Imagine This.

There are 2 kinds of women I mostly work with….

The over scheduled, way- too busy, doing everything for everyone woman…who barely takes time for herself- is always putting others first, stands up to eat her meals, feeds herself with the leftovers from the family and thinks to herself every night “I got nothing done today. My to- do list is getting longer. I’m so tired of running in circles and chasing my tail every day. This has got to stop.. If I only had more time, money, help, sleep, yoga – things would be better.”

OR

I’ve really made so many improvements in my life. I have slowed down the pace, I’m getting up earlier to take care of myself ( go to a class, go for a run) BUT I honestly have no idea what to do with the extra time. I know there are parts of myself that I am not tapping into- I know I used to have interests and passions that were my own, but now I really don’t know what those are. I feel pretty good mentally and physically but days go by- they seem to blend together with no real beginning, middle or end.. I think I want to lose some weight then I might feel better, or if I exercise more I might feel better. I have some decisions to make in the future and I’m not sure how to navigate them, what kind of help do I need? What’s the next step?

These  women are grateful for the life they have. They  know they  have a great life & sometimes even that makes them feel worse!! It’s like- my life is so good- why don’t I appreciate it more,  I “should” enjoy it more, I get caught up in the little things even when  when there are so many people hurting in the world.

Imagine this.

Rise early to have some alone time.

The morning routine practices ( movement, meditation, morning pages) provide a container for reflection, energy and connection.  Not to mention… you have clarity around what to do with your day! You mapped out the top 3 things you want to accomplish today and your mind is already focused on how to move through these most important things.

Once the day officially begins, you feel confident, grateful and READY for kids, work, whatever comes your way… and as you move through the day you feel able to handle and flow with all the things that come up… ( because they do!)

Lunch time is joy!  A time to refuel for the next part of your day, simple healthy food is available to you. You enjoy sitting down and knowing that this care is so very important to all your systems. You feel empowered by this mid day nourishment and wonder why it took so long for you to actually take a lunch break each day.

In the later afternoon, you finish the last of your 3 most important things and decide to take off for a quick movement break before the dinner rush. As you transition into dinner time, you pause to acknowledge yourself for what you did to today. You have trained your brain to pay attention to all that you do in the world! Rather than the old way, which was always focusing on what you don’t do and never giving yourself any credit or beating yourself up mentally over and over about all the things you suck at and how you never follow through….. It feels GOOD to let that go!

Moving into the last part of your day, you make time to connect physically and mentally to yourself and your loved ones by playing music, little candles, using essential oils to nurture your feminine side.. maybe some relaxing yoga or meditation, self massage and reading a few chapters in your book. Before you go to bed, you take a few minutes to pause and reflect on the day and start to think about what your 3 most important tasks for tomorrow might be… you relax down into bed- come into your meditation and take 3 deep breaths to close the day….

I created THRIVE (from Exhausted to Empowered ) as an online class and inspired community that is meant to teach, support, uplevel and uplift ALL the areas of your life. To help you infuse your life with intention, pause, space and practices that help YOU define and live in ways that serve YOU. You learn there is no 1 way to do this, you learn that little by little, step by step changes can be made over time, you learn to trust yourself. You learn to listen to your heart and deepen your relationship to your SOUL.

Ready to see what’s possible for you ? pleasance@lilomm.com

 

 

Solstice

This year, I am hosting a mother daughter solstice class… at first I just wanted to gather with women- and then I realized I wanted Saylor to come and all the women who signed up had girls…

Let’s empower our daughters’ to awaken in our cycles- to pay attention to the changes of the seasons. To connect to nature, to beyond our day to day—

I invite you to craft your own routine- just use the outline below to give you some ideas on what to include.

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Embrace the darkness… the long night. Welcome winter. Know that light will come. Slowly.. it will come.  This is a time of wonder. 

1.  Plan to go to bed early tonight. Consider little to no screen time, no work time after dinner. Turn off screens and breathe into the darkness. Notice how you feel. 

2. Drink warm liquids and eatsoups and   stews to warm you. Use food to ground and deeply nourish you from the inside out. Notice how you feel. 

3. Practice yin/restorative yoga. Do supported,  seated and lying down postures or sit in meditation. 

4.  Create an evening routine with essential oils and epsom salts. And foot rubs—- cozy time!

5. Journal.  What serves you? energizes you? heals you? What do you need to let go of? What is not serving you? Set some intentions for your life.  Energetically connect to all the other humans who have done this practice over time on this night , and smile into our. sisterhood/brotherhood, our shared humanity. ♥

Let me know how it feels.
And please, share this with your children.

