Jennifer Heard PhD, CIAYT

This short, counted breathing exercise is useful when we want to calm the nervous system and become fully present. Set yourself up in a comfortable position: seated or reclined. As with any breathing exercise it is useful to be in a quiet place free of distractions. Bringing awareness to the breath notice the texture of the inhale, of the exhale. Is your breath fast, slow, jagged, through the nose or mouth. Is the chest moving or still. If it feels right bring one hand to the chest and one to the stomach. Feel where the body moves with the breath. Now is when we try a bit of control. Without force see if you can expand the belly on the inhale, letting it soften in on the exhale holding the chest still. Know that the chest will not be perfectly still aim to have less movement there than in the belly. Can you deepen the inhale by expanding the belly out further? How about deepening the exhale by actively pulling the belly button in and up. Many people find it useful to count out this breath to better regulate. Another option is using a metronome. To count the breath we generally begin with a 4 count; however if you breath is very tight or you experience chronic stress/anxiety you may need to begin with a shorter count. I have worked with asthma patients where we start with a 2 count. Please choose the count that is right for you for your practice. With one hand on belly and the other on the chest exhale fully and breathe to the count Inhale 1, 2, 3, 4 Exhale 4, 3, 2, 1 If this is comfortable add a count Inhale 1, 2, 3, 4, 5 Exhale 5, 4, 3, 2, 1 If your goal is to deepen and lengthen your breath keep adding counts until you get to your edge as long as you can keep the breath smooth. ———————————— Follow Me on Social! ———————————— WEB: http://www.naturaljenn.com/ Instagram @jenniheard FaceBook https://www.facebook.com/jenniheardyogatherapy

It only takes a short time each day to increase your motivation, face your fears, and experience your true worthiness You, are truly priceless…. All that you need to do is relax, breathe, and follow your inner guide. Utilizing daily Meditation techniques instill within you simple methods of awareness that benefit every aspect of your life. Breathing is the single most important thing that we do, there is no life without breath…yet many of us do not notice or pay attention to the breath throughout the day. But it is crucial to our physical and mental health to oxygenate our bodies. This mindful meditation helps you connect with your internal power to become motivated, release fears and live the life you dream about. Recommended blog read https://www.naturaljenn.com/post/reflection-an-exercise-in-mindfulness ———————————— Follow Me on Social! ———————————— WEB: http://www.naturaljenn.com/ Instagram @jenniheard FaceBook https://www.facebook.com/jenniheardyogatherapy

It only takes a short time each day to increase your motivation, face your fears, and experience your true worthiness You, are truly priceless…. All that you need to do is relax, breathe, and follow your inner guide. Utilizing daily Meditation techniques instill within you simple methods of awareness that benefit every aspect of your life. Breathing is the single most important thing that we do, there is no life without breath…yet many of us do not notice or pay attention to the breath throughout the day. But it is crucial to our physical and mental health to oxygenate our bodies. This mindful meditation with music helps you connect with your internal power to become motivated, release fears and live the life you dream about. Recommended blog read https://www.naturaljenn.com/post/reflection-an-exercise-in-mindfulness ———————————— Follow Me on Social! ———————————— WEB: http://www.naturaljenn.com/ Instagram @jenniheard FaceBook https://www.facebook.com/jenniheardyogatherapy

Affirmations offer inspiration and support in building the capacity to identify and remember gratitude each day. As affirmations are repeated, they begin to change your pattern of thinking, ultimately changing your life. In order for the affirmation to be successful in creating the change you seek, there must be connection and repetition. You must feel connected to the words of the affirmation itself. Perhaps link the affirmation to a person, situation, or a feeling. A physical form of connection is linking words to breath, I like to inhale then repeat the affirmation while I exhale. Creating this breathing connection has a couple benefits. It slows down the pace of repetitions so that we have a greater chance to feel the words. And it makes concentration stable reducing the mind’s tendency to wander. There are 7 affirmations which will be repeated 7 times each. I invite you to repeat these with me either out loud or in your mind. Why 7? 7 is the number of memory, when we repeat something 7 or more times it becomes locked in our brains. It is associated with intuition and inner wisdom; a spiritual number within many different belief system throughout the world. Recommended reading from my blog https://www.naturaljenn.com/post/gratefully-celiac-a-mindfulness-exercise ———————————— Follow Me on Social! ———————————— WEB: http://www.naturaljenn.com/ Instagram @jenniheard FaceBook https://www.facebook.com/jenniheardyogatherapy

Affirmations offer inspiration and support in building the capacity to identify and remember gratitude each day. As affirmations are repeated, they begin to change your pattern of thinking, ultimately changing your life. In order for the affirmation to be successful in creating the change you seek, there must be connection and repetition. You must feel connected to the words of the affirmation itself. Perhaps link the affirmation to a person, situation, or a feeling. A physical form of connection is linking words to breath, I like to inhale then repeat the affirmation while I exhale. Creating this breathing connection has a couple benefits. It slows down the pace of repetitions so that we have a greater chance to feel the words. And it makes concentration stable reducing the mind’s tendency to wander. There are 7 affirmations which will be repeated 7 times each. I invite you to repeat these with me either out loud or in your mind. Why 7? 7 is the number of memory, when we repeat something 7 or more times it becomes locked in our brains. It is associated with intuition and inner wisdom; a spiritual number within many different belief system throughout the world. Recommended reading from my blog https://www.naturaljenn.com/post/gratefully-celiac-a-mindfulness-exercise ———————————— Follow Me on Social! ———————————— WEB: http://www.naturaljenn.com/ Instagram @jenniheard FaceBook https://www.facebook.com/jenniheardyogatherapy

This voice only (no background music) meditation invites you to visualize building strength throughout your body. ———————————— Follow Me on Social! ———————————— WEB: http://www.naturaljenn.com/ Instagram @jenniheard FaceBook https://www.facebook.com/jenniheardyogatherapy

This meditation includes background music and invites you to visualize building strength throughout your body. ———————————— Follow Me on Social! ———————————— WEB: http://www.naturaljenn.com/ Instagram @jenniheard FaceBook https://www.facebook.com/jenniheardyogatherapy

When anxiety is heightened sitting still can be a nightmare! I am an introvert; I have been known to have extreme social anxiety. MBSR practitioner training has helped in so many ways but that doesn’t mean I don’t still experience anxiety on occasion. When I do have extreme anxiety or panic attacks I need to move; as is the case for many people. However, the simple act of mindful walking can be sensory overload, much too intense to do what it’s suppose to do; calm the senses. By combining a couple mindfulness techniques, I use what I can environment integration mindful walking. This came about as a result of a family emergency. To help my child get settled into her environment we did a form of walking meditation to help connect the senses to her surroundings. Over the years I have taught this variation to people that experience anxiety related to their surroundings. As with the traditional form of walking meditation it is very simple; the biggest difference is we concentrate on one sense at a time. To read more about mindful walking check out my blog post related to this meditation. https://www.naturaljenn.com/post/mindfulness-in-motion ———————————— Follow Me on Social! ———————————— WEB: http://www.naturaljenn.com/ Instagram @jenniheard FaceBook https://www.facebook.com/jenniheardyogatherapy