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Tag Archives: wellbeing

Plant Therapy’s Favorite Holiday Recipes Giveaway #4

By: Ellen Brenner, Certified Aromatherapist

During this season of celebration, we take time for giving and gathering with loved ones.

But there’s a problem:  At the same time, it can also mean less time for respite and restoration of ourselves, leading to a sense of depletion. Yet, if we can give ourselves the time to gather our energy, we can gain a much greater sense of well-being, even during the hustle and bustle.

Improve You Life in Just 20 Minutes?

Meditation allows us that necessary timeout to calm our conscious mind and tap into our core essence so that we may nourish ourselves from our own inner source of strength. Research has shown just 20 minutes a day can have a positive impact on our health, down to the genetic level, by boosting the immune response and reducing the inflammation response which are both linked to stress.  Even short, single sessions yield positive results.[1] You may wish to read “M Is For Meditation” for more about the positive effects of meditation and how to get started with some simple steps.

I can’t emphasize this enough:  

Aromatherapy excels in helping to calm the mind and soothe the spirit, making it a perfect partner for meditation. In thinking about a special synergy for this season, I was inspired by the gifts of the Magi. Also known as wise men, who hailed from the Eastern Mediterranean and Western Asia, Magi make appearances in ancient texts across many spiritual traditions.[2] The story, of course, with which we are most familiar this time of year is the visit of the Magi to Jesus upon his birth to present the precious gifts of gold, frankincense, and myrrh.

Inspired by these historically prized offerings, this modern-day synergy of aromatic essences is rich in scent for the spirit.

~ Meditation of the Magi ~

2 drops Davana (Gold) Artemisia pallens

2 drops Myrrh Commiphora myrrha

1 drop Frankincense Carteri CO2 Boswellia carteri

 

Why Do These Oils Matter? 

The aromatics of the essences in this synergy have been used throughout time in sacred ceremonies across many spiritual traditions. This synergy is calming to the conscious mind while supporting introspection, meditation and prayer, and restoration of our mind, body, and spirit. These essences can support us in strengthening our spiritual selves through connection to higher consciousness and higher information while keeping us grounded in our bodies.

Use this synergy according to your personal preference. For inhalation, add 5 drops to a Diffuser, 15 drops to an Aromatherapy Inhaler, or 1 drop to an Aromatherapy Diffuser Locket.

You may also choose to apply topically as an anointing blend or perfume creating a 1-2% dilution (3-6 drops) in 10 ml rollerball bottle with Jojoba Carrier Oil or carrier oil of your choice.

Cautions: Not KidSafe®. Avoid during breastfeeding and pregnancy.

 


ENTER HERE!  

Plant Therapy’s Favorite Holiday Recipes Giveaway #4

Sources:

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

Lawless, Julia. Aromatherapy and the Mind. HarperCollins Publishers. 2014. Kindle Edition.

Shutes, Jade. The Dynamics of Blending: a Guide to Blending and Reference Manual for Essential Oils and Base Materials. NW College for Herbal and Aromatic Studies, 2011.

Worwood, Valerie Ann. The Complete Book of Essential Oils and Aromatherapy: over 800 Natural, Nontoxic, and Fragrant Recipes to Create Health, Beauty, and Safe Home and Work Environments. New World Library, 2016.

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

[2] “Magi.” Wikipedia, Wikimedia Foundation, 31 Aug. 2017, en.wikipedia.org/wiki/Magi.

 

Lessons from Irma for Weathering Life’s Storms

By Ellen Brenner, Certified Aromatherapist


I began the drafting this post from Atlanta, Georgia where I evacuated from my home on the Gulf Coast of Florida, which was located in the path of historic Hurricane Irma. As I finish this blog more than a month later, I am grateful to have escaped all but some displacement, stress and inconveniences.

Others were not as fortunate, and as I finish this blog there are still many suffering not only from Irma, but also from Harvey and Maria.  And, while the East has been drenched, the West has been parched with folks there suffering terribly from the raging wildfires. I want to acknowledge their significantly more serious situations and note that I am simply sharing what I learned from my own personal experience in the hope that it may help should your life’s journey suddenly become stormy. As always, with a life crisis, do not hesitate to access professional support as needed.

While I have been exposed to hurricanes, and hurricane season, for a number of years (a Floridian fact of life) this one felt different. Irma intensified quickly and, then, she didn’t set her compass for a distinct location until the last minute. Instead, she led us on a wild chase as we raced to do what we could and must to avoid her destructive forces from a direct hit of unknown determination.

When you live in certain locations, planning and preparing for the possibility of a hurricane comes with the territory. But, for myself, and for many, the intensity and unpredictability of Irma caused chaos creating a storm within us mirroring the force of nature coming at us.

Two critical lessons I have learned about the healing process after a crisis both start from the inside out.

The first practice is to pause to restore and rebalance. The other is to savor that solitude so I may hear my soul speak.

It is only in this quiet space, with my whole self, that the lessons I seek reveal themselves for next steps in my life journey. What this looks like, for me, is to support mind, body and spirit in a restful and introspective state while opening myself to higher consciousness. In this way my spirit can show my mind the information I need to see through my sense of intuition.

Once I reach the part of my being that is  internal, I am then able to ask of the Eternal,  “What am I meant to learn/know?” After doing so, I let that thought go from my conscious mind, before I drift into a mindful meditation trusting the answer will return to me when I am ready to receive it. Sometimes, it is immediate and sometimes the information arrives much later at an unexpected moment when my mind is again quiet. But, it always comes as a sense of clarity where I can “clearly see” consciously what I couldn’t before.

Here is what came to me.

While Irma was her own event, she also acted as a natural life metaphor bringing me the following message. What worked well in weathering this storm, would also serve well in weathering any other stressful life crisis suddenly blowing in to buffet our sensibilities and our unbalance our sense of being in the world.

