionate life. Not only does it help me stay well within, I am hopeful it contributes to the wellbeing of the world around me. And, because we are human, this is never a perfect practice. Support is important. And, as always, I find aromatherapy to be my perfect partner by helping to calm my mind and body, as well as inspiring a deep sense of peace within.

Be The Ripple in the Pond

 If I am a pebble in the pond, what is the energy I am putting out there? In Food for Thought, we learned how negative thoughts can influence our wellbeing. How I am feeling inside can affect how I react and interact.

Not only am I balancing the wellbeing of myself, I create the opportunity to positively impact the moment I interact with others. It can simply be that vibe we feel when we cross paths.

A big part of my healing journey is learning to be peaceful within. Equanimity – calmness of mind in stressful situations – does not come naturally to me. It had to be cultivated. In fact, if I allow it, folks who are unkind can really flip my switches from the flow of happy juice to stress cocktail.

In Take a Breath and Cool Your Jets, we learned how stress starts in the mind and contributes to serious health conditions. Am I in the “fight or flight” mode of the stress response when I am out and about? Or, are I am radiating a peaceful energy of calm, kindness, and compassion?

Years ago, When I was an undergraduate in a psychology class, I was assigned to a smile experiment. It involved making eye contact with everyone I passed – on campus, at the mall, in a restaurant, at the store – just in every day life –and smiling and recording responses. I was astounded at the number of people who smiled back with genuine pleasure, and often, with surprise. It made such an impression on me, that it is still a habit I practice today. I am still often amazed at how it changes the energy around me, while it charges my own.

Choose To Let It Go

If I carry around perceived or felt hurts or slights, I am taking on the negative energy put out by others. This can be hard for sensitive folks like me.

Trust me, I can be taken way out of my Zen Zone if I feel my wellbeing is being threatened either intentionally or through negligence. And, I’m not talking about turning the other cheek when it comes to big societal ills. Those are discussions for another time and another approach.

What I am talking about are the everyday concerns. Someone didn’t say thank you. A co-worker was brusque. Your spouse came home grumpy. Your friend was late for a night out. Am I going to react, take on that energy, and let it weigh me down? If I do, I am giving away my own power over my own wellbeing.

I can choose how I am going to react and respond. This is where taking a few deep breaths to turn off that fight or flight stress response can be helpful. That also gives me time to calm my reaction and change the dialogue in my head from “wow she is really being a witch today, to “wow, she is not herself at all today, I wonder what is wrong?” Just that compassionate change in my mindset, creates a more peaceful change in my body. Not only am I letting go of the issue, I am letting go of the tension I feel.

Meet Them With Compassion

This doesn’t meant accepting bad behavior. But, sometimes it means either walking away and discussing at another time if merited, or meeting them with compassion and seeing what happens.

At the health practice where I spend some time, our patients are often grumpy, short on patience, and sometimes, just short of rude when they first come to us. But, I have been on that side of the aisle. They are also hurting, stressed, overwhelmed, fearful and frustrated. I believe their healing experience starts with the energy and interactions they feel when they walk through the front door. So, my goal is to meet them with compassion. A smile when they come in, kindness while they are there, and hug (for the huggers) when they leave. It’s amazing how much most of them relax. This creates a healing environment for their wellbeing, and my own inner being benefits from more peaceful exchanges that can literally change from barking at me to laughing with me.

The point is, we don’t know what folks around us are experiencing and we don’t know their stories. We don’t know if something just happened, or if something terrible is going on in their lives. The day I held my beloved canine companion of 15 years in my lap as she passed over to the Rainbow Bridge was absolutely heartbreaking. As I moved through the world in a dismal fog for days after, who knows what I projected around me and the stories people may have told themselves in reaction. Maybe I didn’t park correctly, or perhaps I accidentally cut someone off in the grocery line. Or, maybe I just didn’t smile when I ordered my coffee in the drive through. What I do remember is the folks who didn’t know my story, but met me with kindness anyway and how much that helped to sooth and smooth my heartache.

Reflect the Glow for Good

 I have always been drawn to dragonflies. And, they seem to be drawn to me. Many years ago, I looked up their symbolic meaning and learned that the dragonfly represents the power to reflect light and energy out into the world for the good of others. This resonated with me deeply as I was pursuing my path in the natural healing arts. I adopted the dragonfly as my spiritual reminder of this message of empowerment for impacting those around me in a positive way. Every time a see a dragonfly, I am reminded I have the power and the choice to reflect a glow for good both professionally and personally.

Yes, there are cranky and crabby folks out there. But, there also those filled with grace and kindness. And, that is whom I choose to focus on and absorb the energy to be redirected for my next interaction.

Recently, I was leaving a store just as the skies opened up in a drowning drenching. Of course, I did not have my umbrella with me and my car was parked across a large lot. Just in the moment I was exiting the store to be confronted by this dilemma, a gentleman was just arriving at the doors with his wife under a giant umbrella for two. As she was passing me into the store, without missing a beat, he said “you go ahead honey, I am going to escort this young lady to her car.” And with that, he had already pivoted toward the parking lot, placed the umbrella over my head and simply said “which way is your car, Miss?”

