Simple Tricks to Add More Health-Boosting Herbs into Your Daily Routine

I think most of us are facing the first truly global pandemic of our lifetimes. This can feel scary, and it’s so new that we don’t really know what will work or not. But, we can take general actions to boost our immune systems and fortify ourselves for the times to come. Here, I’m sharing a bit of my personal daily daily routine for wellness with herbs.

We have so many herbal allies when it comes to our health, and I’ll be sure to share many more tips and recipes—especially for when you’re not just preventing sickness but actually feeling ill.

For now though, here are some easy ways to add healing herbs and foods into your daily routine:

Herbal Teas for wellness

The magic of herbal teas is endless—so drink a variety of tea and drink it often. Anxiety is on the rise and we know stress lowers the immune system, so here’s a family-friendly relaxing tea to support your overall well-being. 

Rest & Relax Tea

Mix together equal parts:

• lemon balm

• passionflower

• skullcap

• spearmint

• chamomile

Steep about 2 tsp mixed herbs per 6 oz hot water. 

Medicinal Mushrooms for Immune Boosting

Medicinal mushrooms such as turkey tail, chaga, shiitake, maitake, cordyceps, reishi, and lion’s mane are known to do everything from prevent cancer to boost your immune system. If getting more exotic sounding mushrooms into your diet seems like a challenge, check out some of these super easy tips:

1. Sprinkle some medicinal mushroom powder into your smoothies, salad dressings, and soups. 

2. Make a medicinal seasoning salt by mixing together mushroom powder, dulse (a nutritious seaweed), and pink Himalayan sea salt.

3. Add medicinal mushrooms to your morning coffee—I love chaga and reishi for this—or make an herbal coffee blend. Here’s one of my personal recipes:

Note: Many people like to add roasted dandelion root to their coffee blends. This is great once in a while, but not something you want to do daily for extended periods of time, especially if you tend to have a sensitive system.

Ginger for Antiviral Support

According to herbalist Stephen Buhner, fresh ginger (not dried) is a great antiviral, and in my experience, ginger has worked wonders for fighting off illness at the first signs of imbalance.

Try adding fresh ginger to soups, stir fries, and salad dressings (it makes a surprisingly good addition to homemade caesar dressing!). You can also make ginger juice tea for a super potent brew:

Recipe for Ginger Juice Tea

To make: Juice fresh ginger and add hot water, lemon, honey, and cayenne. If you don’t have a juicer, you can blend fresh ginger with water until it’s drinkable. I like to freeze the juice in ice cube trays so I can just add hot water when I need it.

From Bruhner: Have one cup daily as a preventative. If you feel a tickle of something "off", bump up your daily dose to 4-6 cups a day with 3-4oz of ginger per cup. Even if this doesn't completely wipe the illness out, it should slow the spread of the virus in the body and help protect mucous membranes from damage.

Note: This is a medicinal dose of ginger and not recommended for pregnancy. Check with your doctor to see if you have any other contraindications. 

Garlic & Onions for Winter Wellness

I once had a shamanic and herbalism teacher who had studied with a Mayan healer for decades. In the paraphrased words of her Mayan teacher, “Don’t trust anyone who doesn’t eat garlic.” 

Some fun ways to get more garlic in your diet:

1. Chimichurri (especially with oregano) and pesto (especially with nutritional yeast instead of parm)

2. Throw one or two cloves of garlic into homemade salad dressing

3. Add raw onions to salads and salsas

4. Make some garlic and herb infused olive oil

5. Add extra garlic and onions to soups and stir fries

6. Stock up on fire cider and use it in your salad dressing or anywhere else you need vinegar—there are tons of recipes online

Raw or cooked? Raw garlic has amazing benefits—but you don’t have to eat it raw if you don’t want to. If you’re going to cook your garlic, just mince it and then let it rest. I’ve read everything from 20m to an hour is necessary to retain the key healing benefits, so I try to err on the side of caution.

How to Make Healing Broths

Nothing feels more nourishing than a nutrient-dense, medicinal broth. Plus, staying hydrated is a key part of a healthy immune system. Here are a few of my most used broth bases. Together, they can be adapted for a variety of healthy soups. 

Broth Base 1

This mix is wonderful for soups such as minestrone, lentil soups, ribolita, and other Italian-style or bean soups.

1. Sauté your aromatics in olive oil—onion, carrots, celery, etc.

2. Add a whole head (yes, a whole head) of minced and rested garlic. 

3. Add ½ cup mixed dried herbs—rosemary, oregano, and thyme have antiviral properties, so if you go for a good Mediterranean seasoning blend, you should be covered.

4. If you’re adding other veggies that need sautéing, add them now.

5. Add 4-6 cups water and bring to a boil.

6. While water is coming to a boil, add

   • 3 slices astragalus

   • 1 slice reishi (if your slow cooking, you might want to take this out earlier, as it can get bitter)

   • ¼ cup dried nettle (if you have frozen or fresh nettle, add it closer to the end)

   • ¼ cup cat's claw bark in a muslin bag (if you have powdered cat’s claw, add less and directly to the broth)

   • A few bay leaves

7. Stir in lentils or precooked beans, if using, or dried and soaked beans if slow cooking.

8. Simmer for about an hour, or slow cook all day.

9. Remove the astragalus, reishi, cat’s claw, and bay leaves

10. Stir in greens (kale, spinach, fresh nettles) and cook for just another 5 minutes.

11. Enjoy :)

Broth Base 2

This soup base is fantastic for curries!