In that spirit, here are the Lessons from Irma for Weathering Life’s Storms that I wanted to share. I hope you will bear with me as this blog is a bit longer than usual. Irma had a lot to say.

Looking back, for me, there were three distinct stages of the crisis that sustained intense levels stress over a period of several weeks. Each meted out and merited its own message.

 

The Arrival of Seriously Significant Storm

Prep and Plan But Be Prepared to Change – over a series of hours and days, it seemed that no matter which way I planned to go to get out the way, Irma’s path followed my every move. This required discarding the plan and making new preps sometimes on the spot multiple times in day. When the wind keeps changing directions it is important to be resilient.

 

You Can Run, But Nature Runs It’s Course – at the last possible go time, driving what is normally a seven-hour distance northward and inland to Atlanta seemed the best course of action. And, then, Irma locked in her GPS to follow. We ended up at a safer distance from the intensity and a direct hit, but there was going to be no total escape from the storm. Eventually, you are going to have to turn and face the circumstances.

 

Do Not Hesitate to Ask for Help – there are many people who love me, but assumed I had it handled. What we needed was a place to stay out of the way. When we thought of whom to ask, we hesitated because of the last-minute imposition. Yet, when we called, she was relieved. She had heard we were going in another direction, but that plan had been scrapped the day before while things were moving quickly. She was ready to help. Don’t assume someone knows what you need. Help them help you if they are able.

 

Don’t Take In the Alarm of Others – while busy planning, re-planning and rebooting those plans, I was trying my level best to stay calm and focused. In that time, I received an incredible amount of messages from folks who were anxious on my behalf. What they mostly transmitted, however, was simply a sense of alarm without specific support that was rational, reasonable or doable. Absorbing all that anxious energy finally sent my own anxiety over the edge taking  me off course into a melt down for a short period of precious time. While there a hurricane around you, you do not have to bring the storm into your soul.

 

Choose Your Planning Partners Wisely – it is simply impossible to think of everything yourself. Look to those who know you best, and whom you know will come through with concise and sound information specific for you and your situation. For me, this was my best friend, who was also my roommate, and who was evacuating with me. In spite of the stress, we worked in sync keeping a synergy to our energy so we could do more than we thought possible. My Mom, from across the country, dispensed some insightful advice through the distance to help sort out some simple solutions to smooth the way and sooth the stress. Carefully choose  whom to take along for the ride so you may depend on their ability to help navigate the crisis.  

 

Focus on What is Immediately Important – I always thought I knew everything I would pack and take if we ever had a hurricane on the way. For the all the reasons outlined above this was not my reality. While I did not know which direction I would be heading, what I did know was I needed to be nimble. What that meant was I needed to be able to carry what I brought to manage within my abilities. That realization helped me quickly focus on what was would literally fit into two suitcases, a small tote and my handbag. Turning the lock in the front door, and leaving my car behind as I left, I felt confident I could create a new life from the few things I carried. Letting go of what was helped me lighten the load while traveling toward the unknown. 

Note: As an aside, you may be wondering what I brought from my precious stash of essential oils and supplies.  I wrote about this in an upcoming  companion blog. I thought  the lessons I learned there merited their own mention. Look for this followup to publish shortly. In the meantime, you will find some supportive synergies for this blog below.

 

Find The Time to Keep Your Gas Tank Full – growing up in earthquake country this was a mantra my Dad had drilled into me. You never knew when there would be any kind of personal or environmental emergency and so  it is important to be prepared. Irma’s direction for landfall in Florida became apparent as one day drew to a close. By early the next morning, the gas stations in the local area were drying up. I had just filled up my tank the day before for the week ahead and was never so glad I had listened to my Dad. Just as importantly, it was the close of a holiday weekend. I had spent the last few days relaxing and restoring my body, mind and spirit. Having been rested rather than run down was never more important for being able to take the trip ahead. Taking the time to top off your tank of energy reserves ensures you don’t get unexpectedly stuck or sidelined.

 

What Can Seem Impossible Can Be Possible – if you had told me that we were going to make an arduous trek in the car over 16 hours in one day, I might not have even tried. With my spinal cord injury, and my friend only 8 weeks post major surgery, the notion would have seemed daunting for the two of us. We knew the trip in traffic would take longer than the normal 7 hours and so started out early on a day we hoped we had timed to miss the worst of it. We were wrong. Taking turns resting and driving we crawled forward mostly in middle lane to see and steer around any upcoming chaos coming our way. Staying focused on navigating the road right in front of us kept the fear at bay for how far we had yet to go. After we safely arrived, we were both dumbfounded at the distance we had covered. A significant journey forward happens one step at a time, with lots of stops and starts, and by focusing your navigation on what is immediately in front of you. 

 

Anchoring While Weathering the Storm

Restore Your Power Supply At Every Opportunity – once we arrived in Atlanta, we had two full days to rest, restore and replenish ourselves and our supplies and we took full advantage of the opportunity.  Irma arrived on at our doorstep in the evening of day three downgraded to a tropical storm.

While Florida would have weathered that reduced intensity well, this was Atlanta’s first ever experience which she was not built to withstand.  Predictions that the high winds would topple massive amounts of old growth trees taking out the power lines on the way down proved correct.  (As an aside the dark humor of my mind kept me humming in my head the old Vicki Lawrence song “That’s the night the lights went out in Georgia.”) When you find even small pockets of time, take that time to prepare for the next wave by restoring to shore yourself up again. 

 

Ration Your Energy Between Recharges – the unparalleled force of the storm winds left behind an unprecedented power outage for most of the population of the Atlanta region, as well as other areas of the state. And, backup crews were already handling a one-two punch in Texas after Hurricane Harvey and in Florida following Hurricane Irma.

