E34: 7 Things You Must Do When Creating Healthy Boundaries

Setting boundaries is one thing, honouring them is another! Here are the 7 things you MUST do when creating and keeping healthy boundaries!

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More on boundaries + business in E30 Q&A: Business & Leadership

[1:50] What are “Boundaries”

[3:35] #1 GET CLEAR

On your goal/intention/values/priorities/why

[7:40] #2 CREATE

Your dream morning/day/week

[9:26] #3 EVALUATE

Look at your current schedule and decide what changes need to be made

Book: Eat that Frog by Brian Tracy (influencer link to amazon.ca)

[12:33] #4 CHOOSE

An official start date… TOMORROW!

[14:00] #5 SCHEDULE

Check-ins to make sure you’re on the right track

Refocus/ get back into alignment where/when you need to

BONUS: hire “Schedule Security” to guard your time and calendar. This person manages your schedule and is perfect if you have trouble saying “no” they know your boundaries and protect your time!

[16:24] #6 PRACTICE 

Saying “no” with love.

[20:05] #7 CELEBRATE

Your success!

Download the FREE Roadmap to Creating Healthy Boundaries

Roadmap to Creating Healthy Boundaries

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E33: How to Get Past the Fear of Failure

Learn how overcome your fear of failure and flip your "failure" story, so you can reach your goals.

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[1:48] Google's Definition of Failure: 

The omission of expected or required action

[3:00] Questions to ask yourself: 

What are some goals or projects I've set or created?
How am I working to achieve them?
Have any mental obstacles/blocks been coming up for me into process? What are they?

[3:20] The purpose of your Inner Critic a.k.a. Inner Mean Girl

[5:00] How to lean when you're feeling “stuck”

[6:50] “Failure” Mindset Shift

[7:03] Failure = Learning Opportunity 

[9:10] Failure = Developing a New Skill

[12:37] Failure = Falling

[16:42] Questions to consider about the past: 

What was one of your biggest challenges?
What did you learn from this experience?
What is something you can celebrate about this experience?

[17:00] Your next steps: 

Take action and FAIL.
Download the “Fear Setting Worksheet” to help you map out the strategies to overcome your worst (and celebrate your best) case scenarios!

Download the FREE Fear Setting Worksheet

Get the Fear Setting Worksheet!

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E32: Summer Essentials to Optimize Your Health & Wellness

Here's what you need to know to have a fun and healthy summer + your free "Healthy Summer Handbook" is ready for you! Click the big yellow button to get your free e-book today!

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dress: @figjam.to [instagram] [shop online]

[5:00] Part One: ACTIVITIES

Summer To-Do List

Here's what's on my summer to do list this year…

1. Stroll through the Sunday Farmer’s Market

2. Write out manifestations in a full moon ceremony

3. Plan my next adventure

4. Drink out of fruits poolside

5. Spend the day sunbathing and swimming at the beach

Outdoor Activities 

Budgeting 

Creating Routines

[15:50] Part Two: OUTDOORS 

Allergy Diffuser Blend: equal parts Lemon, Lavender, Peppermint + Easy Air!

These DIYs are all natural and available in my Healthy Summer Handbook! Click the yellow button below!

Bug Repellant + Sunburn Spray + Sunblock + Cooling Mist 

My dōTERRA link to get your oils! or contact me for more info on how to get started! 

Shop for the DIY Projects: 

Amber glass spray bottles (amazon.ca) 

Witch Hazel (amazon.ca) 

Carrot seed Oil (amazon.ca) 

Aloe Vera Juice (amazon.ca)

[20:00] Part Three: FOOD & DRINK 

Valerie's 5 tips for Eating Healthier this Summer: 

1. Eat until you’re satisfied, not full

2. Swap sugary drinks and juices for fruit or essential oil infused water

3. Avoid eating late at night

4. Enjoy your food

5. Eat fresh and local foods

Download the FREE Healthy Summer Handbook

I want the Healthy Summer Handbook!

