self care

May 05, 2020

I Take Anti-Anxiety Medication…and I’m not broken.

“Omg she takes crazy pills”

“Well you know she’s medicated right?”

“She’s unstable….” 🙄

This feels incredibly hard to share because I already know what some of you are thinking (see above comments)

Eight months after having Brooklyn I started experiencing severe panic attacks and intrusive thoughts that got so intense I could barely leave my bed let alone take care of my babies.

My doctor suggested anti-anxiety medication but I was resistant. I’d bought into the whole “Meditation over Medication” philosophy and I was nervous about just becoming numb.

I tried all my tools – therapy, exercise, meditation, gratitudes, nourishing foods, no coffee or alcohol, acupuncture etc. etc.

Nothing was working and I felt like a massive failure.

It got worse and worse and for the first time ever I could understand how life might be so painful it would be better not to live. I told my Mom and Scott that I gave them the reigns to decide what I needed. I was scared and exhausted.

Girls, the medication saved me and this experience changed my perception of modern day medicine completely.

Sometimes in life we need BOTH the medication AND the meditation.

Sometimes we can’t access the benefits of all those tools mentioned above without a little extra support.

The reason I’m sharing this today isn’t to promote anti-depressants or pills (that’s something for you to chat about with your dr) but it is to remind you that if you need to take something it does not make you weak or crazy.

Medication is a tool some of us will lean on in moments of our life like people with diabetes require insulin and people with a broken bone require a cast.

We are in a very stressful period of time and I know a lot of people are struggling with anxiety and depression. You are not alone. Please ask for help and most importantly know that your struggle can also be your greatest strength.

You have nothing to be ashamed of and I, for one, see just how strong you are đź’•

Let’s work together to end the stigma around mental health so that it is ok for every person to get the help they need in whatever way they need it.

xo – Erin

Apr 23, 2020

From Depressed to Self Lovin’ Millionaire with Libby Crow

From Depressed to Self Lovin’ Millionaire with Libby Crow Meet Libby… In this episode Erin sits down with entrepreneur, Libby Crow to talk about her journey from suicidal to self lovin’ millionaire. They talk body image, what it means to “feel the feels” and how to move through periods of grief. Libby is a global […]

Apr 08, 2020


Kitty O’Meara is the poet laureate of the pandemic. Her untitled prose poem, which begins with the line, “And the people stayed home,” has been shared countless times, on countless backgrounds, with countless fonts, since its first posting, and for very good reason.

The first time we read it, our hearts stopped. It hit us in all the feels. In case you may have missed it, we thought we would share:

We hope these words of wisdom inspire you as much as they did for us. Let them be a reminder that this too shall pass and while we are in it, try to embrace the process. Heal. Come together. xoxo

Mar 25, 2020


We asked, and you answered! After asking our raw community what their favourite light-hearted books, movies, podcasts and shows are, we have rounded up the most popular answers to share with you all!

It’s so important that we keep our spirits up right now while being stuck at home, so to help keep things positive and happy, here are some of the top recommended light-hearted books, movies, shows and podcasts we have discovered.

Check out our list below and feel free to share any of your favourites that we may have missed in the comment section.

Light-Hearted Books

Light-Hearted Movies

Light-Hearted Shows

Light-Hearted Podcasts

We hope these all help you stay positive and happy during a time that feels a little unknown.

Comment below to let me know which movies, shows, books or podcasts you’ve listened to or watched! If we missed any of your favs let us know in the comments below! We would love to keep adding to this list.

xo – Erin

Mar 19, 2020

Free Online Workouts To Keep You Moving In Coronavirus Quarantine

Free Online Workouts To Keep You Moving In Coronavirus Quarantine

We’ve rounded up a list of our favourite at-home workouts to help you stay moving even if you’re stuck at home right now. The best part? They’re all free! There are so many benefits to exercise including a natural boost of feel good hormones that can help reduce stress and anxiety while improving sleep and overall mood.

