Morning and Evening Routines

How do you start and end your day? It’s so easy to snooze a few more minutes, or go to bed staring at a screen. As a counselor, it’s important for me to be present and focused with my clients, and my night and morning routines have a huge impact on my mindset for the day ahead. Let’s try to be more purposeful in the mornings and evenings by starting and ending the day with mindfulness and self-care. Here’s what’s on the schedule:

Morning Routine

Make Your Bed

Brush and Floss

Drink Warm Lemon Water

Morning Yoga Sequence

Meditation & Intention Setting

Healthy Breakfast

Making the bed is the perfect way to start the day off with intention and purpose. It’s also important to stretch and nourish the mind, body, and soul in the morning to feel refreshed and rejuvenated all day long. I love starting my day with a short yoga sequence, walk, or bike ride. Warm lemon water and a good breakfast, such as chia seed pudding, oatmeal, or avocado toast can help maintain focus and energy throughout the morning.

Evening Routine

Shower & Salt Scrub

Journal

Drink Chamomile Tea

Lavender Oil in Diffuser

Bed Yoga

Read

With colder weather on its way, my skin is in constant need of my tea tree lavender scrub. I’ll be using it everyyy night this winter. Journaling and reflecting on the day, warm chamomile tea, and the soothing smell of lavender can help keep the mind calm and quiet at night. As for the body, there are lots of easy, gentle yoga sequences that can be done right before (and in) bed. And rather than trying to relax with the glaring light from a phone, TV, or laptop, how about opting to fall asleep with a good book! The perfect way to end the day. Ahhhhh.

The light within me honors the light within you.

Mini Moon Journal Tutorial

Interested in starting a moon journal and documenting the effects of the different moon phases on your mind, body and spirit? What about making the journal yourself? I learned this awesome craft in an expressive arts workshop, and today I’m going to share it with you. There’s a new moon tonight, so it’s the perfect time to start.

You will need:

The dimensions for my journal are 10×13 for the cover page and 9×10 for the insert pages. I used “chalkboard” cardstock for the cover and thin cardstock for the (12) insert pages .

Making the Journal:

Measure about an inch space in the middle of your cover page and draw straight lines to indicate the space, which will be your “spine”. Draw a line directly in the middle of the spine, and make an accordion style fold.

Divide your insert pages in half, stack each half and fold pages down the middle, one on top of the other. With the middle arch of your spine facing up, arrange journal pages so that they sit open in the middle of the creases on either side of your spine, and hold in place.

You’ll need 1-2 ft of waxed thread, depending on the size of your journal. Thread your needle, tie a knot at the end of the thread, and carefully push needle and thread through the center of the right side of the middle insert pages, through the spine, and out through the left side of the middle insert pages. Continue pattern (below), pulling tightly, and tie end thread pieces together.

And that’s it!

Get creative with the cover of your mini moon journal! I can’t wait to see them! Comment below if you have any questions 🙂

Home

When do you feel most at home? For me, it’s right around this time of year, no matter where I am. Moving around so much the past five years or so, I associate so many places, and people, with “home”.  When autumn hits, I want to surround myself with people I love, and this year my heart is so full. After my cousin came to stay with us in September, Luke and I visited North Carolina for a wedding. We got to reconnect with friends and family and revisit Asheville, the place where we met, on the same week, two years ago. Autumn makes me feel at home, even when my heart is torn between so many places. Little fall traditions remind me of childhood, of warmth, of magic, of home. This past week was perfect for that, and it was the perfect for my self-care. Revisiting some of my favorite places and people, hanging in our hammocks beneath giant oak trees, hiking and collecting fall wildflowers in the rain, and seeing my rolling Blue Ridge Mountains in their glowing autumnal beauty.

It has been amazing to catch some of the peak colors of Carolina and Colorado, both so unique and beautiful in their own way.

No place like home

Handmade Herbal Soap Bars

The herb garden is still flourishing, and I’ve been using and saving as much as I can. Today I’m making a bunch of herbal soaps.  They’re great to have around for guests, and perfect for little homemade gifts. I just use a basic soap base and add essential oils, herbs, and moisturizers. Each recipe makes 1 bar.

Thymely Rose

  • 1 cup Soap Base
  • 1 tbsp Coconut Oil
  • 10 drops Rose Essential Oil
  • Dried Thyme and Dried Rose Petals

Carefully melt the soap base using a double boiler and stir in oils. Pour into soap mold. Drop in thyme and rose petals as desired, and let cool completely.

