Jenae Spencer, LMHC, RYT, BCB

05/12/2025

Restorative yoga in Back Bay!

Restorative yoga is my favorite class to teach. This class is designed to create a nurturing and peaceful space to unwind and let go. Supported by cozy blankets and props, you’ll be invited into deep relaxation through gentle stretching and longer-held poses, fostering a profound sense of peace in both mind and body.

Restorative yoga is for anyone seeking deep relaxation, stress relief, and a gentle way to reconnect with their body. It’s especially supportive for those feeling overwhelmed, fatigued, or simply in need of a peaceful space to rest and restore. 

No experience is needed! Feel free to reach out with any questions.

08/01/2022

I get asked often, what IS biofeedback? Simply put, it’s a way to see what is happening in our bodies in real time. Heart rate, temperature, skin conductance, CO2 levels, respiration, muscle tension, and brain waves. All these functions are occurring all day long with or without our awareness, and they have a direct impact on how we feel physically, emotionally, and mentally.

When what is happening in our body is reflected back to us with biofeedback it provides insight, awareness, and an ability have an impact on our own functioning!

One part of the nervous system I work with often is the autonomic nervous system. It was originally named this because it functions “automatically”. Meaning our heart beats, our lungs take in air, our stomach digests without us having to make it happen. What we know now though is we can have a SIGNIFICANT impact on the functioning of the nervous system!

What can happen when I perform the simple act of slowing my breath? My heart rate slows, my CO2 levels regulate, my digestion is stimulated. All the sudden, I have shifted how my body is “automatically” functioning. With practice over time, we can begin to shift set patterns within the nervous system that contribute to improved physical, emotional, and mental health.

Our bodies were created to be adaptable, to learn, to grow.

Biofeedback is a tool to learn what is happening in our own body, and then learn techniques and habits that shape how we feel at every level🤍

03/13/2022

I read this man’s story in a book years ago. It stuck with me and has come to mind often. And then it popped up again today in reading Atlas of the Heart.

I hear versions of this man’s initial views so often. In an effort to protect ourselves from possible pain we live braced for it. If I can think of every possible worst case scenario then I’ll be prepared for it. But as this man realized, living in the “what if’s” only limits our NOW.

I want to live fully in the moment. Yes, disappointment and pain will likely come. But limiting the joy we can experience right now is not going to dull the possible pain of the future. In fact, the present moment experience, joy, and vulnerability may actually help us move through whatever the future holds🤍

01/31/2022

This video does a really great job of breaking down how regulation of the autonomic nervous system is so incredibly healing!

This video was developed to give a basic introduction and overview of how trauma and chronic stress affects our nervous system and how those effects impact o...

08/28/2021

One of the major players in stretching and injury prevention is the NERVOUS SYSTEM.

Our body’s range of motion is of course dependent on muscle length. This is why we stretch. However, the nervous system is what allows for movement overall! Essentially it is what gives our body permission to stretch and move.

When the stress response (sympathetic nervous system) is activated our body is preparing to face a stressor. Often the muscles tighten up in preparation. This response makes sense. But what if we’re constantly stressed? Dealing with worried thoughts, work stress, family issues, etc? Our body can literally have a more difficult time relaxing.

I read a study this week that identified academic stress as an indicator of higher rates of injury in division 1 college football players. I believe it.

Ruffini endings are mechanoreceptors in the fascia that respond to constant, SLOW pressure. When activated, they are said to decrease the stress response.

Stretching done in a yin style yoga class is a good example. Creating space and time to rest into a stretch will downgrade the stress response, and activate the relaxation response (parasympathetic nervous system) for release in the mind and body.

Maybe it’s not physical and mental health… it’s just HEALTH. It’s all connected🤍

08/20/2021

I am by nature a very practical, goal oriented, and time oriented person. Meditative and experiential practices do not come naturally for me. My instinct is to say… ok yeah that makes sense, I should focus on my breath or think positive… and then move on. Without actually slowing down to experience it. Or I can easily judge a practice because it sounds too “out there” or nebulous, not practical.

Here’s the thing though. My personal experiences over the years, my client’s experiences, my student’s experiences, plus thousands of research studies show otherwise. These practices work. There is something powerful about engaging fully in an activity, a thought, an action. Being fully present.

Our brain and body respond similarly to just imagining something vs. actually living it. Just remembering an experience of being loved can evoke the same emotions and create similar pathways in the brain as actually being shown love in that moment.

This week during my self compassion training, we were guided through a self kindness exercise. Prior I was having a difficult time focusing, thinking about all the tasks I needed to get done after the training. But as I allowed myself to become fully immersed in the exercise, tears came to my eyes almost immediately. I felt it at a deep level. I needed it. It was healing. And it would not have come from just telling myself to have self compassion. I needed to visualize and experience it. When I allowed myself to drop in everything shifted.

If you’re at all like me, or for any reason feel like meditation and experiential practices just aren’t effective or practical… I really do understand. But ALSO scientifically it is probably one of the most practical, goal oriented, and time oriented things we can do for healing and growth. It can be accessed anytime, anywhere🤍

08/10/2021

So excited to take this eight week course! Already gained from the first session, and plan on sharing little nuggets along the way💛

We practiced this self compassion exercise last week, and it has come to mind almost every day since.

Self compassion exercise:

Take a moment to think about a close friend, and a time they were going through something particularly painful and difficult. You cared for them, and you deeply desired to be there for them. What did you say to them? What was your tone like? How was your body language? Really imagine it. Feel the moment.

Now imagine responding to yourself in the same way.

When we’ve failed or are frustrated, upset, anxious how do we treat ourselves? Take a moment to imagine leaning in, speaking in soft, gentle tones, and speaking encouragement to yourself.

03/05/2021

Legs up the wall pose✨

For some reason my body has been craving this pose recently! So I’ve been finding myself multiple times a week throwing my legs up the wall for 5, 10, or 20 minutes. I notice a release it my lower back, a gentle stretch in my hamstrings, and an overall sense of calm.

There are so many potential benefits from this pose:

*Releases back tension
*Gentle chest opener
*Soothes cramped, swollen, painful legs and feet
*Improves circulation
*Improves lymphatic system functioning
*Relaxation

It may seem like you’re “doing nothing”, BUT sometimes “doing nothing” is exactly what your body needs.

Give it a try for just five minutes! See how it feels for you🤍