What that meant for Atlanta was that time and patience were going to have to prevail. For three days we were faced with no electricity to power our sources of outside information including, most importantly, our phones. So, we powered down to battery saver mode and also to the off position so we need only recharge our phones rarely by way of car charger because we also needed to reserve our gasoline. While you are weathering the storm it is important to conserve what energy you have left lest you become totally run down and offline. 

 

Mind Your Mind – sometimes , when we are in crisis mode, our worst enemy is our own mind. We can whip up a host of worries, or we create peace by managing our mindfulness. Repetitive negative thinking creates distress in the mind and stress in the body.  Below are the practices that helped me steer back on course when I drifted toward doubt and worry. Ruminating on what may or may not be down the road is a waste of much needed energy.

  • Draw On Your Inner Reserves –powering down my connection to outside world cleared the way to cultivate calm in my inner world. Being oddly out of touch also created longer time lags I didn’t always take in my day-to-day world. Here was an opportunity for more spacious periods of meditation especially important at this time get in touch with my own innate wisdom.

 

  • Stay in the Present – when I was connected to the TV and phone, what was coming through was a barrage of gloom and doom. This created a sustained sense of anxiety and a stressful sense of needing to know about things I could not control nor deal with at present: Is the power out at home? How is traffic getting back? Did the water crest the bridge cutting off the route home? Is my roof leaking like the neighbors’ homes? These were all important questions, but without answers days in advance.  With the power out I just needed to focus on what was important in that moment.

 

  • Gratitude Helps Get You Through – when my mind did wander to the worst case scenario, I would start to feel overwhelmed. So, I refocused my mind on large and small mercies. I was safe. I had a place to stay. A comfortable bed in my own room. Hot water. Temperatures in the area were cool. My best friend was with me. Folks were looking in on us and helping how they could. My things were insured. I had what was most important with me. I had work I enjoyed and family and friends I love. I could start again.

 

  • Use Your Imagination For Visualization when I found myself imagining the worst, it only created worry. Instead, I would visualize what I wanted to see as a good outcome. I also used my mind’s eye to see peaceful pictures that would soothe the spirit. Regardless of what I would find later, I had to the power to choose to change the channel on the pictures I was seeing in the present time.

 

Small Mercies Can Help You Feel Whole – at one rest stop along the way, I got a good look at myself in the mirror. After three days of panicky prepping, a poor night’s sleep, a quick and early departure and many demanding hours on the road, I indeed looked and felt like an evacuee. My clothes had been grabbed for comfort not style and now felt grubby. My hair was dirty and in disarray. I had been sweaty from the heat and stress.  And, I was exhausted and undernourished from snacks at short gas station stops.

By the time we finally reached Atlanta,  I couldn’t have felt further away from my own sense of humanity. I nearly cried with relief when I discovered there was a tub in the guest bath, complete with Epsom salts and bath gel so I could take an aromatic bath to ease my bones and spirit before sleep. When you are under duress some things, no matter how small they may seem, can contribute to your sense of self when you need it most.

On that note:

  • Little Luxuries Are Important –bringing only things that I could carry meant keeping it simple for my toiletries.  Yet, as I was grabbing to go , I also instinctively popped in two little luxuries that would fit – the sumptuous face serum and cream set I had just purchased. It wasn’t about the money. It was the intuitive need to have something nice to help support my sense of self when things seemed down.

 

  • Pack More Underwear Than You Think You Will Need. Seriously. I’m not sure there is a life lesson here except that your mother was right. I underestimated how long I would be away and what my circumstances would be in Atlanta. When the power finally came back on there in the middle of the night — bringing back to life the washer and dryer — it was literally just in time for me to refresh my supply to shore up my sensibilities.

 

The Aftermath of The Storm

Make Way for Your Own Disaster Relief – After a week away, when I finally arrived home, I found myself feeling like washed up debris from the storm surge. My natural energy flow was spent and my spirit felt scattered to the four winds. My thought patterns were short-circuited making it hard to concentrate and recall things.

With my brain not fully functioning, I had to keep asking what day it was and couldn’t complete thoughts and sentences. Emotionally, I was torn between wanting to put everything away and be back to “normal,”  or to keep everything packed “just in case.” In talking with several others, this shared experience seemed a common occurrence that was taking some time and support to shake off.

I recalled, on our way north to Atlanta, the only vehicles heading south were the convoys of military and power repairmen setting up to be in position for the aftermath of the storm’s wrath. On the return trip home we were again accompanied on the road by more convoys of military and power repair trucks, as well as disaster relief organizations.  Over the next few weeks, they were everywhere getting the population back on the grid and  it was a timely reminder that I needed to do the same to get myself up and running personally. It is vital in the aftermath to take the time to attend to whatever restoration and rejuvenation you need to shore up your sense of wellbeing in your whole being.

Over the next several days, the sky was blue and clear. I slept, took hot showers, ate hot meals, gathered groceries and the gardeners came on schedule. Though I was starting to feel a sense of grounding, I needed a greater sense of support.

As always, aromatherapy can be of great comfort during times of crisis  to support restoration, self care and repair.

Below are the synergies I rotated through my diffuser, during the post-crisis mode, that helped me the most to decompress. For a look at what I brought with my on the road as an aromatherapy crisis care kit, please look for the follow up blog coming shortly.

After the Storm Synergy

2 drops Fragonia Taxandria fragrans
2 drops Eucalyptus Dives* Eucalyptus dives
1 drop Lemon Myrtle* Backhousia citriodora

*These were released as part of Plant Therapy’s Oil of the Month Program. Check back to see if they will stocked for general sale. 

