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

Stressed? Anxious? Mindfulness can help!

Social isolation can breed feelings of fear, anxiety, depression & stress! We are social creatures through & through, but all hope is not lost! Technology can be a hero in disguise for situations like the one we’re all in right now. You don’t have to ditch your daily routine, it just might look a little different. Check out the suggestions I’ve put together for you in this blog and save it to reference on days when you want to pull your hair out 😳🙈😂

You can breathe, meditate & move with me 100% online. Click the link in my bio to sign up for your ✨FREE✨ consultation & get 20% OFF for a limited time if you’re a new client. We can get through this together! ⁠⠀

⁠There are so many options just a quick search, click & download away!⁠⠀

⁠You’ve got this 😘❤️

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

Survivor Resources

Being a survivor of any trauma can be very lonely, scary & confusing. My healing journey was long, it was hard, but I persevered and today I am stronger than ever. I have my bad days, just like the rest of us. I have days when triggers are all around me and I have to dig into my healing toolbox and figure out what’s going to comfort me through my fears and doubts. Resources are EVERYTHING! Talk therapy is fantastic if you find the right therapist and have the means to pay for it. Support groups are incredible but from my experience it can take some time and courage to venture back out into the world. In this blog post I have provided some resources that don’t require you to leave your home if that’s not emotionally accessible to you at the moment. Of course if you’re further along on your healing journey these resources will be incredibly helpful for you as well.

If you have question or need to talk to someone please reach out. I am here for you, you are not alone.

Photo by Brooke Cagle on Unsplash
@brookecagle

National Sexual Assault Hotline

https://www.instagram.com/rainn/

Social Media Community & Support

https://www.instagram.com/rainnhttps://www.instagram.com/nsvrc/https://www.instagram.com/unapologeticallysurviving/https://www.instagram.com/itsonus/https://www.instagram.com/duvet_days/https://www.instagram.com/_weareher/

Books

Some of the books I’ve suggested here are not directly related to trauma, but they’re the books I found to be the most helpful on my healing journey. I hope the’re helpful for you as well.

Photo by I.am_nah on Unsplash – @i_am_nah

Please reach out to someone you trust if you’re struggling with a current or past trauma. There is a light at the end of the tunnel. I know from personal experience how hard this can be, but I also know that you can heal tremendously with the right support system. You have all the tools you need to survive inside of you, you just need someone to show you where they are and how to utilize them. I’m here to help too, book your free consultation today and start your healing journey now.

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

From Victim to Survivor

❌TRIGGER WARNING ❌

I’ll start my story at 8 years old. I was living in Albuquerque, NM. My recollection is that we moved there somewhat suddenly from my hometown of Milwaukee, WI. I don’t remember much about New Mexico. I know it was warm, dry, everything moved a little slower. The dirt was red & you could make clay out of it. I remember loving the art & being interested in the culture. I have fond memories of Santa Fe & often think about going back for a visit, when I feel emotionally ready that is…

My memory gets foggy as I try to recall the incident…

I was at school. I was 8. There was a boy that was my age, maybe younger, that would flirt with me. I was totally grossed out, because I was 8 & boys have cooties. He did not take it lightly, there were obviously some issues there. He told his older brothers, at which point I’m assuming they planned their revenge. The rest is a bit of a blur. I remember waking up, somewhere outside on the ground near my school, alone, confused & scared. I felt pain but at the moment I didn’t know why or where it was coming from. I didn’t say a word to my mom when she picked me up. To this day it’s hard for her to talk about so I’m lacking details that only she would remember. We went from school to my grandma’s house, it became impossible to hide any longer as the pain was unbearable. I screamed while using the bathroom & my mom took me to see a doctor. This is the hardest part to talk about. I remember the doctors examining me & asking me questions. When they asked if anyone had touched me I turned & looked at my mom. The look on her face, I’ll never forget it. My mom describes me as catatonic at that moment, but it’s actually my clearest memory of the entire experience. I had been sexually assaulted. At 8 years old, by this boy & all of his brothers.

It would change my life forever. All of my relationships, innocence & stability. The way I trusted, or let’s be honest, my lack of trust in everyone from this day forward. I stopped eating, had horrible nightmares & had a total breakdown. The scar remains but today I am STRONGER because of it. I am STRONGER than my abusers. There was a time when they were winning, when they had full control over my life, but not anymore. Here’s the problem & why I’m now doing what I do for a living, it took from age 8 to my mid-twenties to seek & get the help I needed.

There were very few options presented to me outside of therapy when I was 8 & none of them were tools I could use to become stronger, to get my power back. It wasn’t until I was much older that I not only utilized therapy but also mindfulness techniques. Instead of pushing my feelings down & numbing them, I was recalling everything, every painful detail. I was talking to my mom, doing what I could to get details I so desperately needed to move on. Then I meditated like crazy, journaled about things I wasn’t ready to talk about but was definitely ready to process privately. I learned about how emotions, pain & trauma get stuck in our bodies & cause illness. Then I moved my body, A LOT! Sometimes I’d do yoga & cry harder than I’ve ever cried. It was working its way out of my body. I joined groups so I could talk to other women who had been through what I had. I bought workbooks & did the homework, it was hard but necessary. I listened to podcasts, read books about other people’s stories & just continued to process.

The thing, however, that helped the most, was talking about it with other survivors. There’s something about this process that makes you feel less alone, less foreign, less alien. You start to realize you have a place in the world, a voice, even though you’re “different.” In the last year or so I decided that my story can change other people’s lives. I’ve gotten so many messages from other women who have been through what I have, thanking me for sharing my story. Stories are the fabric of being human. They teach us valuable lessons. They need to be heard, they need to be shared & we need tools to process painful situations vs. stuffing them down or numbing them. We need to open the floor, as a people, a safe space to talk about our traumas & mental illness. No more stigma, no more victim blaming. Every story matters, it’s time to step up & hold space for one another. Over the next few weeks I’m going to share some tools that I’ve found to be incredibly helpful with processing this kind of trauma. 

Last but not least, talk to someone about your story. Someone you trust. A therapist, psychologist, help line, whatever feels safe for you. Message me, that’s why I’m here! Journal about it, get it out on paper, then rip it up or burn it. It feels good, trust me! Join a support group of women who have been through what you have & feel held. Buy workbooks, or just books about this particular trauma & learn how to process your pain in a healthy way. Just know you’re not alone, there are lots of people that care. You can get through this, you can come out the other side stronger, you can get your power back. Be gentle with yourself, it takes time, trust the process. Never hesitate to reach out when things get dark, you are not alone & it does it get better. It will heal, even if you can still see the scar ❤️Stay tuned for tips & stay strong, you are not alone!

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  

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