Night Allies: Herbs for Sleeping and Dreaming

There's plenty of advice out there on how to get better sleep, solve insomnia, and become a level 54 lucid dreamer. While I'm not going to repeat a lot of what is useful (reducing caffeine and alcohol intake, unplugging before bedtime, getting yourself into therapy, and participating in the sudden onset of world peace that alleviates our collective existential anxiety), I do want to look at the ways that herbs can support our sleeping and dreaming practice. I'll highlight some common sleep complaints and then share with you some of my favorite relaxing and gently sedating herbs in a way that might help you find a plant ally to work with.

There are a lot of reasons that our sleep gets disrupted, some of which is in our control (choosing to turn off our phone instead of scrolling before bed) and some of which is less so (stopping your neighbor from throwing logs in the back of their truck outside your bedroom window every morning at 5 AM). Hormonal changes, aging, autoimmune illnesses, thyroid conditions, seasonal allergies, physical injury, changes in the weather, and so on can lead to restlessness, insomnia, and difficulty accessing deep states of rest. It's also important to remember that any herbs that we incorporate into our healing work for sleep are best used in conjunction with other practices, a few which I'll mention below. For our purposes, I'll be focusing on herbs that help to support our nervous system and emotional health which in turn can help to address many varieties of sleep issues and bring us easier nights. 

Our journey to better nights, however, begins in the morning.

image via @anniespratt

Good Mornings for Good Nights

When we've fallen out of rhythm with our nights, starting our days with supportive plants can be very useful. I generally recommend a daily routine of nervines such as Lemon Balm (Melissa officinalis), Milky Oat (Avena sativa), Chamomile (Matricaria chamomilla), and/or Rose (Rosa spp.) as one of the first things ingested upon waking up. Beyond exhaustion, restlessness and insomnia can heighten stress and anxiety in our lives. By beginning with gentle nervines that help to relax tension and alleviate stress, we are practicing being restful throughout our day, guiding us to a place of deeper rest and sleep as night comes on. 

Below I've listed some feelings focused key indications for some of my favorite relaxing nervines - these are just starting points and it's important to follow up with more research, including contraindications, or working with an herbalist to find the best plants for your needs. As stress can be an underlying symptom of many sleep issues, these herbs can help us to release physical, emotional, and mental tension while inviting in relaxation.

• If you're feeling burnt out and like your nerves are frayed Milky Oat (Avena sativa) might be a good ally to work with.

• If you're struggling with the pressures of social technologies, of missing out, and a general sense of anxiety, consider Lemon Balm (Melissa officinalis).

• If you're feeling cranky and out of sorts, your digestion is struggling, and/or you are struggling with feeling emotionally regulated, Chamomile (Matricaria chamomilla) might be a good option.

• If you're feeling spiritually restless, tenderhearted, perhaps even dealing with issues of grief and loss, Rose (Rosa spp.) or Hawthorn (Crataegus monogyna) can be a beautiful allies to connect with. These are good plant allies for boundary-setting, too, in your sleep practice with yourself and others.

• If you're really struggling with feelings of anger and frustration and like you could really use a compassionate parent in your life, Motherwort (Leonurus cardiaca) might be the friend you need.

In addition to starting your day with helpful herbs, you might consider incorporating breathwork or meditation into your morning practice. A few minutes of breathwork here and there throughout the day is another way that we remind our body that we know how to become restful, especially at low stakes moments (i.e. not only using breathwork at the time when you're trying to fall asleep, but practicing breathwork when there is no goal of sleep immediately ahead of you). 

image via @bunibrunetti

Winding Down and Settling In

As the day gives way to night, it's time to help our body find its restful rhythms. Much of my practice of herbalism is woven together with the idea of homecoming. To invite ourselves home to a feeling of peace and resiliency, of restoration and homeostasis is about creating an environment within and around us that supports our unique needs. Of course, this process of creating an environment where we thrive is not just an individual project, but as with all healing work, is about how we are part of our surroundings, including our community in whatever forms it takes. In other words, take care of what you can manage on your own and get help with everything else (which is going to be, appropriately, a lot because we are a social species meant to rely on one another). 

Working with herbal remedies in the evening is a signal to our body to begin to ebb and settle after a long day of extension and flow. Any ritual we have, whether preparing a cup of evening tea, changing into our pajamas, bathing, and so on, can act like a doorway and sacred boundary between one aspect of our life into another. With sleep-supporting herbs we are inviting ourselves to cross from a space of waking and doing to one of resting and returning. 

• For a general end-of-day restorative tonic that helps us transition from waking to sleeping, Ashwagandha (Withania somnifera) is one of my favorite plant allies to recommend.

• If you struggle with overwork and excess expectation of what you should be doing, struggling to just be and rest, Blue Vervain (Verbena hastata) may be a good ally.

• If your thoughts are busy and racing, waking you up as you feel like you're on the edge of sleep, you might begin and end your day with Skullcap (Scutellaria lateriflora).

• If you struggle to fall asleep and are prone to anxious, looping thoughts, you might want to work with Passionflower (Passiflora incarnata).

• For general restlessness accompanied by tension and a disposition towards excitability, consider Hops (Humulus lupulus).

• If you can fall asleep but struggle to stay asleep and consider yourself a light sleeper, and/or if you've tried Passionflower (Passiflora incarnata) without success, California Poppy (Eschscholzia californica) might be a good ally for you.

I often like to imagine that our sleeping self is something we call home to ourselves every evening. Sometimes our sleeping self gets lost or confused as to where it's supposed to be - sometimes our sleeping self has the energy of a toddler going through a sleep regression. While you're seeking ways to support healthy sleep habits in your life, it can be a useful exercise to take a moment to imagine your sleeping self, what that part of you feels like and needs, and the waymarkers and environment it needs to come back home to your waking self. You might ask yourself questions like:

• What helps me feel not only relaxed but safe to be vulnerable?