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E31: 10 Things I'm Embarrassed to Tell You

This was one of the most painful episodes for me to do, but truthfully found the vulnerability to be very cathartic...

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[1:13] Why I'm putting myself through the embarrassment

Jenna Kutcher's Goal Digger Podcast

Amy Porterfeild's Online Marketing Made Easy Podcast

[3:24] #1: I have Horrible Eating Habits

[7:05] #2: Sometimes I Still Feel Embarrassed about being in Network Marketing

[9:53] #3: I have a Strained Relationship with My Mom, and it's a Constant Struggle for Me

[12:40] #4: I Currently Live with my Parents but I really want to Buy My Own House… I Think.

The Marshmallow Test [VIDEO]

[15:41] #5: I can be too much of a Visionary at Times 

[17:51] #6: Lately I Can Barely Sit Still in my Mediation Practice!

Insight Timer

[19:19] #7: I am Really Hard on Myself when I don't Reach my Business Goals

[21:50] #8: I'm Very Competitive and Obsessed with the Board Game Settlers of Catan 

Get the game on Amazon.ca (p.s. it's my influencer link)

[23:00] #9: I Over Complicate a Lot of Things in my Business

[25:25] #10: I'm Bad at Delegating Tasks When it comes to my Business

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

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E30: Q&A: Business & Leadership

A brand-new Q&A Session answering your questions about leadership and business!

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[3:32] Question #1: What made you want to start your own business?

[4:50] Question #2: How do you come up with your weekly content?

The Content Planner (website)

@thecontentplanner (instagram)

[10:03] Question #3: How do you navigate being a leader to someone who isn't full ready to step into their potential?

[15:00] Question #4: How do you handle people who question your dreams/abilities/don't take you seriously?

[19:19] Question #5: How do you honour your work boundaries, with clients and with yourself, why you are your own boss?

E14 Sunday Night Routine

E25 Steal My Monthly Accountability Meeting

[25:39] Question #6: How do you celebrate success?

[27:55] Question #7: I'm just starting out in my [dōTERRA] business, what mistakes should I avoid making?

WATCH: Instagram Video w/Mark Zuckerberg

[29:56] Question #8: How do you motivate yourself/stay focused [when doubt creeps in]?

[32:07] Question #9: Biggest lessons learned from the first few years of having your own business?

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

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E29: Does Your Body Need a Cleanse?

As I'm wrapping up the last day and a half of the 30 Day Cleanse and Restore Program, I wanted to share my biggest takeaways with you, and support you in deciding if this Cleanse Program is right for you…

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[1:15] Seasons, Cycles & Getting started with detoxes

[2:30] Why do we cleanse?

E23: Reduce Synthetic Exposure

Types of toxins

Three exposure pathways: Skin, Lungs, GI Tract

The Cleanse helps to:

1. Avoid Toxic Exposure

2. Support Defensive Functions

3. Supports Elimination Function

[11:54] Signs You Need a Cleanse

• You're on the pill or have taken antibiotics

• Your skin is dry, cracked

• Your hair is brittle

• Your nails are peeling

• You want to detox before getting pregnant

• You experience lots of gas, bloating, headaches, inconsistent bowl movements

[14:09] Cleanse Supplements

I love this supplement organizer (photo below)! It's perfect for traveling, or if you have a busy day, just take one compartment! You can get this via my associate's link from amazon.ca<< 🙂

[13:35] Lifelong Vitality Pack [info]

Micro Plex VMz [info]

xEO Mega [info]

Alpha CRS+ [info]

[17:57] TerraZyme [info]

[18:20] Zendocrine Duo

Zendocrine Complex [info]

Zendocrine Blend/Softgel [info]

[20:03] GX Assist [info] & PB Assist [info]

[21:55] DDR Prime [info]

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

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E28: Know Your Worth

This is a short and sweet inspirational quickie all about knowing your worth and owning it!

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[2:27] Snapshot of the life of a solo entrepreneur

[3:35] The Importance of Knowing Your Worth

• Essential for your happiness and your success.

• Core of your decisions and actions.

