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

Mental Health Matters Too

I love teaching yoga. I started YogiNest because of the positive effects yoga had on reducing my symptoms from Lupus, but the thing that really gets me going is the brain. I love everything about the brain. I nerd out hard about the brain. Which leads me to mindfulness & mindset coaching. Multiply how much I love teaching yoga by 1,000 and that’s how much I love being a mindset coach! ⁠

Like many others I’ve suffered multiple major traumas in my life. When I was younger I had no idea what to do with my feelings and emotions. I REALLY wish I knew about meditation & mindfulness practices when I was younger, things would have been so different for me. I’m so grateful I know about it now and that I get to share it with others.⁠

As the days and months go by with this pandemic I’ve noticed a major uptick in stress, anxiety, and depression; and it breaks my heart! We need to wear face masks, we need to wash our hands, we need to keep our distance, we need to open our economy back up. This is all I hear about every day on the news, and it’s all true, but why isn’t anyone talking about how to maintain our mental health?⁠

If our brain isn’t happy & healthy nothing in our life is going to function properly, so why isn’t anyone talking about this? These feelings are tricky to traverse, even as adults. I see it every day. This is what I do for a living! ⁠

Here in LA things are still very much shut down & I’m really starting to see the negative effects it’s having on my clients & the people around me. I’m here to help in any way that I possibly can. ⁠

I will absolutely 100% continue to pepper yoga stuff into my feed, because movement is therapy too, but I want to provide as many mindset coaching tips as I possibly can right now. The world needs it!⁠

If you’re feeling stressed, anxious, or depressed know that I am here for you. Message me, call me. I’m not a doctor but I’m a very good listener. I’m a shoulder to lean on. You are not alone!

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

Let’s Talk About Yoga Bullies

Have you ever had a bad experience in a public yoga class? If you said yes you’re not the only one. More than 50% of clients that come to me (I specialize in private coaching sessions) state their reason for pursuing private sessions as having bad experiences in public yoga classes. So today I want to talk about yoga bullying & peer pressure.⁠

⁠Don’t get me wrong there are PLENTY of amazing yoga teachers & studios out there, I have a few favorites of my my own, but even I’ve had some bad experiences.⁠

⁠I started doing yoga many years ago as I was told it was a great way to get exercise without hurting my joints or causing inflammation since I have Lupus. First of all, yoga is not one-size-fits-all. There are several styles that caused my body distress, but after years of trying things out I found Iyengar yoga & it became my happy place, but on my journey to this happy place I experienced a lot of pressure! It was so confusing. Wasn’t yoga supposed to be about my inner journey, no ego, pride, competition or judgement? That was not my experience, it is now, as I’ve found my people & practice that work for me, but over the years I’ve been pushed extremely hard by yoga teachers, told to preserve through the pain. I’ve been adjusted aggressively in class & called out publicly for using modifications when a pose didn’t feel safe for me. Once a teacher even told me there was no reason I shouldn’t be doing Handstand without modifications. I call bullshit! I was proud of myself! I was proud of not being in a hospital bed, or on a ton of medication. Doctors told me I was going to die, but I was in a yoga studio moving my body, that’s all that mattered to me. It’s MY practice, it’s YOUR practice! Do what feels safe for YOU! Pick a style that feels good in your body. Modify if you need to. Close your eyes, breath & listen to YOURSELF! Find a teacher that makes you feel empowered & challenged in a way that feels safe for you, your body & whatever ailments you might be dealing with. This practice is about self-inquiry & growth, not just on a physical level but also mentally. Move your body in a way that feels good & trust yourself. Feel safe! Feel empowered ❤️

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

Quick Tip – Handstand In A Doorway – Yoga Modification

Don’t even get me started with this pose! Because of the muscle atrophy in my upper back due to Lupus this pose has been the bane of my existence, but this modification, shared with me by my mentor, changed all of that. This modification has made Handstand possible for me. In addition to a regular yoga practice & consistently practicing prep poses this modification has allowed me to build the strength, alignment & knowledge I needed to do it without a doorway. Take your time, be safe, build the strength & knowledge needed to practice poses like this so you don’t hurt yourself. See disclaimer & contraindications in comments section before you try this & let me know if you have any questions 😘

