Category: Energy Healing

Energy Healing, Essential Oils, Family Life Education, Healing Journey, Health, Self-Discovery

Learning To Love Me – Selfcare Without Guilt

Beyond Possibilities

I grew up hating my self. There was not anything about me that someone did not tell me I need to do differently. I was a Tommy Boy, over weight, struggled with reading and school (diagnosed with dyslexia in the 3rd grade). I tried to change who I was to fit the many influences. But with a select few friends I was able to just be me. I will forever be grateful to Kim and her family who never tried to change anything. They just loved me.

Unfortunately, I fell in love with someone who I thought loved me too, but as soon as we were married, he wanted me to change everything about me. His abuse started off with verbal abuse which then turned sexual and then physical.

Amazingly, Joseph saw me. When he told me that he could see himself married to me, I tried to tell him how broken I was. I did not believe I was loveable and I did not love myself. I was ashamed of who I was and what I have been through.

Joseph and I married in 1999, we started a family. He saw through my trauma and triggers and he encouraged me to get help. He was my soft place to fall when I was not strong enough to stand.

While working for Two Little Hands Products they offered the employees training that was a self-discovery seminar. Joseph also went through the seminar and that is where everything started changing. Not changing because someone was telling me I needed to be different, but because I started learning that there was nothing wrong with me. My past was just what happened not who I was.

A friend I made during the seminar gave me the book “Remembering Wholeness” by Carol Tuttle. Joseph, got it for me on Audible so I could listen and follow along. I learned how to reconnect to my spiritual roots, to stop identifying myself through the eyes of others, my past, my fears and my failures. I learned that my thoughts shape my reality. I started following her work, I learned EFT and started learning more about other energy-clearing techniques.

For the first time I started love learning. The more I listened while following with books the easier reading became. I still us that technique as I have much better understanding and recall when I listen and follow along. I also started asking who God saw me as and what he needed me to become.

Along this journey, I started using essential oils and in October of 2013 I became a doTERRA Wellness Advocate. At my first doTERRA Convention, I felt inspired to start blogging about my experiences with mental health and abuse. Joseph was my biggest supported as I started sharing. But not everyone in my life where as supportive.  In 2014 I became Certified as an AromaDance Instructor and Certified in AromaTouch Technique. In January of 2018 I became Certified Essential Oil Coach. This allowed me to see that I could do hard things. I kept finding things that interested me and that helped me learn more about myself.

Over 10 years ago Mary Lambert – Secrets became my theme song. I no longer care if people know about my past and my insecurities.

In 2019, Ronai Brumett introduced me to the work of Bradley Nelson and the Emotion Code. In May of 2020 I completed my Emotion Code Practitioner Certification. In July of 2021 I completed my Body Code Certification.

In January of 2022, I started something I never thought I would do. I want back to school to get my degree. Although I loved learning college is hard. While doing college in n July of 2024 I completed my Belief Code Certification. In October 2025 I completed my Associate of Applied Science in Family and Human Services from Brigham Young University Idaho.

Along the way I started learning to love myself. I am not perfect at it. I spent over 40 years hating a lot of things about myself. As I have used the skills I have learned with Essential Oils, Emotion Code, Body Code, Belief Code, AromaDance, Mindful Movement, and through my college education I have release things that no longer serve me and I started loving pieces of myself. I am a work in process and I am grateful for who I am.

For one of my class projects I focused on selfcare without the guilt. This was not easy, but over the 4 weeks I started seeing the benefits of taking care of myself first. I discovered that self-care is not selfish—it is foundational. It is the fuel that supports your mind, body, and spirit, allowing you to show up fully in your life rather than running on empty. When you honor your need for rest, nourishment, connection, and regulation, you are not taking away from others—you are strengthening your capacity to love, serve, create, and heal. Self-care is an act of wisdom, stewardship, and self-respect.

I have created a journal to help you do what I did for myself.

Selfcare JournalDownload


During the process I have found what selfcare method support me for different situation. Dance is one of my best tool. Along the way I came across two more theme song for my journey. I am grateful for the Positivity Able Heart is putting out into the world. I think we are kindred spirits. Give them a listen.

As I began practicing self-care intentionally—without guilt, without justification, and without waiting until everything else was done—I noticed something profound: my capacity to cope, connect, and heal expanded. What started as a deeply personal journey slowly became something I wanted to understand more fully. I didn’t just want to know that self-care felt helpful—I wanted to know whether it was supported, especially for those of us who have lived with trauma, burnout, or years of believing our needs didn’t matter.