1. Sauté your aromatics in coconut oil—onion, carrots, celery, etc.

2. Add a whole head (yes, a whole head) of minced and rested garlic. 

3. Add as much minced ginger as you can handle.

4. Add ¼ - ½ cup good curry powder. If your curry doesn't have a lot of turmeric, add another tablespoon of that.

5. If you’re adding other veggies that need sautéing, add them now.

6. Add 3-4 cups water and bring to a boil.

7. While water is coming to a boil, add

   • 3 slices astragalus

   • 1 slice reishi (if your slow cooking, you might want to take this out earlier, as it can get bitter)

   • ¼ cup dried nettle (if you have frozen or fresh nettle, add it closer to the end)

   • ¼ cup cat's claw bark in a muslin bag (if you have powdered cat’s claw, add less and directly to the broth)

   • A few bay leaves

8. Stir in lentils or precooked beans, if using,  or dried and soaked beans if slow cooking.

9. Simmer for about an hour, or slow cook all day.

10. Remove the astragalus, reishi, cat’s claw, and bay leaves

11. Stir in greens (kale, spinach, fresh nettles) and cook for just other 5 minutes.

12. Stir in 1-2 cans coconut milk (optional).

13. Enjoy :)

Broth Base 3

My favorite for chili! And any Southwest or Mexican style soups :)

1. Sauté your aromatics in olive oil—onion, carrots, celery, etc.

2. Add a whole head (yes, a whole head) of minced and rested garlic. 

3. Add ¼ cup chili powder, ¼ cup oregano, and 1 tablespoon cumin. You can add turmeric to taste for an extra boost.

4. If you’re adding other veggies that need sautéing, add them now.

5. Add 4-6 cups water and bring to a boil.

6. While water is coming to a boil, add

   • 3 slices astragalus

   • 1 slice reishi (if your slow cooking, you might want to take this out earlier, as it can get bitter)

   • ¼ cup dried nettle (if you have frozen or fresh nettle, add it closer to the end)

   • ¼ cup cat's claw bark in a muslin bag (if you have powdered cat’s claw, add less and directly to the broth)

   • A few bay leaves

7. Stir in precooked beans, if using, or dried and soaked beans if slow cooking.

8. Simmer for about an hour, or slow cook all day.

9. Remove the astragalus, reishi, cat’s claw, and bay leaves

10. Stir in greens (kale, spinach, fresh nettles) and cook for just another 5 minutes.

11. Enjoy :)

These bases can also be strained to make a pure broth for sipping or freezing.

Happy healthy eating and drinking! Be sure to subscribe for more healing recipes.

Love & Libido—Rituals and Recipes for Valentine’s Day

Look. I get it. When you’re single, Valentine’s Day can feel like a sucky reminder of your “I’m going to be alone forever” status. And even when you’re in a relationship, the pressure to have a ridiculously romantic evening can seem more stressful than fun. And that’s not even going into the somewhat dark origins of Valentine's Day . . . 

Still, Valentine’s Day has always been one of my favorite holidays. Even when I was single (and let me tell you, I was pretty consistently single for most of my adulthood), I would treat myself to flowers and dark chocolate, take long and luxurious baths, and practice gratitude for all the ways love already showed up in my life. 

LOVE in all its forms is an expression of divinity we can all use more of. And SENSUAL PLEASURE is one my favorite perks for coming into a human body. For me, Valentine’s Day is both a reminder and an excuse to fully indulge in some love-and-libido-centric alchemy. 

Whether you’re looking forward to an evening with your honey or feel suuuper single right now, intentionally tending to your own sensuality and heart helps shift your vibration so you can experience and attract more love and pleasure into your life. 

Read on for a sensual self-care ritual and some easy DIY aphrodisiac recipes . . .

sacred Self care Ritual for valentine’s day

I love to spend a few hours dedicated to sensual self care on Valentine’s Day, but I know that taking this much time out of your day isn’t always an option. As always, pick and choose the parts of this ritual that resonate, and feel free to drop or change anything that doesn’t :)

Part 1: Movement

Sensuality is all about being in your body, and what better way to get in touch with your physical body than through movement? There’s no wrong way to do this part - go with what feels right to you. A few of my favorite ideas:

• Dance — Whether you’re going old school romantic with some Marvin Gaye or D’Angelo or rocking out to your favorite dance tracks, take some time to feel the joy of being in a body that can groove.

• Yoga — Try a heart-opening or hip-opening sequence depending on your mood ;) Or check out this one-hour yin yoga for libido session.

• Workout — Get your heart pumping however you want. You’ll sweat out toxins, boost serotonin, and feel extra confident, which is essential for showing up with your full, embodied, sensual self.

Part 2: A Ritual Bath

I love to treat myself to full at-home spa sessions for special occasions. When you really take the time for this type of sacred indulgence, you send yourself the message that you’re worthy of pleasure and love—especially self-love. Incorporate some aphrodisiac ingredients and you’ll be ready for whatever the night brings ;) 

My self care spa session involves a ritual bath, a full facial, and a short meditation. Here are some basic instructions for a ritual bath . . .

10 Steps for a Perfect Ritual Bath

• Step 1 — Put on music to enhance whatever mood you want to create

• Step 2 — Run a hot bath. Turn on the water as hot as it will go and seal your bathroom. This creates a nice steamy atmosphere. The water will cool while you complete the other steps, and you can add some cold water right when you get in, if needed. 

  • Tip — The spirit of water is alive and powerful. Give thanks to the spirit of water as you run your bath and ask it to support you in whatever intentions you hold--cleanse and release blocks to love, for example, or receive a blessing from the divine feminine. 