8 Tips for a HEALTHY, HAPPY Winter (immune support NOW)

YIKES! Peeps are texting and emailing me left and right- HELP! Winter has hit our family, we have long coughs that won’t go away, sneezing and congestion and we keep passing it around our families and yes, the tummy bug is going around too-

Please note, below is a list of things we do to help support our immune system PROACTIVELY from about Oct- March here in Washington, DC. I do not use the same products or rituals, routines ALL year otherwise they are not as potent. When we are building and strengthening our immune system, we go slow and steady and do not over do it. When we are treating a cold or virus we are a bit more aggressive with our dosing and more intentional with the amount and the frequency at which it is given.

Holistic Health is a lifestyle approach to our wellness.. proactive not reactive.  Meaning, there is not something I just “take” to fix what’s presenting right now- I have to look at the WHOLE picture, at ALL the parts that are triggering and effecting my body, mind, spirit.  In general,  there’s a bit more of an inquiry, reflection and engaged relationship to our health. I know this model is not always supported in mainstream culture but let’s step back a bit and look at the ways we can cultivate our immune strength and support starting today… email me with other ideas that you use or what below was helpful.

****Also, we are humans. We catch things from one another. The reality is we cannot avoid this- BUT we can shorten the duration, we can decrease the intensity, and we can be way more proactive about our health than we think- ALL . YEAR. LONG. OH and I encourage you to do all of this with ALL ages- babies to teens to seniors!*******

Body

1.  Eat your greens, daily! however you can, make sure to intentionally add greens to your diet. I like to throw a handful of spinach or kale in my smoothies or my soups or make sure I have a side salad with them at least once a day. Lately, I have been craving raw spinach and eating it as a snack in between meals- yum! Milo loves it too.  OH and on the veggie side- PLEASE be mindful to eat warm veggies in the winter- if you only eat salads, that can be very drying to your digestion- so it’s nice to have some lightly steamed veggies at every meal to help with digestion. Be mindful  that you are mixing up and creating variety with the veggies you eat and how you prep them.

2. Warm Regular epsom salt full baths or foot baths. I love this brand. And I use a variety of essential oils daily in my baths. My favorites are  Serenity, Balance , Deep Blue and then just making up my own blends and trying new oils based on how I feel… ohh- and when I want energy I use THIS– which I’m obsessed with.  I also put a drop in the kids baths and I use a little salts for them too!

3. Sleep more. Please, people- GET SOME SLEEP. There are loads of ways you can holistically and naturally support your sleep and if you suffer from not getting enough sleep, trouble falling or staying asleep this can be one of the simplest, most profound ways to strengthen immunity.  My sleep well tool kit includes- a diffuser next to my bed, relaxing sleepy oils like this and this, my journal for reflections and getting stuff off my mind and inspiring books that I can read a few pages of before bed, when I wake early- This is when I tend to read writing memoirs, creativity books, books on spirituality, buddhism, parenting, mindfulness.. and lately I get most of these from the library.

4. Investigate- It can be really helpful to have an inquisitive attitude about our bodies and what’s going on with them. Pay attention!  If you are eating too much sugar this season, how does it make you feel ?  I get a little headache and I use DigestZen oil when I get a belly ache and feel sluggish and I know the next day I have to pull back and have a super clean eating day. If my energy feels scattered or low- I go to acupuncture, if something is going on more intense or longer than a few days, I might go see my natural doc. I use massage and movement classes to take care of myself. The important thing here is.. 1. does this practice help me? do I feel energized after?  Is there anything going on in my body that needs a bit more attention– NOW is the time to get the help you need. Chronic illness and pain TYPICALLY DOES NOT GET BETTER ( especially as we get older) when we pretend it’s not going on or it’s “not that bad”.  So- if you run 7 days a week but find that you are getting a cold every few weeks- it might be a sign from your body to take a break, try some new movement practices to even/ balance your system out and go for a run 1-2 times a week instead. So be inquisitive about your body and list out a few supports that might be helpful to try!

.Mind & Spirit

5. Yoga and Meditation- daily. 80% of our  dis-EASE comes from stress. The other day I got some hard, stressful  news in the middle of the day, and immediately I could feel a cold coming on… Cultivating a regular, consistent, daily yoga and meditation practice  is a really important way to reset the system, allow our internal systems to do what they do best, to process emotions as well as to ground ourselves and calm our minds.  A little bit counts, give yourself permission to start a 5 minutes yoga and a 5 minute meditation practice today. Can’t get to a class?  Try Yoga Anytime or Yogaglo or any of our free 5-10 minute practices here. 

6. Affirmations- Our mindset when we start getting sick or when others around us get sick tends to look something like this.. ” I’m going to get this. I don’t want to get this. Why do we always get sick. I can’t get sick this week I have ____ to do. Do we have enough medicine? What can I take? Now I need a quick fix. What’s going to stop this?!? Oh no- I feel sick, it’s getting worse!”