What I discovered was validating and freeing: modern, peer-reviewed research consistently shows that self-care is not selfish, indulgent, or optional—it is foundational. The very practices we are often taught to feel guilty for—rest, emotional regulation, boundaries, reflection, and nourishment—are the same practices shown to protect mental health, reduce stress and burnout, and support long-term resilience. Science now confirms what many of us learn the hard way: caring for ourselves is not taking away from others; it is what allows us to show up fully, sustainably, and authentically.

The research below helps remove guilt from self-care by reframing it as a necessary, evidence-based component of well-being. It supports what this journal is designed to do—help you honor your needs without shame, choose care without apology, and understand that tending to your mind, body, and spirit is not a failure of strength, but an expression of it.

Self-care practices—intentional actions individuals take to maintain or improve their physical, mental, and emotional health—have been consistently linked to improved psychological well-being and reduced stress. Research indicates that engaging regularly in activities such as mindfulness, physical rest, and holistic health behaviors strengthens resilience and mitigates the effects of stress, burnout, and psychological distress across diverse populations (Tushe, 2025). For example, studies show that structured self-care activities such as mindfulness training can significantly decrease stress and burnout while enhancing psychological resilience in students and professionals alike, suggesting that these practices function as protective factors in the face of ongoing demands rather than indulgences (Chen et al., 2025; Kwon, 2023). This evidence underscores self-care as a proactive lifestyle component that supports long-term adaptive functioning rather than a luxury reserved for the “less busy.”

Empirical research further demonstrates that self-care supports emotional regulation and mental well-being by fostering mindful awareness and self-compassion, which are associated with better stress management and interpersonal functioning. Systematic reviews and meta-analyses find that regular engagement in mindful self-care practices correlates with positive mental health outcomes, including increased self-acceptance, emotional balance, and reduced burnout symptoms in various helping professions (Monroe et al., 2021; moment). These outcomes show that self-care enables individuals to remain present, manage daily stressors effectively, and engage with life more fully—not because they are indulgent, but because they build essential psychological capacities that sustain performance, relationships, and overall health.

Importantly, research also highlights that self-care is not equally easy to adopt in conditions of elevated stress, which can paradoxically make people feel guilt or pressure when they struggle to practice it. Studies examining self-care behaviors during stressful situations such as the COVID-19 pandemic show that higher perceived stress can negatively impact the likelihood of engaging in self-care, which in turn weakens its beneficial effects on well-being (BMJ Open, 2021). This finding highlights a common challenge: guilt or internal resistance toward self-care may arise when it feels difficult, but the evidence clearly points to self-care as a key mediator that improves psychological health when regularly enacted. Rather than being selfish, self-care has a vital role in preserving wellness across life’s demands.

Loving Me

by LeeAnn Mason

I am removing the labels and stories that defined me

I am healing the child I am setting them free

I have been broken I have been beaten but they’re not going to win

I am choosing to stand up to heal from within

I am safe to feel

I am safe to heal

I am am loving me

I release what no longer serves me

I receive all that God created me to be

I am choosing the unique strengths God gave me

I am choosing to love and heal to serve myself free

I have overcome the strife

I give gratitude to every part of my life

I no longer beg I no longer fight

I claim my power, love and light

I am safe to feel

I am safe to heal

I release what no longer serves me. 

I receive all god created me to be

I am am loving me

I set myself free

Created by LeeAnn Mason/Beyond Possibilities LLC with AI.

Reference List

Ayala, E. E., Winseman, J. S., & Johnsen, R. D. (2018). U.S. medical students who engage in self-care report less stress and higher quality of life. BMC Medical Education, 18, 189. https://doi.org/10.1186/s12909-018-1296-x

Chen, S., Qi, X., & colleagues. (2025). A randomized controlled trial of mindfulness: Effects on academic stress, academic burnout, and psychological resilience in university students. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2025.1722669

Kwon, J. (2023). Self-care for nurses who care for others: The effectiveness of meditation as a self-care strategy. Religions, 14(1), 90. https://doi.org/10.3390/rel14010090

Monroe, C., Loresto, F., Horton-Deutsch, S., Kleiner, C., Eron, K., Varney, R., & Grimm, S. (2021). The value of intentional self-care practices: The effects of mindfulness on improving job satisfaction, teamwork, and workplace environments. Archives of Psychiatric Nursing, 35(2), 189–194. https://doi.org/10.1016/j.apnu.2020.10.003

BMJ Open. (2021). Relationship between self-care activities, stress and well-being during COVID-19 lockdown: A cross-cultural mediation model. BMJ Open, 11(12), e048469. https://bmjopen.bmj.com/content/11/12/e048469

Tushe, M. (2025). The role of self-care practices in mental health and well-being: A comprehensive review. Journal of Nephrology & Endocrinology Research, SRC/JONE-148.