• Step 3 —  Add bath salts. I like a cup each of sea salt and Epsom salt. If you’re using an herbal sachet or milk bath, now is a good time to add that, too.

• Step 4 — Select crystals and flowers to adorn your bath. Add crystals to both the water and decorate whatever surface areas are available. Fresh flowers and petals are wonderful to float in the water, though dried are lovely as well. 

  • Tip — Add a touch of luxury with a bath pillow and bamboo tray. I have this pillow and this tray.

• Step 5 — Light candles. You obviously need candles.

• Step 6 — Prepare your beverage of choice—an infusion of aphrodisiac herbs, a glass of your favorite wine, or sparkling water with bitters and berries. 

  • Tip — Remember to also have a giant glass of water nearby and DRINK THE ENTIRE GLASS during your bath. You will be hot and sweating in this bath, and I don’t want anyone getting dizzy or passing out. 

• Step 7 — Add essential oils, along with flower and crystal essences. Essential oils are very volatile, so in order to receive the most benefit from them, it’s best to add them right before you get in. Since they don’t dissolve in water, you’ll want to mix them into a bit of oil, milk (coconut milk is great), or more bath salts before you add them--otherwise they’ll float in blobs and potentially burn your skin. For real. 

  • Tip — Use about 6 drops of essential oils per bath. A list of aphrodisiac essential oils follows ;)

• Step 8 — Dry brush. Start from your extremities and work your way towards your heart. Dry brushing exfoliates your skin and encourages lymph flow, so if you have a brush and the time, this is a great addition to a spa session.

• Step 9 — Enjoy that bath. Grab your favorite book and beverage, make sure your music is still going, and relax. Meditate and ask for a blessing from sex-love-romance deity such as Aphrodite, Bastet, Oshun, or Freya. Let your mind drift, treat yourself to a body scrub, and allow gratitude to infuse your every cell. 

  • Tip — Shallow tub? Soak a washcloth in the hot water and place it on your chest.

• Step 10 — When you’re ready, drain the bathtub, wash your hair, and move on to whatever body oils, facial materials, and other self care you have planned. 

Part 3: A Love Note

For the final part of my Valentine’s Day ritual, I like to draw a card to receive a message about love in my life. Get your favorite deck, center yourself, and ask, “What message would be most beneficial for me to receive regarding . . . 

• Creating more romance in my life

• Calling in the perfect partner for me

• My love life in general

• How I can express more love in my everyday life

• My current relationship

• How I can increase self-love

• A loving note from the universe

• Or wisdom from the goddess you connected with during your bath

Allow this message to fully absorb into your being, and enjoy the rest of your Valentine’s Day.

Aphrodisiacs for Ritual Love

Aphrodisiacs, named for one of my patron goddesses, the great Aphrodite, enhance sexual desire and pleasure. Some work by helping us relax, while others rev us up. The following are just a few of the many aphrodisiacs you might like to incorporate into your Valentine’s Day ritual.

Aphrodite by Briton Rivière, 1902

Crystals

Place some crystals in your bath water to absorb their essences. Place the rest around the ledges of your bath and on your bath tray. You can also add crystal essences directly to your bath water.

• Rose Quartz — to open your heart and enhance feelings of love

• Garnet — for passion and physical connection

• Carnelian — for a healthy sacral chakra and creative expression

• Moonstone — for tuning into your natural cycles and enhancing connection and passion

• Lapis Lazuli — for enhancing love on a spiritual level 

• Green Aventurine — for luck in lasting love

• Amber — for spontaneous, passionate encounters

Flower Essences

Add 2-3 drops of desired essences to your bath.

• All Lilies — for connecting with the divine feminine, healthy sexual energy and expression

• Rose — for romantic love and an open heart

• Basil — to integrate sexual and spiritual energy

• Bleeding Heart — to feel unconditional love

• Hibiscus — to enhance sexuality and connection with the body

• Pomegranate — for joyful feminine expression

​
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Essential Oils

Add about 6 drops of essential oils to either a bit of oil or bath salts first, and add this blend to your bath once it’s fully run.

Floral essential oils open us to love on spiritual levels and enhance romantic, sexy moods. Warming and spicy essential oils can increase circulation and energy. And citrus scents add joy, ease, and playfulness. 

• Rose — enhances love and supports a balanced loving heart 

• Jasmine and Ylang Ylang— seductive, sexy flowers with a special affinity for the sacral chakra

• Patchouli — this earthy, musky scent grounds us into our sensual natures

• Black Pepper, Ginger, Cardamom, and Coriander — these spices can help spice up your sex life

• Sweet Orange — adds some playful joy

• Myrtle — sacred to Aphrodite, myrtle enhances true love and increases physical pleasure

• Lavender — melt away tension

• Sandalwood — has an affinity for the sexual centers

• Vanilla — warm, playful, and edible

These scents all go together beautifully—feel free to mix and match anything from this list to create a Ritual Bath that’s just right for you. Or, try one of the following blends…

Aromatherapy Recipes for Aphrodesiacs

An Erotic Blend — 2 drops jasmine, 2 drops ylang ylang, 2 drops sweet orange

A Sensual Blend — 2 drops rose, 3 drops patchouli, 1 drop ginger

A Loving Heart Blend — 1 drop rose, 3 drops lavender, 2 drops bergamot

A Balancing Blend — 3 drops lavender, 3 drops geranium

A Spicy Blend — 2 drops cardamom, 1 drop vanilla, 1 drop rose, 1 drop patchouli

A Stress Relief Blend — 3 drops grapefruit, 2 drops ginger, 1 drop ylang ylang

Bonus

Make a sensual body oil to go with your bath. 
Add 6 drops of your essential oil blend to 1oz (about 6 tsp) carrier oil. Good carrier oils for a massage oil are jojoba, sweet almond, and apricot kernel. But just about anything in your kitchen will work—no doubt the Greek Goddess Aphrodite anointed herself with good old olive oil ;)

May your Valentine’s Day bring you love and pleasure!

