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

Mindful Morning/Evening Guided Writing Prompts

Try this simple writing prompt as a way to incorporate more mindfulness into your daily routine. Guided self-inquiry writing prompts like this can help you start your day out right & end your day with more calm & peace of mind ❤️

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 Is Mindfulness, Anyway?

Mindfulness is the practice of cultivating moment to moment nonjudgmental awareness into your daily routine. Mindfulness can help to reduce stress & anxiety and bring balance and peace into your life. ⁠

⁠“Mindfulness is like that—it is the miracle which can call back in a flash our dispersed mind and restore it to wholeness so that we can live each minute of life.” – ⁠Thich Nhat Hanh⁠

⁠When working with clients I specifically focus on mindfulness & meditation techniques that allow them to bring attention to whatever is coming up for them physically & mentally in their day-to-day lives without trying to change, manage, or shape their experience. The goal is to observe & let it be. Eventually this practice will lead you to greater knowledge about the root cause of these feelings & emotions. Once you get there, you’ll have a full mindfulness toolbox to reach into. These tools, along with your hard work, will allow you to begin to heal.⁠

⁠An easy way to bring mindfulness into your daily life is to ask yourself some simple questions every day. Guided writing prompts can help you track patterns in your life that might go unnoticed without closer attention. I’ve listed some below to choose from but you can also purchase journals with built in prompts online. The one I’ve used the most is:⁠ 📚The Five-Minute Journal⁠.⁠

⁠Until you find a method that works best for you, here are some questions to get you started ❤️  ⁠

⁠START OF DAY 🌞⁠
🧐Choose three words to describe your current state of mind?⁠

⁠🧐If your body could talk to you right now, what would it say? What does it need?⁠

⁠🧐If your feelings & emotions could talk to you right now, what would they say? What do they need?⁠⁠⁠

⁠🧐What are you most looking forward to today?⁠

⁠🧐What small thing can you do to make today better? ⁠

⁠⁠⁠END OF DAY 🌜🌛⁠
🧐List 3 things that brought you happiness today? ⁠

⁠🧐What’s 1 lesson you can take away from the experiences you had today?⁠

⁠🧐How could you have made today better?⁠

⁠🧐What can you do right now to prepare yourself, physically & mentally, for whatever you have planned for tomorrow?

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

Photo @jessicaczarneckiphoto

It’s Okay to Not Be Okay

Today I want to talk about negative thoughts. I’m very passionate about this topic and have been for a long time. I think it’s especially important right now, with everything that’s going on, and all the feelings and emotions that may be coming up for you, for all of us. 5 years ago when I started my business I quickly noticed a trend, people were afraid to have negative thoughts. I wanted to know where this fear came from and scoured the internet. I noticed another trend whilst scouring, particularly in my field, a narrative about predominantly thinking positive thoughts in order to be happy & live the life you want. Before I say anything else, let me say that I fully encourage a positive mindset, I think it’s an incredible mindfulness tool, BUT YOU’RE ALSO HUMAN & IT’S OKAY TO HAVE NEGATIVE THOUGHTS! 

Let me say it again for the people in the back… IT’S OKAY TO NOT BE OKAY!

When I coach clients about negative thoughts & emotions my line of thinking is this; let the thought come up, acknowledge it & then ask questions. You can learn a lot about yourself during this process of self-discovery. Why did I have this thought? Where did it come from? What’s going on in my life or in this moment to make me feel this way? Maybe you need a good cry. Maybe you need to scream into a pillow. Take a long shower. Have some time alone. Go for a long walk. Maybe you need to meditate, journal, or talk to a therapist. Thoughts will come and go, it’s part of the human condition, so let them come, acknowledge them, process them, and then deal with them in real time. For me, when coaching, it’s not about the thought, it’s about how long you live in that negative state. You can’t live there, that’s not good for health, but shoving all your feelings down isn’t good for your health either. You need to process feelings and emotions as they come up. So here’s how I do it:

I have a negative thought 😟

I acknowledge it – I see you… 👀🧠

I ask questions; Where did you come from? Why are you bumping around in my head? What’s going on in my life right now that bred this thought? Okay, I think I have enough information, now what?

I need tools to help me process these uncomfortable feelings & emotions. What tools are available to me, that will also work for me? 

PAUSE… I can give you a list of 10,000 incredible tools, but the trick is, you have to pick ones that resonate with you so you’ll do them, commit to them, come back to them & and they actually provide results for you. So find what works for you, the following are just a few suggestions…

You could process your feelings via journaling, meditating, physical movement, discussing struggles with a friend or therapist, getting outside, taking a day off to rest and recover, etc. There are so many incredible tools out there to help you process feelings in real time! Carve some time out of your day to find the tools that work best for you.

Moral of the story, IT’S OKAY TO NOT BE OKAY, especially right now! Give yourself the freedom to feel whatever you need to feel. Then process those feelings, and move on. You can be grateful that you’re not sick, while also feeling afraid of losing your job. You can be thankful that your fridge is full of food, while also feeling really sad that you can’t go to dinner with friends and family. It’s all okay. It does not mean you’re a demon spawn from hell, you’re just human 👽

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. 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

Photo: @jessicaczarneckiphoto

Meditation: Transforming Fear

Self-created fears grip all of us, and they have WAY more control over us than they should ever be allowed. Here’s the deal… we need fear! It keeps us safe when we’re in physical danger, but more often than not our experience with fear is self-created. You may fear public speaking, showing your true feelings, failure, etc., but these feelings don’t put your life in danger, so how can we manage them? Fear breeds insecurity & self-doubt, which can lead to stress, which can lead to lower immunity & more, so it’s imperative that we learn how to live with fear in a more harmonious way. What if we could turn fear into an ally that would allow us to become more courageous & fearless. When we become more mindful about our fears we also become more centered, focused & relaxed, no matter what stands before us. So how can we transform self-created fear into our greatest ally? That’s what we’re going to be exploring today. So find a comfortable place to sit or lie down, with little to no distractions & we’ll get started. Enjoy!

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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.

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. 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

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