Citrus Spice

  • 1 cup Soap Base
  • 1 tbsp Olive Oil
  • 10 drops Tangerine Essential Oil
  • Fresh Rosemary & Cloves

Melt the soap base using a double boiler and stir in oils. Pour into soap mold. Drop in rosemary and cloves (optional… and scratchy) as desired, and let cool completely.

Lavender Oats

  • 1 cup Soap Base
  • 1 tbsp Coconut Oil
  • 10 drops Lavender Essential Oil
  • Dried Lavender and Oats

Melt the soap base using a double boiler and stir in oils. Pour into soap mold. Drop in lavender and oats as desired, and let cool completely.

Mintea Tree

  • 1 cup Soap Base
  • 1 tbsp Olive Oil
  • 10 drops Tea Tree Essential Oil
  • Fresh Mint Leaves

Melt the soap base using a double boiler and stir in oils. Pour into soap mold. Drop in mint leaves as desired, and let cool completely.

Lemon Verbena

  • 1 cup Soap Base
  • 1 tbsp Olive Oil
  • 10 drops Lemon Essential Oil
  • Fresh Lemon Verbena

Melt the soap base using a double boiler and stir in oils. Pour into soap mold. Drop in lemon verbena as desired, and let cool completely.

Happy Herbing!

Harvest

I was awakened by the golden glow from the Harvest Moon early this morning, sleepily gazing at the ghostly orange orb shedding its soft light on our blossoming garden. Along with celebrating the harvest moon, harvest has been our top priority so far this month, picking and eating fresh garden produce daily by the basket full. It’s so rewarding and humbling simultaneously, living off of the land, giving constant attention to our thriving plants, doting on those who prefer rainy days, exclaiming over a newly red tomato or a perfectly ripe zucchini. The nights into morning are beginning to cool off, and we will continue to harvest as much as we possibly can until the first frost kisses our garden. We pick more than we can eat, but what we don’t eat ourselves or give away, well, we have big plans…

Pickling and Canning

You can get one of my favorite pickle recipes here. I’ve been pickling our cucumbers, banana peppers, and green beans nonstop lately. I toss in garlic, peppers, and spices depending on the taste I’m going for with each batch.

I started using my new canner, a gift from my mom, on our plethora of produce from the garden. I’m still experimenting with it to perfect the technique. By the end of the season, we should be stocked up on homemade canned goods. If you decide you want to try canning, ALWAYS follow directions exactly according to the specific canner and recipes you’re using. Botulism is no joke.

Tomatoes

Fresh salsa with tomatoes, onions, and peppers from the garden? Hell yes. Here’s the recipe:

  • 4 Large Tomatoes
  • 1/3 cup Diced Poblano Pepper
  • 1/3 cup Diced Banana Pepper
  • 1/3 cup Diced Jalepeno Pepper
  • 2 Cloves Garlic
  • 1 tbsp Salt
  • Juice of 1 Lime
  • 1/4 cup White Vinegar

Core and dice tomatoes. Add tomatoes to a saucepan and bring to a boil. Boil gently for 10 minutes. Add peppers, garlic, salt, lime juice, and vinegar. Bring back to boil and boil gently for 10 additional minutes. Serve chilled.

Drying

With cooler nights and mornings here in the Springs, I’ve been clipping my herbs and hanging them upside down to dry. We’ve also been drying out a lot of the peppers from the garden. 

As for Everything Else…

We plan to produce flour from the red corn once it’s ready, and the quinoa and root veggies will be harvested in the fall. Plus, the pumpkins are starting to ripen just in time for the autumn equinox. The squash is picked and eaten daily, and everything else will be pickled, canned, or dried for use throughout the year. 

How have you celebrated the Harvest Moon?

Moon Journal

The moon. La luna. It influences the tides, our bodies, agriculture, sleep cycles. I find the moon presenting itself in a lot of my expressive artwork, and I want to document how it affects me personally.  Last night was the Leo New Moon. I noticed how much it was affecting me, so I started looking more into its meaning, and realized that next month, at the end of this moon cycle, holds a solar eclipse. This is an important lunar cycle to pay attention to. Today, I created a moon journal to document my mind, body, spirit, and sleep for each day and night from the Leo New Moon, through the Full Corn Moon on Monday, August 7th, 2017 until the solar eclipse on Monday, August 21st, 2017.