Autumn in the Mountains - A Poem

Autumn is by far my favorite season. The golden glow of the aspen and the scent of wet earth, the abundant harvest before the gardening season ends, and the seasonal shift to turn inward and embrace quieter times . . . and my birthday (Libra, here), so maybe I’m just a bit biased.

This poem, an ode to fall in the mountains, was originally published on my old site (juniperstokes.com). It still comes to mind this season, so here it is again, along with a few new pictures from this year’s autumn mountain retreat.

Autumn in the Mountains

Golden leaves turn to flame

Lit by sun and backed by gray

Mountain valerian scents the trail

Embraced, sustained by fall’s sweet veil

Puddles and bones and smell of death

In beautiful waves, fill my breath

Cool autumn brings earth aware

Of coming sleep, and beasts prepare

Behind the breeze, antlers loom

A gift, a blessing, deep commune

by Juniper Stokes

How to Work with the Spirits of the Land: 3 Powerful Practices

This is Part 2 in a 3-part series that explores Summer Travel Alchemy—how to use both mythoanimist practices and plant magick to support your summer travels. You might also like to see:

• Part 1: How to Have A Blessing Ceremony for Your Summer Travels

• Part 3: A DIY Essential Oil Travel Kit—My Top 3 + Recipes!

Every place on our planet is inhabited by spirits of the land—benevolent ancestors, nature beings, the fae, and even the spirit of a place itself.

This article shares shamanic practices for meeting the spirits of the land when you travel, whether you’re staying in a fancy hotel in a big city or camping off the grid.

Practice 1: Journey to Meet the Spirits of the Land

Whenever you travel, you visit the home of the many spirits who live there—this is equally true in both nature and cities. And, just as you would a friend or relative, it’s a good idea to check in before you come over.

In this practice, you’ll journey to meet a spirit of the land. Here, I outline a basic process for this journey, but always trust your intuition. You can adjust any part you’d like to, or even do this as a meditation.

If you’re new to journeying and would like more support with this type of practice, you might like to book a private session or check out one of my intro workshops.

Step 1: Preparation

You may prepare for this journey in whatever way will support you—whether that’s a full altar and ceremony, or listening to a simple drumming track in a comfy chair.

Step 2: Intention

Set the intention to meet a benevolent spirit of the land you’ll be traveling to. It’s important to make sure you clarify that you want to meet a benevolent spirit, rather than just any spirit. Just as there are all types of people, there are all types of spirits. You want to meet a spirit who is directly connected to the light and the divine.

Step 3: Trance State

Next, you’ll enter into a trance state in whatever way works for you. A shamanic drumming track, such as this one from Michael Harner, is a great way to do this.

Step 4: Empowerment

Now, you’ll meet with one of your allies. Often, this will be a power animal who will travel with you as you meet the spirits of the land. I like to attune to the ally that shows up and then to ensure that their understanding of this journey is the same as mine.

Step 5: Meet the Spirits of the Land

Allow your ally to take you to the spirits of the land. Depending on the situation, you may have one already there and ready to meet you, or it might be quite crowded! Here are some suggested questions to ask, though again, trust your own guidance and be open to receive.

• Ask to speak with a benevolent representative of the land—state your intention for being there and see if someone is willing to meet with you

• Find out more about this being—What is the being’s name? What type of being are they? What is their role? Can you learn anything about their history?

• State your intentions for your travels there and ask permission to visit in person

• Find out if there is anything you can do in reciprocity of your visit, such as offerings to bring, or a ceremony to have once there

• Explore any other information that might be useful for your trip

Depending on how much time you have, you may want to repeat this process with more than one land spirit.

Note: It’s possible that you will not receive permission from the land spirits before your visit. If this happens, please know that you can negotiate! One of my teachers calls this “spiritual diplomacy”. Be creative and open, and see what types of adjustments can me made on both of your parts to ensure a positive experience that is of benefit to all.

Step 6: Thanks & Returning

Once your time with the spirits of the land has come to a close, be sure to give your gratitude for their willingness to meet with you. Then, allow your ally to help you retrace your steps and travel back into your body fully. Give thanks to your ally, as well, and re-enter ordinary reality.

Practice 2: Honor the Land with Offerings

Bringing offerings to the spirits of the land is a wonderful way to nurture a positive relationship with the places you visit. You may have received guidance during your journey to meet the spirits of the land, but here are a few more suggestions:

• Bring small natural offerings that will not disturb the environment—dried flowers, small crystals, cornmeal or tobacco, or an item from nature that has personal meaning to you

• Rather than add to the land, take away that which doesn’t belong there—perhaps bring an extra bag to collect litter and garbage

• A custom anointing oil or aromatic synergy, made with the specific intention of bringing healing to the land (more on this in future posts . . .)

• Do a healing ritual—make sure you’ve received permission from the land spirits first, and then follow your guidance to reweave the web of light there, do a soul retrieval for the land, psychopomp a building, or sing love to the Earth

Practice 3: Receive Gifts and Blessings in Return

Just as it fills our hearts to bring blessings and healing to the places we visit, these places often have gifts for us. Try to set aside some time to receive from the place you’re in.