• What parts of my sleeping self do I struggle with (i.e. taking "too much" time to sleep is "selfish" or I'm not being "productive" when I rest and sleep)? 

• What are some of my most cherished memories of sleep and rest? 

Alongside these more internal searchings for sleep, make sure to address the practical solutions, too. Get those earplugs, turn off the screens, create your sleeping rituals, and be patient and loving with yourself as your sleeping self finds its way home to you. 

The Dreaming Self

Along with supporting our sleeping body, herbs can be wonderful allies in supporting our dreaming self. Supporting the dreaming self isn't about being able to remember our dreams or become lucid dreamers, though both those aspects of dreamwork can be aided by plant allies, but I think of dreaming herbs as serving nourishing the bridges between our nervous system and the collective nervous system. Nourishing our dreaming body is to tend to the intangible connections we have with other people and places, memories and futuredreamings. Many of the herbs I've already written about in this post support the dreaming body (Melissa officinalis, for example, is one of my favorite dreaming herbs for adults and children when it comes to helping the dreaming body explore freely without the stress of the waking body, Passiflora incarnata can help us have more vivid dreams, and so on), but there are a few more I want to mention.

• For general dream health, Mugwort (Artemisia officinalis) is a long-trusted plant ally, helping us to sleep deeply so we can dream deeply, protecting us from nightmares, and assisting us in connecting to our intuition as we sleep. While Artemisia officinalis is often recommended, I love working with local Artemisia varieties (like A. californica) and if you have a safe one that is local to where you live, consider working with that in conjunction or in place of A. officinalis.

• If you struggle with indigestion in the evenings and suffer with nightmares, digestive herbs like Chamomile (Matricaria chamomilla) can be a good option.

• If your dreams are anxious and stressful, Ashwagandha (Withania somnifera) might offer relief.

• For those interested in a plant ally to support your lucid dreaming practice, Mucuna (Mucuna puriens) might be a good ally for you.

image via @anniespratt

What About Valerian?

If you've been reading about herbs for sleep, you've probably come across Valerian (Valeriana officinalis). Valerian is a lovely anxiolytic herb and for some folks it is an excellent choice for helping relax the body into a state of deep sleep. It's also an herb that is sedating without the addictive quality that other allopathic sedatives can have. 

For many years, I recommended Valerian without hesitancy to my clients. But I started to notice that a number of them were experiencing the opposite of what was supposed to happen with Valerian. Instead of a feeling of restfulness and gentle sedation, they were experiencing restlessness and agitation. Many herbalists have observed similar experiences with Valerian amongst some of their clients. Different herbalists have theories as to why this might be - in my own observation I think it's a mix of physiological reaction in the body (i.e. in the same way a percentage of the population becomes drowsy with caffeine, some folks become agitated with Valerian) and an emotional response to moving into a state of relaxation and deep rest which doesn't feel safe to everyone, especially if there is a history of trauma involved. Valerian, while gentle, is one of the more powerful herbs in the traditional western herbalism materia medica and I've also observed that highly sensitive folks, a population that I work with often, can sometimes feel overstimulated rather than relaxed by Valerian. Yet, there are plenty of highly sensitive folks for whom Valerian is a beloved ally.

So should you work with Valerian? Valerian is an herb that can be really great for many folks, but agitating for others. It can be disorienting to work with an herb thinking that it is going to be relaxing but then find yourself in a state of restlessness instead of sleepfulness, so I try to recommend it carefully. If you want to start working with Valerian, I recommend starting with small doses such as 5 to 10 drops of tincture once before bed or a very mild tea of a ½ teaspoon or less per 8 ounces of water. You can always work with an herbalist one-on-one to help you find the best herbs to support your sleep rhythms.

Preparing Remedies

My favorite way to prepare herbal remedies, especially when we are seeking to restore balance to our nervous system and bodily rhythms, is to make a tea of them (i.e. one heaping teaspoon of herbs to eight ounces of water and steeped for 15 - 20 minutes). The process of making and drinking tea can be an invitation to mindfulness and is a way to engage all of our senses in the experience of making and taking a remedy. Other forms of herbal remedy that work well in supporting the resting body are herbal baths and showers as well as herbal oils (i.e. whole herb oil infusions). Of course, you can use the form of remedy that makes most sense for you and the herb being prepared, such as tinctures or glycerite, so feel free to find the type of remedy that works best for you and your rhythms.

I've created a simple one-page guide to making different types of herbal remedies (i.e. the different proportions and preparation techniques between an infusion or decoction and so on)  for everyone who signed-up for my infrequent but intentional newsletter if you're interested in incorporating healing herbs into your sleep practice.

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Sleep is such a precious thing and so vital to our health that it can cause a lot of despair when it's disrupted. I hope that you've found some inspiration for supporting your own sleep practice and that you're feeling encouraged to ask for help and seek out further resources. If you're interested in a lunar healing perspective on rest, come this way.

May rest be an ally, sleep a beloved companion, both easy to find whenever you need them.

This post was made possible through patron support.
❤︎ Thank you, friends. ❤︎

The Plant Allies of Autumn: How to Create an Autumn Wellness Apothecary

In the final post of my seasonal wellness apothecary series, it's time to explore the healing needs that often appear when autumn arrives. The heat of summer gives way to the cooler days and nights of fall, where the wheel of the year turns ever deeper into the dark. Autumn can mark a time of increased exposure to germs (often through returning to school or work after break), but some simple preparations can prevent a great deal of discomfort. 