Sounds like just what the doctor ordered right?

Check out our list below and feel free to share your favourite free workouts in the comment section.

Founders Karena Dawn and Katrina Scott make working out fun & have built an incredible community of women who are moving their body as an act of self love.

This month the Tone-It-Up app is free so you can break a sweat even if you’re stuck inside.

To start your free trial download the Tone-it-Up app at the App StoreGoogle Play

The Class by Taryn Toomey
The Class is a transformative workout of the body and mind. There’s nothing quite like it and I was hooked from the first time I tried it. With a combination of simple, repetitive calisthenics and plyometrics, partipants challenge the body to engage with the mind. With guided instruction and powerful music, The Class invites students to witness their resistance to discomfort.

To start your 14-day free trial go to

YYoga at Home
YYoga studios are my go to choice when I need a moment on the mat. They have an amazing app with a variety of classes and a free two-week trial period that you can access anytime.

To begin your free trial go to or download the YYOGA at Home app.

MOVR app
What I love most about this app is that it is focused on helping you function at an optimal level. When you download the app it takes you through a brief assessment and then prescribes you exercises based on your results. You identify your goals and you get a customized plan based on what your body needs.

Download the app at

We love Casey Ho’s enthusiasm for helping you feel your best in your unique body. Her YouTube channel is full of great videos that don’t require any equipment.

Workout with Casey on her Youtube channel.

Cosmic Kids Yoga
Great 15-25 minute yoga sessions perfect for your little ones. My kids love these fun, interactive sessions that introduce them to a variety of postures with the help of animation and storytelling.

Watch the videos on the Cosmic Kids YouTube channel.

We hope these platforms help you stay committed to moving your body at a time when it needs it most. This isn’t about what your body looks like. It’s about how you feel physically, mentally and emotionally during a pretty intense time.

Comment below to let me know which programs you’re trying and what you think of them. If you have other free resources for our raw beauty bunch we would love to hear them!

xo – Erin

Mar 17, 2020


In the wake of wild wild week filled with doomsday media, empty grocery stores and substantial business closures it’s no surprise we’re collectively feeling a little uneasy.  

In what feels like a global meltdown it is normal to feel big emotions – hello, we’re human – but it’s also really important to lean into tools that will support us in keeping it together. 

Here is a list of 10 ways I’ve found peace and I really hope it serves you too.

1. Keep Your Eyes Open For the Opportunity to Serve

Consider how you can help people through this. Can you grocery shop for a senior in your area? Can you design graphics to help people feel calm? Step into your strength. It’s needed now more than ever.

2. Practice 5-5-7 breathing

 You can do this kind of breathing anywhere to help calm the nervous system and turn off the fight or flight response. Breathe in for 5 seconds. Hold for 5 seconds. Breathe out for 7 seconds. Repeat x 10.

3. Shift Your Mindset

When you catch yourself thinking, “How am I going to get through this?” can you change your thought to 👉🏻 “I am going to get through this. What opportunity is life presenting me with right now? What can I do with this time?”

4. Look For The Helpers & Heroes

As Mr. Rogers once famously said, “When I am scared I look for the helpers.” They are everywhere and it’s incredibly inspiring and uplifting to watch them work. Wherever there is chaos there will also be helpers.

5. Create Routine

Even if it’s just a morning ritual create some routine in day. Make your bed. Get dressed. Get outside for fresh air. Wash your face before bed. Just because your usual routine must change doesn’t mean you can’t create a new one. 

6. Take Media Breaks

The news and social is more addictive than ever right now and filled with stuff that will raise your heart rate. Take power hour breaks to refill your tank.

7. Find Joy & Laughter Wherever You Can

Keep things light with funny shows, books and podcasts. Laughter is truly the best medicine.