I can’t even describe the rush of gratitude and goodwill I felt at that moment by such a seemingly simple act of compassion on his part, but I simply smiled (probably beamed) and carried on to my car with my unexpected escort. And, I carried that warm glow the rest of the day, basking in it and letting if affect my mood and outlook on the world as I passed by a multitude of other in my daily rounds. More importantly, I am reminded, no matter how much of a rush I am in, it only takes a moment to extend a simple act of kindness to others who could benefit from an assist. I may be flitting around like a dragonfly, but in that moment, I can still reflect positive vibes and an act of kindness.

So, I admit, living a compassionate life isn’t always an easy practice. But, a practice it is. It is a conscious choice to be the ripple in the pond, let things go, meet folks with compassion, and reflect the glow for good. I mentioned how aromatherapy is my perfect partner, and I’ve created synergies to support these sensibilities depending on the situation. These can be used in a diffuser or tripled to carry with you in a personal inhaler.


Balance Blend

2 drops geranium bourbon

2 drops neroli

1 drop orange, sweet

This is my go-to, when I need a little boost to balance my being by letting go of strong turbulent emotions


Bliss Blend

2 drops ho wood

2 drops kunzea

1 drop sandalwood

Relaxing and grounding to the mind, body and spirit. This blend is often helpful to set a blissful mood.


Zen Zone

2 drops bergamot

1 drop blue cypress

1 drop davana

1 drop sandalwood

Relaxing, centering, uplifting and calming. I like this blend to help me return to a place of peace.


I know I feel better by doing better for those around me. It is really my choice. Do I want to continually drink the poison of the stress cocktail, or do I want to bathe my being in happy juice? I know when I experience inner peace, I am more able to transmit that back out into the world. And, I can create that by being the calm in the storm. When I do, while all may not be right with the world, all is right with my world right now. And, perhaps, just a bit of that helps another looking for their own piece of peace.


A Cup of Compassion — Part I

By: Ellen Brenner, Certified Aromatherapist


I don’t know about you all, but I am weary of the level of unkindness that seems to have taken hold in our society. Social media. Political cross talk. Talk shows. Aggressive driving and road rage. Someone could probably do (and probably has) a social study on the level and volume of hostility that seems at times to float in an unholy gumbo around us.

There have been tons written on what is wrong, what can be done right, and why it should be so. Many share a concern for what seems like an erosion and disconnect from not only basic manners, but also a declining level of discourse and what it means for our culture and society in general. These are big issues that can seem overwhelming and out of our control.

cup-of-kindness-webAnd, these interactions can be draining to our whole being leaving us with not much to give. But, the good news is, we can fill our cup of compassion with some really simple steps that, in return, provide positive benefits for our own wellbeing. I’ve outlined some ways we can help our health by helping others. And, I’ve included some aromatherapy blends to help mind our mood.

So let’s all take a deep breath, let go, and take a look at what we can do. Can we change the world? Maybe. But, I know we can change our inner world and how we interact with the world around us.

“If you wish to experience peace, provide peace for another.”

— The Dalai Lama

As gentle souls, when we take in negative energy around us, it can challenge our health and wellbeing. We’ve talked about stress in Take a Breath and Cool Your Jets. Remember, stress starts in the mind and travels to the body through a stress cocktail of cortisol and epinephrine that can have serious consequences to our health and wellbeing over the long term.

BUT, we also have a group of chemicals that I like to think of as our happy juice. These neurochemicals also start in the brain and travel to the body. And, guess what? They have a positive effect on our health and wellbeing.

 Dopamine – The Go Getter

Who loves to make lists and gets a little happy (ok, a lot happy) when you get to make that check mark after the task is completed? That’s your dopamine at work. It is responsible for motivation toward goals and that little happy high you get when you have achieved it.[1] Anyone in the crowd get a little glow from helping others? Kindness also releases dopamine and gives us what is known as the “helper’s high.” In addition to the happy high from helping and doing, dopamine is vital to many functions in our brain such as movement and memory.[2]

 Serotonin – The Mood Lifter

Serotonin is thought to be vitally important for keeping our mood and spirits elevated. Low levels are associated with significant bouts of depression. It flows when we feel sense of achievement, fulfillment and a sense of belonging.[3]

Serotonin is not only vital for keeping our mood lifted, it also affects most of our brain cells impacting everything from sexual desire, to sleep, to our ability to learn. In our bodies, serotonin impacts the functions of our cardiovascular and endocrine systems, as well as muscle movement. [4]

Endorphins – The High Way

These are the big-gun chemicals that give us a sense of euphoria and help us reduce the perception of pain. They actually bind to the same receptor sites as morphine giving us the effects without the side effects.[5] Think of a marathon runner hitting the “runner’s high” to get their second wind to finish the distance. But, here’s a fun fact. Researchers have linked laughter to the reduction of pain and believe it is due to the release of endorphins. The pain threshold increased even more when laughter occurred in groups heartily laughing while watching comedy together over 15-minute intervals.[6]

Oxytocin – The Love Connection

This is often referred to as the “love hormone.” It is believed to create bonding through “emotional warmth.”[7] It is what we feel when we fall in love. Or, when a parent sees their new child for the first time. Hugs and warm contact significantly increase oxytocin levels. [8] And, puppy love? Oh yes! When bonded dogs and their humans gaze into each other’s eyes there is a flood of oxytocin in both.[9] According to NIH, oxytocin “lowers the levels of stress hormones in the body, reducing blood pressure, improving mood, increasing tolerance for pain and perhaps even speeding how fast wounds heal.”[10]

So, with the information from above, here are ways we might fill our own cup of compassion:

  • Put reaching out to help others on your “to do” list and then do it.
  • Participate in groups where you feel like you belong and that give you a sense of fulfillment.
  • Enjoy the company of others with whom you love to laugh.
  • Provide warm, compassionate touch – especially hugs – to your loved ones (cuddling with your puppy love is included).