Give yourself the space to spend a few moments in meditation, opening your senses to the many unseen beings around you. They might provide a healing of some sort, or simply acknowledge your presence. Either way, it can be a powerful experience to fully allow yourself to feel the many dimensions of reality in new locations.

A DIY Essential Oil Travel Kit

I consider myself to be a pretty well-seasoned traveler, with nearly 40 countries and 6 continents under my belt. Over the years, I’ve refined my packing list, and I’m sharing my aromatherapy secrets here!

In order to cover as much as possible and still pack light for travel, you need multi-taskers! I’ve chosen 3 multi-tasking essential oils that just about have you covered for the following travel issues…can you guess what they are?

• Boosting your immune system

• A disinfectant

• Cuts, scrapes, and bites

• Rashes, bruises, and sunburns

• Sore muscles and poor circulation

• Headaches

• Anxiety, stress, and insomnia

• PMS & jet lag, depending on the circumstances

• Insect repellent 

• Digestive issues

• Smelling good and feeling good ;)

Read on for my top three essential oils—plus recipes!

Before we begin, important notes on safety: 

1. As a rule, you should never use essential oils “neat”—or undiluted—on your skin. However, the following three oils are generally safe to apply undiluted on occasion—but only in small amounts (think 1 drop), and only for a limited time, and only on adults. 

2. Excessive use of undiluted essential oils—even the generally safe ones here—can lead to sensitization over time. This means that you could be using an oil with no problems for quite awhile, and then one day have a terrible reaction from seemingly out of nowhere. Plus, sensitization lasts. If it happens to you, you’ll have to say goodbye to one of your favorite oils, perhaps permanently.

3. The following advice is for ADULTS ONLY. Children and animals have very different needs and tolerances. If you’re interested in more child-safe recipes or pet-safe information, let me know in the comments or contact me directly—I’ll see what I can do!

My Top 3 Essential Oils for Travel

When you’re traveling light and your liquid carry-on bag is already stuffed to the brim, you need multi-taskers! Together, the following three oils should have you covered for just about anything you need.

I recommend bringing a 1oz plastic spray bottle and a small bottle of unscented lotion with you. This will give you an easy way to dilute whichever essential oil or oil blend you need on the go.

Tea Tree (Melaleuca alternifolia)

This is my number one essential oil for travel. I actually carry a little bottle of tea tree in my purse year round. Why? Tea tree is a mega antibacterial and anti-fungal powerhouse. 

Image from Aromatics International

Physically, tea tree reduces infections, supports the immune system, and is even useful for the respiratory system. 

Emotionally and spiritually, tea tree uplifts the spirits and gives you confidence and strength.

During your travels:

• If your skin goes a wee bit crazy during travel, try dabbing a bit of tea tree oil on zits and other trouble spots.

• Use tea tree on cuts and scrapes to prevent infection. True story: I was once bitten by a stray cat on an island in Thailand. I immediately put tea tree on the bite and repeated every few hours. No infection emerged and the bite healed quickly!

• Stinky shoes? Summer travel means sweaty feet, and sweaty feet can mean stinky shoes . . . which can then lead to stinky car rides and hotel rooms. Add 10 drops tea tree to 1oz water in your spray bottle, and spray the inside of your shoes between each use. (You can also do half tea tree and half lavender for this!)

• Sore throat? Need mouthwash on the go? Mix up to 3 drops of tea tree oil in one inch of water for a gargle—just make sure not to swallow and use high quality organic tea tree. Tea tree’s antibacterial properties will kill germs, preventing illness and bad breath. (If you have extra room, there’s a recipe for a mouthwash below.)

Lavender (Lavandula angustifolia)

Lavender is a great all-around essential oil, helping with everything from bruises and scratches to relaxation and de-stressing. 

Image from Aromatics International

Physically, lavender has wonderful anti-inflammatory properties, which make it helpful for sore muscles, bruises, rashes, and other skin irritations. Plus, it’s just about the best essential oil out there for burns. Like tea tree, lavender has antibacterial properties—using lavender and tea tree together creates a powerful synergy for treating infections and wounds.

Emotionally and spiritually, lavender is soothing and harmonizing. It can help with anxiety, depression, stress, and insomnia. Plus, it works to harmonize all chakras. 

During your travels:

• New environments and time zones can make regular sleep difficult. Try dabbing a bit of lavender essential oil on the edges of sheets and pillows to help you calm down, relax, and sleep deeply. You can also mix 6 drops lavender in a 1oz spray bottle and mist your room, the bed, and even your face. 

• You can also use this mist if travel makes you anxious. Close your eyes, mist your face, and inhale deeply as needed. 

• Lavender is great for sore muscles, bruises, and other skin irritations. Mix 1 drop lavender into a generous amount of lotion and massage into your skin. (I love a bringing healing balm made of lavender and tea tree for this, too).

• Too much time in the sun? Lavender is the number one oil for burns. The mist or lotion from above will work, but aloe jelly is even better. Add 10 drops to a 1oz bottle filled with aloe for maximum relief. 

Peppermint (Mentha x piperita)

A high-quality peppermint oil is another great addition to your essential oil travel kit, as it helps with loads of jet lag symptoms. 

Image from Aromatics International

Physically, peppermint increases circulation, eases nausea, and supports the respiratory system.

Emotionally and spiritually, peppermint is energizing, uplifting, and good for mental clarity.