As with my winter, spring, and summer apothecary posts, I've organized my recommendation by herbal actions such as bronchodilators for asthma that intensifies at the change of seasons. As always, I've tried to highlight herbs that are easy to access (especially in North America, where I am writing this from) and/or inexpensive to grow yourself, but hopefully you'll feel inspired and able to work with herbs local to your area. While I've linked to full plant profiles throughout this post, you'll find full, printable profiles of nearly every herb featured in my apothecary series available in The Plant Ally Library.

Ready for some autumn healing? Let's explore some of the common ailments and the plant allies we can connect to during the season of fall. 

image by author

Ready For What Lies Ahead: Cultivating wisdom and supporting brain health 

Herbal Actions: Nootropics, nervines, and adaptogens.

While I have written about brain tonics in my spring apothecary post, I wanted to mention a few more that I particularly like working with during the autumn and growing winter of the year. 

Gingko (Gingko biloba): A great ally for brain health in general, but especially for older folks. Within Ayurvedic tradition Gingko is considered a rasayana or restorative tonic for the mind. (1) It is a helpful remedy for brain fog, poor memory, and the anxiety that can accompany both. I like working with Gingko as an ancestor plant as it is an ancient tree that has been on this planet for nearly 300 million years, making it a particularly potent ally to work with during the season of harvest and ancestors.

Peppermint (Mentha piperita): Another brain tonic that I turn to during the autumn and winter is Peppermint. I love this easy-to-grow, distinctively scented plant ally for its ability to wake up the senses and stimulate focus. As someone who doesn't use a lot of stimulating herbs in their personal practice, I like the Peppermint is energizing while still being grounding, which is the perfect blend for when I need to focus on a project. 

Other brain tonic plant allies to consider are Milky Oat (Avena sativa) when there is brain fog due to nervous system exhaustion, Sage (Salvia spp.), Rosemary (Salvia rosmarinus), and Skullcap (Scutellaria lateriflora).

image by author

Tending the Soul Shrine: Supporting the health and beauty of our skin

Herbal Actions: Vulneraries, astringents, and nervines.

While I've already written about more first-aid and post-sun exposure treatments in my summer apothecary post, the following plant allies are generally supportive of skin health and radiance, helping to cocoon our skin in healing remedies as the weather turns cooler.

Rose (Rosa spp.): My absolute favorite skin for skin wellness and radiance, I love using Rose in all of its forms. Rose hydrosol is a wonderful way to clean and tone the skin, while Rose Hip oil is a rich serum to help the skin glow as well as being useful for conditions like acne and discoloration from sun exposure. I meditate with Rose, one of our ancient plant allies similar to Gingko (Gingko biloba) and use their flower essence to help me with issues of the heart. I drink Rose tea in celebration of Venusian energy in my life and to tend to the needs of my soul shrine. The simplicity of using one plant for most of my skincare is one of the ways that I take care of myself best - keeping anything that I need to do on a daily basis simple and nourishing. 

Calendula (Calendula officinalis): While I've mentioned a number of Calendula's healing gifts in my spring apothecary post, they are one of my favorite end of summer, start of autumn herbal oils to use on my skin. Using Calendula herbal oil during this time of year, that I've made myself from my spring harvest of flowers, feels like infusing my skin with the last bit of summer's heat before I welcome in the much anticipated coolness of autumn and cold of winter. It is a great plant ally in all its forms (herbal oil, flower for tea, and flower essence) for those who struggle with sadness at the change of the seasons from the light to the dark half of the year.

Herbs like Chamomile (Matricaria recutita), Sacred Basil (Ocimum sanctum), Lavender (Lavandula spp.), and Turmeric (Curcuma longa) are also great allies of the skin.

Damp and Dust and Runny Noses: Addressing autumn season allergies 

For recommendations on plant allies for allergies see my spring apothecary post.

image by @glatz0

Autumn Winds and Deep Breaths: Supporting the respiratory system and relieving the symptoms of asthma

Herbal Actions: Bronchodilators, antispasmodics, anti-inflammatories, antitussives, and nervous system tonics.

Cramp Bark (Viburnum opulus): A great bronchodilator and antispasmodic that's not only useful for asthma but for coughs in general. The herb also has relaxing nervine qualities that address the stress and anxiety that often accompanies an asthma attack.

Lobelia (Lobelia inflata): Lobelia is a classic herb for interrupting an asthma attack in its tracks but it needs to be used with care and ideally under practitioner guidance. It is an herb that should be used in small doses (10 - 20 drops) as large doses can induce vomiting, but it can be very effective in stopping an asthma attack that has already started.

Hawthorn (Crataegus monogyna): Hawthorn is a great daily tonic for folks with asthma, especially asthma that is accompanied by heart palpitations and triggered by general stress. The herb helps to regulate heart rhythm and is a wonderful nervous system tonic which aids us in reducing stress.

Hyssop (Hyssopus officinalis): An overall good ally for asthma and respiratory conditions that are aggravated by the colder weather. Hyssop brings warmth and dryness to the often cold and moist conditions of the common cold, influenza, and other seasonal complaints. Coldness in the chest is an indication for Hyssop as well as a general slowing of the senses and weakness in the extremities. Hyssop is also a great ally for breathwork, helping us expand our capacity to take a deep breath.

Other herbs to keep around for supporting the health of someone with asthma are Elecampane (Inula helenium), Mullein (Verbascum thapsus), Skullcap (Scutellaria lateriflora), and Plantain (Plantago spp.), which is especially useful for fire season.

image via @maddy_moon

An Ounce of Prevention: Preventing cold and flu

Herbal Actions: Immunomodulators, anti-inflammatories, and nervines.