Energy Healing, Healing Journey, Health, Self-Discovery

Movement and Emotion: The Science of Feeling Through Motion

Beyond Possibilities

Have you ever noticed how your body naturally moves with your emotions? You bounce when you’re happy, curl in when you’re sad, or tense your shoulders when you’re stressed. These patterns aren’t random — they reflect how the brain and body communicate through posture, physiology, and feeling. Research confirms what movement and healing traditions have long understood: movement changes emotion, and emotion changes movement.

Now, before I go too deep, you don’t have to overthink it. You can work through your emotions by simply putting on your favorite music and letting your body move to the music naturally. I also love doing AromaDance or Mindful Movement to move through my emotions.

The Somatic Basis of Emotion

Emotions aren’t only “in your head.” They’re embodied experiences involving the autonomic nervous system (ANS), muscle tone, breath, and interoception — our inner sense of how our body feels. When emotions are safely expressed through movement, the body can complete its stress cycle and return to balance. Movement therapies and somatic practices (e.g., gentle stretching, dance/movement therapy, rhythmic motion) have demonstrated reductions in cortisol, enhanced emotional regulation, and improvements in psychological well-being (Koch, Morlinghaus, & Fuchs, 2019; Wu, Li, & Zhang, 2023).

Joy: Expand, Express, Energize

Open-arm reach / chest opening
Expanding posture (arms wide, chest lifted) increases lung volume, influences the balance of sympathetic and parasympathetic tone, and signals openness and approach behavior — postures correlated with higher positive affect (e.g. expanded posture studies).

Light bounce / small hops
Gentle vertical bouncing raises endorphins and dopamine and stimulates spinal and vestibular systems for autonomic regulation.

Playful skipping / side-step
Rhythmic side-to-side locomotion with arm swing boosts mood, supports motor coordination, and taps into play systems.

Wiggle / spontaneous dance
Free, irregular movement (hips, torso, shoulders) enhances body awareness (interoception), modulates autonomic tone, and can increase positive affect (Koch et al., 2019).

Shake / tremor (gentle, spontaneous)
Small tremors or shakes help discharge stored motor tension and reduce autonomic hyperarousal, as in trauma-release (TRE) approaches.

Roll (gentle floor roll → stand)
Rolling shifts vestibular input and proprioceptive orientation, helping interrupt stuck tension patterns and inviting fluidity in the body.

Fear & Anxiety: Grounding, Soothing, Calming

Tap / hum
Gentle tapping or humming engages vagal pathways (via vibration) and supports parasympathetic activation, helping calm high arousal states.

Squeeze / hold (self-hug)
Applying gentle compression through a self-hug or forearm hold reduces cortisol and signals safety through proprioceptive feedback.

Sway / reach
Slow pendular motion with gentle arm reach soothes the vestibular system and offers predictable sensory input, helping regulate hyperarousal.

Sadness / Grief / Shame: Nurturing, Soothing, Softening

Brush / self-hug (gentle stroking)
Slow, affective touch activates C-tactile afferents associated with oxytocin release and supports calming networks.

Rock / squeeze (gentle rocking)
Rocking or gentle compressive movement engages vestibular regulatory systems, offering a soothing rhythm and containment for emotional processing.

Anger / Frustration: Safe Release, Grounding Power

Tense → release (clench / relax)
Voluntary muscle contraction followed by release modulates muscle spindle activity and helps the nervous system downregulate from tension.

Stomp / ground (foot strike)
Energetic foot strikes provide strong proprioceptive feedback and anchor excess energy into the ground, giving a sense of boundary.

Slam / push (controlled directional force)
Using controlled push or strike against a safe surface (e.g., wall, pillow) enables expression of force while reducing internal pressure and reactivity.

Peace / Calm / Confidence: Stabilizing & Centering

Ground / connect (rooted stance)
Soft squats, weight awareness in feet/ankles, and slow shifts help reestablish bodily stability and downregulate sympathetic tone.

Rest / restorative posture
Lying down with deep, diaphragmatic breathing stimulates the vagus nerve and promotes parasympathetic recovery.

Center / mindful micro-movement
Very gentle motions (neck rolls, shoulder circles) enhance interoceptive clarity and soothe the system, supporting self-regulation.

Pain / Fatigue / Recovery: Soothing, Flowing, Releasing

Settle / breathe (long exhale + micro shifts)
Slow, extended exhales paired with small posture adjustments relieve muscle guarding and support relaxation.

Ground / connect (light motion)
Gentle walking or standing awareness improves circulation and sensory grounding — beneficial for fatigue and mild pain.

