Healing Trauma Requires Consistency – Try This 6-Week Consistency Challenge

How would you define trauma?

I bet everyone has a slightly, if not drastically, different definition of trauma or opinion of what a truly traumatic experience would be. 

Merriam-Webster defines trauma as; an injury (such as a wound) to living tissue caused by an extrinsic agent; a disordered psychic or behavioral state resulting from severe mental or emotional stress or physical injury; an emotional upset; an agent, force, or mechanism that causes trauma.

I would without a doubt describe what the world is going through as traumatic. I’m familiar with trauma, I’m a survivor myself & I coach my clients through past & present traumatic experiences via mindfulness, meditation, mindset coaching & yoga. 

No matter what your definition might be there’s 1 thing I know for sure; healing, growth & change require consistency. 

A consistent healing practice makes ALL the difference & right now we all could use a dose of consistency in our lives. The world feels like it’s gone mad and it’s hard to grasp or wrap your head around.

So here’s my challenge for you…

1st – Ask yourself what helps you find peace, calm & healing in times that feel overwhelming, painful, or traumatic? Make a list, of let’s say 10-20 things that elicit the above mentioned feelings. It might be therapy, a support group, meditation, going for a walk, taking a bath, journaling, talking to someone you love, the possibilities are endless.

2nd – Commit to incorporating at least 6 of these things into your schedule. Feel free to do more, but don’t do less than 6. I want you to actually put it on your calendar, like you would a meeting for work or an appointment with your doctor. Each week, for 6 weeks, I want you to do at least 1 thing from your list that brings balance, consistency, peace, calm & healing back into your life. 

You’d be surprised how healing a little consistency can be, how “normal” it can make you feel when the world around you is everything but, how much more balanced you’ll feel when you incorporate even 1 thing into your schedule that makes you feel a little less like you’re spiraling & are lacking control over traumatic experiences that are no fault of your own. 

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

Present code COVIDAUG2020 to pay what you can for the entire month of August – We’re here to make health & wellness accessible for all. 

Quick Tip – Handstand In A Doorway – Yoga Modification

Don’t even get me started with this pose! Because of the muscle atrophy in my upper back due to Lupus this pose has been the bane of my existence, but this modification, shared with me by my mentor, changed all of that. This modification has made Handstand possible for me. In addition to a regular yoga practice & consistently practicing prep poses this modification has allowed me to build the strength, alignment & knowledge I needed to do it without a doorway. Take your time, be safe, build the strength & knowledge needed to practice poses like this so you don’t hurt yourself. See disclaimer & contraindications in comments section before you try this & let me know if you have any questions 😘

HOW?
🤸🏻‍♀️Find a doorway clear of obstructions
🤸🏻‍♀️Face side of doorway without door
🤸🏻‍♀️Place fingertips about 1 inch away from doorframe, hands shoulder width apart, shoulders will stack directly over wrists
🤸🏻‍♀️Gently place back of head & middle of upper back down the middle of the doorframe
🤸🏻‍♀️Press palms down evenly, engage triceps, wrap bottom tips of shoulder blades towards side ribs & draw them down towards your tailbone
🤸🏻‍♀️Keep shoulder blades broad & firm outer upper arms in
🤸🏻‍♀️Draw shoulders away from ears, spread across collarbones
🤸🏻‍♀️Carefully walk 1 foot 1/2 way up doorway followed by the other. Press 1 foot into doorframe & slowly walk the opposite foot up to touch top of doorframe, once you feel secure follow with the other foot (NOTE: Height will determine if you can meet top of doorframe (short) or extend past doorframe (tall), either walk the feet up & press heels into doorframe or press insides of feet into the outsides of the doorframe)
🤸🏻‍♀️Neck is in line with spine
🤸🏻‍♀️Draw lower front ribs towards hipbones to avoid overarching lower back
🤸🏻‍♀️Direct inner thighs towards wall behind you, buttocks lifts towards heels, hug outer hips in towards midline
🤸🏻‍♀️Release inner & outer thighs back evenly, feet together
🤸🏻‍♀️To come down carefully walk 1 foot down doorway at a time. I like to hang forward for a bit & then rest forehead on doorframe since I’ve just been upside down for an extended period of time

Kick/walk up w/ opposite leg often to avoid creating imbalances 🙂 

Contraindications:
⚠️ Carpal tunnel syndrome
⚠️ High blood pressure
⚠️ Glaucoma/detached retina
⚠️ Wrist or shoulder injury

Disclaimer:
YogiNest recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

For the entire month of May I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. You can sign up for your FREE consultation below. Be well & take care of each other ❤️ 

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

Navigating COVID-19 With An Autoimmune Disease

I want to talk about navigating a pandemic when you have an autoimmune disease. Living with an autoimmune disease on a normal day is challenging. Once you’ve been doing it for a while it just becomes part of your daily routine and you barely notice it anymore, but other people definitely do, lol 😂I wash my hands profusely. I can’t share food with pretty much anyone, ever. I can’t spend too much time in the sun, lay on the beach, take a hot yoga class, or camp when it’s too cold or too hot. I have to keep my stress levels low. Running makes my knees swell up like balloons, and I’m always afraid of flaring, ending up in the hospital, and facing a mountain of medical debt. Fast forward to pandemic… multiple all of this by 10,000 and then add a triple dose of stress & fear!

If you are struggling with an autoimmune disease the best advice I can give you is to find a way to keep your stress levels WAY down! I know this is scary, I’m feeling it too, but stress will greatly impact your immune system, and you need that sucker to keep you strong and healthy right now! 