This synergy helped me rebalance in my energy flow, uplift my spirit, focus my thoughts, gently jump-start my sense of vitality, clear the air and my respiratory system, and ward of some threatening scratchiness and sniffle that were threatening.

Additionally, Plant Therapy had just released their new Chakra Synergy line to help create balance in our wellbeing. I chose the following:

Grounded Foundation – this helped me to pull my scattered energy back into my body and rebalance and reground while help to soothe the spirit. I used it with the affirmation “I am safe. All is well.”

Self Manifestation — though sometimes we have no control over which way the winds will blow us, we are empowered in how we deal with the storm. I used this synergy with meditation to replenish this sacred center of empowerment to reaffirm and remember that I can do more than I ever thought possible.

 

My wish for you is that your journey always be smooth. Should you run into stormy weather, my hope is that you will find some inspiration in these “Lessons from Irma for Weathering Life’s Storms.” Knowing our own situations and needs are unique,  I would love hear back from you on what you have learned in working your way through your own life’s storms. You never know who you might help!

Lori’s Top 5 Essential Oils

Hi, I’m Lori Chase.  I have 2 extremely bright and beautiful daughters, 2 amazing son-in-laws, and 7 perfect grandchildren. My biggest joy in life is spending time with them. They are supportive, encouraging, and some of the funniest people I know.

Throughout my life, I have predominantly been self-employed. I have always loved the freedom and creativity that it allowed me. When I moved to Idaho I took a job with Plant Therapy to give myself something to do while I put a plan into place. Four years later I am still here and so grateful for the opportunities that I have been given. Being part of the PT family and becoming an aromatherapist has brought many positive changes to my life.

I love everything about the outdoors, including gardening and DIY projects that involve restoring and repurposing old treasures.  Yard sales, thrift shops, or antique stores are my favorite places to explore. Having spent the better part of my life in sunny California it was difficult for me to embrace the Idaho winters. Aromatherapy has opened up a world of things for me to do in the comfort and warmth of my kitchen during the colder months.

It is very difficult to pick my 5 favorite essential oils, as working with them daily it is easy to see the benefits of each and every one. My favorites also change based on what my personal needs are at the time. 

Copaiba Copaifera officinalis quickly became a favorite of mine when Plant Therapy first brought it in as a prospective new oil. It is great in blends for muscle or joint discomfort due to overexertion,  digestive issues, and respiratory concerns. The light, woodsy scent rounds out and softens the aroma of any blend. Another bonus is, unlike other oleoresins, Copaiba blends nicely with essential oils and carrier oils.

 

The Calm After The Storm

10 drops Copaiba

7 drops Bergamot

5 drops Chamomile German

5 drops Chamomile Roman

1 ounce Aloe Vera Jelly (or your favorite carrier oil)

Blend together and apply to muscles and/or joints. After a long day of yard work or strenuous activity, this is my favorite blend using Copaiba.

 

Frankincense Carteri Boswellia carteri, although I don’t think there is a right or wrong species when it comes to Frankincense, I tend to use Carteri the most because I love the aroma. When I’m feeling out of balance, mentally or physically, I reach for Frankincense, When I’m feeling under the weather, I reach for Frankincense. Before I start my yoga routine I put a drop, diluted to 2% behind my ears. It is also the essential oil I use most in my skincare routine. 

Rosemary  1,8 Cineole Rosmarinus officinalis offers many great benefits, but for myself, it has an ability to bring me back to center. When I am having a particularly hectic or stressful day, I use Rosemary to calm and focus myself. I dilute it to 1% in witch hazel and put it into a small spray bottle which I keep in the fridge. I lightly mist the air around me or the back of my shirt and almost immediately I can feel a shift from frantic to serene. 

Whenever I smell Vetiver Vetiveria zizanoides I am transported to a field of this tall grass and immersed in its spectacular aroma. I attended an aromatherapy conference where had the opportunity to experience a Vetiver fan. It was hand woven from the dried reeds and smelled delicate and lovely. I typically diffuse Vetiver at night when I need some additional help clearing my mind. Just a tiny bit (1 drop in my AromaFuse Diffuser) is all it takes. This is one of the few essential oils I prefer to use on its own as opposed to in a blend. 

Citrus essential oils are always top on my list and I really couldn’t pick a favorite. At this time of year, Yuzu  Citrus junos is the one I use most because it helps to support the respiratory system. Like all citrus oils, it has a bright, zesty aroma which also helps to lift my spirits when the weather turns cold and dreary.  I use 10-12 drops in an aromatherapy inhaler. I also love to add a few drops to my homemade cleaning products to keep my house smelling clean and fresh all year long.

Stay tuned for more of our Aromatherapists’ Top 5 Picks!

Sleep, Glorious Sleep!

 

 

2:00 am…2:20 am… 2:47 am ….

There’s nothing worse than experiencing a phase of sleepless nights. Sometimes it goes on for days, sometimes for months or years. There can be many reasons for lack of sleep. Everything from noise, exposure to electronic devices,  hormonal changes, stress, and worry. Whatever the reason, it can be very taxing and even affect your health.

Lack of sleep can cross barriers of cultures, age, and sexes, although research has shown that usually older adults experience it more and a greater number of women suffer from it than men.{1}

Some essential oils can be of help to some for falling asleep; being calming not only to the mind but also to the body. They can quiet busy thoughts and relax tense muscles. One needs to only diffuse a synergy such as Plant Therapy’s Sleep Aid, or Sweet Dreams or Nighty Night to feel your body relaxing and your mind letting go. My personal pick is Tranquil to help me wind down. Sometimes, it just a matter of getting a little extra help to get one to sleep, and then you are able to stay asleep.