Stretch / yawn / gentle mobilization
Stretching or yawning modulates muscle spindle feedback and encourages relaxation and renewed energy.

Why Somatic Movement Works

  • Interoception & emotional regulation: Improving body awareness strengthens emotion regulation capacity.
  • Rhythm & vestibular input: Repetitive movements (sway, rock, bounce) help regulate the autonomic nervous system.
  • Vocal + breath stimulation: Humming, sighing, and extended exhalation activate vagal pathways.
  • Free movement & dance: Encourages fluidity, creativity, and improved affect regulation (Koch et al., 2019; Wu et al., 2023).

Final Thoughts

Our feelings naturally manifest in the body. By intentionally choosing movement that mirrors or completes those expressions, we can help the body return to balance. Whether it’s a joyful stretch, a grounding stomp, or a slow restorative breath, each movement is a doorway to recalibration and liberation.

References

Dreisörner, A., & Junker, N. M. (2022). Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity. Journal of Psychosomatic Research, 157, 110847. https://doi.org/10.1016/j.jpsychores.2022.110847

Eckstein, M., Kämmerer, D., Knafo, S., & Heinrichs, M. (2020). Calming effects of touch in human, animal, and robotic social interactions. Frontiers in Psychiatry, 11, Article 567. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7672023/

Koch, S. C., Morlinghaus, K., & Fuchs, T. (2019). Effects of dance/movement therapy and dance on health-related psychological outcomes: A meta-analysis. Frontiers in Psychology, 10, Article 1806. https://www.frontiersin.org/articles/10.3389/fpsyg.2019.01806/full

Lindgren, L. (2012). Emotional and physiological responses to touch massage (Doctoral dissertation, Umeå University). Umeå University Repository. https://www.diva-portal.org/smash/get/diva2%3A568111/fulltext01.pdf

Packheiser, J., et al. (2024). A systematic review and multivariate meta-analysis of touch interventions: Effects on cortisol, pain, anxiety, and more. Nature Human Behaviour. https://www.nature.com/articles/s41562-024-01841-8

Wu, J., Li, Y., & Zhang, T. (2023). Effects of dance movement interventions on psychological health in older adults: A meta-analysis and systematic review. Brain Sciences, 13(7), 981. https://www.mdpi.com/2076-3425/13/7/981

Grief
Energy Healing, Essential Oils, Healing Journey, Health, Self-Discovery

Honoring Your Emotions Through Trauma: Natural Pathways for Healing and Resilience

Beyond Possibilities

Grief, loss, and life’s hardest traumas can feel overwhelming, leaving the heart heavy and the mind clouded. During these times, it’s not about pushing emotions away but learning how to honor and process them. By combining natural approaches—such as breathwork, journaling, meditation, energy healing, and aromatherapy—we can create supportive spaces for healing. These practices, rooted in both tradition and research, help release what weighs us down while building emotional resilience.

Energy Healing for Emotional Release

Many people hold unresolved emotions in the body, leading to stress, pain, and imbalance. Energy healing techniques like the Emotion Code, Body Code, and Belief Code are designed to release these emotional burdens.

  • Emotion Code focuses on identifying and clearing trapped emotions that may contribute to anxiety, sadness, or tension. In a study with 146 participants, significant reductions in self-reported depression, anxiety, and PTSD symptoms were observed after sessions with this modality, though more controlled research is needed (Gelb et al., 2021).
  • Body Code expands this approach to include physical, energetic, and structural imbalances that can affect overall wellness.
  • Belief Code addresses limiting subconscious beliefs that may keep people stuck in cycles of grief or pain. Once emotional barriers are released, healthier thought patterns can emerge.

While scientific validation continues to grow, these approaches align with widely accepted psychological concepts of mind-body connection and the importance of processing emotions rather than storing them internally (Bucci, 2025).

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Unlock the Secrets to Lasting Emotional Wellness in Just a Few Days & Transform Your Life by Joining the Immersion Path.

Natural Tools for Emotional Healing

Breathwork

Breathwork helps regulate the nervous system and calm emotional reactivity. By slowing and deepening the breath, the body shifts from a fight-or-flight state into a calmer, more restorative mode.

Journaling

Writing out feelings provides clarity and helps organize overwhelming emotions. Journaling offers a safe space to name experiences, uncover insights, and begin reframing grief into meaning.

Meditation

Meditation practices—whether focused attention, mindfulness, or loving-kindness—help reduce distress and promote emotional stability. Neuroimaging studies show that meditation activates brain regions linked to empathy and regulation, such as the insula and anterior cingulate cortex (Fox et al., 2016).