• Travel tummy issues? Peppermint soothes the digestive system and can help relieve nausea and flatulence. Try rubbing a bit of peppermint oil onto your belly for almost instant relief (mix 1 drop with a bit of lotion or oil in the palm of your hand). 

• Swollen ankles and sore muscles from long airplane or car rides? Massage in bit of peppermint lotion for increased circulation and tingly-good relief.

• Peppermint’s circulatory effects can also help with headaches. Rub a bit of peppermint lotion into your temples, forehead, and the back of your neck for relief. Just be careful not to get any in your eyes.

• When jet lag is giving you brain fog, peppermint comes to the rescue. Simply inhaling from the bottle will give you a good pick-me-up. I also like to rub a bit of peppermint lotion into my feet.

• Bug bites are no fun, and I’m terrible with wanting scratch mosquito bites until they’re raw, but dabbing a tiny drop of peppermint oil directly onto a bite can help relieve the itching. I find that if I put one drop of peppermint directly on a mosquito bite as soon as I notice it, and then DO NOT SCRATCH (that part is important!), then the inflammation and redness go down and the itching stops. 

The Recipes

Here are a some super simple recipes for when you have the luxury of bringing a few more items in your travel kit . . . 

Aromatherapy Sprays

To make each spray, simply combine the ingredients in a 1oz bottle and fill with water. Shake and spray!

Purification Spray

A simple, smell good spray to disinfect whatever needs disinfecting during your travels.

• 10 drops lavender essential oil

• 10 drops lemongrass essential oil

• ½ tsp vodka or witch hazel 

Uses: spray old clothes and inside bags/suitcases to keep clothes fresher longer, mist sheets and use as an air freshener, spray inside smelly shoes, clean up counters and toilet seats 

Hand Sanitizer

A natural version to take on-the-go.

• 6 drops tangerine

• 6 drops lemon myrtle

• 6 drops lavender

• ½ tsp aloe vera 

• ½ tsp vodka

Uses: spritz your hands and rub them together (no need to rinse), also great for wiping down airplane trays

Bug Spray

• 5 drops citronella

• 4 drops Egyptian geranium 

• 4 drops lemon eucalyptus

• 3 drops patchouli

• 3 drops Virginia cedarwood

• 2 drops catnip

• ½ tsp vodka or witch hazel 

Uses: pray to prevent but bites as needed (an be used as a disinfectant, too)

Lotions

Here are a few of my favorite multipurpose travel lotions. To make each recipe, fill a 1oz bottle with natural, unscented lotion leaving a bit of space at the top, add the essential oils, and shake vigorously. 

Balance Blend

This blend is supportive for jet lag, PMS, and general emotional balancing—plus, it has skin-soothing properties and smells divine. 

• 8 drops lavender

• 8 drops geranium

• 8 drops clary sage

Sore Muscles Blend

Another great all around blend, this reduces pain in sore muscles and increases circulation for swollen joints. It also can help relieve headaches when applied to the back of the neck and temples and indigestion when massaged into the stomach. Plus, it can help open the airways when you’ve caught a cold and wake you up when it’s time to get moving.

• 8 drops cypress

• 8 drops peppermint

• 8 drops eucalyptus 

Digestive Blend

Massage this into your belly for nausea and digestive support. 

• 5 drops cardamom

• 5 drops Roman chamomile

• 5 drops laurel leaf

Mouthwash

Mouthwash Stock Blend

As promised, here’s my mouthwash recipe. To use, add about 2 drops to an inch of water, then swish, gargle, rinse, and try not to swallow. Make sure to buy organic essential oils. Then, fill a 5ml essential oil bottle with:

• 60 drops tea tree

• 30 drops myrrh

• 10 drops clove

Sourcing Your Essential Oils

Wondering where to get started? 

There are a lot of great essential oil companies…and some pretty terrible ones. Choosing quality essential oils will be a post of its own. This post has my best tips!

Happy making and happy travels!

Psst — Flower essences are some of my favorite travel companions too! Check out this free guide to learn more about how amazing these little elixirs are :)

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Roasted Asparagus with Pistachio Purée

Part of living a shamanic way of life is tuning into the seasons — and one of my favorite ways to celebrate the seasons is through food. Before it’s officially summer, let’s celebrate with some spring green magic . . .

Here in Colorado, the farmers markets are full of fresh bunches of bright green asparagus shoots. I’m usually incapable of actually following recipes—I’ll replace spinach with nettle from the garden, add 4x the suggested spices, or throw in some lemon zest just because I love it—but when I came across this recipe for Roasted Asparagus with Pistachio Puree from Michael Natkin, I felt inspired to follow it as closely as possible to see what would happen.

Deliciousness. That’s what happened.

Perfectly roasted asparagus served over a smokey pistachio purée, topped with fresh tarragon from the garden—this is a late spring dish you’ll want to make before the season is over.

I learned a few new tricks while taking the time to follow this recipe, but still made it my own by discovering some mouthwatering ways to serve the leftovers.

This entire dish took just a little over half an hour to put together, including the cooking times. It’s impressive and easy. Go for it.

Roasted Asparagus with Pistachio Purée

Photo by Christine Siracusa on Unsplash

Ingredients

Pistachio Purée:

• 2 cups unsalted, roasted pistachios*

• juice of one organic medium-sized lemon

• 1 clove garlic, thinly sliced

• 1 teaspoon pink Himalayan salt

• 3/4 teaspoon ground cumin

• 3/4 teaspoon smoked paprika

• 3/4 cup extra virgin olive oil

• 2/3 cup water

Roasted Asparagus:

• 1 bunch organic asparagus spears, the fat kind, trimmed

• extra virgin olive oil

• Maldon Sea Salt

• organic balsamic vinegar reduction*

• 1/4 cup unsalted, roasted pistachio kernels, coarsely chopped

• fresh tarragon leaves (from the garden, if possible!)