8. Lean Into Self Care & The Things That Help You Thrive

Move your body. Eat nourishing foods. Have a bath. Drink your water. Sleep more. Go easy on alcohol (a depressent) and caffeine (can make some people feel jittery) 

9. Breathe Into Simple Living

This is hard for me. It’s 10:30am and I feel like I’ve been at home for 900 days. I like to be busy and I crave my work but my kids need me in this moment so we’ll be baking, painting, doing yoga, cooking, reading and taking little walks outside (no parks). It’s back to the basics and I’ll be trying my best to really sink into this moment as it is where we are at.

10. Act From A Place of WE vs. ME

We are all doing our best in this situation and it is vital that we work together in order to get through this. Keeping a community based mindset will ensure that we don’t feel alone in a time of self isolation and social distancing.  Take only what you need at the grocery store so that there is food left over for others. Supply chains are strong and we will not run out. Check in on your neighbours. Grab extra groceries for seniors. 

While there is a lot of uncertainty and unknown in this moment of time I do know we will get through this and I have faith the world will be a better place because of it.  

This virus is showing just how interconnected our global community is.  It’s demonstrating loud and clear that what is happening in one part of the world has a ripple effect to all of us.  It is demanding that we work together, put aside our differences and rise to a challenge that we’ve never been faced with before.  And rise we will because that is what we were created to do.

So pull up your big girl boots (or whatever that saying is) and step up to the challenge.  I know you have it in you.

-E. xo

Jan 23, 2020

Ashley Wray on Imposter Syndrome & Wellness When You’re Hustlin’

Ashley Wray on Imposter Syndrome & Wellness When You’re Hustlin’ Meet Ashley Crush it in your career, live with confidence, do all the self care and don’t forget to smile! Women are balancing more than ever before between career, personal life, health & happiness. Ashley Wray is the founder and CEO of wildly successful Mala […]

Jan 21, 2020


Written By: Mala Collective Founder & CEO, Ashley Wray

I like to think our home is an extension of who we are. Our values, our mindset, our dreams and our goals are reflected there. When you look around your home, does it feel inspirational? Does it make you want to step into the best version of yourself, and reach for new potential?

I believe our home reflects our mind, body and spirit. Our homes are a physical manifestation of how we want to feel, and a reflection of our values. When Mala Collective started in 2011, this was a manifestation of how I wanted to feel. While we ultimately began creating mala beads, I have always held space for curiosity about what it means to create a sense of calm, love, and grounding in my home space.

This curiosity has grown, and Mala Collective has evolved into different ways we can support people’s meditation practice in their most beloved spaces. I asked myself often, what would it look like to be reminded of my intention and to reflect on my meditation practice throughout the day, rather than simply sit for a few minutes in unintentional silence each morning (or a few mornings a week) and then move on with the day? How do I turn meditation into a living practice, one that I feel inspired by throughout the day?

Below, I’ve outlined a few ways I personally hold space for myself to reflect, to connect and most importantly, to breathe. I want to encourage you to consider the ways in which you may feel inspired, too. 

We all know the saying, ‘out of sight, out of mind.’ Visual reminders can be a powerful motivator for us to sit in meditation.

And if we have something that’s in visual line of our eyesight on a daily basis, we will want it to be beautiful, and reflect who we are. This space can be whatever you want it to be — a meditation room, an altar, etc. Just start small and grow and add to the space as you grow in your own personal journey.

Here are a few tips to creating a home space that inspires you to slow down, reconnect, and breathe.


Before you start putting together your area, get clear on your intention. This will help you decide what to bring into your space. Is it clarity? Maybe keep the area really clear and clean. Is it grounding or strength? Maybe use some darker, more grounding colors.


This is a gorgeous first step in bringing your intention to life in physical form. Not only do crystals help us clear a space, but they also help remind us of an intention. Personally, I like to place quartz crystal in my meditation space to help clear the area of any negative energy. Then, I will add in different crystals depending on what I am calling into that practice. For example, rose quartz is for love. While moonstone inspires our connection ton intuition. Lava helps us tap into our strength, while labradorite reminds us of the serendipity and synchronicity of the universe. I find that laying out crystals infront of me in my practice is a powerful reminder of my intentions, as well as a beautiful way to set the stage for my meditation.