Aromatherapy with doTERRA CPTG® Essential Oils*

Scent has a direct influence on the limbic system, the part of the brain that governs emotions and memories. Using doTERRA Certified Pure Tested Grade (CPTG®) essential oils can provide powerful emotional support during times of grief:

  • Console® Comforting Blend (Rose, Ylang Ylang, Frankincense, Sandalwood) offers calming, balancing support when sadness feels heavy.
  • Forgive® Renewing Blend (Nootka Tree, Thyme, Melissa) encourages self-compassion and renewal during emotional recovery.
  • Cheer® Uplifting Blend (Wild Orange, Cinnamon Bark, Star Anise) sparks optimism and helps shift lingering gloom.
  • Bergamot Essential Oil has shown promise in reducing PTSD-related symptoms such as sleep disruption and negative mood in first responders (Daniel, 2023).
  • Lime Essential Oil has been shown to imbue the soul with a zest for life and promotes courage. It is renewing, energizing and purify. Paired with other oils it magnifies their effect.
  • Balance® Grounding Blend The warm, woody aroma of doTERRA Balance Grounding Blend helps create a calming, quieting environment as you consider all aspects of life: relationships, work, fitness, health, and emotional well-being.
  • Peace® Reassuming Blend A gentle blend of floral and mint oils, doTERRA Peace Reassuring Blend serves as a positive reminder that you don’t have to be perfect to find peace.

From a biochemical perspective, compounds like linalool (Lavender, Clary Sage) and beta-pinene (Lemon, Lime, White Fir) interact with neurotransmitter systems linked to serotonin and dopamine, potentially easing anxious or sad feelings (doTERRA, n.d.-b).

While results vary, aromatherapy remains a gentle, non-invasive complement to emotional healing practices. Safety should always be prioritized, including dilution for topical use and sourcing oils from reputable providers such as doTERRA (Johns Hopkins Medicine, 2024).

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Bringing It All Together

Honoring emotions during grief and trauma means allowing space for release, reflection, and renewal. Breathwork, journaling, meditation, energy healing, and essential oils each offer unique pathways toward peace. Together, they create a holistic framework for processing heavy feelings while building resilience for the road ahead.

Healing is not about forgetting loss—it’s about finding light in the darkness and carrying forward with strength and compassion.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

Energy Healing, Essential Oils, Healing Journey, Health, Self-Discovery

Achieve Victory Over Vices: Overcoming Addictions with Essential Oils, Mindfulness, and Emotional Healing

Beyond Possibilities

We’ve all had that “just one more” moment—just one more cookie, one more cup of coffee, one more scroll through social media. While some habits are harmless in moderation, others can snowball into patterns that steal our time, health, and peace of mind. Whether it’s sugar, soda, caffeine, alcohol, tobacco, gaming, gambling, or even hours lost in the glow of your phone, the good news is this: you are not powerless.

Through a powerful blend of mindfulness practices, essential oils, and emotional energy work, you can reclaim control and create the freedom you crave.

Understanding the Pull of Addiction

Addiction—whether to substances or behaviors—alters brain chemistry, rewiring our reward system to crave the “hit” of dopamine and other feel-good chemicals (Volkow et al., 2016). While substance addictions like alcohol, nicotine, or sugar involve a physical dependence, behavioral addictions—such as gaming, gambling, or compulsive scrolling—can be just as consuming. The underlying mechanism is the same: repeated exposure to a stimulus that triggers pleasure leads to stronger cravings and weakened self-control (Pine Rest, 2023).

The encouraging news? Recovery isn’t always a straight road through clinical treatment alone. Many “natural recoverers” have kicked habits by building self-awareness, using supportive tools, and making intentional lifestyle changes (Harvard Health, 2012).

Mindfulness: The First Step Toward Freedom

Mindfulness helps you notice the urge before it turns into action. It strengthens the “pause button” between craving and choice. Simple practices like deep breathing, meditation, gratitude journaling, and mindful movement can regulate your nervous system, reduce stress, and reframe your relationship with urges (Garland et al., 2014).

Pair mindfulness with intentional self-care, and you start to rewire the brain toward healthier rewards.

Essential Oils: Nature’s Support System for Recovery*

Aromatherapy works through the olfactory system to influence mood, memory, and emotion—areas of the brain directly connected to craving and habit loops (American Addiction Centers, 2021). Essential oils can help manage withdrawal symptoms, regulate mood, and reinforce emotional stability during recovery (Avenues Recovery, 2024).

2. Choose According to Your Challenge:

Tobacco / nicotine: Black pepper, angelica, lavender, peppermint, rosemary, sweet orange, Roman chamomile (Avenues Recovery, 2024).