Now, let’s add aromatherapy to our master blend of happy juice. In Food for Thought, we talked about the impact aromatherapy has on the mission control center of our brain where mood, behavior, and stress are managed. Setting and supporting our mood is an area where aromatherapy excels. If we aren’t in the mood to start, it can be awfully hard to generate compassion.

Here are some blends I find helpful in my efforts to fill my own cup by inspiring a more uplifted and positive outlook.

 Inner Child

This is one of my favorite blends for inviting cheerful energy when my own spirits need a lift.

2 drops grapefruit

2 drops mandarin

1 drop of spearmint

Enjoy in a diffuser, or triple blend for a personal inhaler.


Hopeful Soul

Helps to infuse a sense of enthusiasm and emotional warmth, while inviting positive energy and creating calming and centering experience.

2 drops coriander

1 drop bergamot

1 drop copaiba balsam

1 drop sandalwood

Enjoy in a diffuser, or add to a warm bath before bedtime by blending with 1-2 tablespoons of unscented body wash and ½-1 cup of Epsom salts.


Sacred Space

 I use this blend to help support a clear, positive and protected personal space and to help maintain cheerful energy when interacting with others.

2 drops bergamot

2 drops juniper berry

2 drops rosemary

It can be blended into a room spray by combining 6 drops of the blend per each one ounce of pure grain alcohol in a mister bottle. Use before or after interacting with others. You can also pre-blend and add a drop to a diffuser necklace to wear throughout the day.


So, here, we have some simple steps to fill our cup of compassion with happy juice to benefit mind, body and spirit. For when we give happy, we get happy, and then, we can give more happy to those around us. And, that’s a good thing because, as the saying goes, “you can’t pour from an empty cup.”

With our cups refilled, let’s meet back here for A Cup of Compassion Part II to discuss further the benefits of living a compassionate life.


[1] Bergland, Christopher. “The Neurochemicals of Happiness.” Psychology Today. Psychology Today, 29 Nov. 2012. Web. 19 Aug. 2016

[2] Mandal, Ananya, MD. “Dopamine Functions.” News Medical. Life Sciences and Medicine, 10 Jan. 2010. Web. 23 Aug. 2016.

[3] Bergland, Christopher. “The Neurochemicals of Happiness.” Psychology Today. Psychology Today, 29 Nov. 2012. Web. 19 Aug. 2016.

[4] Feature, Colette Bouchez. “Serotonin and Depression: 9 Questions and Answers.” WebMD. WebMD, n.d. Web. 23 Aug. 2016.

[5] “Exercise and Depression.” WebMD. WebMD, n.d. Web. 29 Aug. 2016.

[6] Welsh, Jennifer. “Why Laughter May Be the Best Pain Medicine.” Scientific American. Scientific American, 14 Sept. 2011. Web. 19 Aug. 2016.

[7] Hamilton, David R., PhD. “5 Beneficial Side Effects of Kindness.” The Huffington Post. The Huffington Post, 2 Aug. 2011. Web. 9 Aug. 2016.

[8] “The Power of Love. Hugs and Cuddles Have Long-Term Effects.” NIH Health in News. National Institutes of Health, Feb. 2007.

[9] Hecht, Julie. “Is the Gaze from Those Big Puppy Eyes the Look of Your Doggie’s Love?” Scientific American. Scientific American, 16 Apr. 2015. Web. 23 Aug. 2016.

[10] “The Power of Love. Hugs and Cuddles Have Long-Term Effects.” NIH Health in News. National Institutes of Health, Feb. 2007. Web. 23 Aug. 2016.


M is for Meditation

By: Ellen Brenner, Certified Aromatherapist


I know, I know… now I’ve gone and used the “M” word. Wait! Don’t run.

Still think that meditation is “too woo woo” and not for you?

What if I told you that by simply calming the mind you could reduce nervous tension and worry, slow the aging process, increase your ability to think, reduce the process that leads to serious disease and chronic conditions, and even change the way your genes govern your health?

Ok, so then you think it is too hard and takes too much time?

What if I told you that you can actually create a positive impact on your wellbeing, down to the genetic level, in just 20 minutes day? And, even small single sessions yield benefits!

And, naturally, aromatherapy pairs perfectly with the practice of meditation so I’ve included some blends you may find supportive.

Still with me?

Let’s start by breaking down meditation’s potentially amazing and effective benefits within your own power. Then, we’ll break down the “how to” into seven simple steps to get you started with your own aromatic meditation.

Previously, in Food for Thought we discussed how the mind, body and spirit are connected. Often, our lack of wellbeing starts in the mind and then imCalm Water Web Sizepacts the body.

Meditation creates the oasis of overall optimal wellness starting with a calm mind that ripples outward throughout our whole being. 

While Eastern traditions of medicine have historically used mindfulness and meditation as part of the overall holistic approach to wellness, researchers across the nation’s major academic research institutions have been busy in more recent years studying the practice to explain why and how it works.


