Winter Scrub

Written by Jessie

Wintertime weather, compounded with hot indoor air, can drain vital moisture from our skin and cause irritations. Here is a simple recipe for a luscious body scrub you can make at home to help restore and retain the moisture in your skin through the winter season. 

Items needed:

Course sea salt 3-5cups

Carrier oil such as grapeseed or hemp (*amount will vary) 

Essential oil of your choice

Mixing bowl and spoon

Salt grinder or food processor

Small jar with lid

Step One: Grind Salt

Pour sea salt into processor and pulse until the salt is the coarseness you desire. Aim for a coarseness somewhere before kosher salt. Table salt would be too fine and may dissolve in the next step. (I used 5 cups of Bali Sea Salt for two small jars.)

When you have found your desired coarseness, pour the salt into a mixing bowl.

Step Two: Mix in Oil

Slowly stir in your oil a teaspoon at a time. There are no true measurements here so frequently testing the consistency with your fingers is key. You want the scrub to be dry enough to be scoopable but not crumbly, and just wet enough to leave a nice sheen of oily-goodness on your skin without being runny.  

*Note: If using saturated oil such as coconut, you will need to heat the oil to liquid form so it can be stirred into the salt. You will also need to use a tablespoon or so of unsaturated oil, such as grapeseed, to keep the mix from solidifying in the jar. 

Step Three: Add Aroma

This is where you can get really creative! 

Add your oil one or two drops at a time and stir. Give the scrub a full whiff before you add more. Essential oils go a long way and you want to avoid over infusing the salt. When you find the perfect aroma balance, scoop your scrub into the jar and seal the lid. 

Essential Oil Suggestions:

Grapefruit: Uplifiting

Lavender: Calming

Lemongrass: Balancing

Lemon: Energizing

Lime: Energizing

Ylang Ylang: Relaxing 

Patchouli: Balancing

Jasmine: Soothing

*Note: Essential oils have therapeutic qualities so I highly encourage you to do a bit of research in finding the best one. Always perform a spot test (one drop of EO to three drops carrier oil) on the inner side of your elbow to check for allergic reaction. Also, I refrain from using fragrance oils (different from essential oils) on my body as they are not 100% natural and can cause skin irritations.

Step Four: Enjoy!

Apply scrub to wet skin and use your hands or shower glove to lightly exfoliate. Always use before shaving and void using on the face. Pat skin dry with a towel. 

Feel luscious and hydrated and smell delectable! Scrub will keep for up to three months in a cool place. 

*Note: The oil from the scrub may make your shower or tub very slick. Be careful!

Happy scrubbing!

Rediscovered Blessings

Written by Jessie

Keeping peace in one’s heart and gratitude in one’s mind while experiencing difficult times can be a challenge. Many families are struggling with hardships and facing sacrifices, and as a result, lifestyles are changing. 

He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.  ~Epictetus

My family has experienced its own recent changes and a great sense of loss settled into our minds. Seeking refuge from worry and confusion, we began to rely on our moments of “unplugged” time for guidance and clarity. These times were a blessing indeed! With a bit of mindfulness and appreciation, we quickly learned that the things we thought we could not live without were not really things, but instead were the tiniest of experiences.

Moments of joy, beauty, and love are sacred to us and, in thanksgiving, are truly cherished. 

Below are just a few of my family’s rediscovered blessings:

• Billowing blankets are a great comfort
• Baking with Grandma creates a deep connection
• Reading by candlelight brings peace
• Sunday dinner reconnects us each week with our (now six person) family
• The sound of the wind in the trees is Mother Earth’s music
• Bubble baths and warmed towels are a joyous event
• Singing along to daddy playing guitar is inspiring
• Family is the backbone of our life; we are strong when we are all together
• Furry friends enrich our lives and provide support
• Books, pens, and crayons are therapeutic and stir our imagination
• Hot chocolate, popped corn and a movie on the laptop are a “getaway”
• A stocked pantry and a full refrigerator gives a sense of security and wellbeing 

We can only be said to be alive in those moments when our hearts are conscious of our treasures.  ~Thornton Wilder

Taking a step back to reevaluate what tiny experiences you treasure can open you up to a multitude of blessings you may have overlooked. I encourage you to take a few minutes of your “unplugged time” (preferably with tea in hand and family close) to ask yourself these questions:

Where does my gratitude truly lie?

