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

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

How does stress affect the immune system?

ATTENTION IMMUNOCOMPROMISED HUMANS 🙋🏻‍♀️
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I get it, I have Lupus, it’s scary out there for us right now, but let’s talk about stress for a second 👇🏽
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Stress is a MONSTER! Stress lowers your immune system, and what you need now more than anything is an immune system that’s going to fight to keep you safe and healthy. Stress free is the way to be. Easier said than done, I know from personal experience, but you have to override that fear in order to remain healthy. The situation we’re in right now is extremely triggering. I’m living through it with you. I don’t want to get sick, and I don’t want any of the drama that comes along with getting sick, mainly the financial burden of being sick. So I get it, but you have to breathe with me to get through this. Move your body. Meditate. Do this with me, develop healthy routines during this challenging time and stay healthy. ⠀
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Want to know how stress can affect your immune system? Want to know what can help? Want to work with me online while social distancing? If you answered yes then check out the images in this post to learn more.

Save this post to reference later & fill out your ✨FREE✨consultation form here on our website and get started today! We’re also offering new clients 20% off for a limited time as well, yay!
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Meditate, Breathe & Move with me now! We can get through this together 😘

📷 @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

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

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 (A.K.A. Box Breathing)

This is breathing technique #2 of the breathing series we’re doing over the next few weeks. This one is called 4-4-4 or Box Breathing. You’re inhaling, holding your breath & exhaling, each for the count of 4. This is the 2nd technique I teach new clients. It’s a bit more challenging than 4-4 breathing but it’s still easy to learn & you can do it pretty much anywhere. 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 📄

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 is 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. Let the inhales & exhales be slow & long. Filling the entire space between your bellybutton & collarbones.⁠

Inhale – Counting slowly… 1, 2, 3, 4. Remember 1 mississippi, 2 mississippi

Hold your breath…. 1, 2, 3, 4

Exhale…. 1, 2, 3, 4

You may repeat this as many times as you’d like, but I would suggest doing this for a minimum of 30-60 seconds. 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 out & 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.

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. ⁠⠀
⁠⠀
NOTE: Not all breathing techniques should be done while driving but the 3 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 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: @jessicaczarneckiphoto