Plant Therapy offers several blends formulated with sleep in mind, and there are excellent singles as well. There are so many different choices and I like to experiment with different essential oils in order to find the perfect blend to help me fall asleep and stay asleep. One blend I might diffuse includes Vetiver, Orange Sweet,  Chamomile RomanCedarwood Himalayan, and Frankincense Carteri. I would use amounts similar to this:

 

Just One Sleep Blend

1 drop of Vetiver Vetiveria zizanoides

2 drop of Orange Sweet Citrus sinensis

1 drop of Chamomile Roman Chamaemelum nobile

3 drops of Cedarwood Himalayan Cedrus deodara

2 drops of Frankincense Carteri Boswellia carteri

 

Here is a chart that Plant Therapy has put together to help you get some zzzzzs;

Download Sleep Chart HERE :

 

Sources;

({1}University of Maryland Medical Center, http://www.umm.edu/health/medical/reports/articles/insomnia

What’s the Best Essential Oil for… ? Well, the Truth is…

 

Many people ask, “What is an essential oil that will be a foolproof treatment for….” Well, the truth is while there are generalizations, there are exceptions and what might work for one, might not work for another. That is to say, although some specific essential or blends have been successful in helping many, it’s not a guarantee that it will work for all. There’s more of a guarantee that there will be a few that it won’t work for.

When I discovered essential oils, years ago, I used them ignorantly and luckily didn’t become sensitized to essential oils or harm myself using them. Most of the time, they just sat on the shelf, because I didn’t know exactly what to do with them! Gradually, I began reading and researching and when I began working for Plant Therapy, a whole new world opened up for me. It was an aha moment as I became educated on safe methods and I learned just how effective and powerful that essential oils can be. I also learned more about the many constituents (the natural chemical compounds in oils) that essential oils contain. Not all of these chemicals or combinations are right for everyone. For instance, for children, there are safer, gentle oils that Plant Therapy recommends and we label them KidSafe® . For the elderly, Wintergreen or Cinnamon Leaf would not be my first choice, as they are strong oils with cautions. For some on medications, I might choose another oil than Chamomile German, which can have interactions with some medications.

Concerning myself, I have realized that I have a sensitive system, and some essential oil are better choices than others. So, while one oil, may be calming for someone, it may not be for me.  For many, Lavender is the definite choice when it comes to a calming oil. Although I love it and find it useful for many purposes, I don’t find it calming for my individual makeup. When the topic of scent comes up, we all have our druthers on which essential oils smell the best. Or I may have different preferences for blends addressing discomfort or skin issues than another. I absolutely love Vetiver, while others might find it unappealing. Others love the florals, and for me they are overpowering. I also love Chamomile Roman to calm and balance one’s system, and to help with swelling. Others, sadly, may not give it a chance because they don’t love the scent. The wonderful thing about essential oils though, is that they are multi-taskers and many address similar issues. So if you are wanting a calming essential oil, but aren’t crazy about the Chamomile Roman, don’t be discouraged. There are other options.  Some examples of other calming oils are; Bergamot, Orange Sweet, Cedarwood,  Patchouli, Vetiver and Melissa.

When someone says to me, “That essential oil doesn’t work.” I may smile just a bit, as I ponder that all of Plant Therapy’s essential oils are of the highest quality and have been tested several times to verify that. I like that a specific oil is not just tested once, and then those are the results that our customers will see forever, but every single batch of essential oils that comes into Plant Therapy is tested, so you know exactly what you are getting.  So, I know that although this person may not have found the perfect fit for them, it may be very effective for someone else’s body chemistry.  Also, it’s interesting that essential oils blended with other essential oils create a new synergy. It can be even more effective than if used alone. If someone doesn’t care for plain Lavender or Cedarwood Atlas, perhaps blending it with Orange Sweet or Bergamot, may make it your favorite oil blend ever.

Plant Therapy stands behind of it’s essential oils, and our customers can rest assured that if they are not 100% satisfied, they can receive a full refund, so there are no risks in purchasing an oil that you may not be sure that you will like. It certainly is a journey, and as we learn more and study each oil, and experiment a bit, we will find what works for us and how to use these precious substances to make our life better. Remember that like a lot of things, using essential oils is a journey, and oftentimes more enjoyable, when taking your time, learning along the way, and deciding what works best for your personal needs.

 

 

When Precious Oils Are Priceless

By Ellen Brenner, Certified Aromatherapist


In recent blogs, I have shared a few inspiration lists of some of my favorite oils that suit specific approaches and needs.  In My Top Five Workhorse Oils, we discussed what I consider the powerhouses that pretty much cover the bases of the basics. These essential oils are well rounded, readily available, with very few safety concerns.

As part of the series on holistic aromatherapy, I shared My Top Three Oils for Whole Being Balance. These, too, pack a punch by providing support to encourage balance for all three levels of our being — mind, body and spirit. These, again, are generally accessible and provide a lot of bang for the buck.

So, when and why would we want to use the pricier oils?  Though they may have multiple therapeutic uses, some of the precious oils can be powerful in a more singular way.  When we need them for their high therapeutic value in these certain situations, and there is no real substitute, Precious Oils Are Priceless.

Let’s discuss three precious oils that can be powerfully priceless:  Melissa, Neroli, and Rose Otto

Each of these essential oils are often sought for significant support to soothe heightened mental and emotional distress.  While some of their actions overlap, each helps in a different way.  And, each can be priceless in episodes that impact our existence when our mind is fogged, our feelings are intense, our body is flooded with the fight or flight reaction, and our spirits feel frozen.

Please know that aromatherapy is never a replacement for care from your professional health provider.  Aromatherapy, however,  can provide powerful support as part of your overall plan of care. Every person has unique needs and responses to all approaches to care, including aromatherapy. If you are under the care of health provider, please advise them if you wish to include aromatherapy as part of your care plan.  If you experience significant distress,  and aromatherapy does not provide relief in your self-care routine, please be prepared to seek professional support. 