• You need to believe in yourself, and have a strong, positive self-esteem so that you can choose to engage in activities that fulfill you and are in alignment with your values.

• It helps you stand out, it opens you to new ideas and opportunities!

• Knowing your worth EMPOWERS YOU to take back control of your life and EXPANDS your happiness and success. 

[7:20] 10 Quotes to Inspire Your Self-Worth:

“With realization of one’s own potential and self-confidence in one’s ability, one can build a better world.” – Dalai Lama

“No one can make you feel inferior without your consent.” – Eleanor Roosevelt

“The [wo]man of genius inspires us with a boundless confidence in our own powers” – Ralph Waldo Emerson

“Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.” Lucille Ball

“It is confidence in our bodies, minds, and spirits that allows us to keep looking for new adventures.” – Oprah Winfrey

“Each time we face our fear, we gain strength, courage, and confidence in the doing” – Theodore Roosevelt

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment” – Ralph Waldo Emerson

“Self-worth comes from one thing – thinking that you are worthy.” – Wayne Dyer

“Self-love, self-respect, self-worth… there is a reason they all start with ‘self'. You cannot find them in anyone else.” – Unknown

“Having a low opinion of yourself is not modesty. It’s self-destruction. Holding your uniqueness in high regard is not egotism. It’s a necessary precondition to happiness and success” – B.Sommer

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

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E27: Stop Ignoring Abundance

Abundance is EVERYWHERE! Bring awareness to all this beautiful life has to offer, and graciously receive it 🙂

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[3:20] Are you ignoring abundance? Are you closed off to receiving more?

[5:30] Abundance comes in many forms

[8:20] Listen to languaging

[12:30] Dive deep into gratitude

[13:50] The Universe has your back

[14:17] Try new things

[15:15] Take opportunities

[16:30] Get out of your comfort zone

Rituals for Acknowledging Abundance

[17:53] #1 Trust, Believe, Receive

Manifest Abundance Blend:
2 drops Patchouli
2 drops Clary Sage
3 drops Frankincense
3 drops Wild Orange

[21:18] #2 Get Grateful

[23:35] #3 Listen to the Universe

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

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E26: Protection Strategies for Empaths

Your energy is sacred, here are some helpful solutions to protect your energy…

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[3:18] (Highly) Sensitive People

[4:04] Empaths

[4:48] Intuitive Empaths

8 Protection Strategies

[6:56] #1 Protection Breath

[8:06] #2 CPTG Essential Oils

• On Guard Protective Blend (around belly button)

• Lavender (third eye + heart)

• Copaiba (throat + under tongue)

[11:57] #3 Cord Cutting

[17:10] #4 Energetic Boundaries

[19:10] #5 Meditation

• E20 Q&A Meditation & Mindfulness

[21:00] #6 Get Clear on Your Relationship Needs

[24:30] #7 Connect with the Elements

• Earth: get out into nature, gardening, barefoot in the dirt, grass, sand, etc.

• Fire: light a candle, have a bonfire, practice intense breath work with a knowledgeable teacher

• Air: essential oils, natural incense, find a hilltop or mountain

• Water: sit by the lake, have a bath, go for a swim

[27:08] #8 Prepare in Advance

• Honour your schedule + the spaces between

• Last week's episode: E25 Monthly Accountability Meeting

• The 3-5 System: E14 Sunday Night Routine

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

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E25: Steal My Monthly Accountability Meeting

The most important meeting I have every single month, and I'm gifting it to you!