Meditation’s Effects on the Mind:[1]

  • Helps preserve the aging brain, as documented by a study at UCLA
  • Helps to quiet an over-active and wandering mind, often associated with worry, according to Yale University
  • It can be as effective as medication for anxiety and depression, according to research at Johns Hopkins University.
  • It can increase the volume of the brain governing learning, memory and emotions and decrease the volume of the brain responsible for fear, anxiety and stress, according to Harvard University.
  • It can improve focus, concentration, attention and memory retention, according to scientists at UC Santa Barbara.
  • It can be effective in supporting those recovering from addictions, including smoking according the American Lung Association.


Meditation’s Effects on the Body:

We know from Take a Breath and Cool Your Jets, that chronic stress leads to chronic inflammation and chronic inflammation can lead to serious and chronic health concerns.

Previous research has shown meditation to be effective in helping to improve health conditions such as cancer, heart disease, diabetes, stroke, depression and Alzheimer’s[3]

Now, scientists at Carnegie Mellon University have shown why. First, they found that meditation is even more effective in reducing inflammation in the body than other relaxation techniques.[2]  And, by studying the brain circuitry and blood chemistry, they have been able to link meditation to an improved effect on how the brain manages stress (as an inflammation trigger), leading to reduced inflammation in the body.

Ok, now wait for it …

We know about genetic predispositions to certain conditions that run in families. But, what if our genetic code is not our destiny?

Harvard University researchers found that meditation for 20 minutes a day over an eight-week period can create positive changes down to our genetic level. In fact, meditation actually “turned up the genes that boost immune response, energy metabolism, and insulin secretions, and turned down the genes linked to stress and inflammation.” Even a single session showed a positive result on impacting our health at the genetic level. [4]

So, what is meditation exactly and how do you do it?


Meditation in Seven Simple Steps

While meditation has gone more mainstream in recent years, for many of us it can still seem like a foreign and difficult practice. But, here is the thing. Meditation is not necessarily the achievement of an empty mind, but the practice of calming it. I like this definition I recently came across.

Meditation is simply “cultivating a focused awareness on the present moment.” [5]

We don’t  need to retreat to anywhere away from home (although this is always a treat), we don’t need anything fancy, and we don’t need any expensive accessories. All we need is ourselves, our breath, and even some small space in our days. And, of course, aromatherapy is always a wonderful means of support.

And, while a meditation practice is simple, it isn’t always easy, especially at first. So, it is important to be persistent without pushing to be perfect. This just sets us up for frustration and failure.

While there are many, many forms of meditation out there you may wish to explore (guided, visualization, mantras with beads, walking, kinesthetic such as knitting or coloring, etc), we are going to start with  one of the most basic practices — simply  focusing on the breath. In just  a few easy steps, we can learn to quiet the mind and create a healing balance in our whole being in a practice that can be as portable as needed.

Aromatic Meditation in Seven Simple Steps:

  1. Choose an aromatherapy blend. (see below)
    • You can either diffuse or use a personal inhaler.
  2. Find a quiet place to sit comfortably.
    • Note that you can even create calm in the midst of chaos by plugging in soothing music with noise canceling ear buds)
  3. Gently close your eyes.
  4. Notice your breath, without trying to control it.
  5. Breathe through your nose and bring your focus to each inhalation and exhalation like the ebb and flow of gentle waves.
  6. Choose an option to keep your focus on your breath.
    • You can count each breath; or
    • You can select a word(s) to repeat with each breath 
    • (I like to inhale “Calm” and exhale “Peace.”)
  7.  Return your focus to your breath as needed.
    • When you find thoughts coming to the surface, simply notice them like clouds floating by (without judgment) and return your attention to your breath and your counting or words.

Aromatherapy can provide an incredible sense of support in meditation, most especially for helping to quiet the mind. One essential oil traditionally associated with meditation that often comes to mind is  frankincense carteri. Others you may like include buddha wood,  blue cypress, davana, and ho wood.

Here a few of my favorite blends to get you started. If I am home, I like to use the diffuser. But, I can be sitting in an airplane seat, with my noise canceling headphones and personal inhaler (just scale the blends up to 15 drops), and create a calming session for myself that literally lets me tune out what’s around me and tune in to my own internal sanctuary.


Reflect blend

2 drops bergamot

2 drops coriander

2 drops frankincense carteri

For a quieter and more balanced state of mind. Inspired introspection.


Mellow Mind

2 drops ho wood

1 drop blue cypress

1 drop buddha wood

1 drop ginger co2

Grounding. Supports a sense of peace. Helps to calm a busy mind. 


Sangria Siesta

2 drops davana

1 drop lime

1 drop lemon

1 drop sweet orange

Soothing, calming, relaxing and quieting to the mind, while uplifting the spirits.


I try to meditate at least 30 minutes a day. More on days where more is needed.  But, I started slow. Sometimes I could only do 10 minutes, then I worked my way up to the 20-minute mark given the results from the Harvard study and it seemed like a bite from the apple I could chew.

Eventually, I was ready to make it a habit, so I challenged myself to practice at least 20 minutes a day for 60 days straight. At that point, I found it was something I was able to fit into my daily routine and actually increased my time to 30 minutes. It has become my time to shut down and recharge both my mind and body and if I miss out I do miss it.