A few things to note:

  • When supporting mental or emotional distress, inhalation is the best approach. Direct inhalation, such as through a personal inhaler, provides fastest and most effective route for settling the nerves and soothing emotions.
  • It is best to create a synergy so the senses do not associate a single scent with distress as a negative event or feeling. You can start with a mini-master blend as indicated in the sample synergies below.
  •  I find it is best to first test with a drop or two on a tissue to see how the synergy makes you feel.  If you feel a negative reaction, the tissue can easily and quickly be removed.
  • If the synergy creates a positive feeling, you can, then, create a personal inhaler for follow up use when needed wherever you are. Simply increase the synergies below to 15 drops.
  •  Each of the essential oils below have assertive scents. You won’t need much to mix into your synergy.
  • Plant Therapy offers each of these precious essential oils in 2.5 ml sizes to help make the price point even more accessible.

 

When Precious Oils are Priceless

 

Melissa Melissa officinalis:  

Melissa can be very calming and settling to the nerves after one experiences a shock to the system or traumatic event. It can help to restore us to our senses.

It also can be emotionally balancing, revitalizing, uplifting and strengthening making it invaluable for nervous tension, anxiousness, bereavement, and feeling down. And, it helps to ease emotional blocks.

Cautions: Not KidSafe® . To avoid the risk of various safety issues, we recommend a maximum dilution of 1% for topical applications.

Relax and Restore

2 drops Fragonia  Taxandria fragrans

2 drops Lime Citrus x aurantifolia

1 drop Melissa Melissa officinalis

 

 

Neroli Citrus x aurantium:  

Neroli can significantly soothe the emotions and calm the nerves for those who experience an alarming sense of anxiousness or panicky fear helping us to find our sense of tranquility.

Neroli is considered very uplifting for serious sadness and helps to ease grief and sorrow.  It is helpful for sudden shock and for agitation. Neroli can also open us to positive energy and help bring us back into balance.

Cautions: None Known.

 

Balance the Senses

2 drops Geranium Bourbon  Pelargonium x asperum

2 drops Neroli Citrus x aurantium

1 drop Orange Sweet Citrus sinensis

 

 

Rose Otto Rosa x damascena: 

Rose Otto is often cited as the primary essential oil to help  ease the spectrum of emotional shocks to the heart, including heartbreak, heartache, grief, sorrow and loss.

Emotionally, rose is considered calming, uplifting, balancing and strengthening.  Rose is also invaluable for supporting the spirit by promoting unconditional love and compassion for self and others.

Cautions:  Not KidSafe® We recommend a maximum dilution of 0.6% for topical applications.

Heart Soothe

2 drops Fragonia Taxandria fragrans

2 drops Rhododendron Rhododendron anthopogon*

1 drop Rose Otto (diluted 10%)  Rosa x damascena**

 

*  Rhododendron was featured as an Oil of the Month by Plant Therapy.  Based upon its popularity, it may stocked for general sale in the future.

** I’ve chosen the pre-diluted version of Rose Otto offered by Plant Therapy both for budget and for managing its powerfully assertive scent. You may also choose to purchase it undiluted, which you can find in the 2.5 ml sizes as well.

 


Sources:

Lawless, Julia. Aromatherapy and the Mind. HarperCollins Publishers. 2014. Kindle Edition.

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

Keville, Kathi, and Mindy Green. Aromatherapy: A Complete Guide to the Healing Art. Berkeley, CA: Crossing, 2009. Print.

Shutes, Jade. The Dynamics of Blending: A Guide to Blending and a Reference Manual for Essential Oils and Base Materials. Willow Springs, NC: NW College for Herbal and Aromatic Studies, 2011. Print.

My Top Three Essential 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. 

 


Sources:

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.

June Oil of the Month – Lemon Myrtle

An essential oil that is as lemony, if not more than Lemon? How can that be? Lemon Myrtle is incredibly lemony. Australians love Lemon Myrtle for many reasons and are very familiar with it. The leaves of this plant are dried and ground up for a spice and used in many delectable dishes. The leaves are also used in something interesting called “Bush Tucker”. Bush tucker or bushfood is various food that is native to Australia and is used by the original inhabitants for culinary and medical reasons, and also for sustenance.

Lemon Myrtle plant also packs a punch. The Rideal-Walker test estimates the antimicrobial activity of plants. The higher the score, the more effective the plant. According to this test, it scored Lemon Myrtle plant a 16, Tea Tree plant an 11, and Eucalyptus Citriodora plant an 8. Again, this speaks of the plant itself. We will be presenting the essential oil, which is highly concentrated and powerful.

Lemon Myrtle Essential Oil (Backhousia Citriodora) is an elevating beautiful scent that is no shrinking violet. It has some amazing properties. Even in small amounts, it is still a force to be reckoned with. It is great for deodorizing and cleaning DIYs, to battle occasional seasonal threats and to freshen a room. It can be helpful for conditions that can develop when feet are moist and warm too often. It also has been shown to be helpful in relaxing and uplifting. When diffusing, use just a small amount, as a little goes a long way. Due to its high citral content, we recommend a low dilution of under 0.7%.

Some essential oils that would go well with Lemon Myrtle are; Cedarwood Virginian, Sandalwood Australian, Fragonia, and Blue Cypress.

Here is a diffuser recipe to help you become acquainted with this lovely, fresh essential oil.

 

Diffuser Blend   – This is good for respiratory and is uplifting.  Of course this is just an example for an ultrasonic diffuser and you can modify to your liking and to your diffuser. This is not a KidsSafe® blend.

2 drop Lemon Myrtle (Backhousia citriodora)

4 drops Cedarwood Virginian (Juniperus virginiana)

2 drops Fragonia (Taxandria fragrans)

 

Download Product Template Sheet Here

 

Reflections of a Summer Lover

By Ellen Brenner, Certified Aromatherapist


Oh happy days are here!