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[1:00] Intro to My Monthly Accountability Meeting

[2:25] Benefits of this monthly practice

[6:40] Pre-Meeting Prep

• Currently loving this diffuser blend: 5 drops Grapefruit, 4 drops Lavender, 2 drops Lemon

[10:30] The Questions Part One

[21:45] The Questions Part Two

• Wisdom of the Oracle Deck I use in my meetings

[28:25] Three Tips to Make the Monthly Accountability Meeting Your Own

Download the FREE Dream Lifestyle Roadmap

Steal My Monthly Accountability Meeting

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E24: Upgrade Your Health with Natural Solutions Part 4: Informed Self Care

Part Four of Four

Learn how Natural Solutions can become daily habits with Informed Self Care

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Upgrade Your Health with Natural Solutions Series

PART ONE: Exercise + Nutrition 

PART TWO: Rest + Stress Management

PART THREE: Reduce Synthetic Exposure

[00:45]  Series Recap

[2:10] My Story: growing up with the modern approach to health and healing

[6:35] That time I rejected the opportunity with dōTERRA + CPTG oils

[12:05] My Favourite Essential Oil Resources

• The Essential Life Book 

• dōTERRA University

[14:00] Modern vs. Natural Approach

[17:26] My Essential Oil First Aid Kit

• Correct X: anything that needs a band-aid gets this first!

• Tea Tree roller: cuts + bug bites

• Lavender roller: burns + bug bites

• Peppermint roller: cooling

• TerraShield Spray: bug spray (plus I add 10 drops Lemongrass + 10 drops Eucalyptus to boost this!)

• On Guard Protective Spray (natural hand sanitizing mist)

• Rescuer (kids roller) OR blend of AromaTouch + Deep Blue: pain relief

• Bandaids

Contact me if you're interested in getting started with essential oils. It would be my pleasure to help you decide which oils to start with and how to make them part of your natural life!

Click the image below to shop My first aid kit!

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

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E23: Upgrade Your Health with Natural Solutions Part 3: Reduce Synthetic Exposure

Part Three of Four
Upgrade your Health by swapping "dirty" synthetic self care and home care products for Natural Solutions

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Upgrade Your Health with Natural Solutions Series

PART ONE: Exercise + Nutrition 

PART TWO: Rest + Stress Management

[4:30] Natural + Seasonal Renewing Cycles

[5:30] What is “Synthetic Exposure”

• “THINK DIRTY” App

[7:00] My Favourite Clean Self-Care Swaps:

• Oral care

• Skin care

• Hair Care

• Body Care

[14:10] Clean Cleaning

[21:15] Safe + Natural Cleanses

Download the FREE Reduce Synthetic Exposure Guide

Grab Your Reduce Synthetic Exposure Guide here!

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E22: Upgrade Your Health with Natural Solutions Part 2: Rest & Stress Management

Part Two of Four
Discover how you can upgrade your Rest & Stress Management with Natural Solutions…

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Upgrade Your Health with Natural Solutions Series PART ONE: Nutrition & Exercise

[4:15] Aromatherapy

• Uses

• Essential Aromatics Collection

• How I use dōTERRA's Aromatherapy Oils

[23:00] Emotional Well-Being

• Different Oils have Different Benefits

• How Essential Oils Support Healthy Emotions

• Not all Essential Oils Are Created Equal

  • SourceToYou.com

[32:20] Stress Management

• Three Ways to Use Essential Oils for Emotional & Mental Health

  • Aromatically

  • Topically

  • Internally

[37:03] Sleep

• Importance of Sleep

• Sleep & Essential Oils

[38:40] Relaxing Bath Blends

[39:08] Meditation

• Oils for Meditation

• EPISODE #20 Q&A: Meditation & Mindfulness

Download the FREE Rest & Stress Management Guide

Get the Rest & Stress Management Guide here!

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E21: Upgrade Your Health with Natural Solutions Part 1: Nutrition & Exercise

Part One of Four: Discover how you can upgrade your Nutrition & Exercise with Natural Solutions…

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Intro + Info on the new 4-Part Podcast Series: Upgrade Your Health with Natural Solutions

Questions? Contact me here OR connect with me on Instagram!

My story: Discovering an upgrade in my own health and life

Nutrition

• Be the investigator

• Start simple, start small

• Citrus oils in water!

• Supplements & the Lifelong Vitality Pack!

Exercise

• More than physical health

• My go-to simple tools

• Start with your goals

Download the FREE Nutrition & Exercise Guide

Get the Fitness & Nutrition Guide here!

