Being overly self-critical can weaken your resolve your self- confidence and ability to accomplish the very things you are striving for. Below are four exercises to help you learn to soothe yourself when your mind is troubled. The exercises incorporate a gesture, words to self-soothe and an essential oil suggestion.
How to Do the Exercises
Imagine the scenario described.
Apply the essential oil related to the remedy. Essential oils work with the limbic system (the emotional center of the brain) to help us find emotional relief. To use the essential oils for the practices below put 2-3 drops in your hand and rub your hands together. Make a cup with your hands and bring them about 5 inches from your face. Take 5-10 relaxed abdominal breaths.
Do the Self-Compassion gesture/cure.
Remedy #1: Self-Compassion for When You’re Feeling Hurt
Think of a time when your feelings were hurt. Perhaps someone said something to you that felt like a slap in the face. Notice how you’re feeling and any physical sensation.
Breathe with Essential Oil: Rose or Geranium (Oil of Love + Trust)
Facilitates trust, especially if you’ve been hurt, betrayed, lost trust (relationships)
Encourages emotional honesty + love + forgiveness
Heals a wounded heart
Nurtures + supports re-parenting of inner child
Stroke your cheek and say these words: “I know that hurt and in time the sting will pass. You are a dear sweet soul.”
Remedy #2: For When You’re Fretting
Think of a time when you were fretting. Maybe you had to say no to someone, do an exam or present something you weren’t sure of. Notice how you’re feeling and any physical sensation.
Breath with Essential Oil: Spearmint (Oil of Confident Speech)
Encourages clarity of thought + confident verbal expression.
Assists individuals in becoming emotionally clear about what they want to say, and how to say it
Stand behind values + opinions with integrity
Rub the back of your hand and say the words: “[insert your name]-This is tough, but you’ve got this!”
Remedy #3: Self-Compassion for When You Feel Scared
Think of a time when you when you felt scared. Maybe someone you love is going for surgery, or your are trying something new for the first time and are not sure of the outcome.
Breathe with Essential Oil Blend: Serenity (Oil of Tranquility)
Calming blend of oils helps to:
release feelings of stress, overwhelm, anxiousness, feelings of worry
allow you to acknowledge your feelings, allow time to reconnect with yourself and take time and space for renewal
have perspective and understanding for the situation
Put your hands over heart and say these words: “[Insert your name] I love you no matter what and I’m here for you.”
Remedy # 4: Self-Compassion for When You Feel Disappointed
Think of a time when you felt disappointed in yourself. Maybe you did something in a way that wasn’t your best or maybe just downright failed at something.
Breathe with Essential Oil: Bergamot (Oil of Self Acceptance)
Relieves feelings of despair, self-judgment, and low self esteem
Support self-acceptance and self-love
Cleansing effect on limiting belief systems + self judgement (such as being “not enough”, unloveable)
Reignites, optimism, confidence + imparts true self acceptance
1. Give yourself a hug and say these words: “[Insert your name} tomorrow’s another day full of possibility.”
2. Give yourself a pat on the back and say these words: “[Insert you name]-sweetie, what do you need right now
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