As the saying goes, "An ounce of prevention is worth a pound of cure." A lot of herbal medicine is focused on preventative measures and the ways that we can incorporate healing plants into our daily life. While I've already discussed prevention for the common cold and the flu in my winter apothecary post, I'd thought I'd highlight my favorite preventative plants here, too.

Milky Oat (Avena sativa): As stress is the underlying reason for much of disease and discomfort, having a friendly nervine (i.e. nervous system tonic) like Milky Oat that you work with on a regular basis can prevent a lot of illness in the long run. Milky Oat is my favorite nervine because it is a gentle but sturdy medicine that helps the body become resilient and it can be used by most people for an extended period of time.

Elder (Sambucus nigra): As summer ends and autumn begins, I pull out a bottle of Elderberry syrup and the whole family starts taking a daily dose of this purple potion. Elder helps to prevent colds and influenza but also helps to shorten the duration of both if you happen to catch either. Thank Goddess for the tree of medicine!

Shatavari (Asparagus racemosa): A highly valued restorative tonic within Ayurvedic tradition, Shatavari is a panacea type of herb, seemingly addressing all that would ail someone. Similar to Milky Oat as a nervine, Shatavari also helps to improve immunity and prevent infection in addition to promoting overall health. It's a great ally to have available all year round, but especially during the start of cold and flu season.

You can read about other preventative plant allies and remedies for cold and flu season in my winter apothecary post.

image via @mero_dnt

Rain is Coming: Managing arthritis and other chronic pain

Herbal Actions: Anti-inflammatories, analgesics, and digestives/stomachics.

Whether arthritis or dealing with an old injury, sometimes when the weather changes to a cooler and damp season there can be an increase in discomfort and pain (i.e. that one person who always knows when it's about to rain because their hip hurts). The following plants provide much needed pain relief to help you enjoy sweater weather better.

Meadowsweet (Filipendula ulmaria):  Meadowsweet is a powerful clearer of heat from the body whether in the form of arthritic inflammation, fever, heartburn or other overheated conditions. Often issues of inflammation extend to the digestive tract which is why herbs like Meadowsweet are so valuable in relieving arthritis as the plant is anti-inflammatory and a classic stomachic. English herbalist Thomas Bartram advises the use of Meadowsweet so that whatever other herbs are recommended that the plant will "have a beneficial effect upon the stomach and intestines to ensure proper absorption of active ingredients." (2)

Turmeric (Curcuma longa): Haldi doodh or golden milk as it is more often known in English, is my favorite daily anti-inflammatory remedy, and Turmeric (Haldi हल्दी in Hindi) is the main ingredient. When making or purchasing Turmeric for its anti-inflammatory qualities you want to make sure to get a variety high in curcumin which is the component of Turmeric that makes it such a beautiful anti-inflammatory ally. (3) You'll also want to mix in Black Pepper (Piper nigrum) to your blend so that the curcumin becomes more bioavailable for your body to absorb (and the piperin in Black Pepper is also anti-inflammatory). In addition to enjoying Turmeric as an internal treatment it makes a great topical compress as well. 

Ashwagandha (Withania somnifera): Not only my favorite topical treatment for many forms of arthritis, I love Ashwagandha for all sorts of pain. It's great in oil form (herbal oil not essential oil) for post-workout recovery or recovering from acute injury. You can also take it internally to help with inflammation and I recommend making a Moon milk with it which is a evening treat of mixing ½ to 1 teaspoon of Ashwagandha powder with your preferred variety of milk and a sweetener of choice (a bit of Cinnamomum can be a nice addition). You can learn more about all the ways I love Ashwagandha in The Plant Ally Library.

Other anti-inflammatory herbs that can be useful for arthritis include White Willow Bark (Salix alba), Borage (Borago officinalis), Ginger (Zingiber officinalis), Elecampane (Inula helenium), and Nettles (Urtica dioica).

image via @anshuman0090

The Growing Shadow: Alleviating the symptoms of seasonal sadness

Herbal Actions: Nervines, antidepressants, and anxiolytics.

While feeling melancholic from time to time and even when the seasons change from the bright half to the dark half of the year is a normal part of living, when you're experiencing persistent sadness and depression during autumn and winter it's time to seek out support. While I've listed some plants that can be allies for those who are affected by seasonal sadness they are meant to be used alongside other healing modalities like therapy, bodywork, and other forms of medicine. Hopefully, as plants are prone to do when we open up to their wisdom, they'll guide you to the places and spaces you need to be in order to find wellness throughout the year.

One of the styles of remedies that I recommend for folks seeking to alleviate their seasonal depression are remedies that cultivate a sense of comfort. What a comforting remedy is will be different for everyone, but for me, a warm glass of (oat) milk blended with powdered herbs and spices is one of the most comforting remedies I can think of. For many folks with any sort of Indo-European ancestry, there is probably some experience with or at least knowledge of milk-based remedies as deeply comforting and healing (probably stemming from ancient and ongoing veneration of cows and dreams of lands of milk and honey). You might find your comforting remedy in childhood memories (i.e. the scent of Peppermint always makes you feel taken care of because of the menthol rubs you would receive as a child to help you get over a chest cold) or in ancestral and/or cultural traditions that may or may not have been passed down to you. Becoming curious in general, about your comfort or anything else that piques your interest, is one of the ways to guard against and alleviate some of the discomfort of seasonal sadness, so I encourage you to give it a try.

Ashwagandha (Withania somnifera): As the evenings grow cold, I love preparing a warm cup of Ashwagandha milk before bed. Ashwagandha is a nervous system restorative which means that it helps to repair an exhausted, overwhelmed, and overworked nervous system. It's a lovely ally to work with over an extended period of time and a good option if you find other adaptogenic herbs to be too overstimulating to your system.