The thing to do, is just to give it a try. Remember it is called a practice for a reason. The vision of the guru sitting high on the mountain with an empty mind is not the goal. This is just another step in our healing journey giving us the power to soothe our selves by calming the mind and minding the body.



[1] Walton, Alice G. “7 Ways Meditation Can Actually Change the Brain.” PHARMA & HEALTHCARE. Forbes 2/09/2015. Web. 02/20/15

[2] Gregoire, Carolyn. “Here’s How Meditation Reduces Inflammation and Prevents Disease.” The Huffington Post. The Huffington Post, 08 Feb. 2016. Web. 22 July 2016.

[3] Gregoire, Carolyn. “Here’s How Meditation Reduces Inflammation and Prevents Disease.” The Huffington Post. The Huffington Post, 08 Feb. 2016. Web. 22 July 2016.

[4] Quinn, Corina. “Reset Your Health.” Yoga Journal June 2014: 22.

[5] Walton, Alice G. “7 Ways Meditation Can Actually Change the Brain.” PHARMA & HEALTHCARE. Forbes 2/09/2015. Web. 02/20/15

Slipping Into Slumber

By: Ellen Brenner, Certified Aromatherapist


Do you sleep like a baby? Or, do you have trouble slipping into slumber?

I admit that lately I have been having trouble drifting off to a good night’s sleep. Left to my own devices, I am a night owl. Yet, I am one who needs my beauty rest to be at my best. And, lately, I have added more to my daily schedule. All good things, but things that mean I need to plan for a more structured sleep schedule so I can create a healthy rhythm to meet the needs of my mind and body.

Lavender Pillow Reduced

There are many reasons for insomnia (inability to sleep). And, if your inability to sleep is serious, long-term, and affecting your daily life and health, you may want to see your health practitioner to discuss your concern.

What I want to focus on here is perhaps one of the most simple sources of sleeplessness. And, that is ensuring that we are properly preparing the mind and body for slumber.

Many of us tend to go, go, go — and, then, squeeze in one more thing until we run out of enough hours for a proper night’s sleep. Then, when we do finally clock out and fall into bed physically fatigued, our brains may still be working overtime. And, if you take your electronics to bed, you have a few more strikes against your quest for sleep. Not only are they stimulating to the mind and body, the light emitted also suppresses the natural sleep hormone, melatonin. [1]

On average, most adults require between 7 and 8 hours of deeply restorative sleep a night to maintain their wellbeing.[2] So, what happens when we get by on six, five, or maybe even less hours sleep? Not only does it put us into the debit column for the next day’s functional needs, lack of sleep begins to have immediate and long-term consequences on our wellbeing.

According to sleep research, effects of sleep deprivation include: [3]

  • Drowsy driving, which slows reaction time as much as drunk driving, after only one night’s loss of proper sleep;
  • Impacted ability to learn, think, concentrate and store memory information from the day;
  • Chronic sleep loss is linked to risk for cardiovascular disease and diabetes;
  • Those who suffer from long-term insomnia are five times more likely to develop depression; and
  • Sleep is also required for a healthy immune system.[4]

When we are deprived of sleep, we deprive our body the ability to restore. I first learned of this after injuring my spinal cord. As part of my multi-disciplinary rehabilitation regimen, my physician was intensely focused on the quality and quantity of my nightly sleep. He explained slumber is the vital period required by the body to restore and renew — critical functions to the rehabilitation process. Research has indicated sleep is the time when the body repairs through “muscle growth, tissue repair, protein synthesis and growth hormone release.” [5]

And, then, there is the ability to function mentally and emotionally. Back in 2003, my personal physician was head of the one of the earlier medical school  integrative medicine departments. At the time, I was going through a hellish divorce while trying to balance my responsibilities at work and had reached my wit’s end after enduring six sleepless weeks.

I was not only beyond physically exhausted, I was also mentally and emotionally exhausted as well. At a time when I needed to be sharp, I was foggy, forgetful, moody and emotional. My spirits were down. I couldn’t make thoughtful decisions. I felt dull. I was slow to respond and found myself going in circles while trying to mentally sort things out.

Desperate for sleep and functionality, I went to see my physician to ask for a short-term prescription to get that elusive sleep that always seemed to be just out of reach. We talked about the issues that seemed to be the source. And, then, she had this to say. She indeed had a prescription. But, it was not for a medication.

It was for what she called “sleep hygiene,” a process of preparing the body for slipping into slumber. She exacted a promise from me that I would follow her sleep preparation process exactly as given for exactly one week. If it did not work and I did not sleep by the seventh night (if not before), she would write me the prescription for the medication. I left bewildered and not a total believer, but willing to try knowing there was sleep at the end of the tunnel one way or another.

Here were her instructions:

  • One hour before bedtime, shut off all electronics – TV, phone, radio, computer – everything
  • No reading – even things that seem relaxing, because the act of reading and thinking still stimulates the brain.
  • Drink a large mug of warm, chamomile tea.
  • Immediately following, take a very warm lavender and epsom salt bath. Soak for about 20 minutes.
  • Wrap the body in warm robe, or pajamas and immediately get into bed.
  • Shut off the lights, put your head on the pillow and close the eyes.