HOW?
🤸🏻‍♀️Find a doorway clear of obstructions
🤸🏻‍♀️Face side of doorway without door
🤸🏻‍♀️Place fingertips about 1 inch away from doorframe, hands shoulder width apart, shoulders will stack directly over wrists
🤸🏻‍♀️Gently place back of head & middle of upper back down the middle of the doorframe
🤸🏻‍♀️Press palms down evenly, engage triceps, wrap bottom tips of shoulder blades towards side ribs & draw them down towards your tailbone
🤸🏻‍♀️Keep shoulder blades broad & firm outer upper arms in
🤸🏻‍♀️Draw shoulders away from ears, spread across collarbones
🤸🏻‍♀️Carefully walk 1 foot 1/2 way up doorway followed by the other. Press 1 foot into doorframe & slowly walk the opposite foot up to touch top of doorframe, once you feel secure follow with the other foot (NOTE: Height will determine if you can meet top of doorframe (short) or extend past doorframe (tall), either walk the feet up & press heels into doorframe or press insides of feet into the outsides of the doorframe)
🤸🏻‍♀️Neck is in line with spine
🤸🏻‍♀️Draw lower front ribs towards hipbones to avoid overarching lower back
🤸🏻‍♀️Direct inner thighs towards wall behind you, buttocks lifts towards heels, hug outer hips in towards midline
🤸🏻‍♀️Release inner & outer thighs back evenly, feet together
🤸🏻‍♀️To come down carefully walk 1 foot down doorway at a time. I like to hang forward for a bit & then rest forehead on doorframe since I’ve just been upside down for an extended period of time

Kick/walk up w/ opposite leg often to avoid creating imbalances 🙂 

Contraindications:
⚠️ Carpal tunnel syndrome
⚠️ High blood pressure
⚠️ Glaucoma/detached retina
⚠️ Wrist or shoulder injury

Disclaimer:
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.

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

Choosing The Right Exercise Plan For You

Did you guys know I have Lupus, I never talk about it so I wasn’t sure, lol 😂 Today I want to talk about my yoga/exercise experience while struggling with an inflammatory disease. Before we get started let me explain, my body is mad at me A LOT! I have built a very strong preventative medicine toolbox over the years & I feel better than ever but I’ve definitely struggled & still do from time to time. Throughout the years I’ve dealt with fighting kidney & pancreas failure, permanent muscle atrophy, chronic infections in my heart & lungs, confusion & memory loss, LOTS of body aches & pain & chronic inflammation in my entire body…to name a few things. Finding a form of exercise that doesn’t add to the physical & mental pain has been a STRUGGLE.  I can’t run, I can’t overheat, I can’t do anything high impact & let me tell you, yoga is not one-size-fits-all. 

It took a long time for me to test out a lot of different yoga styles & forms of exercise to find what works for me, so here’s my best advice…DO WHAT’S RIGHT FOR YOU & ONLY YOU! 

Block everything else out! I don’t care if someone else with Lupus can run, I can’t & it makes me feel like shit, so I don’t do it. Instead I do incline training. I can’t do Plyometrics, HIIT or CrossFit; but I can hike & do yoga & pilates. I can’t do hot yoga, but I can do all the Iyengar yoga I want. 

Everyone is different & we all need different things. I know there’s a lot of noise out there, lot’s of opinions, lot’s of advice, but I’m here to tell you, only my advice matters…just kidding, lol 😂 Jokes aside, all that matters is what feels good in your physical & mental body. Play with lots of different stuff, test it out, if you hate it & your body hates it move on to something else. I promise you’ll find something you love that also agrees with whatever “ailments” you’re dealing with, I did ❤️

This is a personal journey, don’t let anyone tell you any different. There are SO many choices to pick from, take some time to figure out what works for you & take care of the only body (home) you’ll ever have ❤️If yoga happens to be your #1 pick you should hire YogiNest to train you, I hear they’re the best… I had to 🤣

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