“Often we are reluctant to promote self-love mostly because we confuse it with selfishness. Since we are humans, we ought to have a healthy love for ourselves; it is from this fount that love flows out to others.” ~ Mason Olds

Are you running yourself ragged? Are you over-extending yourself? Are you setting aside time to recharge? Are you distancing yourself from the chaos? Are you finding a reason to smile? Are you giving yourself grace? Love starts inside, from within. You don’t always have to come last on your list of priorities. Join me for a special 14-day Self-Love series and find new ways to say “I love me!”

I find it helpful to journal while I digest information like this. I've included questions for you to answer as you go through this! Also, there is a great free download at the bottom you're welcome to download & print.

Day 1

Recite positive affirmations.

The mind is a powerful thing. We don’t always realize the impact our thoughts can have. When you look in the mirror, what thoughts come to mind? Do you find the flaws and focus on them? I think if we were all honest for a minute, we’d admit that far too often we speak negatively towards ourselves. “I’m not strong enough. I can’t do this. No one would find this attractive. I’ll never be like her.”

STOP. Don’t sabotage yourself like that. Start telling yourself the story you want to be a part of. Use positive language; speak truth over yourself. Try these…

  • I attract positivity and happiness.
  • I think in abundance, not scarcity.
  • I am secure in who I am.
  • I am present, patient, and calm.
  • I am becoming a better me every day.
Go one step further… write these down and post them on your wall. Recite them daily! Watch and see the magic happen!

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What other positive affirmations would you add to this list?

Day 2

Pamper yourself.

Go ahead… treat yourself to a little pampering! You work hard and you deserve to take a moment to yourself and recoup. Here are some fun ideas…

  • Get a manicure and pedicure.
  • Enjoy a special coffee drink.
  • Hire a cleaning service.
  • Take a hot bubble bath.
  • Order an exciting dish for dinner.
  • Get a massage or facial.
  • Drink some wine with a friend.
  • Binge watch a popular show.
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How would YOU like to be pampered?

Day 3

Take time to read.

Sitting down with a good book can be just the kind of self-love you need. Not only can it help reduce your stress, it can help stimulate your mind. Keeping your brain engaged prevents it from losing power. You want it working for a long time, right?

>> It can also improve your writing skills, increase your attention span, create stronger analytical thinking, improve focus and concentration, and even spur you on to be more empathetic towards others. Give it a try and see what happens! Diffuse some Peppermint and Lemon while you’re at it - I think you’ll like it!

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What kind of book do you like to grab?

Day 4

Meditate. Be quiet.

Shhhhh…. Let there be silence! We live in such a go, go, go kind of world. Everywhere you turn there is noise - our phones, the tv, our computers, our families - it’s all around us. Take a minute to sit in the quiet and meditate. This allows you to clear your thoughts and enter into a calm state of mind. It can also lower your stress and reduce brain chatter. Here’s how you do it…

  • Find a place quiet to sit.
  • Set a time limit (5-10 minutes is a good place to start).
  • Diffuse an oil like Stress Away, Frankincense, or Valor.
  • Sit with your feet on the floor or loosely cross-legged, whatever position is stable and is comfortable.
  • Feel your breath and follow it as it goes in and out.
  • Notice when your mind has wandered and return it to your breath.
  • When your time limit is up and you’re ready, gently lift your gaze. Open your eyes; take notice of sounds in the environment. Notice how your body feels in that moment - your thoughts and emotions - recognize them. Go in kindness.
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Have you ever meditated? Did you do anything different that helped you clear your mind?

Day 5

Take a technology break.

Unplug it. Turn it completely off. Tuck it away. Do whatever you need to do to step away and give yourself a technology break. We are constantly inundated with information - news, pictures of friends, texts, random people dancing like fools, music, emails, and the list goes on. Our attention spans seem to be getting shorter and shorter. Plus - so much of what is out there is negative - and that just fills our brains and hearts, making it harder to push through and rise above. Did you know? Studies have shown that higher levels of screen time have been linked to an increased risk of depression and lower well-being.