Here is what I propose we bring to our awareness instead…

” I am healthy. My body knows how to heal. Resting, nourishing, relaxation will help my body flourish. Breathing in, I am healthy and calm. Breathing out, I let go of what is not serving me in this moment.”

7. Less stress, more rest. Okay this tip is around making space in our schedule for long, lazy cozy mornings and quiet reflective nights. Clearing our schedules for plenty of downtime, creative time, connection time. This is where you will find space to make healthy foods and soups, where you will find time to do a few moments of yoga/ meditation by yourself or with your family. Winter is the time for reflection, to nourish our introverted sides, for putting our feet up and letting our systems have a break from the constant distracted adrenaline rush of daily modern life. If you or your family members get sick often – it’s time to ask yourself, are we doing WAY too much? Where can we pull back? What needs to come off our schedule ( just for now, not for always?!) Another question I like to ponder is- are all the family members getting what they need? How can we work together and communicate in this season to make sure we all feel aligned and we are all on the same page with the family flow. For us, this looks like talking about what events to attend, what we need to let go of, what brings us joy, and how we are feeling with our schedule. Each year, each season it changes and it’s so wonderful to lean into what mother nature is whispering to us to do, feel, be in this season . Side note- I also find this is the BEST setting for my most creative, meaningful, enjoyable ideas for work, life and biz.

8. Cultivate JOY!  A joy practice is something I DEEPLY believe in. WHAT BRINGS YOU JOY?  start a list and try to practice/ integrate something for the list daily. Sometimes we have to “remember” to bring JOY into our daily life ( especially during super busy seasons) so.. some of the things on my joy lists are… all year, all season nature walks, reading a chapter of the book I’m reading, moving my body to music I love ( even 1 song feels great!), painting/ creating something ( even 15 minutes nourishes me!), making a date with my best girl friends or snuggling with my babies with no agenda or screens or distractions. So.. INTENTIONALLY bringing more joy into your life- STRENGTHENS your immunity! I love all the research that has come out about laughter and feel good hormones flooding your body!! So, FOR OUR HEALTH- let’s all commit to more of what brings you joy!

BONUS- Essential oils for immune strengthening   Many of you have asked what oils to use and how to use them. Read this below to get some ideas.. remember there is no ONE way, there are lots of ways to use oils to support all your wellness goals.

On GuardI use pretty much all of these over the fall / winter season. I use the toothpaste all year round, and the throat drops and beadlets when I travel and as hand sanitizer on airplane and the metro. I also ingest the beadlets when someone sneezes near or on me. I diffuse On Guard oil in my bedroom and kitchen and put the oil on my feet and the kids daily when we are healthy. When we have a virus, I apply more regularly like 1-2x an hour.

Oregano–  I use this oil regularly when I have been exposed to a virus. The moment I feel something coming on, I start to rub it on my feet and diffuse. It is potent and I have found really positive results on myself when using it to shorten or prevent a virus- it’s quite magical for my body.  Oregano is a “hot” oil and should be use diluted- I am able to put 1 drop in my water bottle and ingest it it that way, I like the way it tastes – but I know for many others it burns their lips- and that method won’t work for them. I would not give children to ingest.

Melaluca – This is the 3rd one I use in my bath and as an immune strengthening oil.  I rub on bottoms of feet or diffuse. Do not ingest Melaluca.

Lemon– This is just part of my daily morning routine- putting 1 drop of oil in warm water to start the day and get my digestion moving and activated. Again, a proactive habit I have.

There are so many others that can help support a healthy lifestyle- if you want to learn more, join our Oils Enthusiasts team and playshops- email pleasance@lilomm.com for more information.

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Attention (a little Delight)

 

“How Does Attention Help You?

Our attention practice directly feeds into creating a daily gratitude practice. There are gobs of awesome research out there about how gratitude practices change lives. Gratitude is a natural state, as is love. The yogis believe that we all are naturally loving, caring, engaged, grateful beings, and that challenges, pain, fear, and heartache from this life (or past lives) are what cause us to become hard, angry, tense, sick, and mean. Fearing the loss of things we love, forming attachments to how we want things to be, and facing our own mortality are the main reasons we suffer.

When we pay attention to this moment and slow down to see the beauty that already exists in our lives, we are able to zoom out enough to make space for the incredible gifts that our lives are. We often began to realize then that we have enough. We are enough.”

 

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Feeling busy?

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I’ve been hearing it a lot lately.

People feeling way too busy… too much to do.. too many people to catch up with… too much work that has to be finished..

The last few weeks of the year can really stress us out. Well, actually I think more and more our lives are moving in this direction during all seasons.

So if you are feeling like things are non -stop, you can’t/ don’t accomplish anything in a day and that you are way behind in projects and plans, or your life — then take a deep breath, because this is for you.