Alcohol withdrawal: Ginger, lemon, lavender, black pepper, geranium, fennel, grapefruit, mandarin, rosemary, Roman chamomile (Avenues Recovery, 2024).

Appetite, sugar, food cravings: Grapefruit oil helps suppress appetite and reduce withdrawal-related stress (Avenues Recovery, 2024).

Anxiety, mood regulation: Bergamot, lavender, lemon—promoting calm and uplifting states (Avenues Recovery, 2024).

Behavioral addictions:

  • To enhance self-control: Adaptiv, bergamot, Spanish sage, MetaPWR, pink pepper, manuka, Beautiful, HD Clear.
  • To help with distraction: InTune, Thinker, Abode, lemon, rosemary, Northern Escape, guaiacwood, litsea, Balance, Harvest Spice.
  • To enhance restful moments: Frankincense, myrrh, rose, Hawaiian sandalwood, cypress, Forgive, Frankincense, Integrity.
  • To energize: Lemon, rosemary, peppermint, spearmint, juniper, coffee, Fat-Free Body Oil, eucalyptus, inula, cinnamon, cedarwood, holy basil.
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The Missing Link: Clearing the Root Cause with Emotional Healing

Many addictions—whether physical or behavioral—stem from trapped emotions, unresolved trauma, and limiting beliefs. This is where The Emotion Code®, The Body Code™, and The Belief Code® from Discover Healing come in.

  • The Emotion Code® helps identify and release trapped emotions stored in the body that can drive addictive behaviors.
  • The Body Code™ addresses imbalances in the body—physical, emotional, and energetic—that contribute to cravings or compulsive patterns.
  • The Belief Code® targets and clears faulty beliefs that keep you feeling stuck, such as “I can’t change” or “I need this to cope” (Discover Healing, n.d.).

By combining these techniques with essential oils and mindfulness, you address the addiction from all angles—mind, body, and spirit.

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Creating Your Victory Plan

  1. Identify your triggers. Keep a journal to notice when cravings strike.
  2. Choose your oils from the list above to match your biggest challenges.
  3. Practice mindfulness daily—even 5 minutes makes a difference.
  4. Release trapped emotions and limiting beliefs through Emotion Code, Body Code, and Belief Code sessions.
  5. Celebrate small wins and track your progress.

Overcoming addictions—big or small—is not about willpower alone. It’s about creating an environment and internal state that supports your success. With the right tools, the right mindset, and the right support, victory is within reach.

Week-by-Week Structure

Week 1: Foundations & Embodiment

  • Introductions & Goal Setting
  • Guided diaphragmatic breathing or slow-paced breathwork (just 5 minutes/day).
    • Evidence: Breathwork significantly reduces stress, anxiety, and depressive symptoms, improves heart-rate variability, and enhances parasympathetic activity. News-MedicalNature
  • Opening discussion: Triggers, hopes, and current habits.
  • Gentle movement: mindful walking or light yoga to start attuning to body-mind connection.

Week 2: Breath as Reset

  • Teach cyclic sighing (focus on the exhale) and ultra-brief breath counting exercises.
    • Evidence: These techniques improve mood, reduce anxiety, and promote faster recovery from stress-induced cravings. PMC+1
  • Daily micro-practice: choose one—cyclic sighing or breath counting for 5 minutes.

Week 3: Mindfulness for Craving Resilience

  • Practice mindful pauses and urge surfing—observing cravings without reacting.
  • Short mindfulness audio exercise (~10 minutes) to help reduce alcohol or food intake. WIREDTIME

Week 4: Aromatherapy & Emotional Anchoring

  • Introduce lavender (for anxiety/sleep), citrus oils, rosemary, cinnamon—used via inhalation or diluted application.
    • Evidence: Lavender inhalation can reduce anxiety and improve sleep; other oils offer antioxidant, anti-inflammatory, and mood-regulating benefits. FrontiersPMC+1MDPIScienceDirect
  • Create a personalized “craving support blend” ritual.

Week 5: Movement

  • Gentle movement routines: yoga or mindful walking.
    • Evidence: Yoga supports mood regulation, sleep, anxiety reduction, and helps those in addiction recovery. Verywell Mind

Week 6: Emotional Healing & Reflection

  • Emotional check-in and journaling: exploring guilt, self-compassion, and recovery identity.
  • Introduce breathwork for emotional release (e.g., guided holotropic or expressive breathing).
    • Although preliminary, holotropic breathwork has shown potential in reducing anxiety and supporting addiction recovery. ResearchGate

Week 7: Integrative Daily Practices

  • Build a daily toolkit integrating breathwork, mindfulness, aromatherapy, movement, and supplements.
  • Small group sharing: which routines worked best and why.
  • Dedicated “re-entry” breath + oil ritual to counter cravings or stress.

