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Seasonal Affective Disorder

The fall & winter months can be emotionally challenging for a lot of reasons. 2020 has added additional stress, anxiety, uncertainty, sadness, hopelessness, & more. There are no easy solutions to these things, & your emotions are valid & deserve the respect & attention they need, but it’s also imperative to find ways to move through your challenges in a healthy way with proper support.

Have you ever heard of Seasonal Affective Disorder (SAD)? Millions of Americans suffer from SAD every year. Women are more likely than men to experience SAD, & it is more common for those living farther north, where there are shorter daylight hours in the winter. 

I’d like to share some ways that you might be able to keep your SAD symptoms at bay during this challenging time.

🛑 Please consult your physician if you think you may be suffering from SAD. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here 🛑

🛑 If you or someone you know is struggling with mental and/or substance use disorders call SAMHSA’s National Helpline. It’s a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish). Call 1-800-662-4357 or TTY 1-800-487-4889 🛑

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Cheers to 5 Years

✨ Thankful | Grateful | Humbled ✨

Today YogiNest celebrates 5 years and I woke up flooded with emotion. 

I remember the journey that brought me here like it was yesterday, I mean how could I forget. I remember doctors telling me it was time to put me on permanent disability. Lupus was completely ravaging my body and all of my dreams. I had to drop out of college and I lost my job. I lived in hospitals and was drowning in medical debt. Little did I know that my rock bottom would also be my greatest blessing 🙌🏽

After years of hard work I put myself in remission and decided to start my own business. I felt an urgent need to share what I learned about meditation, yoga, mindfulness, and how it played a major role in my healing journey. Maybe this complementary, integrative, alternative, and holistic practice could help others the way it helped me.

I dove headfirst, taught myself everything I needed to know about starting and owning a business, marketing, advertising, taxes, bookkeeping, finances, graphic design, editing, recording, you name it 😂 I went door to door and built relationships in my community and one day I booked my first client 😭

Owning a business is no walk in the park. I’ve shed a lot of tears over the years, but I’ve grown immensely as a person. I’ve gained priceless knowledge about business, people, success, loss, life, risk, perseverance, community, wellness, the list is endless. I’ve met incredible people, business owners, and clients who have become like family. 

No matter what happens for us in the future I know this for sure, I will never regret starting this journey! I will never forget the people I’ve met along the way and all the valuable lessons I’ve learned.

I want to thank all of my clients over the last 5 years, I am forever grateful. I want to thank everyone in my life who believed in me and pushed me to not only get started but to keep going when I’ve wanted to give up. I want to give a special thank you to @npalrecha ❤️ Where do I even start! I could not have done this without you. Thank you for believing in me ALWAYS & NO MATTER WHAT! Thank you for never letting me give up on myself.

My heart is full ❤️ Thank you!

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Guided Meditation For Grief & Trauma – Testimonial

Thank you, Beth ❤️⁠

⁠Meditation can be healing for trauma survivors. It can help you feel lighter, find clarity & learn how to navigate thoughts, feelings & emotions. It can also be triggering. Full disclosure, meditation did not work for me in the beginning & truthfully it just won’t work for everyone. I found it to be disorienting, but once I started using trauma-informed techniques everything changed. I would like to offer some tips that helped me learn how to use meditation as a healing tool.⁠

⁠🌙 Meditate somewhere you feel safe. Before you begin, become familiar with your surroundings & the sounds around you. I found it helpful to have an “escape” plan before I got started (for me this was being in a room that didn’t feel claustrophobic, making sure the door to my bedroom was open & I could easily see what was happening outside the door).⁠

⁠🌙 You don’t need to close your eyes. I do close my eyes but I give myself permission to open them as often as I needed to. I open them to refamiliarize myself with my surroundings & the sounds around me. You can also gaze down & leave your eyes open the whole time.⁠

⁠🌙 Before beginning, I enlisted a “security blanket.” This could be an object I can touch that makes me feel safe, calm, or comfortable. Or it could be a part of my body. For example, maybe my hands make me feel safe. So maybe I’m holding my own hands or rubbing my palm with a finger, or maybe my eyes are open the whole time & I’m focusing on the palms of my hands. Focusing on, or coming back to something that makes you feel secure can be helpful. ⁠

⁠🌙 Stop & start as many times as you’d like. If you begin a meditation & start to feel triggered, stop immediately! Know that this does not mean you did something wrong, you’re broken, or you failed. I did this a lot when I first got started. Go at your pace & listen to your body! Trust yourself ❤️⁠

⁠🌙 Work with a trauma-informed professional. Working with a professional can make all the difference. They provide an environment to guide you through the process safely & with fewer triggers.       ⁠

Please reach out to a healthcare professional for support if your grief has become too much to handle & remember that you are not alone ❤️

⁠You can listen to this meditation series on Insight Timer following this link.

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

What Brings You Joy?

