Meditation & Mindfulness – Tip #1 – Start Small & Keep It Simple

When a new client comes to me and says, “I can’t meditate, I’ve tried and I just can’t do it,” the first thing I ask them is how long they’re trying to meditate for?⁠

⁠Almost every single time the answer is somewhere between 20-30 minutes! This is WAY too long for a beginner meditator and in my opinion, will absolutely set you up for “failure.”⁠

⁠So here’s my best advice, start small & keep it simple!⁠

⁠Use an app like Insight Timer or Headspace. Both of these apps have meditations for beginners. ⁠

⁠Choose a meditation that’s between 2-5 minutes MAX! You can filter this out in these apps, actually, you can tailor the entire meditation directly to your specific needs at that moment. ⁠

⁠For example, in Insight Timer, I can click on the search icon, type in what I’m looking for, we’ll use “beginner” for this example, hit search, choose “audio,” and then I can sort the results by rating, length, female or male voice, background music or none, etc. I believe personalizing your meditation experience like this makes it more enjoyable and easier to digest.⁠

⁠If you’d prefer not to spend time customizing your meditation experience so be it. On Insight Timer you can click on the home icon, choose “guided,” filter by time, and choose a meditation from the drop-down list. Headspace is similar, you’ll choose “meditate” on the home screen, click on the search icon, choose a category, let’s say “beginning meditation” for this example, and choose the first meditation under “start here.”⁠

⁠Once this becomes a simple habit for you consider adding either more time to your meditations or increase the number of times you meditate per week.⁠

⁠This technique has turned all my non-meditators into pro meditators.⁠

⁠If need any guidance or further suggestions please reach out 🤗

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

Body Scan Meditation Journal Writing Prompt

Are you guys doing your body scans? Are you following them up with the guided journal writing prompts I provided you?⁠

I’m trying to provide as many stress & anxiety relieving tools as possible during this absolutely crazy time & this has been such a beneficial tool for me, so I’d really love for you to try it.

⁠Check out the 3-Minute & 7-Minute Beginner’s Body Scanning videos I posted last week & keep an eye out for the 14-Minute Scan I’ll be posting this week as well. Then answer the body scanning guided writing prompts I provided for you last week.⁠

Reminder… this is how body scanning can help you:

  • Reduces stress, inflammation, fatigue & insomnia⁠
  • Reduces physical & psychological tension⁠
  • Relaxing⁠
  • Builds awareness, acceptance & appreciation ⁠
  • Centers & grounds you⁠
  • Increases stability of the mind⁠
  • Cultivates mindfulness⁠
  • Increases focus⁠
  • Allows you to live in the present moment⁠

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

7-Minute Beginner’s Body Scan

Photo by: @jessicaczarneckiphoto

This body scan provides a little more information than the 3-Minute Beginner’s Body Scan in this series. If you’ve got a little bit more time and you want to learn more about body scanning than this video is for you. Body scanning can reduce stress & anxiety quickly & it can help you enter your day or night feeling more centered and grounded. 

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

Body scanning is an incredibly helpful tool to relieve stress & anxiety so you can live your life feeling more centered and grounded. It also provides a ton of useful information about you, and what’s going on in your physical and mental body. We’re all so busy all the time, caught up in a million things, moving so fast through our day that we might not notice the messages our body is sending us, all day, every day. If you can create a habit of scanning your body, from the top of your head, all the way down to your toes, even once a day, for 60 seconds you will begin to build a better relationship with your physical & mental body. If you can learn to listen to the messages your body is sending you you might notice when you are hungry, full, need rest, are getting sick, need to slow down, etc. And if you can meet these messages without judgment in a more timely & loving fashion you might be able to avoid a lot of emotional & physical pain & illness, just by taking a second to listen to the messages your body is sending you. Body scanning can also make you feel more present in your life, which I guarantee you will have a positive domino effect on everyone around you. Improving not only the relationship you have with yourself but with others as well.

So what is it? It’s very simple actually. All you need to do is sit or lie down comfortably, somewhere that has little to no distractions. Then, starting at the top of the head, you’ll slowly scan your entire body until you’ve reached your toes. Feelings and emotions will come up for you, they may be physical and or mental. You’re not meant to try to stop or change these feelings and emotions, you’re meant to meet them with an open mind and a kind heart. It’s just information about you and where you are today. Then you take that information and pivot your day. Maybe you haven’t eaten lunch and you didn’t realize, until your scan, that you were incredibly hungry, go eat. Maybe you notice a tickle in your throat, or you’re slightly warm, are you getting sick? Do you need to take some time to relax and recover? Body scanning can actually be a very useful preventative measure for those of us who don’t know how to slow down and listen to the messages our body is sending us.

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Let me know how this went for you in the comment section below & please shoot me any video requests you might have.

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.

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