Week 8: Maintenance & Moving Forward

  • Final reflections, personal recovery plans, community-sharing.
  • Resources for continued growth: local mindfulness groups, online breathwork guides, certified aromatherapists.
    • Emphasize ongoing support, whether through community, therapy, or peer groups.

Supporting Evidence Summary

PracticeBenefits Explained by Research
BreathworkReduces stress, anxiety, depressive symptoms; improves mood and craving resilience. News-MedicalPMC+2PMC+2Nature
MindfulnessEnhances emotional regulation, lowers craving and substance misuse risk. BioMed CentralHarvard HealthHealthWIREDJAMA NetworkU of U Health
Essential OilsAlleviate anxiety, improve sleep, modulate mood; antioxidant/anti-inflammatory effects. FrontiersScienceDirectPMC+1MDPI
Movement/YogaReduces depression, anxiety and enhances mental health—beneficial in addiction context. Verywell Mind

*⚠DISCLAIMER⚠ All media content created by Beyond Possibilities and the AromaVibe is intended for educational purposes only. *These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

References

American Addiction Centers. (2021). Aromatherapy and addiction recovery. https://americanaddictioncenters.org/blog/aromatherapy-and-addiction-recovery

Avenues Recovery. (2024). Essential oils for addiction. https://www.avenuesrecovery.com/understanding-addiction/drug-rehab/essential-oils-for-addiction/

Discover Healing. (n.d.). The Emotion Code, The Body Code, and The Belief Code. https://discoverhealing.com/

Garland, E. L., Froeliger, B., & Howard, M. O. (2014). Mindfulness training targets neurocognitive mechanisms of addiction at the attention-appraisal-emotion interface. Frontiers in Psychiatry, 4, 173. https://doi.org/10.3389/fpsyt.2013.00173

Harvard Health. (2012). Natural recoverers: Kick addiction without help. https://www.health.harvard.edu/blog/natural-recoverers-kick-addiction-without-help-201202134236

Pine Rest. (2023). Behavioral addictions: Why do I keep doing this?. https://www.pinerest.org/newsroom/articles/behavioral-addictions-why-do-i-keep-doing-this/

Volkow, N. D., Koob, G. F., & McLellan, A. T. (2016). Neurobiologic advances from the brain disease model of addiction. The New England Journal of Medicine, 374(4), 363–371. https://doi.org/10.1056/NEJMra1511480

Breathwork

Nivethitha, L., Mooventhan, A., & Manjunath, N. K. (2016). Effects of various pranayama on cardiovascular and autonomic variables. Ancient Science of Life, 36(2), 72–77. https://doi.org/10.4103/asl.ASL_178_16

Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353

Balban, M. Y., Morrissey, K., Cao, A., Arulpragasam, A. R., Prust, M. J., Krishnan, A., … & Spiegel, D. (2023). Breathing practices for affective regulation: Investigations into physiology, behavior, and mechanisms. Cell Reports Medicine, 4(1), 100897. https://doi.org/10.1016/j.xcrm.2022.100897

Mindfulness

Bowen, S., Chawla, N., & Marlatt, G. A. (2011). Mindfulness-based relapse prevention for addictive behaviors: A clinician’s guide. Guilford Press.

Li, W., Howard, M. O., Garland, E. L., McGovern, P., & Lazar, M. (2017). Mindfulness treatment for substance misuse: A systematic review and meta-analysis. Journal of Substance Abuse Treatment, 75, 62–96. https://doi.org/10.1016/j.jsat.2017.01.008

Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225. https://doi.org/10.1038/nrn3916

Essential Oils / Aromatherapy

Perry, N., & Perry, E. (2006). Aromatherapy in the management of psychiatric disorders: Clinical and neuropharmacological perspectives. Central Nervous System Drugs, 20(4), 257–280. https://doi.org/10.2165/00023210-200620040-00001

Koulivand, P. H., Khaleghi Ghadiri, M., & Gorji, A. (2013). Lavender and the nervous system. Evidence-Based Complementary and Alternative Medicine, 2013, 681304. https://doi.org/10.1155/2013/681304

Lakhan, S. E., & Vieira, K. F. (2010). Nutritional and herbal supplements for anxiety and anxiety-related disorders: Systematic review. Nutrition Journal, 9(1), 42. https://doi.org/10.1186/1475-2891-9-42

Movement / Yoga

Field, T. (2016). Yoga research review. Complementary Therapies in Clinical Practice, 24, 145–161. https://doi.org/10.1016/j.ctcp.2016.06.005