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E20: Q&A: Meditation & Mindfulness

Here are your top meditation and mindfulness questions answered!

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[2:30] Introduction + My personal journey with meditation

• Las Piramides Moon Course in San Marcos, Guatemala

[7:50] Instagram Poll Results

Do you mediate? 

Yes 68% No 32%

How long are you meditations? 

Less than 20 min 82% More than 20 min 18% 

What’s your meditation style? 

Guided 50% Silent 50% 

When do you like to meditate? 

Morning 76% Evening 24% 

My take on the results

What’s holding you back from meditation?

“It’s not in my routine – I need to commit”

“Not making time”

[9:50] QUESTION #1 (Part One): How Can I Incorporate Meditation into My Busy Life?

“What gets scheduled, is what gets done” – Michael Hyatt

• You make time for what is important to you. Therefore you have to decide that meditation is important to you. Before you start a new habit, like meditation, think about WHY you want to start this new habit. What is a regular meditation practice going to do for you?

• TIME BLOCKING: Look at your calendar and schedule your meditations

• SET AN ALARM/REMINDER

• PREP THE SPACE

• MAKE IT EASY TO MEDITATE

• SET A GOAL example: 3x per week for 2 minutes, then increase it!

[14:00] (Part Two): How do I make more time to go inward when my thoughts are going wild?

• Meditation is a practice

• It takes time to train your brain

• Creating a schedule that works for you 

[15:50] QUESTION #2 How Does Practicing Meditation, Over Time, Help the Brain?

• Only 12 minutes of daily meditation can ease stress, anxiety, depression, pain, and panic. It improves mood and focus, build gray matter, enhances decision making and memory, builds resilience, and fosters creativity.

• After 8 weeks of “Mindfulness Meditation” MRI scans of the brain showed the amygdala shrinking, and the pre-frontal cortex becoming thicker. This means that the brain’s “fight or flight” or stress responder part of the brain was being overpowered by the part of the brain that is responsible for complex cognitive behaviour, personality expression, decision making and more. [SOURCE]

[19:45] QUESTION #3 What Kinds of Meditation are There?

Mindfulness Meditation

• Focusing on the PRESENT moment

• Releasing judgement (including of past)

• Can be practiced anywhere/anytime

• Mindfulness shows up in most meditations: bringing awareness to breath, or body.

• Drawing attention to certain areas or thoughts is a form of mindfulness

• One of the most studied parts of meditation is Mindfulness

• [SOURCE] Here are some benefits:

  • Reduce fixation on negative emotions

  • Improve focus

  • Improve memory

  • Lessen impulsive, emotional reactions

  • Improve relationship satisfaction

  • Some studies have shown it even to improve (physical) health

Breath Awareness Meditation

• Mindful breathing

• Focus only on breath and quieting the mind

• Breath is healing; breath is life

• Improves concentration, emotional flexibility and reduces anxiety

Metta Meditation aka Loving-Kindness Meditation

• Sending and receiving love and kindness to/from others – including enemies and sources of stress

• Repetition 

• Excellent for emotional health including anxiety, depression, post-traumatic stress

Progressive Relaxation aka Body Scanning Meditation

• The goal is to bring awareness to the body and notice areas of pain or tension

• Releasing areas of tightness/tension

• Scanning the body from one end to the other, allowing for time to pause and focus on certain areas

• Can be physical and/or visual

• Helpful for calmness and relaxation, or for people who are experiencing chronic pain

Kundalini Yoga

• Active style of meditation

• Mantras, krias

• Movement and deep breathing

• Lots of different benefits including:

  • reducing pain

  • improving physical strength 

  • Improving mental health

  • Reducing anxiety and depression

  • Some people have claimed to have clearer skin, and reduced chronic low back pain

Zen Meditation

• Common in Buddhist traditions

• Similar to Mindfulness Meditation

• Requires discipline

• Sitting in a comfortable position, focusing on breath and thoughts without judgement