It was not easy. To get the appropriate amount of rest, I needed to be asleep by 10:00 p.m., which meant I needed to start this regimen at 9:00 p.m. each night. That meant missing TV shows (back before DVR) and letting friends and family know I would not be available for phone chats. Fortunately (to make things easier), it was before smart phones and tablets that put computer communications in the palm of our hands. I also lived alone, which meant I could create a silent sanctuary. This might be were soothing spa music or white noise could come in handy to create a sound-filtered space.

I have to admit, the first several nights, I just laid there. But, since I was training my body for a new regimen, lay there I did.  At least, I was resting. After several nights, I started to get drowsy and would eventually drift off. By the last few nights I was drifting off soon after getting into bed.

As it turned out, slipping into slumber was within my grasp after all. In my case, regardless of what I was going through, the source of my sleeplessness was my lack of preparation, especially under trying circumstances. I never did need that prescription.

What I understand now was that I was not only creating conditions more conducive to signal sleep, I was also resetting the button to create a new pattern to signal my sleep rhythm. And, while I have the best of intentions, like most of us, I can drift away from healthy practices. When I find myself having difficulty drifting off, I realize it is time to bring out the regimen to, once again, retrain my mind and body.

I was blessed to have an integrative medicine physician who not only advocated natural remedies, but also who understood the benefits of aromatherapy in this remedial and relaxing routine. I had already been using aromatherapy for a few years at this point, but was amazed to find it provided such a simple, yet significant, means of support as part of my physician’s care plan for sleep deprivation relief.

Lavender  has been well documented to support relaxation by reducing stress hormones and increasing neurotransmitters that promote improved rest and mood.[6] Roman Chamomile has long been used in aromatherapy for it’s relaxing benefits. The National Association for Holistic Aromatherapy (NAHA) identifies its therapeutic value for relieving tension and worry as well as supporting slumber. [7]

In addition to the relaxation routine outlined above, I have incorporated lavender and roman chamomile essential oils into some blends below to support your efforts to better slip into slumber.


Relaxing Bath Blend

Relaxing to both mind and body

2 drops lavender

2 drops roman chamomile 

1 drop sweet marjoram

1 – 2 T natural body wash

½ – 1 c Epsom salts

Add essential oils to body wash to disburse. Mix in Epsom salts. Add under running very warm running water.


Clear and Calm Diffuser Blend

Clearing, cleansing, clarifying and calming.

3 drops lemon

2 drops lavender fine

Diffuse for 30 to 60 minutes for a clearing and calming experience.



[1] Hatfield, Heather. “How TV, Internet, and Other Electronic Devices Impact Sleep.” WebMD. WebMD, n.d. Web. 19 July 2016.

[2] “Adult Sleep Needs at Every Age: From Young Adults to the Elderly.” WebMD. WebMD, n.d. Web. 19 July 2016.

[3] Peri, Camille. “10 Surprising Effects of Lack of Sleep.” WebMD. WebMD, 2014. Web. 13 July 2016.

[4] “Why Sleep Matters.” Healthy Sleep: Understanding the Third of Our Lives We So Often Take for Granted. Division of Sleep Medicine, Harvard Medical School, 2008. Web. 19 July 2016.

[5] “Why Sleep Matters.” Healthy Sleep: Understanding the Third of Our Lives We So Often Take for Granted. Division of Sleep Medicine, Harvard Medical School, 2008. Web. 19 July 2016.

[6] The Therapeutic Foundations of Essential Oils. Robert Tisserand. Tisserand Institute. Tisserand Institute, June 2015. Web. 19 July 2016.

[7] “National Association for Holistic Aromatherapy.” Most Commonly Used Essential OIls | . National Association of Holistic Aromatherapy, n.d. Web. 19 July 2016.


The Sunshine State

By: Ellen Brenner, Certified Aromatherapist


In the midst of a recent tropical storm, spanning several days, I experienced a longing for the usual abundant sunshine to reappear. It’s not the drenching I mind so much. It is the lack of sunlight. A native Californian, my heart is happiest under the warmth and light of eternal summer. After living around the country for more than two decades, when it was time to take the healing of my mind, body and spirit to another level, I was called to return to the sun.

In Summer Solstice for the Spirit, we discussed the impact of harnessing the power of sunlight and aromatherapy to help bring illumination to areas of the spirit in need of deeper healing.

Sunlight also is vitally important to the optimal wellbeing of our body and mind.

Sunny Day Activity Web Size

First, it is necessary to our bodies for the production of Vitamin D. Known as the “Sunshine Vitamin,” Vitamin D provides broad-spectrum support of our wellness regulating at least 1,000 genes impacting virtually every tissue in our body.[1] Researchers now know Vitamin D is not only important for bone health, but also for neuromuscular function, immune function and regulation of inflammation. And, yet, it is believed up to 75% of the population is Vitamin D deficient. [2]

As researchers are looking at the links to our wellness, they are also investigating the balance between over and under exposure. Depending on geographic location and season, sunlight on a summer day “can be 1,000 brighter” than indoor lighting according to researchers.  So, for those who are inside most of the day, it can be important to get outside periodically to experience the health benefits of the sun.[3]

While supplements can help, research suggests between 5 to 30 minutes of sunshine a day, on the face, arms, legs, or back —  at least two to three times  a week — can help maintain naturally occurring adequate levels. Indeed, the Sunshine Vitamin can fill more than 90% of the dose needed by most folks.[4] During these brutally hot summer days on the Gulf Coast, I have been enjoying a daily15-minute walk in the early morning, after the sun has risen and  before the heat index takes hold, to start my day with Sunshine D.