I am a child of summer.  And, my inner child remains happiest in the season of the sun. This I have learned about myself.

Summer is when my spirit feels most buoyant and unbound. Joy is easier to access as it readily bubbles to the surface.

If winter is the hibernal season, and spring is of renewal, for me summer is a  season of sustenance.

Our mind, body and spirits are nourished by the abundance of sunshine and daylight, the refreshing array fresh fruit and vegetables, the heady scent of summer blooms, and the frequency of the dazzling dragonflies. For many, these beautiful, blessed dragonflies — whose magical beauty shimmers under the summer sun —  represent and remind us of the ability to reflect light for the greater good.

I arrived in this world as a native to perpetually sunny Southern California. Though I was born in December, it was as summer-like, bright, 85-degree-day.

Reflecting back, I realize my spirit has always sought the sun  ever since  to find and create summer for my soul wherever I happen to be.

As a child in Southern California there was joyful abandon playing outdoors and walking barefoot in the grass, especially with the heady scent of the orange groves at the end of our street.

Later, I lived by the beach there and spent every summer day of my teen-age years barefoot in the sand and jumping through the waves.

To this day, I prefer my feet unbound to feel more grounded. If I am not barefoot, then flip flops are the footwear of choice. From my perspective, you cannot have too many pairs.

In my early adulthood, I moved to the Midwest for work. That’s when I quickly realized I needed sunlight and warmth to feel vital and nourished. What I had taken for granted, now needed to be recreated. If it was going to take awhile for summer to come to me where I was, then I needed to go in search of  summer.

Winters breaks became tropical getaways to the Caribbean where the season of the sun was only a flight away.  Immediately upon arrival, my whole being was transported by the soft air, shimmering waters, and the sun in the sky. Not only did my body thaw, but any tension I carried immediately melted away.  Breathing in the sea breeze allowed me to clear the clutter in my head, returning back to real life with a sense of renewed clarity.

Later, I moved to New England with shorter winters, but also shorter summers. This meant ensuring that I savored every drop of summer while it was in season. I joined the tradition of spending idyllic long weekends on Cape Cod. Crossing that bridge from the mainland marked the point where I was able to let go of the go-go-go and relax into loafing.

Now, I live on the Gulf Coast of Florida. Another west coast for sunsets on the sea and walks on the beach framed by turquoise water and white sugar sand.  And, though actual summer  is a swelter, but most of the rest of the year we live in season as if it  is part of our daily life.  My challenge here is taking the time from daily life to enjoy living in paradise.

No matter where you live, and what your experience, you can always create your own summer for the spirit. Aromatherapy offers a natural opportunity to help create that buoyant and relaxed state of mind.   Even when you can’t break away to chase the sun, a sniff of the synergies evoking the sense of summer can transport you instantly to to a mini-break in your own mind’s eye.

For me, the sensory experiences of the summer season call for a switch to scents that are fresher and cooling  such as citrus and mints.

To help you get started, or to inspire you to create your own experiences, I offer below some summer loving synergies curated from my own collection to evoke favorite seasonal memories.

These were created for inhalation purposes to most readily connect with the mind and spirit. I prefer to make these in a personal inhaler to have with me when needed. You may also choose to use your diffuser, with the exception of the Beach Rose synergy because the rose otto 10% is diluted in vegetable oil, which can damage the unit.

 

I wish you an abundance of sun in your spirit!

 

Inner Child

This uplifting and cheerful blend helps restore my joy of the simple life on a sunny day during my childhood in Southern California.

2 drops Grapefruit Pink, Citrus x paradisi

2 drops Mandarin, Citrus reticulata

1 drop Spearmint, Mentha spicata

 

Mental Mojito

This refreshing and revitalizing scent helps when I need that sense of clear -headed clarity created after a Caribbean Vacation. 

3 drops Lime, Citrus x aurantifolia

2 drops Peppermint,  Mentha x piperita

 

Beach Rose  

This soothing scent is evocative of the slow days, sand dunes, and snow cones of Cape Cod where I crossed the bridge into a state of contentment and relaxation.

2 drops Rose Otto (Diluted at 10%)  Rosa damascena 

2 drops Sandalwood Australian, Santalum spicatum

1 drop BergamotCitrus bergamia

 

Sangria Siesta 

(for Inhalation)

This deeply relaxing and uplifting synergy is reflective of the lazy days of a Florida summer calling for loafing on the lanai for rest and reflection.

2 drops Davana, Artemisia pallens

1 drop Lemon, Citrus x limon

1 drop Lime, Citrus x aurantifolia

1 drop Orange SweetCitrus sinensis

Balancing Our Whole Being

By Ellen Brenner, Certified Aromatherapist


In our last blog, “What Does Holistic Have to Do With Our Health” from the Essential Education series, we discussed the meaning and impact of of holistic health practices on our whole being. Essentially, we are caring for our whole person – bringing balance to mind, body, and spirit – for a restorative sense wellbeing.

We also discussed a specific self-care practice combining massage, hydrotherapy (through bath or shower) and aromatherapy to create a synergy for our senses. This allowed us to support our whole health at home in the tradition of Hippocrates, the Father of Western medicine, made modern by aromatherapy pioneer, Marguerite Maury.

Holistic health practitioners continue to incorporate another teaching of  Hippocrates:

 

Everyone has a doctor in him or her; we just have to help it in its work. The natural healing force within each one of us is the greatest force in getting well.”

To sustain optimal well being our mind, body and spirit consistently strive for balance. In Eastern Medicine and Energy Medicine, we think of balance in our natural energy flow. In Western Medicine, we think of this as homeostasis. This is the natural healing force within each of us.