Directions

Pistachio Purée:

Combine the roasted pistachios with the lemon juice, garlic, salt, cumin, smoked paprika, and half the olive oil in a vitamix. (The original recipe uses a regular blender, so don’t shy away if you haven’t yet gone pro with your blending utensils.)

With the lid on and at a medium-low speed, drizzle in the rest of the olive oil followed by the water. Blend until mostly smooth but not totally creamy—you’ll want a bit of texture here.

Once the initial ingredients are blended, you can tweak the flavor if needed. I added a bit more salt (I like salt) and another pinch of smoked paprika, but overall, I didn’t feel the need to change much at all. Make sure to keep the puree covered, as the beautiful green will oxidize and turn brown on top, just like guacamole.

Roasted Asparagus:

As soon as you take the pistachios out of the oven, turn up the heat to 400 F. Toss the asparagus with a bit of olive oil and salt, and roast on a baking sheet for about 10 minutes.

Once the asparagus is tender, turn on the broiler and cook until it becomes blackened in spots. This last step is important—the crispy asparagus heads and crunchy black bits add a great texture to the final dish.

To Serve

Spoon the pistachio purée onto a plate and place the asparagus on top. Sprinkle the chopped pistachios over everything, drizzle with the balsamic vinegar reduction*, and garnish with fresh tarragon leaves. Add a bit more salt to taste.

*Roasted Pistachios

Photo by Joanna Kosinska on Unsplash

I bought raw, unsalted, organic pistachios, so I needed to roast them myself. In order to do this:

1. Preheat the oven to 325 F.

2. Spread the pistachios in a single layer on a baking sheet.

3. Cook for about 10-12 minutes.

The nuts will be warm, chewy, and slightly brown when done. Yum.

*Balsamic Reduction

I decided to try my hand at making my own reduction. It worked perfectly, and I’ll definitely be making more. To make your own reduction:

1. Pour a bit of balsamic vinegar into a small pot or pan.

2. Bring to a boil.

3. Add sugar—I think I used equal parts organic unrefined sugar and balsamic vinegar.

4. Reduce to medium-high heat and continuously whisk the mixture until it reduces by half or just a bit more.

5. Drizzle away!

More Pistachio Puree Ideas

This recipe makes far more puree than you’ll need—after all, it’s basically a fancy nut butter. Luckily, it keeps for up to a week in the fridge and is so delicious you’ll be happy to have extra.

Natkin recommends serving the leftovers with other types of veggies, such as raw endive or roasted cauliflower. I used a bit of my leftovers as a dip for baby carrots, and heated the rest up in the oven to make a hot dip for some homemade bread. I highly recommend heating up the leftovers. The hot dip was gooey and yummy and rich—yet totally vegan. It would make a great sauce for pasta, as well.

Enjoy!

Did you try this recipe?  Let me know how you liked it! Tag me on Instagram @alchemessence.

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How to have a blessing ceremony for your summer travels

Here in the northern hemisphere, days are getting longer, kids are finishing the school year, and travel plans are brewing!

Before I settled down in Colorado, I spent years traveling around the world. Over time, I developed a few pretravel rituals for safe, joyful, and enriching journeys.

This post contains my foundational pre-travel practice — a shamanic ceremony for travel blessings. Whether you’re planning an overseas multi-city tour or a weekend of camping in a nearby state park, you can use this shamanic ceremony to bless your upcoming adventures.

A Shamanic Ceremony for Travel Blessings

This is a general outline of my personal pretravel ceremony. Please know that you certainly don’t have to do everything I do! Feel into each step, then pick, choose, and adapt in any way that feels good to you.

1. Clean the House

Yes, this really is my first step. I like it because it serves two key purposes. First, I find that cleaning my house both physically and energetically helps create a sacred container for my ceremonies. Second, it’s so much more relaxing to come home to a clean space!

2. Clean Yourself

Following along with number one, I find that pre-ceremonial cleansing helps me step into harmony with my true self, my helping spirits, and the intentions I hold for the ceremony. I love a good aroma-infused Epsom salt bath--but even a quick smudging, done with intention, will help.

3. Set the Space

This can be as simple or intricate as you like. I tend to have my rattle, a notebook, and a pen nearby. You’ll also want some sort of altar for the ceremony. I usually set up a temporary altar with objects to invite in the elements, make offerings to spirit, and represent my travels.

You might like to add:

• A piece of jewelry that you’ll wear throughout the trip

• Offerings that you’ll bring to the spirits of the land you’ll be encountering

• A small crystal to become infused with blessings and carried with you as you travel

• A map or postcard of the locations you’ll visit

• Representations of your spiritual allies

• Additional symbols for your travels, such as toy cars or planes, pictures, and other creative ideas

If you have more participants in your ceremony, you can invite them to contribute objects as well.

4. Invocation

The invocation calls in and gives thanks for all the spiritual support that is with you and that will be involved with your ceremony and, in this case, your travels.

Over time, most shamanic practitioners develop personal invocation practices. If you don’t have a personal invocation yet, you can simply call on any beings you work with (perhaps angels or power animals) and intuitively give thanks for all the spiritual support, both known and unknown to you, that you’ll receive. Finally, affirm that the ceremony be for the highest good of the participants, and ask that the good work of the ceremony be of benefit to all.

