10 Tips for Making Meditation a Habit

Do you struggle with meditation?

Feel like you’re “doing it wrong” or worse - not meditating at all?

I totally feel you! Meditation is a daily commitment to show up even in the midst of the “busyness” of our lives. In fact, it is going to be the tool that helps us more than we’ll ever know!

Are you curious of how to create a simple and sustainable meditation practice?

I’ve created just the thing for YOU!

My 13 page guidebook with 10 Tips inside for making meditation a habit.

Let’s encourage each other to keep showing up, sitting and finding stillness within.

After you download, be sure to visit my facebook page and let me know your thoughts!

Big Love Xx

Allie Rae

5 Tips to Support you During Cold & Flu Season

Happy October! I can't believe we are already heading into the holiday season. Time has flown by this year. Do you agree?

During what can be one of the busiest times of the year, it is very easy for the immune system to get taxed and eventually fail us 🤧...resulting in colds, the flu and all sorts of respiratory infections. Who has time to get sick these days? Not me!! Especially with a baby on the way!

I'm actually oddly excited for all of this to come because I KNOW and BELIEVE in the power of essential oils 🌿 and how they've shown up in my life to support me. They are one of my greatest tools and "best kept secrets" for immune boosting power. That's why I am sharing with you today the top 5 tips to help support you during this busy time of year. Who has time to get sick?? Although...a good Netflix binge is always nice 😉

1. The infamous “Cold & Flu Bomb”

8 drops Frankincense 
8 drops Melaleuca 
8 drops On Guard
8 drops Lemon
8 drops Oregano 

Place drops in a 10ml roller ball (you can purchase on Amazon) and top with fractionated coconut oil for the ultimate immune bomb!


  • Roll on everyone's feet 2x per day 

  • Roll on adults neck 

  • Take 1 drop of each in a veggie cap if you desire 

2. Immune Boosting Diffuser Blends 

  • Diffuse 3 drops of Breathe (a respiratory blend that is pure magic) with 2 drops of Arborvitae to ease congestion at night

  • Diffuse On Guard (protective blend) in living spaces to kill germs and bacteria.

  • Another great diffuser blend:

"Immunity Simulator"
3 drops Lavender
2 drops Geranium 
1 drop Rosemary
1 drop Tea Tree

3. What about Sinus, Phlegm & Ears?

  • Roll Breathe around sinus areas and bottoms of feet to ease congestion. You can also roll some right over the chest and underneath the nose for ease of breathing

  • Place 2 drops of Lemon in water to help break up the phlegm 

  • Rub 1 drop Basil and 1 drop Melaleuca (Tea Tree) around the ears to help drain the fluid and eustachian tubes

4. Natural Sore Throat Spray

Get a 25ml glass spray bottle and mix:
5 drops Lemon
5 drops Melaleuca 

Top with Apple Cider Vinegar and use as necessary. 

5. Tummy Tamers & Cooling 

  • Roll DigestZen around the tummy to ease nausea and upset stomach

  • Rub/roll peppermint on the feet to help cool the temperature

👉 ARE YOU READY to create your own wholesale account with doTERRA and shop all essential oils and products for 25% off? Help your family stay immune this season with natural health care tools. Be your own health advocate!

➕➕ PLUS take a look at these simple immune boosting diffuser blends!


The doTERRA Difference

There are so many reasons why I decided to partner with doTERRA to improve and up-level my personal health, my home and my family. I continue to see the amazing effects these oils and products have on my life and therefore share them confidently knowing the impact they'll have on someone else's life too. 

Watch this video less than 14 minutes long for a full download and explanation of why I love doTERRA and the impact they are making around the globe. 

If you're interested in purchasing oils for 25% off, you can create your own wholesale account here. As always, contact me with any questions! 

Big Love Xx
Allie Rae

Why get your own Wholesale Account with doTERRA?

What does it mean to have a wholesale account/membership with dōTERRA? There are many misconceptions and confusions so I thought I’d take you through the super simple no brainer benefits here if you’re into health & wellness:

👉 Access to 25 to 50% off products
👉 Access to an awesome program that gives back 10-30% of your purchase (LRP)
👉 Access to shipping costs returned through LRP
👉 Delivery straight to your door
👉 Customized welcome kit from myself
👉 Access to Education, Classes, Private Forum, Video Trainings and more with my Global (yes!) team and me
👉 Monthly email from me with tips, education, diy recipes, diffuser ideas and more

❌ NO monthly order minimum
❌ NO monthly order commitment
❌ NO obligation to sell

⭐️ The Membership fee ($35) is 💯 free when you get a kit upon registering. ⭐️

If you’re interested in how to upgrade your health, your home and your life, message me! I’d love to answer any questions you may have and personally guide you on this journey...not to mention send you a customized welcome gift snail mail style! 

Big Love! Xx
Allie Rae

Conquer your Cravings

Do you crave sweets?
Are you struggling to shed those extra pounds?
Is it difficult to not eat something sweet after a meal?
Are you ready to dive in and create a new relationship to food?
Is drinking coffee or caffeinated tea necessary to start your day?
Do you feel like you lack the will power when it comes to cutting down on sugar?

If you said "yes" to any of the above, then stay tuned for my next greatest offering that is all about cleansing from....you guessed it, SUGAR

Many of us eat too much processed sugar and feel overwhelmed at the idea of cutting it out of our diet completely. I totally understand as I happen to have a bit of a sweet tooth myself. (Plus, it doesn't help to have a partner with a sweet tooth also!)

Stay tuned for full details coming to you next week! 