You get to choose the length of time, but I would suggest a few hours at a time. For example, if you want to make sure you are present and engaged with your family, take a break from 5-8 pm every night. If you want to take it to the next level, break away for a day or more! Take note of how it affects your attitude and demeanor. You might be surprised at how freeing it actually feels!

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Are you ready for a break like this?

Day 6

Journal every morning.

I know this might feel silly, but give it a try. Even if your thoughts don’t quite make a lot of sense that early, jot them down anyways. Journaling in the morning can help you start things off on the right foot and get your mind in the right place. Not sure where to start? Challenge yourself to write down three things you are grateful for and why. Do that every morning and branch out from there.

Have something you’re struggling with? Write it down. Then grab your bottle of Release and inhale. Have something you’re excited about? Write it down. Then grab your bottle of Joy and inhale. Have some emotions you’re trying to sort through? Write them down. Then grab your bottle of Clarity and inhale. Have some new goals and dreams? Write them down. Then grab your bottle of Envision and inhale.

Add a date to the top of the page. A year from now you can go back and see how far you’ve come!

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Have you ever done this? What results have you seen?

Day 7

Use essential oils.

I’ve already mentioned several oils you can be using during this challenge. But why is it good to incorporate these?

Fragrances can have quite a powerful impact on your emotional state. As soon as you take a whiff, the airborne odor molecules travel up the nose to your olfactory receptors, which then relay messages to other parts of the brain. Your sense of smell is the only one of the five senses that is directly linked to the limbic lobe of the brain, the emotional control center. So grab those oils and inhale or diffuse them! Some of my favs are Peace and Calming, Citrus Fresh, Valor, Believe, and Abundance. Find what works for you and use them consistently!

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Day 8

Take up a new hobby.

Having a hobby can surprisingly come with a lot of benefits! Not only is it entertaining, it can give you a sense of control and fulfillment. It allows you to put your time and energy into something you’re passionate about. A hobby can be a way to express yourself through art; it can be a form of service. It can be a way to enhance your own skills or even bring people together for a sport or physical activity. No matter what kind of hobby you choose, the excitement we feel when we pursue something we love fills our lives with meaning. Here are some ideas to get you started…

  • Hiking
  • Archery
  • Yoga
  • Fishing
  • Calligraphy
  • Pottery
  • Flower arranging
  • Knitting
  • Scrapbooking
  • Woodworking
  • Gardening
  • Book club
  • Learn a new language
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What other hobbies could you add to this list?

Day 9

Color, paint, or draw.

Going right along with yesterday’s challenge, take today to color, paint, or draw. This may seem juvenile, but believe it or not, the simple act of coloring is very relaxing, bringing about a sense of peace and a decreased amount of stress. According to clinical psychologist Scott M. Bea, PsyD, from the Cleveland Clinic, it has everything to do with refocusing our attention. It takes the attention off ourselves (and our daily stressors) and onto the event in front of us. Your brain is focused on a simple activity and not all the other clutter and chaos of life. Lastly, there are no real risks involved. If you decide to color outside the lines, nothing bad will happen. How freeing is that?!

In a 2006 study, researchers found that mindfulness art therapy for women with cancer helped to significantly decrease the symptoms of physical and emotional distress during their treatment. Art therapy has also been helpful to people coping with other conditions, including depression, anxiety, addictions and trauma. You can take a look at that study here: https://pubmed.ncbi.nlm.nih.gov/16288447/.

So go ahead - get the crayons and paint out and go to town! And while you’re at it, grab a bottle of Geneyus and diffuse it. This blend offers a beautiful, rich aroma that promotes an atmosphere for inspiration, productivity, and positivity. Yes please!

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Have you ever done this? What do you like best - coloring, painting, or drawing?

Day 10

Listen to music.