  1. Let’s get honest.   Please stop the bull. You are saying yes to too many things. Too many events, too many plans, too many ways to help others. I know it’s the giving season but sometimes we have to pull back, and assess what the current situation is. If you ALREADY feel stressed out- let’s take something off the plate. And be mindful not to add anything more- b/c when has adding MORE,  EVER made you feel better? If you feel spacious and free and open and generous most of your days and in your life- than yes – HELL YES! volunteer, bake the cookies, buy the socks and underwear for the homeless and get your booty involved in some charitable giving.
  2.  I’m afraid I will miss out.  Yes, another thing I see all the time. We over commit and do so many things b/c of our FOMO ( fear of missing out) but let me remind you that if you are involved in something b/c you are afraid of missing out RATHER than involved b/c it brings you great joy & pleasure- than we need to step back and re- evaluate. You see, this is YOUR life. Not the neighbor, the cousin, or the co- worker. You get to do you- and that means if you would rather be in bed reading and sipping tea instead of glamming it up to dance around town, then please, please take the time to say No ( with grace and gratitude) and power down your phone ( don’t stay in bed scrolling through all the pictures of the event you did not attend .. until you have practiced this for some time and you know it won’t trigger you) and identify/acknowledge who you are and what brings you joy… the more you do this- the better it feels, the easier it gets.  This is not an easy  quick fix  BUT for sure, if you are finding yourself super tired, drained and feeling blah about your life, often times it’s a serious disconnect of  values and daily life..once you get into alignment- then you get to practice JOMO ( joy of missing out!)
  3. Okay, so if I don’t know what brings ME joy?   yeah, this is really common for peeps who have worked too much, given so much of themselves to motherhood or relationships, caregivers, or women who have just never asked themselves this question.. I definitely struggled with this one when I left classroom teaching in DCPS b/c I had truly dedicated so much of my life to the schools I worked in, and the students I taught. When it was time to find Pleasance.. it took me some time to dig around a bit and identify my joy list. Now my joy list is crazy long—If you need help, email me, I’ll send you some questions and ideas on how to spark and identify that joy — I LOVE helping people find joy (pleasance@lilomm.com)
  4. Get Clarity.   So, one of the reasons we run around all over the place being everything to everyone is b/c we don’t have a clear vision of what we want to do, be, create, accomplish or produce. Yes, I mean outcomes. WEIRD- that a yoga teacher would talk about outcomes,( the goal of yoga is there is no goal)  but here’s the thing- we can map out our life vision and mission including our days and align them with how we WANT to feel and want to live and then when challenges and bumps appear, we relax into them, adjust our sails and allow.  Our clarity of mission and purpose helps us feel grounded in how we spend our days. Without clarity- we float along ( talking about the “drift” again) and we end up being so careless with our time and our language around time. Example, ” I got nothing done today!” Which is just BULL!- Every day is a series of events or actions, it’s up to you to clarify how your actions ALIGN with your daily life- * again, something I love to help peeps with!! Have you sat down and thought about goals or values for your own life, your family, your career? How do they integrate? Compliment one another?
  5.  Triage Your Calendar. Pull out your calendar right now and assess 2-3 things that are really non essential in your life that you can make a change to be canceled or rescheduled. Look at busy times of season for your family, at work, in other areas of your life and let go of anything that won’t serve you right now- WHY? b/c you need more down time, more unscheduled time, rest time, create time, walking in nature time- how do I know this? Because we all do!  My November was so full! So, in mid Nov. when I started to feel the pull and strain of that jammed calendar, when I could feel the tension in my belly started to tighten – I cleared December of anything non essential.- Ahhhh, I exhaled deeply and could feel my physical body start to relax more the minute I started to clear the calendar. My productivity went up, my mood got a bit better, my body felt more at ease and so did my mind!

I hope this helps – what do you already do that you need to celebrate? Email it over to me- and what would you like to start doing? I’d love to hear from you.

Oh- one more thing.. lately, I have been waking up at midnight for about 30 minutes. This is very unusual for me, but I think it has to do with the current state of the world.

Here is how I have been dealing with it..

  1. I sit up and rub some sleepy, nighttime oils on my feet. I like Sandalwood massage oil, Serenity blend, Vetiver, and Balance which I keep next to my bed.
  2. Next I push my pillow back and put my legs up the side of the bed for about 5-10 minutes. ” Legs up the bed pose”
  3.  Then I come back upright, prop my spine up and take another 5-10 minutes to breathe quietly, relax, follow my inhale and exhale and practice stillness. “Bed Med”
  4. Then I slide back into the covers and go back to sleep. ** try it! let me know if this works for you*

 

Want to do some 2017 planning with me?  Get more info here- pleasance@lilomm.com