Chronic disruption to our equilibrium can challenge our whole being beyond its ability to compensate and rebalance. This impacts our capacity to heal and can lead to dis-ease.

 

In addition, to the “aromatic bath and scented massage” as discussed in “What Does Holistic Have to Do With Our Health,” we have available to us many other self-balancing techniques from both ancient and modern traditions to incorporate into our self-care routines.

Because many of us experience nervous tension and worry that takes us out of balance, I’ve offered three options to help restore our mind, body and spirit in this situation.  I encourage you to  explore and experience what works best for you. Know you can begin with the mind, body or spirit after determining which area is of most concern, but each option can help to restore balance to our whole being.

All are designed as options for when we are on the go. We may not always have the time to be in a quiet space, but we can always create our own inner quiet space regardless of where we happen to be.

As always, aromatherapy can play a significant supporting role by creating a synergy with our other self-care practices. As we discussed previously, the intention of holistic aromatherapy is to help bring balance to mind, body and spirit to encourage our own natural healing process. With this in mind, we are going integrate aromatherapy with the practices below for a more expansive experience.

 

CALMING THE MIND

Experiencing meditation, along with aromatherapy, can help quiet our busy, repetitive, or anxious thoughts allowing us to balance the physical and subtle bodies. This also allows us to be in the present moment, go inward for introspection and hit the reset button.

Quiet Mind

This helps to quiet busy thoughts and expand our ability to go inward.

6 drops Basil Linolool (Ocimum basilicum)

6 drops Bergamot (Citrus bergamia)

3 drops Sandalwood (Santalum album)

Add to a personal aroma inhaler

 

Aromatic Meditation in Seven Simple Steps:

(Adapted from Yoga Journal June 2014) [1]

  1. Choose an aromatherapy blend and inhale deeply in each nostril. (see above)
  2. Find a quiet place to sit comfortably
  3. Gently close your eyes.
  4. Notice your breath, without trying to control it.
  5. Breathe gently through your nose and bring your focus to each inhalation and exhalation.
  6. Count each breath
  7. When you find thoughts coming to the surface, simply notice them like clouds floating by (without judgment) and return your attention to counting your breath.

 

 

RELAXING THE BODY

Manual tension release provides support for the physical body to relax and rebalance. This aromatic head massage, adapted from the ayurvedic experience, can relieve tight discomfort in the head and neck to create a cascade effect throughout the body helping to ease your mind, body and spirit back into a state of relaxation.

Heads Up

This is also helpful if you experience excruciating head and neck tension that can side-line you feeling unwell.

4 drops Peppermint (Mentha x piperita)

3 drops Marjoram, Sweet (Origanum majorana)

2 drops Basil Linalool (Ocimum basilicum)

2 drops Helichrysum Italicum (Helichrysum italicum)

2 drops Lavender (Lavandula angustifolia)

2 drops Rosemary (Rosmarinus Officinalis ct 1,8-Cineole)

Add to a 10 ml roller bottle and top with jojoba oil. Note, this is a 5% blend meant for spot treatment and short-term use.

 

Aromatic Ayurvedic Head Massage

(Adapted from Massage Bodywork Magazine Sept/Oct. 2008) [2]

  1. Apply your aromatherapy blend (see above) to your temples. Gently massage with your fingertips in circular pattern. Continue for at least one minute.
  2.  Next,  you may wish to apply a small amount of the aromatherapy blend to your fingertips.  Gently “shampoo” your entire scalp in small circles with your fingertips. Begin at the temples and move toward the back of the head. Continue for at least one-minute.
  3. Finish by gently “combing” the scalp with your fingertips. Begin with fingertips above the forehead, at the hairline, and comb over the top of the head and toward the neck and shoulders. Repeat up to 10 times

 

 

SOOTHING THE SPIRIT

Reflexology is the practice of bringing various aspects of the body back into balance by working through corresponding reflex points on the foot. These steps are intended bring our energy back downward from our head toward our feet soothing nervous tension felt in our physical and emotional bodies and regrounding us into a present calming state.

 

Balance Points

In practicing yoga, you become aware of centering your weight on the four corners of your feet so that your posture is in balance and you feel firmly balanced. This blend creates that sense of feeling squarely centered and grounded. 

2 drops Fragonia (Agonis fragrans)

2 drops Sandalwood (Santalum album)

1 drop Bergamot (Citrus bergamia)

1 drop Ginger CO2 (Zingiber officinalis)

Add to 1 oz unscented lotion.

 

Soothing Scented Reflexology Release

  • Apply only the smallest amount of lotion to cover the first foot, without being slippery.
  • Warm up the foot with gentle massage of the sole and top surface using gliding stroke with your fingertips and thumb.
  • Next, you are going to work with the Solar Plexus Point, known as the “panic button.”
  • The Solar Plexus Point is located just under the balls of your feet, in the very center of the two. Often you will feel tension when it is pressed.
  • Practice deep breathing by gently and slowly inhaling into the lungs and exhaling completely.
  • Gently press your thumb into this point and and circle in a clockwise direction until you feel a release of tension.
  • You may finish using both thumbs in a “diaphragm spread” by simultaneously pulling each thumb under the balls of the foot, from the center outward toward the edges.
  • Repeat other foot.

 


Sources:

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

[2] Weber, Kristine Kaoverii., and Neil Sutherland. Healing Self-massage: Over 100 Simple Techniques for Re-energizing Body and Mind. London: Collins & Brown, 2005. Print. cited by  Smith, Laurie Chance. “Soothe Stress With Self-Massage || Massage Therapy Articles.”Massage Therapy: Everybody Deserves a Massage. Associated Massage and Bodywork Professionals, Sept. 2008. Web. 23 May 2017.


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