Milky Oat (Avena sativa): Do I recommend Milky Oats a lot? Sure do and for good reason. The roots of so many health imbalances is stress and Milky Oat is one of our most prized nervous system tonics in traditional western herbalists, earning it the nickname of "soul milk" amongst some herbalists (myself included). While there is a growing knowledge about seasonal affective disorders, including the important connection between Vitamin D and SAD, as well as genetic dispositions, I've observed a connection between chronic burnout (or a previous period of intense burnout that was never fully recovered from) and seasonal waves of sadness. Working with a nervine like Milky Oat can bring in the reparative and burnout recovery energy that the nervous system needs and possibly help with seasonal sadness in turn. But again, it's important to work one-on-one with health care practitioners who can really support your individual needs around seasonal sadness and depression.

Sacred Basil (Ocimum sanctum): A sturdy friend during hard times, Sacred Basil is a well-loved restorative herb within Ayurvedic tradition, helping to uplift the spirit, relieve anxiety, and ease depression. They harmonize well with Ashwagandha.

Other herbs to consider are Lemon Balm (Melissa officinalis), Motherwort (Leonurus cardiaca), Mugwort (Artermisia vulgaris), St. Joan's Wort (Hypericum perforatum), Peppermint (Mentha piperita), and Vervain (Verbena spp.). 

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Friends, I hope you enjoyed reading about some of my favorite plant allies for the autumn months. Be sure to check out the rest of the series on creating seasonal wellness apothecaries. I’ve made sure to link to all of the plant profiles available in my community blog (what you’re reading right now), but if you’d like to gain access to my whole collection of plant profiles, come this way.

One of my favorite ways to prepare herbal medicine during the cooler months is by preparing herbal baths. I also find myself drawn to the joy of using the flower essences I’ve made over the summer.

May your autumn be cozy and full of magick!

This post was made possible through patron support.
❤ Thanks, friends. ❤

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Footnotes

(1) Anne McIntyre, Dispensing with Tradition: A Practitioner's Guide to using Indian and Western Herbs the Ayurvedic Way (Cheltenham: Artemis House, 2012), 68.

(2) Thomas Bartram, Bartram's Encyclopedia of Herbal Medicine (London: Constable & Robinson Ltd, 1998), 37.

(3) I purchase a lot of my spices, including Turmeric, through Diaspora Co. because a) their spices are amazing and b) their ethics are amazing, too. They have a Turmeric that is high in curcumin and it does help to make anti-inflammatory treatments more effective.

Herbs and Essences for Empaths and Highly Sensitive People

Edit: Inspired by this post and the request of readers, I wrote a whole course for plant allies and highly sensitive people - check it out!

I learned what an empath was when I was about 12 years old and it was a turning point in my young development.

Having a name for what felt like an overwhelming experience of the emotional vibrations of others that felt like something bigger than just hormonal changes led me to learning techniques to protecting my sensitive side. Even though I wasn’t ingesting much herbal medicine at that point I would wear herbs and stones as charms and found that gentle magick to work well for me. I also learned how to ground and center as well as basic shielding and warding which are not only essential skills for empaths and highly sensitive folks but for anyone pursuing magickal studies. These skills made my teen years way more tolerable and shaped me into the herbalist and witch that I am today.

But what is an empath? Or highly sensitive person? While the two terms are not interchangeable they are similar enough in my opinion that my herbal and essence-based recommendations can be applied to both. An empath is a person who has the ability to perceive and experience the feelings of other people and sometimes places. We are all empathic, but some folks empathic ability is heightened to a point that it can become overwhelming or distracting in their life. Because of their skill set many empaths go into the healing and therapeutic arts.

Highly sensitive people (HSPs) experience a heightened sense of their surroundings and may even have a more sensitive nervous system. They are often keyed in to the subtleties of others and their surroundings (including sound, light, texture, and smell) than non-HSPs. Again, everyone is prone to be more sensitive to at least one sense - HSPs are generally more sensitive in all of their senses which, like empaths, can lead to becoming easily overwhelmed. Due to their sensitivity, however, lots of HSPs thrive in the arts and activities that require great amounts of subtlety.

In short, empaths experience a heightened sensitivity to their emotional environment, whereas HSPs experience a generalized heightened sensitivity. Of course, some folks are both Empaths and HSPs while other folks are one or the other.

When it comes to herbs and essences my recommendation for Empaths and Highly Sensitive People is as follows: 

Make friends with a nervine.

Connect with an adaptogen.

Create your custom rescue remedy.

These three remedies combined with a grounding, centering, and shielding practice can be beautifully effective in protecting your energetic senses and supporting your physical form. A bit of thorn magick helps, too. I’ll also talk about additional ways of supporting your Empathic or HSP self that I have found useful for myself and my community over the years. I’ve listed some of my favorite herbal allies for Empaths and HSPs below but as always, I I recommend doing your research or working with an herbalist to find the ones best suited for your constitution.

Make Friends with a Nervine

Nervines are herbs that are nourishing and restorative to the nervous system. There are two main types of nervines: relaxing and stimulating. We’ll be focusing on the relaxing nervines for our needs as Empaths and HSPs are often overstimulated when they’re feeling out of balance. Nervines help the body to return to a state of rest and relaxation and many of them are great tonic herbs meaning that they can be taken daily for a long time. I’ve listed a number of my favorite herbs for Empaths and HSPs below, highlighting three that I’m particularly fond of.

Milky Oat (Avena sativa) : I was just talking about Milky Oat in my most recent newsletter. It’s known as a tophorestorative to the nervous system meaning that it brings the nervous system back into balance. Milky Oat is a great nutritive herb that can be taken on a daily basis. I love it for Empaths and HSPs because it feels gentle in the body but has a powerful and long-lasting effect. Read my full plant profile on Milky Oat.