Meditation cushions

Placing a cushion in a space helps to create the foundational space. For me, it represents the centre of my meditation space. From here, I lay out crystals, light incense, use my singing bowl, etc. But this cushions marks my center. I’ve heard from many people that having a meditation cushion in a visible spot in their home has helped remind them to meditate each morning.

Meditation cushions are also functional in a practice. A round, taller cushion helps to support and elevate your hips. It’s important in a meditation practice to keep your spine straight allowing your breath to fill your body in every corner. Elevating our hips helps us to do this. While a larger square floor cushion below the round cushion will provide padding for your knees and ankles — this helps prevent them from falling asleep in meditation. One less distraction during your practice!  (This can also be a thick blanket or rug.)

Mala Beads

Malas aren’t just beautiful pieces of jewelry you can wear — they are also tools for your practice. Like crystals, the different malas carry different intentions. This often comes down to the stones and crystals you have in your mala. 

Personally, I like to have one or two malas that I meditate on that don’t leave my house or meditation space. My mala helps me to count my breaths and affirmations as I’m sitting in practice. It helps when my mind starts to wander — bringing me back to something tangible in my fingers. Because there’s 108 beads, it also helps me to know when I’m done a full meditation as working your way around a mala signifies a full practice. 


Having a crystal bown or tibetan bowl is a beautiful addition to a home meditation space. Using one of these in your practice is a powerful inclusion. 

Tibetan Singing bowls have been used in meditation and healing for centuries. Handmade by artisans in Nepal, our singing bowls are hand-hammered. This is the most traditional technique to make the bowls. The sounds from the singing bowls are thought to ease the brain into the same brain wave frequencies that induce deep meditation, clarity and intuition. The sound vibrations are believed to impact our nervous system, allowing relaxation and stress release. 

I like to use the bowl and the beginning and end of my practice to help signify the opening and closing of my meditation.


Adding the ritual of scent to a meditation space is one of my favorite things to do. For example, lighting incense at the beginning of practice or a candle helps activate the space. 

I also like adding aromatherapy by choosing a blend that aligns with the intention of the practice I am setting up. If it’s for calming, I will choose a most calming blend. If my meditation is for energy, I will choose a blend that reflects and supports that goal.


Personally, I always like to have something nearby that’s alive and providing oxygen. To bring something living into your meditation space is a simple yet thoughtful addition.


And finally, a journal. I always have my journal nearby so that I can reflect on my practice after meditating. It’s a great way to bring closure to your sit. Oftentimes, when I journal, I will include my daily mantra and any images, reflections, or feelings/sensations that arose during my practice.

A home meditation space is personal — only you will know what is truly supportive and reflective of your personality, desires, and intentions. Start small, and grow the space as you grow your practice. I hope this helps you take a moment for yourself in your busy mornings and evenings.

If you have any questions, comments or feedback on creating your home meditation space for who you are, or anything else mindfulness, meditaiton or self-love related you can visit me at or reach me via email at Namaste xoxo.

Oct 15, 2019


When I have anxiety one of the first things I do is reduce my caffeine intake. I cut out coffee completely and stick to one Earl Grey tea (my fave blend is Cream of Earl Grey by DAVIDsTEA) in the morning. Enough to clear away the brain fog while preventing the jitters and keeping my nervous system calm.
Reducing caffeine can also help you sleep better, stabilize those blood sugar levels (see ya crazy cravings) and tune into your hunger and fullness levels.  Here are some of my fave reduced-caffeine options out there.


***Use discount code RawBeauty20 for 20% off**

There’s nothing like a nice cup of tea on a cool fall day…and it’s even better if the ingredients are organic and the mouthwatering flavours pack a nutritional punch. DAVIDsTEA is a favourite in our house (I’m embarrassed to tell you how many blends we have) and I wish I could pour every single one of you a big, warm cup of it.  Below are two of my favourite blends: 

Sunny C

Need a little immune booster? This vibrant tea is bursting with freshly squeezed orange, sight saving carrot and a sunny dose of Vitamin C. With hints of hydrating hibiscus and tart lemon, it’s a citrusy tonic that’ll leave you feeling bright-eyed and bushy-tailed after one sip. Did we mention it’s amazing hot and iced? Go ahead and C for yourself.