Ways to reduce stress 👇🏽👇🏽👇🏽
Meditation, breathwork, move your body at least once per day, get plenty of sleep, journal, keep in touch with friends & family often, take a bath or hot shower, go for a secluded walk with a mask and gloves (stay away from other people), listen to music, draw or paint. What makes you happy? What helps you reduce stress? Don’t forget to do these things now more than ever.

Obviously you should also be very strict about social distancing & wash your hands! You should only go out when you absolutely must, otherwise have someone else run errands for you if at all possible. I have not entered a public facility since the quarantine. My boyfriend is running all errands, and he’s wearing a mask and gloves so he doesn’t come home and get me sick. If you’re on the Nextdoor app I’m sure you’ll find plenty of posts about people who are willing to do your shopping for you, I’ve seen it many times over the last few weeks. Find someone to help you and stay inside. Delivery services can be very helpful and I know a lot of pharmacies are offering free deliveries right now as well.

If you need someone to talk to send me a DM. I’m a good listener and I understand what you might be going through, you don’t have to do this alone ❤️

For the entire month of April I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. Be well & take care of each other!

Photo by: @jessicaczarneckiphoto

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

Meditation: Embracing Uncertainty

In light of current events, I wanted to guide you through a meditation about embracing uncertainty. I don’t think there’s a single person on this planet that hasn’t been touched by this crisis and I’d like to help you find some comfort & ease in a time when that seems near impossible. All you need is a comfortable place to sit or lie down, with little to no distractions.

Carve some time out of your day to take care of your mental health. To ease some of the stress & anxiety that this crisis has brought into your life. I hope, if even for a moment, you can find calmness amidst the sea of troubling news. 

Take a moment to breathe & connect to your body! Stress can weaken the immune system, and meditation can help to activate your parasympathetic nervous system, which can help you find balance.

Calm your racing mind and dive into a guided journey of self-reflection. What fears, worries, and uncertainties lay before you? How will you persevere? How will you navigate this crisis? What lessons will you learn from this? How will this trying time provide growth and strength for the person you’ll be on the other side of this? The world will look different when the dust settles & we will have to acclimate. This experience will also change you, you will not be the same person after all is said and done, but you will get through this. We will get through this. One step at a time.

For the entire month of April I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time.  

Follow us on Instagram @theyoginest & subscribe to our YouTube channel for more meditation, mindfulness, breathwork, and yoga videos. Be well & take care of each other!  

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

Self-Reflection In Times Of Uncertainty

We are living in unprecedented times. Very few things in my lifetime have felt this overwhelming & uncertain. Every day the numbers mount & there’s never really any clear information about when this will end & what our lives will look like when things are back to “normal.” If there was ever a time to learn how to lean into and embrace uncertainty, it’s now. The reality is, before COVID, we already lived with a lot of uncertainty. Tomorrow has never been promised to any of us, but we woke up like we do every day, went to work like we do every day, and carried on like we do every day. So how can we bring that same attitude to this situation? Things will clearly look different, now & once quarantines are lifted, but what can we do right now to embrace uncertainty? If you live in California you’re familiar with the yearly fires, they can be devastating, but fires are also very cleansing. Many ecosystems need destructive flames to function properly. Forest fires have even been called, “nature’s cleansing act.” So what does this have to do with COVID & uncertainty? What I’ve learned about fires and what I’ve learned from some of the most intensely painful parts of my life is that the most beautiful transformations come from the most destructive experiences. Humans have lived through countless traumatic experiences, but we thrive and survive, hopefully a little smarter, wiser, kinder and more loving than we were previously. Times like this, when looked at through the right lens, have the opportunity to be the most profound learning experiences of our life! When faced with pain, turmoil & uncertainty, you can give up, or you can fight the good fight and make your life better, or someone else’s life better, or the world a better place to live in. This mandatory pause and unwelcome upheaval of our lives is an opportunity to learn, not only about who we are, but from the mistakes and missteps that have brought us here today. How can we lean into uncertainty and make life better once we’ve pushed through the rubble? What have you learned about yourself during this arduous time? What can you do to make your life better, or someone else’s life better? What can we do as a whole to make sure something like this never happens again? Will we take this opportunity to grow & learn & change? Can you turn this time of uncertainty into a time of growth instead? Food for thought… 

Together we will get through this xoxo

For the entire month of April I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. Let me help you through this incredibly hard time. Wellness for all ❤

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

Photo by: @heidizumbrun
   

14-Minute Beginner’s Body Scan Meditation

This is the most educational body scan of the series I posted over the last 2 weeks. The scan itself is also longer & in my opinion WAY more fun! I know time is limited for most of us, but I love a nice long meditation with visuals & all the feel good stuff. This body scan is all of that!

Body scanning can reduce stress & anxiety quickly & help you enter your day or night feeling more centered & grounded.

All you need is yourself & a comfortable place to sit or lie down with little to no distractions.

Body scanning is a helpful tool to relieve stress & anxiety so you can live your life feeling more centered & grounded. It can provide useful information about you & what’s going on in your physical & mental body. You could go an entire day without checking in with yourself, without noticing the messages your body is sending you about what you need to be physically & mentally well. If you can create a habit of scanning your body, from the top of your head, all the way down to your toes, once a day, for 60 seconds you will begin to build a better relationship with your physical & mental body. This practice could help you avoid emotional & physical pain & illness, just by taking a second to listen to the messages your body is sending you. Body scanning can make you feel more present in your life, which I guarantee will have a positive domino effect on everyone around you. Improving not only the relationship you have with yourself but with others as well.

Save this post & come back to it when you need it & let me know how this exercise went for you in the comments section.

Please let me know what types of videos you’d like to see more of & if the moment strikes share your experience & I’ll share it with my followers. You never know the impact your experience could have on someone else & the world needs connection now more than ever.

Photo by: @heidizumbrun

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