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
   

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.

Don’t forget to follow our blog and subscribe to our YouTube channel so you never miss new tips, techniques & exercises. 

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

3-Minute Beginner’s Body Scan

If you’ve only got a few short minutes but you desperately need to reduce stress & anxiety quickly so you can go about your day feeling more centered and grounded than this body scan is for you!

All you need for today’s 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. How cool is that? And it works, I know from personal experience. I partially attribute my road to remission to the powerful benefits of a regular body scanning routine. 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 meant to meet these feelings 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 yet and you didn’t even 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.

Save this post to reference later & subscribe to our YouTube channel so you never miss new tips, tricks & exercises.

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

Keep Breathing…

Watch this calming breathwork gif that I created for all of you & remember to breathe. Things are crazy right now, stressful, uncertain, but the one thing you can control is your breath! So take a few moments right now and breathe…long, slow breaths & feel stress melt away, even if it’s only temporary.

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

10 Count Breathing Exercise

This is breathing technique #3. It’s also the final technique of the breathing series we did over the last few weeks. This one is called 10 Count Breathing. You inhale & exhale for the count of 10 & then begin at 1 & start again. This is the 3rd technique I teach new clients. It’s a little more time consuming & requires a little more attention than the others but it’s my absolute favorite! I use this religiously, especially when I can’t sleep or when I have to fly & it works like a charm. Breathing techniques can help you connect body + mind. They are part of my yoga, meditation & mindfulness classes. They’re great for stress, bring oxygen into the body, can help you heal & can teach you so much about yourself, emotionally & physically.  ⁠

⁠HOW: I’ve posted a tutorial on my IGTV & YouTube.

Save this blog to reference later!

You can do this lying down, before or after yoga or exercise, sitting on the couch, in your car, on a walk, at work, anywhere. Breathing techniques are helpful in a pinch; during stressful situations, heavy traffic, when you can’t sleep or are feeling anxious. ⁠

Before you begin this breathing meditation start by taking a nice, long, slow, deep breath in through your nose. On your exhale, open your mouth and let it go. Let your exhale be audible, the sound you would make if you were fogging up a window, mirror, or a pair of glasses. A gentle sigh works too, or let it be as loud as you’d like. If you’re in a crowd I’d still like you to do this but it can be quiet, I promise no one will even notice. If it’s accessible to you, you may place your hands on your belly, on your heart, or one hand on your belly and one hand on your heart. It will be nice to feel your breath under your hands, and allows you to move deeper inside of yourself, amplifying the experience. You’ll still get the same benefits if this is not available to you at the moment. As with the placement of your hands, if it’s accessible to you, you may now close your eyes. Whether or not you’re closing your eyes, make sure the face & jaw are relaxed. We hold a lot of stress in our jaws, clenching the jaw together. You may open and close the mouth a few times here, then let the tongue rest gently between the bottom teeth. Allow your shoulders to melt down away from your ears, giving your neck lots of space to release & relax. Then begin your counting exercise.

Inhaling & Exhaling through your nose. Count slowly as follows: (Remember 1 Mississippi, 2 Mississippi)

🙂Inhale 1, Exhale 2
🙃Inhale 3, Exhale 4
🙂Inhale 5, Exhale 6
🙃Inhale 7, Exhale 8
🙂Inhale 9, Exhale 10

Then begin again at 1 & start again. If at any point you find you’ve wandered off or are at 15 or 20 just start over at 1.

You may repeat this as many times as you’d like, but I would suggest doing this for a minimum of 1-3 minutes. You can set a timer on your phone. The longer and more often you do this exercise the more you’ll feel the benefits, but I can tell you from experience that if you’re in a very stressful situation, or you’re having a panic attack, doing 1 solid round will definitely make you feel less stressed & less anxious. You’ll feel your heart rate decrease, blood pressure will lower, your physical body will feel less tense, your thoughts will slow down. You’ll be pulling yourself out of the fight-or-flight response and into the parasympathetic response, which is much better for your general health & well-being.

⁠NOTE: Not all breathing techniques should be done while driving but the 3 that I’m providing over the next few weeks should be fine. If you find yourself becoming too relaxed, lightheaded, or distracted avoid using them while driving.

BENEFITS:⁠
🌿Improve mental & physical well-being⁠
🌿Promotes deep relaxation ⁠
🌿Improves emotional state⁠
🌿Reduce stress & anxiety levels⁠
🌿Can boost immunity⁠
🌿Can help you process emotions & heal emotional pain, grief & trauma⁠
🌿Can reduce the symptoms of chronic pain, depression & PTSD⁠
🌿Help you work through anger issues⁠
🌿Can reduce the symptoms of the emotional effects of illness⁠
🌿Improves energy levels

Book a FREE consultation today and learn more about how breathing exercises can help 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

4-4-4 Breathing Exercise Tutorial (A.K.A. Box Breathing)

Learn how to do this simple breathing exercise and feel stress & anxiety melt away. It’s easy, quick, and accessible. Click the link, watch, enjoy & subscribe.

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