Guided Meditation For Grief & Trauma – Testimonial

Thank you, Beth ❤️⁠

⁠Meditation can be healing for trauma survivors. It can help you feel lighter, find clarity & learn how to navigate thoughts, feelings & emotions. It can also be triggering. Full disclosure, meditation did not work for me in the beginning & truthfully it just won’t work for everyone. I found it to be disorienting, but once I started using trauma-informed techniques everything changed. I would like to offer some tips that helped me learn how to use meditation as a healing tool.⁠

⁠🌙 Meditate somewhere you feel safe. Before you begin, become familiar with your surroundings & the sounds around you. I found it helpful to have an “escape” plan before I got started (for me this was being in a room that didn’t feel claustrophobic, making sure the door to my bedroom was open & I could easily see what was happening outside the door).⁠

⁠🌙 You don’t need to close your eyes. I do close my eyes but I give myself permission to open them as often as I needed to. I open them to refamiliarize myself with my surroundings & the sounds around me. You can also gaze down & leave your eyes open the whole time.⁠

⁠🌙 Before beginning, I enlisted a “security blanket.” This could be an object I can touch that makes me feel safe, calm, or comfortable. Or it could be a part of my body. For example, maybe my hands make me feel safe. So maybe I’m holding my own hands or rubbing my palm with a finger, or maybe my eyes are open the whole time & I’m focusing on the palms of my hands. Focusing on, or coming back to something that makes you feel secure can be helpful. ⁠

⁠🌙 Stop & start as many times as you’d like. If you begin a meditation & start to feel triggered, stop immediately! Know that this does not mean you did something wrong, you’re broken, or you failed. I did this a lot when I first got started. Go at your pace & listen to your body! Trust yourself ❤️⁠

⁠🌙 Work with a trauma-informed professional. Working with a professional can make all the difference. They provide an environment to guide you through the process safely & with fewer triggers.       ⁠

Please reach out to a healthcare professional for support if your grief has become too much to handle & remember that you are not alone ❤️

⁠You can listen to this meditation series on Insight Timer following this link.

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 Brings You Joy?

✨ Joy ✨⁠

⁠What are some little things that bring you joy?⁠

⁠This is a hard time of year for a lot of people, never mind all the stress that 2020 brought into our lives.⁠

⁠I don’t know what you’re going through right now & I don’t know how you’re feeling at this very moment, but I do know that stress is detrimental to our health, so we have to find ways to manage & live with it while we’re traversing the complicated parts of our life. Your happiness depends on it & so does your health. ⁠

⁠It may feel like there’s no way to escape the stressors that have been presented to you as of late & that may be true temporarily, but I’d like you to do this small little exercise for me as your trying to navigate your stressors. I want you to make a list of little things that bring you joy & then I want you to chip away at this list until you’ve checked everything off. Finding simple ways to inject happiness into your life can make a world of difference. Your feelings & emotions are valid & I know things are hard right now but this little exercise can help boost your mood and give you the energy you need to tackle life’s challenges. ⁠

⁠Every little joy on your list can be completely free. It can be done in your home away from other people. Or maybe it’s something you can do outside without interacting with others. Keep it simple, keep it small, keep it actionable, but make it personal to you & your unique needs. ⁠

⁠Here’s my list of little things that bring me joy ❤️⁠

🌱 Go for a long walk with Lily 🐶⁠
🌱 Meditate⁠
🌱 Read
🌱 Paint⁠
🌱 Make Christmas cookies & salt dough ornaments⁠
🌱 Watch Christmas movies⁠
🌱 Day trip/change of scenery
🌱 Game night with my boyfriend Neel
🌱 Finish my puzzle 🙄⁠
🌱 Write every day⁠
🌱 Connect with the people I love ❤️⁠

⁠I hope you’re well & I hope your struggles, whatever they might be, are coming to an end soon. I hope you can find simple ways to bring joy into your life when stress feels overwhelming & never-ending. Though these simple joys will not solve your problems hopefully they’ll make the journey a little easier.⁠

⁠Give it a try today 😘

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

Guided Meditation For Grief & Trauma – Testimonial

Thank you, Mel ❤️⁠

⁠Visualization & guided imagery can be great tools to help initiate the healing process. Visualization meditations help focus the mind on behaviors or events you’d like to implement or have occur in your life. This is another way to help connect the body and mind, which may have become disconnected due to the trauma you experienced.⁠

⁠Visualization meditations provide guided pictures, images, suggestions, and exploration. They might ask what you see, hear, smell, or taste. Allowing you time to fill in the blank. Think of it like a guided choose your own adventure book, do you remember those? They might suggest you see bright colors, feel warmth on your skin, that you’re walking through a field of beautiful flowers, etc. Exploration & images like this have the potential to change our emotions in a positive way & can even rewire the brain (neuroplasticity).⁠

⁠Visualization has been used to help people move past obstacles in their lives. It can also help you find relaxation, comfort & clarity. It can relieve symptoms of stress, anxiety & depression. Though it can be challenging & might take some time to get comfortable & familiar with, I can tell you that visualization meditations have helped me heal tremendously! I would definitely keep a journal nearby. It didn’t happen right away, but after some experience with meditations like this, I learned a lot about what my thoughts & feelings were trying to tell me. I would jot down words, colors, and physical/emotional sensations that came up for me. Major breakthroughs happened in my life because of visualization meditations. You can even share these notes with your therapist or psychologist if you think it might be helpful.⁠

⁠In conjunction with other professional therapies & treatments, visualization is another great integrative & holistic healing tool to add to your healing toolbox.   ⁠

Please reach out to a healthcare professional for support if your grief has become too much to handle & remember that you are not alone ❤️

⁠You can listen to this meditation series on Insight Timer following this link.