Sweet Dreams

Need a good night’s sleep? With four organic infusions made with ultra-relaxing ingredients like valerian and chamomile, this variety pack of 20 tea sachets will have you ready for bed in no time. Unwind with floral Serenity Now and honey-scented Calming Chamomile, or prepare for drift-off with Dream On. Need to catch some serious Zs? Reach for fan favourite Mother’s Little Helper. Good night!


Organic  •Kosher •Fair Trade  •Caffeine Free 



I started hearing about adaptogens about a year ago, and since then have learned they are natural substances that help our body deal with stress and fatigue. One of my favourite ways to incorporate them into my routine is with superfood mushroom magic from Four Sigmatic! You read that right…mushroom! They offer everything from a mushroom cacao mix to a turmeric latte, all packed with the benefits of mushrooms and other superfoods (but without mushroom taste). My favourite is their Mushroom Hot Cacao with Reishi for a mid-afternoon pick me up or bedtime treat. It really packs a (caffeine-free) punch to calm my nervous system and build immunity all while tasting creamy, chocolatey and delicious. Win!

Organic • Paleo • Vegan • Caffeine Free 


Rise is a Canadian produced, organic, fair-trade vegan kombucha (a mix of tea, water, raw sugar, natural flavours, and SCOBY culture fermented together into a delicious concoction). The perfect balance of fizziness and bold flavour, Rise Ginger Kombucha does have a small amount of caffeine in it but nowhere close to the amount in a cup of coffee- this flavour is actually brewed with white tea, making it the ideal choice for those of us who are sensitive to caffeine’s effects. 

Organic  •Vegan •Canadian  •Low Caffeine 

Whistler Elixir brews their kombucha in small batches right in my neighbourhood, with a focus on local ingredients and whole botanicals and fruits to improve overall well-being. Their Razz-Goji-Rose flavour is my go-to, a delicious blend of organic raspberries, goji berries and rose petals.

Many people who drink Kombucha credit their improved gut health and the antioxidant properties as health benefits…but the fact that Rise and Whistler Elixir are organic, local companies is enough for me!

Organic  •Vegan •Canadian  •Low Caffeine

Do you have any favourite low-caffeine beverages that we can add to the list?  Share them below and we’ll credit you in the post! Our goal is to make this a beautiful resource for anyone looking to reduce their caffeine intake.

xo – Erin

Sep 23, 2019



Essential oils offer an effective, natural way to support your wellness. However, just because something is natural doesn’t mean you shouldn’t take precautions when using it. There are varying grades of essential oils and limited regulation of the industry, which can make it difficult to know where to start when incorporating them into your day. I did my research and then jumped on a call with Saje’s National Product Educator, Linnette Carriere, to get the 4-1-1 on essential oils so that we can all reap the benefits in the most effective way possible.

Here’s what you need to know:

What Are Essential Oils?

Essential oils are known as the life force of plants. They are highly potent chemical compounds, created in nature, by nature to help plants thrive. Unfortunately, many essential oils on the market are nature-identical, synthetic or adulterated in some way. To get the most effective and safe benefits, always look for oils that are 100% natural, like the ones you find at Saje.

How Do Essential Oils Work?

When you apply an essential oil blend topically, it moves, directly into the bloodstream through hair follicles and skin tissue. Once in the bloodstream, the molecules are carried to the area of need where they can have their powerful effect. It’s recommended to apply essential oil blends to areas where your blood vessels are closest to the surface of the skin, such as your neck, wrists, and temples. 