Skullcap (Scutellaria lateriflora) : Skullcap is great for symptoms of anxiety, especially when there are hurried and worried thoughts, that can accompany heightened sensitivity. I’ve written about Skullcap a number of times including as an ingredient one of my favorite self-care teas that I highly recommend for Empaths and HSPs. Read my full Skullcap plant profile.

Rose (Rosa damascena) : Beautiful, amazing, unfolding Rose! Rose has gentle nervine qualities with the extra magick of thorn medicine. Rose is an ancient herbal ancestor and they’ve been a guide of healing wisdom through the ages - who better to turn to when life feels too big and overwhelming than to one who has seen it all and thrived? 

Additional nervine options:

• Gotu Kola (Centella asiatica)

• Blue Vervain (Verbena officinalis)

• Chamomile (Matricaria recutita)

• Passionflower (Passiflora incarnata)

• Lavender (Lavandula spp.)

• Lemon Balm (Melissa officinalis)

• St. Joan’s Wort (Hypericum perforatum)

Connect with an Adaptogen

Adaptogens are herbs that help us to adapt to stress. They are not meant to be a replacement to good stress management and therapeutic support, but they are excellent at supporting are ability to shift perspective and reconnect to a place of centeredness within ourselves. Many adaptogens can be stimulating because part of learning how to adapt to stress is having all of our organ systems working well and adaptogenic herbs can help to wake up sluggish systems. Too much stimulation from an herb, however, can be detrimental to Empaths and HSPs, but not always. Again, get to know yourself and your constitution when choosing herbs. I’ve listed adaptogens that are less stimulating in their energy as compared to some adaptogens, but still bring in that much needed ability to restore the body to balance after a period of stress.

Eleuthero (Eleutherococcus senticosus) : I really like Eleuthero because of it’s gentle nature (you might be sensing a theme here with the emphasis on gentleness as an important form of remedy for Empaths and HSPs). It can be used with young and old for an extended period of time without overstimulation. Eleuthero strengthens our energy and inner vitality which in turn supports the resiliency of Empaths and HSPs. If you’ve found other adaptogens to be too stimulating, you might find yourself enjoying Eleuthero.

Reishi (Ganoderma lucidum) : Empaths and HSPs could learn a lot from the vibratory interconnectedness of the mushroom kingdom. Like other adaptogens, Reishi supports vitality and longevity with especial attention paid to the immune system. Reishi can help Empaths and HSPs transition from feeling overwhelmed by their heightened perceptions to being grounded in their gifts of interconnectedness.

Additional adaptogen options:

• Sacred Basil (Ocimum sanctum)

• Ashwagandha (Withania somnifera)

• Schisandra (Schisandra chinensis)

• Rhodiola (Rhodiola rosea)

Create your Custom Rescue Remedy

Here’s where the essence part of my recommendations come in. Many of you are probably familiar with Dr. Edward Bach’s Rescue Remedy. It’s a staple in many a holistic apothecary and for good reason - it’s effective, non-invasive, and can be used for everyone. If you don’t have time to put together your own personal rescue remedy based on my recommendations below, just go ahead and get your own bottle of Dr. Bach’s Rescue Remedy - it’ll serve you well.

The idea of a custom rescue remedy is to create an essence blend that meets your unique needs and the type of stress response you find yourself going through again and again. I’ve given recommendations for essences from the Bach and Flower Essence Society companies because they are easy to find in wellness stores and online. I’ve also recommended a handful of gem essences which you can either make yourself or find online. You can choose a 2 - 4 essences from the list below (or any that you come across in your studies) and combine a few drops of each into a one-ounce dosage bottle that you can then take 1 - 3 drops from as needed or three times daily as a tonic. Trust your intuition - your extra sensitivity is meant to help and guide you - and create a blend that will help you integrate useful information and leave out the rest.

Yarrow Environmental Essence : This is actually a blend of essences that I highly recommend for HSPs. In fact, if you were to take one essence long term, this is the one that I recommend. Yarrow Environmental Essence helps HSPs to deal with their increased sensitivity while also protecting against the impact of overstimulating and polluted environments. It’s an essence blend that I take regularly but one that I make sure to have with me any time that I travel as it’s an excellent adventuring companion.

Black Tourmaline Gemstone + Essence : A wonderfully protective and grounding essence for those Empaths and HSPs struggling to feel safe and centered in the world. I recommend keeping a piece of the stone near your work or study space as well as wearing it on your person in addition to using it as a gem essence.

Red Chestnut Flower Essence : Red Chestnut is especially useful for Empaths who get caught up in the emotions of others, trying to take on other’s problems, and become the ultimate harmonizer of all situations everywhere. The essence helps remind Empaths that these are not their feelings and they are not responsible for them. The essence teaches appropriate boundary-making.

Additional flower and gem essence options:

• Rose (Rosa damascena) Flower Essence

• Beech (Fagus Sylvatica) Flower Essence

• Aspen (Populus tremuloides) Flower Essence

• Dill (Anethum graveolens) Flower Essence

• Campion (Silene californica) Flower Essence

• Smoky Quartz Gem Essence

• Rose Quartz Gem Essence

• Kyanite Gem Essence

• Garnet Gem Essence

🌿

Looking for plant allies for social gatherings? Come this way.

It's my hope for you that after reading this post you feel like you have a few new tools to use on your journey as an Empath and/or Highly Sensitive Person through this world. We need your gentleness and attention to subtlety to help keep us paying attention to the heartlines of the world.

P.S. Interested in learning more about your unique gifts and sensitivities as a healer? I've created a space to help you discover just that.

How to Use Herbal Powders (with Free Recipes!)