What things do I cherish?

What experiences are sacred to me?

What simple beauties might I be overlooking that bring joy into my life?

Journaling the Seasons

Written by Jessie

 “To be interested in the changing seasons is a happier state of mind than to be hopelessly in love with spring.”--George Santayana

Last summer, through the simple falling of a leaf, I came to fully appreciate the true beauty of how Mother Earth moves through her seasons. 

Though I have always understood how each season begins with a specific positioning of the sun, I had not been mindful enough to appreciate how exquisitely the Earth sways through the seasonal year--ever cycling; never stagnant. I learned that it’s the tiniest changes in our environment, and our activities therein, that truly “make” the seasons. 

In my lifestyle and spirituality, I attune myself to Mother Earth and her cycles. Through mindful observation, I have fostered a relationship with the Earth, and deepened my appreciation for my place the dance of life. 

One of my favorite ways of staying in tune with the shifting world is journaling the changes I see. For the last year, I have documented the little changes in the outside world—the color of leaves, the first flower to bloom. It has been an eye opening and satisfying activity, so I’d like to share it here with you!

Here's what you need to get started:

• A Journal: I prefer Moleskin brand journals for their ease of use, durability and longevity, but a spiral bound notebook also works well. On the first page, give your journal a name. I call mine “Seasons: A personal observation”. Number the pages and add a table of contents for each month.

• A Pencil or pen for scribing your words: I like to use a pen to write with so my words will keep for years to come. I also keep colored pencils nearby for illustrations.

• A quick walk outside or a window to gaze out: This is a wonderful opportunity to familiarize yourself with the flora and fauna of your neighborhood. Or, grab a cup of tea and curl up in a seat by the window. Look/listen for things you haven’t noticed before. 

Let’s Get to Journaling!

Below are the things I put in our family journal. 

Use these ideas as a guide for your own journaling style.

The Weather 

I try to do my note taking in the evening just in case there is a sharp change in weather in the afternoon. In my area of the world, this happens quite often. 

Moon Phases/Sunrise-Sunset

I live my life by the changes of the moon, so I follow her phases carefully. I document new, halves, and full moons, and how I'm feeling emotionally at those times as well as the mood of the family as a whole. There is a great deal to be learned from the energy of the moon and it's worth taking a look at what she's doing. I also like to take note of what time the sun rises and sets. It’s neat to see a time log of solar change. 

Plant and Animal Life

What is happening outside? What plants do you see? What colors are the leaves? What flowers are blooming? See any bugs? What about the wildlife? I write down anything that seems interesting and different, but I will also take note of things that seem "normal".

Seasonal Celebrations and Family Life

Holidays, Sabbats (8 neo-pagan religious festivals marking the phases of the changing seasons), and birthdays are always noted as they play a big role in my family’s seasonal lifestyle. The start of school and the loss of teeth are important, too! I've also noted memorable gatherings on occasion. For instance, one extraordinarily cold night in February, three feet of snow fell and we were unexpectedly snowed in at our friend's house for two days. We hunkered down, all six of us, and together enjoyed the beauty and peace of the experience. It was one for the "history books"!

Make your journaling a sensual experience! 

• What do you see? Are the leaves changing colors? What flowers are in bloom? Any wildlife to be spotted? The 90,000 snow geese that migrate from the arctic tundra to my area each year are a sure sign of winter.
• What does the air feel like? Any smells wafting through? In the springtime, the sweet scent of tulips, daffodils and tilled earth travel from the farm fields into my town. In the summer, warm nights are delightful.
• What sounds do you hear around you? The song of the red breasted robin is like the “starting bell” for our spring. 
• What foods are in season in your market store? What favorite foods have you made for your family? For us, strawberries are the true beginning of summer. The first Honeycrisp apple eaten is also the beginning of autumn.

I don't dedicate much time at all to writing these few things down, so don’t feel like this activity should be time consuming. Take a few minutes once or twice a week, perhaps on a lazy Sunday, to reflect on the things you noticed that week. Write down what is meaningful to you. Soon you will begin to notice the beauty of the little things and how the seasons blend into each other. Happy journaling!