5. Intentions

Now you’re ready to really dive into the ceremony. Clear your head, and think about what you really want this trip to be like. Do you want ease and safety? Joyful family connections? Spiritual growth? To meet wonderful or fascinating people? To completely relax and rejuvenate?

Once you have clarity around your intentions, it’s time write them down. Some people find that staying general works best for them, while others like to be more specific. I tend to fill up several pages during this part—affirming everything from staying healthy to sitting next to wonderful people on the airplane—but always surrendering the final outcome to the great mystery.

Tip: Be sure to keep your intentions affirmative. For example, say “I’m grateful that I experience perfect health throughout my entire trip,” rather than “I’m grateful that I won’t get sick or hurt.”

6. Focus and Let Go

When your intentions are clarified and written down, it’s time to focus and align your energy with your desired outcomes. I like to do this by reading my intentions out loud as I focus on feeling that they are true. You can invite all participants to share their intentions at this time.

Once this is done, offer everything over to the care of spirit. My favorite way to do this is by burning the pages I’ve written in a small bowl, with the smoke carrying everything to spirit. “Dissolving paper” is another option—write your intentions on this special paper and watch them dissolve when stirred into water.

7. Receiving Messages

Now you have the opportunity to ask for information around your upcoming travels. Again, this can be specific or general—from getting guidance on which AirBnB to book, to receiving messages about the overall lessons and gifts your trip will offer.

If you have a journey practice, this is a great time to do a short journey and ask your helping spirits for more information. If shamanism is new to you, you might want to simply ask a single question, quiet your mind, and see what comes.

Any divination practice you’re comfortable with will work here. Draw an oracle card, read tea leaves, throw the I Ching—your choice!

8. Closing

To end your ceremony, state out loud that the ceremony is done and your work is done. Give thanks to all the beings who participated, similar to during your invocation. Then release all benevolent beings, elements, and any others who participated in the ceremony.

A Note About “Getting What You Want “

I absolutely love doing this full ceremony before I travel. When I was younger, I spent about a decade traveling around the world on my own, and I have no doubt that working with my helping spirits before and throughout my journeys contributed to my ongoing well-being.

But this isn’t to say that I did a ceremony and everything was easy—I’ve been feverishly ill in India, picked up some crazy parasites in the Amazon, gotten swindled in Hong Kong, and wandered around lost and in tears in more cities than I’d like to say . . .

But I’ve had plenty of miraculous experiences as well—from a surprise hangout with the Roots in Tokyo (one of my favorite bands at the time), to connecting with Isis in the temples of Egypt, to finding the most perfect camping spot on a busy summer weekend in Colorado.

The thing is, having a ceremony isn’t a way to control everything that happens during your travels.

Ceremonies give us a wonderful way to communicate with spirit and begin creating the energetic building blocks that bring our desires to life—but in the end, we surrender the final outcome and our highest good to spirit. (And spirit’s idea of what your soul needs might be a little different—ahem, or a lot—than your own!)

My travels have been amazingly wonderful and ridiculously challenging, but I’ve always emerged with reverence for our amazingly diverse planet and gratitude for my experience. May your travels shower you with blessings and gifts!

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What Happens During a Shamanic Session?

Are you curious about coming to a shamanic healing session, but don’t quite know what to expect? Then this is for you!

Every shamanic session begins with an intake conversation. This is your chance to tell me why you came to this appointment and everything that’s going on in your life. The more information you share, the better.

Why? First, this information helps me know what I might want to pay more attention to during my diagnostic journey and helps me understand how the messages I receive might apply to your current experience. Second, I want to be sensitive to how I share information with you. Knowing what you’re already aware of helps me understand where you might need more context and where I can dive right in.

Once the intake conversation is complete, I’ll do a diagnostic journey. This is where the helping spirits tell us what types of healing will be most beneficial for you.

Next, I’ll follow the instructions from our helping spirits to provide you with shamanic healing, divination, and mentoring. Though a session can focus on any one of these areas, all three will usually play a role.

Here’s a quick breakdown:

Healing

From a shamanic perspective, all illness, whether emotional, mental, or physical, first appears in the subtle body. Shamanic healing sessions address spiritual and energetic imbalances using a variety of techniques and energy work.

Often, I'll combine shamanism with my background in aromatherapy and plant medicine to bring about an even more holistic healing protocol. This may involve anything from an anointing treatment, to vibrational blends for you to take home, to a set of physically healing products infused with the energy of our session.

Divination

Divination is the art of communicating with the spirit world. Every shamanic healing session involves at least some divination, though you may choose for this to be the main focus. Divination allows you to ask questions about your relationships, purpose, current challenges, and more, as well as to communicate with spirit guides, loved ones on the other side, and the spirits of nature.

During a session, I'll sometimes communicate directly with the helping spirits in a journey, or I'll allow them to speak through me with the practice of mediumship.

Throughout the world, shamans have used a variety of tools for divination—from tea leaves, to throwing of the bones, to reading candle flames. I've been working with the Tarot and other oracle cards since I was 14 years old and offer card readings to support your divination session.

Mentoring

Shamanic healing sessions are also an opportunity for you to learn how to incorporate shamanic principles into your own life. This could be as simple as a bit of “homework” from your helping spirits, or it could be more in-depth training session that allows you to refine your journeying skills and eventually use shamanic healing for yourself and others.

Finally, our session concludes with integration and instructions for returning to regular life in a good way.

Want to learn more about the types of spiritual illness shamanism addresses? This free class is for you!