• Can be a very spiritually rewarding practice among other benefits noted before

Transcendental Meditation

• Very spiritual practice

• Goal: to transcend or rise above the meditators current state of being

• In yoga there is a term ATMAN that means: (“self”): the transcendental Self, or Spirit, which is eternal and superconscious; our true nature or identity; sometimes a distinction is made between the atman as the individual self and the parama-atman as the transcendental [SOURCE]

• Mantras, repeated words or phrases, example: Sat Nam 

  • Sat Nam is true identity. ‘Sat' meaning truth and ‘Nam', identity. [SOURCE]

  • Popular in Kundalini

• Usually the mantras are complex and sometimes you can choose your own mantry – this is a more contemporary approach to the style

… So which style to I choose?

• The style that suits your needs, and your time best

• Whichever style works for YOU!

[30:10] QUESTION #4 What are the Best Resources for Meditation? (apps, books)

Books:

• The Best Meditations on the Planet by Dr. Martin Hart & Skye Alexander

• Be Here Now by Ram Dass

• Wherever You Go, There You Are by Jon Kabat-Zinn

Apss:

• Insight Timer

• Headspace

NEW! Muse Headband:

• “Technology Enhanced Meditation”

• “Muse translates your mental activity into the guiding sounds of weather to help you find focused calm. Busy mind? Stormy weather. Calm mind? Peaceful weather.”

[32:50] QUESTION #5 Essential Oils + Meditation: Best oils, diffuser blends, where/how to use them?

Some common essential oils for meditation are:

• Frankincense

• Patchouli

• Sandalwood

• Your Favourite Essential Oils

• Use your intuition when using and blending oils for meditation

• Common places to use diluted oils:

  • Third eye: concentration center

  • Heart-center: emotional support, dealing with depression

  • Bottoms of feet: calmness/grounding

  • Pulse points: opens lungs

  • Around the belly button: protection/boundaries

  • Inside elbow creases: great for emotional well-being

  • Back of neck/spine: mental clarity

  • Inhale from hands: aromatics reach the brain in 22 seconds

• Meditation Diffuser blends

  • Classic Meditation Blend: 3 drops lavender, 3 drops cedarwood, 2 drops frankincense, 2 drops patchouli

  • Meditation: 3 drops lavender, 3 drops cedarwood, 2 drops patchouli

  • Pure Meditation: 3 drops bergamot, 2 drops cedarwood, 1 drop marjoram

  • Find a Balance: 4 drops Balance, 2 drops hawaiian sandalwood

[35:35] QUESTION #6 When is the Best Time to Meditate? 

• Short Answer: Whenever you can make time for it.

[36:36] QUESTION #7 How long and how often should I meditate for?

• There is no right answer.

• Meditating for 5 minutes once a week is better than no meditation at all.

• Work your way up to 12 minutes, and then see if you can work your way up past 20 minutes.

• People often feel better immediately after a single meditation and I mentioned before, meditation is a practice.

• Make it a weekly, or daily habit

• Perhaps longer meditation, less frequently work for you

• For others, shorter daily meditations, work best for them

[38:20] QUESTION #8 How do I learn how to mediate? Where do I start?

I also asked Instagram: What does “Mindfulness” mean to you?

Here were the responses:

“To be present”

“Engaging with the body and mind in a way to simply be in the present moment”

“Taking care of my mental health and being aware/present”

“Being present in my daily life and purposeful in living my life”

• These are all beautiful interpretations of mindfulness

• Sitting down with the intention to practice MINDFULNESS in the way that it means to you, is a great way to start your meditation practice.

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Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E19: Full Moon Rituals

A time for fruition, or a time for letting go, what does the full moon mean for you? Plus, how you can create your own full moon rituals!

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Women's Empowerment Show Episode #1: New Moons, New Beginnings

[1:50] The full moon vs the new moon, what does it all mean?

[12:10] Three Full Moon Rituals to Make Your Own!

[12:35] #1 Full Moon Gatherings

[17:05] #2 Full Moon Wishes

[19:15] #3 Full Moon Baths

Full Moon Bath Recipe:

1 c epsom salts
1/2 c baking soda
5 drops frankincense
5 drops hawaiian sandalwood
5 drops balance blend

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E18: Refresh with Retrograde this Spring!