Breathing with Intention

Written by Jessie

"Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. " 

          ~Thich Nhat Hanh

I could smell summer raindrops hitting warm pavement and I could feel a breeze on my skin. I could hear the laughter of my children as they speedily rode their bikes through fresh mud puddles. I took in a deep breath and slowly exhaled, holding on to the moment…

It was there, amidst the syncopation of sounds and feelings that I began to understand what Unplugging truly meant for me.

The Breath of Life

Inspiration n. in·spi·ra·tion

     1. Something inspired, as an idea.
     2. A result of inspired activity.
     3. The drawing of air into the lungs; inhalation.

Breathing is a vital activity, affecting every aspect of our functioning bodies and minds. 

In my massage therapy practice, I ask my clients how aware they are of their breathing pattern. I inform them of the numerous health benefits of deep breathing, (increased relaxation, reduced stress, lower blood pressure, increased endorphins, stress management and understanding of the body, etc.) and I also educate them on the emotional benefits as well (peaceful parenting, savoring the moment, increased awareness and the ability to better navigate through life). 

During massage treatments, I coach my clients through deep breathing exercises to help them relax and focus in on their body as I move through the treatment.

Breathing with Intention: Practicing Simple Cleansing Breaths 

Deep breathing is easy with these simple steps:

1. First, sit in a comfortable position and close your eyes. Allow your body to relax. Draw your attention to your breath. Is it shallow? Low? Rushed? 
2. Next, inhale deeply through your nose, filling your lungs to the brim. 
3. Exhale fully, releasing as much air as you can.* 
4. Deeply inhale again, and this time, focus on extending your belly and ribcage in all directions. Are your inspiration muscles tight? Can you feel them stretching with each breath? Don’t worry, the more you practice, the faster they stretch, allowing room for fuller breaths. 
5. Exhale—forcing out as much air as you comfortably can.
6. Continue breathing deeply. Have you begun to notice a change in how you feel? 

*Tip: Follow the natural cues of your lungs. If you are feeling lightheaded, allow for a greater pause in between breaths. 

The longer you sit and breathe with intention, the greater and longer lasting the health and emotional benefits become.

“Focusing on the act of breathing clears the mind of all daily distractions and clears our energy enabling us to better connect with the Spirit within.” –unknown 

Inhaling for the Senses: Building a Practice

If you have 5 minutes in your car or at your desk:

• Close your eyes.
• Take one deep breath, fill your lungs to the brim, and exhale. 
• Be aware of the calming sensation going through your body.
• Repeat twice.
• Enjoy the extra oxygen!

If you have 10 minutes (or more!):

• Silence your phone/TV/computer.
• Find a comfortable place to sit.
• Slowly, take three deep, cleansing breaths. (If you have a favorite essential oil, you can dab a few drops on a tissue and inhale the aroma through your nose.)
• Listen to the sounds around you. Try not to think about what is going on—simply listen.
• Repeat as time allows.

Taking It Further:

Couple your deep breath with these activities and awaken your senses:

• Open a window and listen to the outside world.
• Eat your favorite fruit with your eyes closed.
• On your next walk, pause for a cleansing breath and savor the moment.
• Stand in the shower and feel the water as it runs over your body. 
• Use an aroma diffuser and fill your home with the aroma of your favorite essential oil.
• Take a cleansing breath as you tuck into bed for the night. Take another as you wake in the morning.
• Add a simple hum with your voice on your exhale. Om…

Cleansing Breaths and Unplugging 

A simple, deep breath can create a calming energy within. I frequently use cleansing breaths throughout the day to clear mental space, calm my nerves and bring me back to center.

Cleansing breaths are also a great way to “inhale the moment” and pick up on the special bits of life that can so easily pass us by. By approaching life with an open awareness of our breath, we can enrich our quietest moments and give a simplified perspective to our busiest moments. Intentional breathing truly is a way to reconnect with ourselves, our environment, and our spirit. 

The next time you feel flustered or simply want to extend a precious moment in time—Inhale. Exhale. Enjoy.

How do you incorporate “breathing with intention” into your life?