The cycle of the sun also affects the nature of our sleep and wake cycles. When we are exposed to bright sunlight in the morning, we sleep better at night.  This is because our natural rhythm is regulated by melatonin, a hormone produced during the dark hours making us sleepy, then switched off by daylight.

Lack of sleep itself has such a profound impact on our wellness it is deserving of its own discussion in an upcoming blog. Melatonin not only plays an important role in preventing insomnia, it also plays protective role with infection, inflammation and our immune system.[5]

Lack of sunlight can also significantly depress the spirits. Increased production of serotonin, the mood-boosting chemical manufactured in the brain, has been linked to sunnier days. Lack of sunshine, can therefore, lead to depression and Seasonal Affective Disorder (SAD), especially in the winter months when there is less daylight. [6]

Researchers are also looking into links between Vitamin D deficiency and mood disorders such as depression and SAD.[7] There are many options for mood boosting therapies including lifestyle changes, light therapy, exercise, mind/body techniques such as yoga or meditation, supplements and medications. As with any form of depression, if SAD is significantly impacting your wellbeing, it is important to see your healthcare practitioner.[8]

So, here I sat on the other West Coast, the Gulf Coast of Florida, waiting for the sunshine to return as the skies continued to soak us in an unrelenting few days of darkness. What could I gather from these rare days of gloom? A few things emerged.  First, on dark days it is important to support our mood, whether the lack of light comes from our outer environment, or from within.  And, time slowed down by the storm allowed space for inspiration and creativity — a gift away from the day-to-day busyness. What better time to create some mood boosting aromatherapy blends?

Aromatherapy, of course, is an ideally supportive companion for helping to lift our mood, most especially through inhalation. Once smelled, the constituents from essential oils travel immediately and directly to the limbic system of our brain where mood and emotions are processed and stored. Many essential oils have been historically used just for this purpose, most especially citrus oils.

Here are a few of my favorite blends to get you started. These are proportioned for a diffuser. They may also be tripled for a personal inhaler.

Sunshine State

2 drops bergamot

2 drops lime

1 drop lemon

 Supports happy mood and positive outlook.


Sunny Side Up

 2 drops lime

2 drops spearmint

1 drop bergamot

 A happy, uplifting and mentally clearing blend.


Inner Child

 2 drops grapefruit

2 drops mandarin

1 drop spearmint

Lifts the spirits with child-like joy and optimism.

Finally, as I finish this blog, the days of abundant sunshine have reappeared, along with my normally sunny mood. I took my early morning walk and I am writing near a window that allows for abundant natural light to fill the room. But, during monsoon season here in the summer, I am prepared for the next time the gloom strikes down the sun and my mood.


[1] Mead, M. Nathanial. “Benefits of Sunlight: A Bright Spot for Human Health.” Environmental Health Perspectives. U.S. Library of Medicine National Institutes of Health, Apr. 2008. Web. July 5.

[2] “Vitamin D: Fact Sheet for Health Professionals.” National Institutes of Health Office of Dietary Supplements. U.S. Department of Health and Human Services, n.d. Web. 9 June 2016.

[3] Mead, M. Nathanial. “Benefits of Sunlight: A Bright Spot for Human Health.” Environmental Health Perspectives. U.S. Library of Medicine National Institutes of Health, Apr. 2008. Web. July 5.

[4] Penckofer, Sue, Joanne Kouba, Mary Byrn, and Carol Estwing Ferrans. “Vitamin D and Depression: Where Is All the Sunshine?” Issues in Mental Health Nursing. U.S. National Library of Medicine, June 2010. Web. 05 July 2016.

[5] Mead, M. Nathanial. “Benefits of Sunlight: A Bright Spot for Human Health.” Environmental Health Perspectives. U.S. Library of Medicine National Institutes of Health, Apr. 2008. Web. July 5.

[6] “Unraveling the Sun’s Role in Depression.” WebMD. WebMD, 5 Dec. 2002. Web. 09 June 2016.

[7] Penckofer, Sue, Joanne Kouba, Mary Byrn, and Carol Estwing Ferrans. “Vitamin D and Depression: Where Is All the Sunshine?” Issues in Mental Health Nursing. U.S. National Library of Medicine, June 2010. Web. 05 July 2016.

[8] “Seasonal Affective Disorder (SAD).” Mayo Clinic. Mayo Clinic, 12 Sept. 2014. Web. 12 July 2016.


Summer Solstice for the Spirit

By: Ellen Brenner, Certified Aromatherapist


Today marks the longest day of the year.

For some weeks, I’ve been drawn toward this day, the Summer Solstice, to create and experience some deeper healing. It’s as if my soul has been turning toward the sun needing to illuminate some of the dark places still casting shadows on my soul.

Shocks to the system, such as trauma, crisis, or loss not only impact our mind and body, but also leave an imprint on our spirit. Left untended, they can create blocks to our ability for our spirit light to fully shine.