I would love to hear from and share this experience with anyone wishing to join me on this lunar journey!

Carolina to Colorado, Part Deux

We did it. We moved across the country from Asheville, North Carolina to Colorado Springs, Colorado. From the Smokies to the Rockies. 1500 miles of driving, music, laughter, and anticipation. We are currently falling in love with our new home.

Change is good; growth is amazing. I can’t wait to show you (and myself) what is yet to come.

Stay tuned for more adventures out west.

Retreat

“You gave me a forever within the numbered days…”

-John Green

 I recently experienced the loss of a loved one. As many resources as I have for clients experiencing grief and loss, I personally found myself unprepared for the impact. I have so many memories that I cherish with this person, and I needed time to reflect on them and to process this experience. I decided to take some time apart from everyone and everything on a personal retreat. I found a beautiful retreat center in the middle of the Pisgah National Forest called Mountain Light Sanctuary. The sanctuary offers multiple overnight accommodations including some that are open to the elements, and even a four post bed placed directly under the stars. Since the comfort of my home and the support of my partner have been so healing through this process, I simply chose to participate in a personal day retreat. I spent a lot of time reflecting, journaling, and meditating by the river. As I was longing to feel grounded and connected to the natural world, I walked around the property barefoot, rooting myself to the earth beneath me. It was a beautiful experience to reflect on loss while surrounded by the awakened life of blooming flowers and singing birds, as well as the company of a friendly little resident cat…

 Unplugging, connecting with nature, and temporarily retreating in such a way can be so revitalizing, and I would love to hear about any retreats you have visited or would recommend!

Salt Therapy

 Ever since I moved to Asheville, I’ve heard mention of the Asheville Salt Cave, a spa and gift shop in downtown Asheville, including a cave made completely of crystal salt. I love using my Himalayan salt lamp at home, and have been hearing so much about the benefits of crystal salt, so I finally decided to check out the cave. From the moment you walk in, the atmosphere feels completely calming and inviting. The cave experience starts with a guided meditation, followed by a gentle dimming of the lights and an invitation to silently meditate.
Using meditation and quieting my mind has always been a challenge for me, but recently I have been practicing both guided and silent meditation, gradually learning to let go, slow down, and just be. After some patience and determination, meditation has now become a magical part of my life. That magic was truly intensified in the salt cave. I could feel the expansion of my breathing, the calming of my mind, and the immediate relief of my tension. Following my 45 minute session in the cave, I felt completely at ease throughout the rest of my day. All of my stress was melted away. I wish I had visited the salt cave months ago to experience the wonderful benefits, and I will definitely be back.
What helps you with meditation? What are your thoughts on salt therapy? I would love to hear from you!
Best Wishes,
Emily

Contrast

Waking up to a blanket of snow feels like a dream when you live in Asheville. We usually only get a handful of snow days every year, and last week, we woke up to one of those days. Within the same week, we were greeted by 70 degree weather. Mother natures offers lots of contrast, as does day to day life. Major changes can happen overnight, and we can either try to resist such contrast, or we can embrace it. The idea of contrast and change has been coming up a lot in recent meetings with my colleagues and supervisors. One of my fellow counselors always tells me: “roll with resistance”. When unexpected changes come up, roll with it rather than push against it. The capability to roll with resistance can depend greatly on our ability to give up perceived control over our environment. In many cases, the only true control we have is over our own reactions and responses, which can be used to create flexibility and balance when we are faced with difficult or unusual situations. Additionally, my supervisor recently advised me to let go of my expectations of certain situations, and challenged me to find ways to change my perspective and create my own ‘silver linings’, which is something I have been working on. Even when we are faced with darkness, we can bring our own light into it.
Truthfully, I was hoping that the snow would last longer. I definitely appeased my inner child: sledding, playing, and just taking in the scenery. When my toes were nearly frozen, I warmed up inside with hot tea and spent some time wrapping crystals. I was enjoying the quiet, vast energy of such a short-lived wonderland, only to see it melted away so quickly. It was then that I reminded myself of my ability to take control over my own reaction to the contrasting weather patterns. Rather than ruminate over the loss of the beautiful snow, I took advantage of the unexpected warm weather. I visited some of the same areas that were covered in snow just days before to capture the contrast (pictures below). In the end, I know that I feel happiest when I am living in the moment; when I let go of my expectations and constant planning, and embrace the contrast that life, and nature, offer to me.

& what a difference a day makes…