When you inhale essential oils, molecules travel through the nose to the olfactory bulb, a structure in the front part of the brain that helps process smell. From there, they are sent to the limbic system where the aroma is processed in the amygdala, resulting in the release of neurochemicals. These chemicals can be stimulating or relaxing depending on the essential oil being inhaled. This process is what links the power of plants to our mind and body wellness.

How Can I Feel Confident About Essential Oils?

One of the reasons we love Saje is that their team has spent over ten years working with Health Canada to license many of their remedial blends as natural products in the Natural Health Product system. After launching in the US, they worked to register certain formulations as Over the Counter Drugs with the FDA and recently have become certified 100% natural with the National Products Association. Saje is all about creating enriching natural products that are recognized by regulatory bodies.  

That being said, not all companies are as proactive and committed to natural products. Even the best quality ones can cause adverse effects if they aren’t used properly, so we’ve outlined some key steps to help you use essential oils effectively and safely:

  1. Always test new oils on a small area of skin, then wait 24 hours to re-apply to ensure there is no irritation.
  2. Never apply single note essential oils directly to the skin. For topical use, always blend with a carrier oil, or choose a pre-blended option like as Saje’s roll-on remedies, which are intended to be applied directly to the skin.
  3. Look for companies that do GC/MS testing on their oils. This ensures you are getting pure oils that do not contain additives or synthetic ingredients. 
  4. Only diffuse in well-ventilated areas, ensuring pets are able to remove themselves from the room if they need to (animals can be much more sensitive to oils).
  5. When diffusing essential oils, only diffuse for 30-60 minutes and then allow at least 30-60 minutes before turning it on again. We want to allow your body to respond to the oils at its own pace.
  6. Keep out of eyes and ears and wash your hands after using them.
  7. Never use photosensitizing oils like lemon, lime, bergamot, and grapefruit before exposure to UV, as you may increase your risk for sun damage. Try to store these allow in a cool, dark place.
  8. Always check with a family physician before using essential oils on children or when pregnant or breastfeeding.

How Do I Use Essential Oils?

There are two primary ways to get the benefits of essential oils: Breathing them in or applying them topically to the skin. Below are three of our favourite methods for getting the beautiful benefits of essential oils.

1. The Saje Breath

Roll your favourite Saje remedy onto the palm of your hands. Rub them together vigorously to warm the oil, then cup your hands over your mouth and nose, taking a deep breath in while holding your palms close to your face.  I show how to do a Saje breath in this video.

2. Ultrasonic Diffuser

Diffusers not only look beautiful, they can also improve air quality and safely deliver essential oils to your system. Diffusers produce negative ions, which bind to dust particles, making them heavier and dropping them to the ground (where they can easily be vacuumed or cleaned). At the same time, they’re filling your space with naturally pleasing aromas that are packed with benefits.

3. Roll-On Remedies

Essential oils should always be blended with a carrier oil before topical application.   Most essential oils are very potent and, depending on your environment and your skin type can be too harsh if applied straight to the skin. Saje blends its essential oil remedies with pure and gentle carrier oils for safe, topical application.  This allows for targeted, quick action for specific wellness needs.

Are Essential Oils Safe for Young Children?

Babies and young children have more sensitive nervous systems so extra precautions should be taken when using essential oils around them. As a general rule, children under the age of two should not be exposed to essential oils. There are a small number of oils that can be used around older children. A great option is Saje’s Aroma Fairy blend, as it was formulated specifically for children to enjoy. For more information, I recommend reading this article: READ.

Essential oils have enriched my wellness and the daily routine in our home and I can’t wait for you to experience the benefits too. Whether you’re having trouble sleeping, experiencing aches and pains, craving an energy boost or just looking to make your home smell like heaven, there is an essential oil to support you! Head on over to to learn all about my favourite products (the ones we use EVERY. SINGLE. DAY) and for a tutorial of the Saje Breath.

For a limited time our friends at Saje are offering you 20% off everything online with the code RAWBeauty20! 

If you have any questions please leave them in the comments below and I will get back to you!

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