In Spring Cleaning for the Spirit, we refreshed and cleared the clutter and cobwebs within us. Since that time, I’ve been drawn to a deeper level of cleansing. I mentioned to someone, who had been through a similar experience, that I was feeling a readiness – a craving if you will – to go deeper, and she profoundly replied:

 “If you are willing to go deeper, you are ready to heal.”

sunlight-hand-smaller-size (1)The nature of my being thrives in the light. The lengthened days of summer bring a radiance to my heart and uplift my spirit. So, I can’t think of a more perfect time than this season of sunlight to support my spirit light in shining brighter than before.

I feel there is a synergy of sensory experiences to access that comes both from basking in the glow of the sun, as well as smelling the scent of special blends while setting the intention of enlightened reflection in support of the spirit.

What that reflection means to each of us, may be different, but I think a slowing down to look inward, to see where the shadows may be dimming our light, and allowing shifts to begin to take place. The very act of reflection is one of illuminating what sits below the surface.

For me, it is meditation, for others it may be prayer, and yet for others it may be just sitting quietly in a place that feels like sanctuary. That could mean something as simple as a morning stroll, a day at the beach, or sitting by a window filled with natural light, and then spending some time in quiet contemplation while diffusing a blend that brings light to the spirit. You may wish to  make note of  comes into you awareness, any shifts you experience, and intentions you set going forward to help light the way.

This is a practice that takes time, over time, and for me, suited for the sunny and slower time of summer. It is a supportive practice, as a complement, to deepen the self-care I am already practicing.

And, here, I want to note that, while aromatherapy and self-reflection can provide gentle and soothing support when mending issues enmeshed within our essence, it is very important to know where you are in your journey and to seek professional support when you feel it is needed, especially when bringing deeper, darker things into the light, or dealing with potentially profound shifts. The skilled and compassionate hand of gifted healers, over many years, has helped to bring me to this point of being “willing to go deeper and ready to heal.”

Once I opened myself up to the possibility of deeper healing, I set out to explore which aromatherapy options might best suit as support for this next leg of my journey. Immediately, three things happened.

When you are ready, the teacher appears. And, that teacher was named melissa!

I was already working on this blog, when I unexpectedly received a sample of melissa. It was love at first sight (or smell). Within a few days, in a discussion with others, melissa was suggested as a wonderful and powerful support in helping to heal deep wounds of the spirit. It was clear to me that melissa was appearing for a reason.

I opened my copy of “The Blossoming Heart” Aromatherapy for Healing and Transformation,” by Robbi Zeck to discover she writes this about melissa in working with the spirit:

like a beam of light on a dark winter’s day … reaching inward, caressing the inner being, the warm radiance directs the spirit toward mindful reflection on all that you have to be grateful for.

What a perfect essential oil to bring light to the places of the spirit that you wish to illuminate.  And, what better time to harness that “beam of light” than on the longest day of the year. Or, for that matter, any time your spirit needs the support of a “beam of light” and “warm radiance.”

In working with melissa on this level, I was immediately and intuitively drawn toward several other essential oils that play important and supportive roles. These are indeed precious oils that provide support for potential of exquisite healing. They have come together in several blends outlined below that you may wish to experience and explore in your own healing journey.

I hope one, or more, of these blends will help those of you wishing to brighten your spirit light. May your own journey be illuminated by the radiance from the skies above and your own essential radiance within.

The ratios below are for diffusing. They can easily be scaled up to 15 drops for inhalers on the go, or made as a mini-master blend and added a drop at at time to diffuser jewelry. 

Liquid Sunshine

2 drops fragonia

2 drops melissa

1 drop lime

Helps to bring light and radiance to the heart and spirit. Helps to clear and cleanse old and deep emotional blocks and patterns, especially from long-ago wounds. Provide comfort and support. Uplifting and calming, as well as grounding and balancing during times of emotional difficulty. Promotes emotional clarity. Encourages personal strength, dignity and gratitude.


Warming Light

 2 drops coriander

2 drops of sandalwood

1 drop melissa

Brings light to the heart and spirit, and warmth to the emotions. Eases emotional blocks. Promotes a sense of peace and security while encouraging a higher state of consciousness and greater clarity. Supports healing of mind, body and spirit. Grounds, balances and calms. Encourages confidence, motivation, optimism.


Radiant Spirit

1 drop neroli

1 drop melissa

1 drop bergamot

2 drops mandarin

Brings positive energy, promoting joyful love and sense of peace. Helps to connect more deeply inward to support emotional renewal and the shifting of old patterns. Brings a sunny, radiant light to the spirit, especially when dealing with deeper emotions during times of inward reflection. Gently helps to provide emotional clarity and helps to ease blocks. Helps to ease wounds of the heart and opens the heart to radiant love and joy.


Grounding Glow

2 drops melissa

1 drop fragonia

1 drop sandalwood

1 drop ginger co2

Grounding and calming while inviting light, warmth and radiance to the spirit. Helps to connect to a higher consciousness and insightful self-awareness, especially during quiet reflection. Helps to release deep emotional blocks. Supports balance to mind, body and spirit, encouraging peace within. Strengthening and rejuvenating, it promotes courage, confidence and optimism.




Keim, Joni, and Ruah Bull. Aromatherapy & Subtle Energy Techniques: Compassionate Healing with Essential Oils. N.p.: CreateSpace, 2015. Print.

Zeck, Robbi. The Blossoming Heart: Aromatherapy for Healing and Transformation. East Ivanhoe, Victoria: Aroma Tours, 2004. Print.


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