Mercury is Retrograde - but don't panic! I've got everything you need to know in the show notes below!

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Mercury Retrograde: March 5th – 28th, 2019

4:00 Explanation of Mercury Retrograde meaning

5:15 This Retrograde, Mercury is in the astrological sign of Pisces

9:20 Questions to Consider/Explore through Journalling:

1. What is stressing you out? What is appearing to be a hassle for you? What feels forced?

2. What is working for you? What feels in flow in your life? What feels easy?

11:35 5 Ways to Refresh this Spring

12:00 #1. Spring Clean Your Closet

12:45 #2. Diffuse the Freshness

“F R E S H” Diffuser Blends:

Clean Home

2 drops lemon
2 drops wild orange
2 drops tea tree (melaleuca)

Uplifting & Fresh
3 drops lemon
2 drops easy air (breathe)
2 drops lime

Fresh Air
3 drops easy air (breathe)
3 drops bergamot
3 drops wild orange

Fresh Focus
3 drops peppermint
1 drop rosemary

Fresh & Free
2 drops clove
2 drops basil
2 drops geranium
2 drops patchouli

15:40 #3. Reduce Your Toxic Load

dōTERRA's Cleaner Concentrate

dōTERRA's Foaming Hand Soap

dōTERRA's Laundry Detergent

All Purpose Cleaner
16 oz glass spray bottle
1 mini stainless steel funnel
1 cup of distilled water
1 cup of white distilled vinegar
1 teaspoon of natural dish soap
15 drops lemon essential oil
10 drops tea tree (melaleuca) essential oil

Method: Using a 16 oz. spray bottle, remove the top and secure the mini stainless steel funnel to its opening. Pour distilled water and white distilled vinegar into the bottle. Off natural dish soap, lemon e.o. and tea tree e.o. Remove the funnel and reattach the lid; shake well. Use for any cleaning surface.

Window & Mirror Cleaner
2 cups water
2 tablespoons white vinegar
2 tablespoons rubbing alcohol
5 drops peppermint essential oil

Method: Add ingredients to a spray bottle and shake well. Spray windows or mirrors and wipe dry. Store in cool place for up to two months.

Disinfecting Cleaning Wipes
1 thick and durable roll of toilet paper
1 cup distilled water
1/2 cup white vinegar
1/4 cup rubbing alcohol
5 drops lavender essential oil
5 drops lemon essential oil

Method: Carefully remove cardboard toilet paper roll from the center. Stuff into a short, wide mouth glass jar. Carefully pull out a piece of toilet paper from the center hole without removing from the rest of the roll. Mix ingredients and pour over toilet paper. Let absorb before using.

Stain Remover
14 oz. glass spray Bottle
1 mini stainless steel funnel
1/2 c white distilled vinegar
10 drops lemon essential oil
10 drops tea tree (melaleuca) essential oil

Method: Using a 4 oz. spray bottle, remove the top and secure the mini stainless still funnel to its opening. Pour 1/2 cup of white distilled vinegar into the bottle. Add 10 drops of lemon essential oil and 10 drops of tea tree (melaleuca) essential oil. Remove the funnel and reattach the lid. Shake well. Spray onto any stain before washing (be sure to wash with cold water).

17:50 #4. Spring into Self-Care

E#16 Ten Simple Self-Care Practices

E#17 Ten Not-So-Simple Self-Care Practices

18:35 #5. Take a Walk Outside

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E17: Ten Not-So-Simple Self-Care Practices

They may not all be simple but these ten self-care practices are necessary for self love…

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This is Part 2/2 of Self-Care Practices. For Part 1/2 Click Here!

[2:47] #10 Knowing When to Walk Away

BOOK: A Course in Miracles 

[4:30] #9 Taking Responsibility for Yourself and Not Trying to Fix Others

[7:50] #8 Saying “No.”