This is SUCH a good way to love yourself! According to the NorthShore University HealthSystem, music can have profound effects on people. Take a look at what their researchers found…

  1. It’s heart healthy. Research has shown that blood flows more easily when music is played. It can also reduce heart rate, lower blood pressure, decrease cortisol (stress hormone) levels and increase serotonin and endorphin levels in the blood.
  2. It elevates mood by boosting the brain’s production of the hormone dopamine, which helps relieve feelings of anxiety and depression. Music is processed directly by the amygdala, which is the part of the brain involved in mood and emotions.
  3. It reduces stress by triggering biochemical stress reducers.
  4. It relieves symptoms of depression; it’s a great pick-me-up.
  5. It stimulates memories. There is no cure for Alzheimer’s disease or dementia but music therapy has been shown to relieve some of its symptoms. Music therapy can relax an agitated patient, improve the mood and open communication in patients.
  6. It manages pain by reducing stress levels and providing a strong competing stimulus to the pain signals that enter the brain.
  7. It eases pain. Music can meaningfully reduce the perceived intensity of pain, especially in geriatric care, intensive care or palliative medicine.
  8. It helps people eat less. Playing soft music in the background (and dimming the lights) during a meal can help people slow down while eating and ultimately consume less food in one sitting.
  9. It increases workout endurance. Listening to those top workout tracks can boost physical performance and increase endurance during a tough exercise session.
  10. Source: https://www.northshore.org/healthy-you/9-health-benefits-of-music/
So crank it up! Show yourself some love with those musical tracks.

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What kind of music do you like listening to?

Day 11

Take time to rest.

Taking time to rest can be surprisingly difficult, but we need to make it a priority. Rest is truly an act of self-love. Do you struggle with the need to constantly be productive? Do you thrive on accomplishing your to-do list? Force yourself to stop and take breaks. It will help restore you and ultimately result in a better outcome.

What else can it do for you? Well, it can reduce your stress. It can strengthen your immune system because you are giving your body a chance to recoup from activity and stress. It regenerates your mental energy and can increase your focus during work periods. The time away may actually help you appreciate your responsibilities even more. It’s a win win!

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Do you rest regularly or is this one a challenge for you?

Day 12

Exercise regularly.

I know we just talked about the importance of rest, but regular exercise can have a huge impact on your health as well. Your body was made to move - NOT to be sedentary. Take a look at some of the benefits…

  • Increases happiness and boosts mood
  • Naturally reduces your risk for heart disease
  • Strengthens your circadian rhythm
  • Increases amount of energy
  • Increases strength and flexibility
  • Improves memory
  • Increases self-confidence
  • Strengthens your immune system
  • Increases lymphatic return
Clearly exercise is good for you! Start off with something simple like a daily walk and add on from there. You can do it!

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How do you like to get in some regular exercise?

Day 13

Buy yourself flowers.

Try it! Spend the $20 and get yourself a nice little bouquet. They don’t have to be a gift from someone else to bring about a smile. Nature has a way of breathing life into us with the simplest of ways.

Psychologists have actually done studies on flowers and the impact they can have on human emotions. According to one recent study, the presence of flowers triggers happy emotions, heightens feelings of life satisfaction and affects social behavior in a positive manner far beyond what is normally believed. Take a look at the study here: https://safnow.org/aboutflowers/wp-content/uploads/sites/7/2016/10/ep03104132.pdf How incredible is that?!

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What kind of flowers would you pick?

Day 14

Take photos of yourself.

Take a look at your camera roll. Are you in the pictures? If not, what does that say about your view of yourself? Do you love your body - just the way it is? Or do you pick it apart, focusing on all the flaws? Now, if you need to take some action steps to improve your health, then by all means - do that! But we need to stop comparing ourselves to the next person and embrace our unique bodies.

“Loving your body only when it’s in perfect shape is like loving children only when they’re well behaved.” ~ Unknown

We aren’t perfect - and that’s ok! We need to learn to love ourselves - wrinkles, rolls, and all. Don’t hide from yourself! Believe it or not, the simple act of taking a selfie can help provide self-affirmation and identity. The more you see yourself on camera, the more familiar that view of yourself will become. You’ll start seeing less of all those “imperfections” and begin seeing how beautiful you really are.

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Blessings over your health!

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