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

Guided Meditation For Grief & Trauma – Testimonial

Thank you, Kim ❤️⁠

⁠Trauma can take you out of your body. It’s not uncommon to have a healthcare professional tell you that you’ve been dissociating. This was something I did after experiencing severe trauma. Dissociation is a break in how your mind handles information. When this happens you may feel separate from your thoughts, feelings, memories & surroundings. It’s disorienting & can cause isolation, at a time when support is important to your healing process. ⁠

⁠In combination with professional help & support from family, friends & support groups, meditation can be a helpful integrative & holistic tool to help you reconnect with your body & mind. ⁠

⁠One way meditation does this is by implementing breathing exercises. I often found, when being triggered, that I would stop breathing altogether. Or my breath would become short & shallow which had the potential to lead to symptoms you’d experience during a panic or anxiety attack. ⁠

⁠By slowing my breath down, focusing on the rise & fall of the air in my lungs & paying attention to contact points between my body & whatever was supporting me (chair, bed, yoga mat, floor, etc.) I found myself becoming centered again. My heart rate would slow, my thoughts would become clear & calm & I felt reconnected to myself & my surroundings again. Think of breathing exercises as an anchor that you can come back to again & again. ⁠

⁠The cool thing about breathing exercises is that you can do them anywhere, anytime, you’re breathing right now. Stop for a second & notice your breath. Is it fast? Short? Shallow? Were you holding your breath? Try to slow your breath down, inhaling & exhaling out of your nose. Filling the whole space between your bellybutton & collarbones. You can even place one hand on your lower belly & one on your upper chest & see if you can feel that you are breathing into the spaces where your hands are. Do this for a few minutes & notice how connected & relaxed your physical & mental body becomes 😊 ⁠

Please reach out to a healthcare professional for support if your grief has become too much to handle & remember that you are not alone ❤️

⁠You can listen to this meditation series on Insight Timer following this link.

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

Guided Meditation For Grief & Trauma – Testimonial

Thank you, Beata ❤️⁠

⁠When we lose a human or pet that we care about deeply feelings of grief can be overwhelming, consuming & numbing. I believe the hole they leave in our lives never gets fully filled again, but I also believe that it becomes an important part of our journey & when we process our grief in a healthy way, at our pace, the hole that remains now glimmers with memories that we’ll cherish forever. Hopefully, those memory glimmers can once again bring us feelings of warmth, comfort, security, and happiness once we’ve processed our difficult feelings & emotions.⁠

⁠Guided meditations for trauma & grief can be incredibly challenging. The last thing you probably want to do is swim in your thoughts, feelings & emotions. I understand this & I understand it well. I ran from my challenging feelings for a long time, but all they did was grow stronger & stronger the longer I ignored them. At times the feelings I tried to avoid consumed me. What I eventually learned about meditation is that it had no expectations of me. There were no rules. It was a safe space for me to feel whatever I needed to feel in that moment. There was no judgment here, only a space to allow feelings to come and go as I healed and learned to be comfortable with not being comfortable. It was a space that allowed me to find peace within my grief. It was a space that eventually brought up uncomfortable feelings less and less and instead created space to reconnect with feelings that brought me happiness, comfort & release.⁠

⁠My hope is that you too can find comfort, healing, and emotional release 🙌🏽   ⁠

⁠Please reach out to a healthcare professional for support if your grief has become too much to handle & remember that you are not alone ❤️⁠

⁠You can listen to this meditation series on Insight Timer following this link.

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 + Trauma Healing

A few weeks ago I stepped outside my comfort zone to share a piece of myself I thought I’d never share. ⁠

⁠When I decided to create meditations for @insighttimer I knew I wanted them to reflect the benefits meditation brought to my life, which has been many. ⁠

⁠I knew I wanted them to provide tools for trauma survivors, for it was trauma healing meditations that brought me to meditation, to begin with. ⁠

⁠Like so many people, maybe even you, I’ve suffered many traumas in my life. Admittedly, I chose unhealthy ways to cope with trauma starting at a young age. Why don’t we learn how to cope with difficult thoughts & feelings in school? In my opinion, this is a much-needed curriculum for most people, all over the world. Don’t get me started, I could talk about this for days, but I’ll spare you 😉⁠

⁠Meditation was an invaluable healing tool for me. It was something I needed & I didn’t even know it. When I realized I needed it I fought it. Was meditation too hippy-dippy?⁠ NO! It was everything I needed! 

Meditation can help you process trauma in so many healthy ways, I’d like to share how it helped me in hopes that it could help you too 😘⁠

⁠🌙 It normalized my trauma. Surviving trauma can feel lonely & alienating. It can cause you to isolate, because you may feel like no one understands you or what you’ve been through, but you are not alone.⁠

⁠🌙 It’s a support group when you’re not ready for a real support group. It’s a stepping stone during a period of healing when you just want to be alone as you process your feelings.⁠

⁠🌙 Builds healthy coping techniques – Meditation itself is a healthy coping technique, but a lot of meditations also provide breathing exercises, body scanning, journal writing prompts & more.

🌙 Builds resilience – Nothing helped me bounce back from difficult experiences, thoughts & feelings like meditation & the more I meditate the more resilient I become. 

🌙 Clarity & Meaning – Healing meditations helped me make sense of feelings & emotions, which made them easier to deal with & less frequent. It also gave meaning to my experience & inspired me to help others who were in need.

Happy healing fellow trauma survivors 😘🙌🏽❤️

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