[10:35] #7 Creating Healthy Boundaries

[13:50] #6 Having Clarity and Focus

BOOK: The Coaching Habit

HUFFINGTON POST ARTICLE About the Seven Questions from the book

[16:20] #5 Not Over-Committing

MY 3-5 SYSTEM is at E14: Sunday Night Routine

[20:00] #4 Reflection & Review

[21:50] #3 Trusting Your Intuition

[24:20] #2 Owning Your Feelings

[27:12] #1 Asking for Help

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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Download the FREE Dream Lifestyle Roadmap

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E16: Ten Simple Self-Care Practices

Ten super simple self-care practices you can start in the next 24 hours…

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[2:30] A little intro to the leading essential oil company in the world: dōTERRA

• Connect with me HERE if you have any questions about how to get started with CPTG essential oils!

My Ten Simple Self-Care Practices (in no particular order)

[8:13] #10 Active Movement

• Motivate Blend in a Touch Roller

• Mito2Max Energy and Stamina Complex

[10:16] #9 Rest & Recovery

• dōTERRA's Petal Diffuser (it was my first every diffuser!)

• Serenity Softgels

• Copaiba Softgels

[13:25] #8 Supplement Your Nutrition

• dōTERRA's Lifelong Vitality Pack (LLV)

[15:10] #7 Drink Quality Water

• Shawn Stevenson's Podcast: The Model Health Show, Episode #73

• My favourite citrus oils: Tangerine, Grapefruit, Lemon, Lime, & Green Mandarin

[17:30] #6 Love Your Face

• dōTERRA's Veráge Skin Care Collection

• Yarrow|Pom essential oil

[20:20] #5 Love Your Body

• Hydrating Body Mist with Beautiful Blend

[23:20] #4 Soak in Salts

• My Simple Bath Mix: 1 c epsom salts + 1/2 cup baking soda + essential oils (muscle recovery: 8 drops Deep Blue Blend + 8 drops AromaTouch Blend OR relaxation: 10 drops Balance Blend + 6 drops Copaiba)

[25:03] #3 Mindful Meditation

• Great meditation oils: Frankincense, dōTERRA's Balance Blend, Serenity Blend, Peppermint & Rosemary together

[27:05] #2 Oral Care

• OnGuard Natural Whitening Toothpaste

• Waterpik Water Flosser

[30:20] #1 PLAY!

• E13: The Importance of Celebration

The magic happens when you're in action… What SIMPLE action can you take in the next 24 hours to bring you closer to a lifestyle you love?

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E15: My Holistic Approach to Coping with Anxiety

A deep conversation of pain and purpose. My journey through struggling with anxiety to strengthening my connection to self...

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2:20 An introduction of what was.

• Gallup Strengths Test

5:45 My story, my journey.

My Holistic Methods to Coping with Anxiety

12:40 Yoga

• Pranayama

• Asanas

• Meditation

19:30 Lifting Weights

• Grounding Movement

• Routine

• A Moving Meditation

22:40 Nutrition

• The foundation of health & wellness

• Supplements: dōTERRA Lifelong Vitality Pack

• Fuelling your body

• Book: Gut: The Inside Story of Your Body's Most Underrated Organ

27:15 Essential Oils

• My favourite oils for anxiety + depression

• Grounding, woody/earthy Aromas

• Citrus oils are uplifting

• Quality oils are key

30:10 5, 4, 3, 2, 1

• 5 Things you can See

• 4 Things you can Touch

• 3 Things you can Hear

• 2 Things you can Smell

• 1 Thing you can Taste

32:28 Gratitude Practice

• Journal: 3-5 things I am grateful for each day

33:29 Quality Sleep

• Gratitude practice before bed

• Diffusing my favourite oils

34:40 Making My Bed Each Morning

• Started on my trip

• First thing you do when you wake up

• Easiest thing to do

37:10 Time

• Healing Time “all things heal in time”

• Alone Time

38:30 Tears/Crying

• “When you cry your heart is healing”

39:30 Nature

• Earth

• Air

• Water

• Sun

You are loved.

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

Follow on Instagram