For now, download my 10 Quick & Dirty Tips for Dealing with Sugar Addiction here

This is a guide that will  help conquer & curb your sugar cravings and bring your body back into harmony. I can't wait to hear what you think. 

Big Love! Xx
Allie Rae

Mindfulness & Heart Health

Have you ever been so engaged in something that you love to do that you completely lose track of time? You were so present and attentive to a creative activity that everything else seemed to just fade away. In those moments of authentic joy, you experienced mindfulness.

Mindfulness is being completely aware of the present moment, focusing solely on being where you are and attending only to what is right in front of you. So many of us live in psychological time, meaning we are either dwelling on our past or considering our future, while completely neglecting what is real – our now!

There are many ways to deliberately cultivate mindfulness. Meditation is an excellent tool for achieving and maintaining optimal physical, mental, and emotional health. Meditation has been shown to lower stress levels, increase energy, inspire greater creativity, and enhance mental clarity. It has even been scientifically proven to lower the risk of addictiondepressioneating disorders, and anxiety!

Research has also found that people who consistently cultivate mindfulness through meditation improve their heart health and are substantially less likely to have cardiovascular issues, including heart disease, heart attacks, and strokes.                                                                                                                                         

Whether or not you are experiencing stress, cultivating mindfulness in your life through meditation is important for optimal health!

As with everything, bio-individuality plays a role as there are countless practices available. Experiment with a variety of meditations and find what works best for you. Remember that what works for you at one time may not work at a different time, so it’s important to be open and flexible to change.

Here are a few practices to improve mindfulness, heart health, and overall well-being. Feel free to experiment with one or more to see what resonates with you!

1.     Mindfulness Meditation – The Body Scan

One way to practice mindfulness is doing a body scan. Simply sit or lie on your back with your eyes closed. Start by noticing your breath and bringing your full attention to its natural flow. Then gently bring your awareness to the sensations in your body – the temperature, tingling or buzzing in your hands, constriction in certain muscles, or the feeling of your weight being held by the floor or chair. Then, very gradually, focus your attention on each part of your body, scanning from your toes, legs, and pelvic region up to your stomach, chest, back, arms, hands, neck, and head. Without having any agenda or expectation, focus your full attention on each body part, becoming more and more mindful and relaxed.

For a guided body scan meditation, try this video led by Jon Kabat-Zinn.

 2.     Well-Being Meditation – Meditation for the Heart

Another way to cultivate mindfulness is through a heart meditation. For this one, sit or lie comfortably and bring your awareness to your heart. See what arises. Gently notice your breath as it moves in and out of your heart center. As you focus on your breath and become more relaxed, ask your heart what it would like to share with you. Then simply listen without expectation or judgment. If you don’t hear any response from your heart, that’s okay, too! Just continue to focus on your heart center and follow your breath as it flows in and out of this area.

For a guided heart meditation, try this video led by Christie Marie Sheldon.

 3.     Breathing Meditation – 4-7-8 Breath

Using breathing exercises to focus on the breath can help cultivate mindfulness and support heart health. One great breathing exercise is the 4-7-8 breath. Inhale through your nose for four counts, hold the breath in for seven counts, and then release it for eight counts. Repeat this cycle of breath three to five times. Notice how it helps slow down your breath, which slows down the heart rate and supports deeper relaxation. (This form of breath work isn’t recommended if you are pregnant or have high blood pressure).

For more on the 4-7-8 breath, check out this video from Andrew Weil, MD.

If you find yourself dwelling on the past, stuck in regret and guilt, or anticipating the future, lost in worry and anxiety, then cultivating mindfulness could be beneficial! Enjoy these exercises or experiment with your own mindfulness practices to guide you back to the present moment. Cultivating mindfulness is a practice and takes consistency, patience, and compassion – so be easy with yourself! Remember, not only will you be creating relaxation for your heart, but you will enhance the quality of your life by being fully attentive to the richness of your NOW!

*used with permission of IIN

6 Ways to Lift Your Mood in Minutes

When you’re in a bad mood, what’s the one thing that snaps you out of it no matter what? What makes you feel amazing on a not-so-great day?

One of the key things I learned while studying at the Institute of Integrative Nutrition is how to fuel myself and refresh my outlook through primary food – the relationships, work, exercise, and spiritual practices that fill me up in ways food can’t.

Today, I want to share my favorite ways to turn a negative mood into a positive mood and instantly feel reenergized and inspired. 

Physical movement is high on my list! Especially when I’m feeling a little down. I try to get myself moving in any way. Some of my favorite ways to move are obviously yoga, but also spin, barre, nature walks and hikes. 

Even just stepping outside, putting your feet in the grass or dirt and connecting with the Earth can be of huge benefit to our health. I love going for a walk in my neighborhood or taking my book to the backyard to breathe in fresh air and connect with nature.

Fun and laughter are great medicine for low moods. Laughing with a friend, watching a funny movie or show, playing with my kitties, and singing are ways I cheer myself up.

I reconnect and recharge through prayer, meditation, journaling, writing a gratitude list, breathing deeply, and reminding myself that difficult moments will pass and that ultimately everything is temporary.

Surrounding myself with family, talking to a good friend, getting a hug, or even connecting with like-minded people on FacebookInstagram, and other social media outlets make me feel more connected and less alone. 

A warm cup of tea, healthy meal, energizing juice, or some raw chocolate can lift my mood in minutes.

Now it’s your turn. What’s your favorite way to improve your mood and reenergize yourself? Tell me in the comments below. I can’t wait to hear from you!

Big Love,
Allie Rae