Mindfulness for Mental Health, Free Resources & Best Oils!

Mindfulness for Mental Health, Free Resources & Best Oils! 

There is a not soul out there that couldn’t benefit from improving their mental & emotional resilience. This is key to obtaining optimal health…so many of our ailments, depressed immune systems etc stem from the inability to manage emotional ups & downs, causing an epidemic of chronic stress. 

With that said, here are several effective meditation and mindfulness exercises that support mental health, reduce stress, and improve emotional resilience. My favorites are 1, 3 & 4! ​​

1. Mindful Breathing (5–10 minutes)
How to do it:
    •    Sit or lie comfortably.
    •    Focus your attention on your breath as it enters and leaves your nose or mouth.
    •    When your mind wanders, gently bring it back to your breath.
Mental health benefit: Calms the nervous system, reduces anxiety, and promotes presence.
Oils to use from kit below: Deep Relief, Peppermint on back of neck or chest.

2. Body Scan Meditation & Thought Labeling (5–10 minutes) 
How to do it:
    •    Lie on your back or sit comfortably.
    •    Bring attention to different parts of your body, from toes to head.
    •    Notice any tension or sensations without judgment.
•When a thought arises, simply label it (e.g., “worry,” “planning,” “judging”) and return to your breath or focus.
Mental health benefit: Increases body awareness, reduces tension, and can help manage chronic pain and trauma symptoms while reducing over-identification with negative thoughts.
Oils to use from kit below: Lavender, Peace & Calming on temples, back of neck or chest.

3. 5-4-3-2-1 Grounding Technique (2–5 minutes)
How to do it:
    •    Name 5 things you see.
    •    Name 4 things you feel.
    •    Name 3 things you hear.
    •    Name 2 things you smell.
    •    Name 1 thing you taste.
Mental health benefit: Helps anchor you in the present moment during anxiety or panic attacks.
Oils to use from kit below: Stress Away on back of neck, chest, wrists, Peppermint on crown of head.

4. Mindful Walking (10–15 minutes)
How to do it:
    •    Walk slowly and pay attention to each step.
    •    Notice how your feet feel hitting the ground, the rhythm of your stride, and your surroundings.
Mental health benefit: Combines movement with mindfulness, good for reducing stress and boosting mood.
Oils to use from kit below: Thieves or Purification on bottoms of feet, Lemon oil in glass or stainless steel cup/bottle.

Free Guided Audio Resources
    1.    Mindful Breathing
UCLA Mindful Awareness - Basic Breath Meditation (5 min)
    2.    Body Scan Meditation
Jon Kabat-Zinn’s Body Scan (20 min)
    3.    5-4-3-2-1 Grounding
5 Senses Grounding Exercise (3 min)
    4.    Thought Labeling
Noting Meditation - Headspace Style (10 min)
    5.    Mindful Walking
Mindful Walking Meditation (10 min)

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Regulating Nervous System w/Essential Oils 

We need simple, easy to use tools for practicing mindfulness and regulating our nervous systems on a daily basis, and the Essential Solutions Kit checks all the boxes! I  am a huge believer in using oils to calm the brain and thus the entire body benefits. These can be used in conjunction with the practices above! ​

• Stress Away: A deep breath in a bottle. Relax and release mental overwhelm.
• Lavender: Gently soothes the senses — perfect for winding down or creating a calm environment.
• Deep Relief: Supports the release of physical tension in the shoulders, neck, or jaw.
• Thieves Roll-On: Feeling supported physically builds emotional safety. Thieves helps keep your immune system strong, so your body can focus on regulating.
• Purification: Clears the emotional and environmental “noise” — helps you feel lighter, fresher, more grounded.
• Peppermint: Naturally energizing without crashes or jitters — mental clarity & mood boosting.
• Lemon: Emotionally uplifting & clarifying. Helps cut through fog and reconnect you to motivation & forward movement.
• Peace & Calming: Nervous system reset in a bottle — calms the body, especially during moments of high stress or sensory overload.

Diffuse these oils, use as noted above or in the pic below on "ways to use". 

Order your  kit and feel the benefits of oils on your mental health & overall nervous system right away!  --> https://m.lfstps.com/36Av9/KSCu

With love and strength, Missy