I began using herbal powders early on in my practice as an easy and alcohol-free alternative to tinctures.

Herbal powders can be added to juices, smoothies, honey or your milk of choice for internal use or quickly mixed with oil, water or honey for external application. My two favorite ways to use herbal powders are either in smoothies where I just add them in and blend or as herbal milks (recipe below). One of the things I love about herbal powders is that they are a form of whole plant medicine! When I have been traveling or have limited supplies on hand, I'll just mix an herbal powder with an ounce of water and down it like the magickal tonic that it is!

Topically, herbal powders can be used to quickly create a compress. Mix the powdered herbs with a little bit of water, oil or honey to form a paste. Rub it on the affected body part and cover with a cloth. For example, you might use Ashwagandha (Withania somniferum) for lower back pain whether from strain or menstruation.

General Guidelines for Using Herbal Powders

• Make sure that your herbal powders are medicinally potent by using them within six to nine months of when they were ground up. Some herbal powders degrade much quicker and all will last better when stored in an air-tight container in a cold and dark place (like a refrigerator).
• Start with single powders before moving onto blends. I recommend this all the time, not just for herbal powders. If you really want to track and understand how an herb is affecting you, using them one at a time is one of the clearest ways of achieving this. 
• Dosage varies widely depending on a person constitution as well as condition. 1/4 teaspoon - 1 teaspoon (or roughly 1 to 4 grams) 1 to 3 times a day is a relatively standard dose. It’s always best to consult your materia medica and/or herbal practitioner for dosage guidelines as well as listening to your body. 

Nearly any herb can be powdered, so the possibilities for using herbal powders in your practice are practically endless. Below I’ve listed three of my favorite herbal powders of the moment with brief descriptions of their healing benefits.

Cinnamon (Cinnamomum spp.)

Let’s start with a spice that is easy to find! Cinnamon has been in use since at least ancient Egypt (where it’s use was first recorded) and probably much longer than that. It’s a warming herb which stimulates digestion, helps regulate blood sugar, and increases vitality. Cinnamon improves memory while uplifting the spirits (which makes it a great herb for students). It protects against and clears up colds and ‘flus as well as being stimulating to the circulatory system. If you’re struggling with low energy, mental fatigue, and anxiousness, especially when mixed with sugar cravings, Cinnamon might be a great ally for you. The herb can be added to a variety of dishes to enhance flavor which makes itsuch an easy herb to incorporate into your herbal practice. 

Ashwagandha (Withania somniferum)

Ashwagandha is known as a rasayana or a rejuvenative herb in Ayurveda and it’s classified as an adaptogen in western herbalism. It is the adaptogen that I reach for most regularly and my absolute favorite way to prepare it is as a milky evening drink (recipe below). Ashwagandha nourishes the brain and neural pathways of the body while restoring strength after a period of stress or illness. Use for cases of auto-immune disease, chronic fatigue, fibromyalgia, brain fog, as well as insomnia, anxiety, nervous exhaustion, and stress. It’s a wonderful addition to your diet if you’re an athlete or work out regularly - you can use it as part of your pre-work-out snack. Topically, it also assists with alleviating muscle pain. Ashwaghanda has a mild, slightly bittersweet taste which is one reason that it’s so easy to add to beverages and food. 

Moringa (Moringa oleifera)

I met Moringa a few years back when I received some tea as part of an herbal swap. The leaves of the Moringa tree are nutrient dense and a great source of protein. It’s a brain and liver tonic, anti-arsenic, antioxidant-rich, and a source of stress-reducing magnesium. Moringa helps to lower cholesterol, manage blood sugar levels, and there have been hopeful studies done regarding it’s anti-cancer capabilities. The herb also helps to increase milk-supply for breastfeeding folks and because it is so nutrient dense and stress-alleviating I like to recommend it as a postpartum herb. Moringa is mild in flavor and I usually add it to my morning smoothie. 

Other herbs that I often use in powdered form include: Nettles (Urtica dioica), Sacred Basil (Ocimum sanctum), Spirulina, Chlorella, Astragalus, Chicory (Cichorium intybus), and Eleuthero.

Herbal Powder Milk Tea

I like to prepare this in the evening about an hour before bed as a sweet treat to end my day and begin to prepare myself for the next.

Add 1/4 to 1/2 teaspoon of powdered herb to 1 cup of your milk of choice. Bring the milk to almost boiling, stirring frequently. Remove from heat and add sweetener of choice (honey is traditional, but coconut sugar is another good option). If you use brown rice milk, which is naturally sweet, you don’t need to add any extra sweetener.  If I’m making this with Ashwagandha, I’ll add a dash of Cinnamon at the end. Drink and enjoy!

Golden Herbal Powder

Golden Powder Blend is a wonderful daily remedy for those wanting to help rebuild adrenal strength. You can read all about it here.

To make your own Golden Herbal Powder mix together the following powdered herbs:

• 2 parts Mesquite (Prosopis pallida) 
• 1 part Maca (Lepidium meyenii) 
• 1/4 part Pine Pollen (Pinus massoniana)

Recommended dosage is 1/2 - 1 teaspoon up to three times daily. You can mix Golden into water, juice, smoothie or your food of choice.

Yum! Pow! Herbal Cacao

Yup, Cacao powder is medicinal. (You're welcome.) For those who need a bit of pep in the morning, which usually requires us to release tension in order to use our energy more wisely, I like creating a brew with adaptogen herbs. I really like adaptogens and Cacao working together and when you add in a spice or two, clever one, you're on a roll to kickstarting your morning! Yum! Pow! contains Astragalus (Astragalus propinquus) which works with Cacao's heart enhancing gifts as well as improve the function of the immune system as an immunostimulating herb. Read more about the benefits of Cacao here.