Sivaramakrishnan, D., Fitzsimons, C., Kelly, P., Ludwig, K., Mutrie, N., Saunders, D. H., & Baker, G. (2019). The effects of yoga compared to active and inactive controls on physical function and health-related quality of life in older adults: A systematic review and meta-analysis of randomized controlled trials. International Journal of Behavioral Nutrition and Physical Activity, 16, 33. https://doi.org/10.1186/s12966-019-0797-2

Holotropic / Expressive Breathwork

Brewerton, T. D., Eyerman, J. E., Cappetta, P., & Mithoefer, M. C. (2012). Long-term abstinence following holotropic breathwork as adjunctive treatment of substance use disorders and related psychiatric comorbidity. Journal of Alternative and Complementary Medicine, 18(9), 795–802. https://doi.org/10.1089/acm.2011.0284

Energy Healing, Healing Journey, Making a Difference, Self-Discovery

Free to Feel, Ready to Heal: Releasing Trapped Emotions, Realigning the Body, and Renewing Belief

Beyond Possibilities

Have you ever felt like something deep within is holding you back—an invisible weight you can’t quite name?

You’re not alone. So many of us carry emotional baggage, imbalances, and outdated beliefs that quietly shape our thoughts, relationships, health, and confidence. The good news? You can release it. You can reset. And you can rise.

Here at Beyond Possibilities, we believe healing isn’t about pushing harder—it’s about gently peeling back the layers and finding alignment with who you were always meant to be.

What Are Trapped Emotions?

Trapped emotions are unresolved emotional energies stored in the body from past experiences—grief, fear, anger, shame—that were never fully processed. Over time, these trapped energies can lead to physical discomfort, mental distress, or even blockages in personal growth.

Using the Emotion Code®, a powerful yet simple method created by Dr. Bradley Nelson, we identify and release these hidden emotional energies. Through muscle testing and intention, we allow the body’s subconscious mind to guide the way, promoting emotional balance and inner peace. Many clients report feeling lighter—like they’ve finally exhaled after holding their breath for years.

Beyond Symptoms: Addressing Misalignments and Imbalances in the Body

Trapped emotions are just one piece of the puzzle. The Body Code® dives deeper into six essential areas of imbalance—energies, circuits and systems, toxins, pathogens, structural misalignments, and nutrition/lifestyle. This holistic system allows us to work with the body’s natural ability to heal itself.

Have a persistent ache that seems to defy medical explanation? Chronic fatigue that no supplement has fixed? The Body Code might uncover underlying energetic misalignments or imbalances that conventional methods overlook. These aren’t just symptoms—they’re signals. And we’re here to listen.

Rewriting the Story: Clearing Faulty and Limiting Beliefs

Your beliefs shape your reality. And many of us are living inside beliefs that were never ours to begin with—beliefs inherited from family, society, or painful experiences. These beliefs whisper lies like: I’m not good enough. I’ll never succeed. I have to struggle to be loved.

The Belief Code® offers a breakthrough process to identify and release these subconscious programs and replace them with beliefs that are empowering and true. Using a mapped system of belief types and subconscious discovery tools, we pinpoint the exact beliefs holding you back and clear them energetically—so your internal programming finally aligns with your soul’s potential.

If you’re ready to shift the story you’re telling yourself—and step into one rooted in truth, trust, and possibility—this is your invitation. Schedule a session with me and experience what it feels like to release emotional burdens, reset your energy, and realign with who you truly are. Whether you’re curious or committed, I’ll meet you where you are and walk with you every step of the way. You don’t have to carry it all anymore.

Schedule a session now

The Discovery Healing Immersion Path: A Journey of Transformation

Whether you’re navigating burnout, recovering from trauma, or simply seeking a more aligned life, the Immersion Path offers a supported, step-by-step experience in deep energetic healing. At Beyond Possibilities, we walk this path with you—through Emotion Code, Body Code, and Belief Code sessions—to clear what no longer serves and create space for what does.

This isn’t just a one-time fix; it’s a transformational journey. The Immersion Path is ideal for anyone who’s ready to commit to meaningful, lasting change—physically, emotionally, mentally, and spiritually.

Ready to Go Beyond?

If your heart is whispering there must be more, we invite you to explore a session or package through our Mentoring and Classes page. Whether you’re brand new to energy work or deeply intuitive, our goal is to guide you gently but powerfully into alignment—body, mind, and spirit.

You are not broken. You are not too much. You are not behind.

You are becoming—and we’re here to support your journey Beyond Possibilities.

✨ Let’s release, realign, and rise—together.