✨ Joy ✨⁠

⁠What are some little things that bring you joy?⁠

⁠This is a hard time of year for a lot of people, never mind all the stress that 2020 brought into our lives.⁠

⁠I don’t know what you’re going through right now & I don’t know how you’re feeling at this very moment, but I do know that stress is detrimental to our health, so we have to find ways to manage & live with it while we’re traversing the complicated parts of our life. Your happiness depends on it & so does your health. ⁠

⁠It may feel like there’s no way to escape the stressors that have been presented to you as of late & that may be true temporarily, but I’d like you to do this small little exercise for me as your trying to navigate your stressors. I want you to make a list of little things that bring you joy & then I want you to chip away at this list until you’ve checked everything off. Finding simple ways to inject happiness into your life can make a world of difference. Your feelings & emotions are valid & I know things are hard right now but this little exercise can help boost your mood and give you the energy you need to tackle life’s challenges. ⁠

⁠Every little joy on your list can be completely free. It can be done in your home away from other people. Or maybe it’s something you can do outside without interacting with others. Keep it simple, keep it small, keep it actionable, but make it personal to you & your unique needs. ⁠

⁠Here’s my list of little things that bring me joy ❤️⁠

🌱 Go for a long walk with Lily 🐶⁠
🌱 Meditate⁠
🌱 Read
🌱 Paint⁠
🌱 Make Christmas cookies & salt dough ornaments⁠
🌱 Watch Christmas movies⁠
🌱 Day trip/change of scenery
🌱 Game night with my boyfriend Neel
🌱 Finish my puzzle 🙄⁠
🌱 Write every day⁠
🌱 Connect with the people I love ❤️⁠

⁠I hope you’re well & I hope your struggles, whatever they might be, are coming to an end soon. I hope you can find simple ways to bring joy into your life when stress feels overwhelming & never-ending. Though these simple joys will not solve your problems hopefully they’ll make the journey a little easier.⁠

⁠Give it a try today 😘

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Guided Meditation For Grief & Trauma – Testimonial

Thank you, Mel ❤️⁠

⁠Visualization & guided imagery can be great tools to help initiate the healing process. Visualization meditations help focus the mind on behaviors or events you’d like to implement or have occur in your life. This is another way to help connect the body and mind, which may have become disconnected due to the trauma you experienced.⁠

⁠Visualization meditations provide guided pictures, images, suggestions, and exploration. They might ask what you see, hear, smell, or taste. Allowing you time to fill in the blank. Think of it like a guided choose your own adventure book, do you remember those? They might suggest you see bright colors, feel warmth on your skin, that you’re walking through a field of beautiful flowers, etc. Exploration & images like this have the potential to change our emotions in a positive way & can even rewire the brain (neuroplasticity).⁠

⁠Visualization has been used to help people move past obstacles in their lives. It can also help you find relaxation, comfort & clarity. It can relieve symptoms of stress, anxiety & depression. Though it can be challenging & might take some time to get comfortable & familiar with, I can tell you that visualization meditations have helped me heal tremendously! I would definitely keep a journal nearby. It didn’t happen right away, but after some experience with meditations like this, I learned a lot about what my thoughts & feelings were trying to tell me. I would jot down words, colors, and physical/emotional sensations that came up for me. Major breakthroughs happened in my life because of visualization meditations. You can even share these notes with your therapist or psychologist if you think it might be helpful.⁠

⁠In conjunction with other professional therapies & treatments, visualization is another great integrative & holistic healing tool to add to your healing toolbox.   ⁠

Please reach out to a healthcare professional for support if your grief has become too much to handle & remember that you are not alone ❤️

⁠You can listen to this meditation series on Insight Timer following this link.

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Guided Meditation For Grief & Trauma – Testimonial

Thank you, Kim ❤️⁠

⁠Trauma can take you out of your body. It’s not uncommon to have a healthcare professional tell you that you’ve been dissociating. This was something I did after experiencing severe trauma. Dissociation is a break in how your mind handles information. When this happens you may feel separate from your thoughts, feelings, memories & surroundings. It’s disorienting & can cause isolation, at a time when support is important to your healing process. ⁠

⁠In combination with professional help & support from family, friends & support groups, meditation can be a helpful integrative & holistic tool to help you reconnect with your body & mind. ⁠

⁠One way meditation does this is by implementing breathing exercises. I often found, when being triggered, that I would stop breathing altogether. Or my breath would become short & shallow which had the potential to lead to symptoms you’d experience during a panic or anxiety attack. ⁠

⁠By slowing my breath down, focusing on the rise & fall of the air in my lungs & paying attention to contact points between my body & whatever was supporting me (chair, bed, yoga mat, floor, etc.) I found myself becoming centered again. My heart rate would slow, my thoughts would become clear & calm & I felt reconnected to myself & my surroundings again. Think of breathing exercises as an anchor that you can come back to again & again. ⁠

⁠The cool thing about breathing exercises is that you can do them anywhere, anytime, you’re breathing right now. Stop for a second & notice your breath. Is it fast? Short? Shallow? Were you holding your breath? Try to slow your breath down, inhaling & exhaling out of your nose. Filling the whole space between your bellybutton & collarbones. You can even place one hand on your lower belly & one on your upper chest & see if you can feel that you are breathing into the spaces where your hands are. Do this for a few minutes & notice how connected & relaxed your physical & mental body becomes 😊 ⁠

Please reach out to a healthcare professional for support if your grief has become too much to handle & remember that you are not alone ❤️

⁠You can listen to this meditation series on Insight Timer following this link.

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com