To create Yum! Pow! combine the following powdered herbs:

• 4 parts Raw Cacao (Theobroma cacao)
• 4 parts Roasted Chicory Root (Cichorium intybus)
• 1 part Astragalus (Astragalus propinquus)
• 1/4 part Cinnamon (Cinnamomum spp.)
• Optional: 1 part Carob (Ceratonia siliqua) for natural sweetness, but it does have a slightly grainier texture.

To brew, add 1 teaspoon to 1 tablespoon to your milk of choice and gently warm. Add sweetener (or not!) to taste. You can also add Yum! Pow! to your smoothies, yogurt, oatmeal, and more! 

Super!Rainbows!Love!Go! Herbal Green Powder

The original Worts + Cunning Apothecary green powder was one of my best sellers when I ran my remedy shop. If you want the recipe, it's yours! Just sign-up for my free Magick Mail newsletter and you'll not only get Super!Rainbows!Love!Go! Herbal Green Powder recipe but other exclusive content. But it's only available until the end of May 2017 (so sign-up to get it quick!).

Go forth and make your herbal powders! And make sure to let me know what your favorite herbal powders are in the comments below. 

Big Strength : The Super Moon in Taurus

The following is an excerpt from my exclusive bi-monthly newsletter for the Lunar Apothecary. Each month I explore moon signs, mansions, and phases, herbal remedies, and magickal practices. And because Worts + Cunning Apothecary is grounded in the work of social justice, we talk about healing with a wide-hearted view of healing the personal, the cultural, and our planet as a whole. Enjoy!

2016. Damn.

The world is rumbling. Unions between nations are coming undone. Hatefulness no longer attempts to hide itself behind the falseness of civility in the politics of my home country (and, let's be real, the politicians in the USA haven't even been doing that good of a job at holding on to what scrap civility was left in politics for a long while). 

And yet, are we surprised?

Let's get Taurean about this for a moment. Taurus is the sign of the long haul, not the short cut. It's guardian is Venus - a planet invested in harmonious relationships between all beings gained through fairness and justice. For Taurus Moonfolk, their energy in times of crisis can be about waiting it out, storing up for a long winter, and making sure that the greenhouse is in good shape. You see, archetypal Taurean energy has already been prepared for the possibility of an unapologetic bigot in one of the most powerful political positions in the world. Because they have watched the way that the garden has struggled to grow in the soil of poisoned policies and rhetoric. How the water is drying up as politicians and people around the world deny the urgency of climate change. How the continued disenfranchisement of the poor has led to the easy path of hatred of the "other."

Taurus embodies the phrase I've seen over and over again to describe feelings about the results of the USA election: disappointed but not surprised.

image by chelsea bock

Taurus promises strength through getting grounded and preparing for the long journey ahead. Typically, when the Moon is in Taurus it is an ideal time to practice grounding and centering magick and planting seeds into the earth. But the upcoming Full Moon in Taurus has a number of interesting aspects that change-up the grounded certainty of the Bull.

First, the Full Moon is the second-to-last Super Moon of 2016. But, what is a Super Moon? It signifies when the Moon's position is closer to the earth than is typical, which means that our beloved Luna appears bigger and brighter in the sky. The Taurus Super Moon will be the biggest and brightest since 1948 and it won't be this size again until 2034 (check out NASA for further details). So already there is an expansion of energy with this Moon. Second, the Full Moon will be in the Fifth Mansion. The Fifth Mansion straddles the last part of Taurus into the next sign, Gemini. While Taurus likes long stubborn silences, Gemini is interested in talking it out. The Fifth Mansion pulls the energy of Taurus up from the its comfortable seat of garden-groundedness into big celestial vision. 

In fact, the Fifth Mansion embodies the energy of grieve and then organize. Shed your tears and then rise up. For it is our tears water the soil of our resistance and run like blood through the heart of our fight. And that is what it looks like when Taurus and Gemini get together to make change happen. That is your invitation, Luna, for this most wondrous of Super Moons in a time of upheaval - cast the net of your vision wider than the familiar scope of your garden without forgetting your love of your feet upon the earth. This Taurus Super Moon teaches us that the bigness our strength emerges not from hunkering down and turning the curve of our back into a shield, but in throwing wide our arms and embracing our vision of ourselves as whole and seen and heard.

Ask yourself this Super Moon: 

What vision gives you strength?

image by gor davtyan

So, let's talk about remedies for folks who are feeling traumatized and re-traumatized by world events. 

Bach Rescue Remedy is amazing. I keep multiple bottles on hand to give to folks. (If you don't know already, the Rescue Remedy essence that you by in shops is a stock bottle meaning that you can use it to create dosage bottles.) Milky Oat (Avena sativa) is my go-to nervine. Skullcap (Scutellaria lateriflora) is another good one, especially when someone is running through the same thoughts over and over again. Ashwagandha (Withania somnifera) has become my favorite adaptogenic herb. It is especially wonderful in the evenings mixed with some milk of choice and sweetened with honey (or vegan alternative). Use it to help mellow out the overactive adrenaline responses so many are having as minds and bodies go into flight-or-fight survival mode. Rose (Rosa spp.) always for times of heartbreak. The Rose is a Venusian herb and therefore, a Taurus one, too. The Full Moon in Taurus is a good time to create your emotional first-aid kit, so consider doing so under the rapture of the Moon's glow.

If you're looking for inspiration for an emotional first-aid kit why not start with the Plant Ally Project: Indispensable Herb List? You can also learn more about the astroherbology of Taurus, including the parts of the body that Taurus guards and recommended herbs. And if you're looking for a healing space to call home while learning herbal medicine and magick, you should check this out.

Wishing you big strength on this most bright of super moons.