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Wholesome Resources for Mind-Body Mastery through Yoga, Meditation, Guided Imagery, Stress Relief, Wellness

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You are here: Home / Archives for Meditation / Guided Imagery

Woodland Walk: Free Guided Imagery Script

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By Julie Lusk

This is a free guided imagery script of an imaginary walk in the woods that will renew your energy and vitality.  It is published in Julie’s Yoga Meditations book and is on the CD included with the book.  See below.

Time:  15 minutes


Begin by treating yourself to an enjoyable and satisfying stretch. Go ahead, it’s time to loosen up and stretch so you can reclaim your energy.  That’s right. Stretch all over.

And now, please allow your entire body to settle and relax comfortably . . . if your legs or arms are crossed, please uncross them and settle yourself into whatever you are sitting or lying on.

Take in a nice big breath …fill your lungs full…and breathe out to let go from deep inside… And now, simply follow your breath in…and out…allowing each breath to refresh you on many levels.

With your eyes closed or barely open, begin to shift your attention away from the world around you to your inner world of sensations and into your imagination.  It will do you good.

Take a big breath in . . . And sigh it all the way out.

Let your imagination take you

Wholesome Energizers CD
Wholesome Energizers CD
Listen often to release stress, refresh your outlook and feel calm. Feel rested, rejuvenated and ready for the rest of the day. Introduction and 3 tracks featuring a relaxation exercise, beautiful guided imagery and helpful affirmations to bring your energy back. CLICK the blue title link above to find out more...
Price: $16.95
Price: $9.99
Quantity:  
[Read more…]

Guided Relaxation & its Benefits

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Relaxing regularly and deeply is the perfect remedy to conquer stress.

The World Health Organization predicts that stress-related disorders and psychological disorders will be the second leading cause of disabilities in the world by 2020.

The good news is that we can each take action to prevent and/or cope with stress. It’s time to take stress seriously and learn to do things that really release stress and result in reducing muscular tension, regulating blood pressure and even relieving pain.

 

Is rest and relaxation a waste of time? Hardly!

  • Isaac Newton made his breakthrough discovery on gravity while he was relaxing and watching apples fall from trees.
  • Archimedes had his “eureka” moment in the bath tub.
  • Albert Einstein was asked how he discovered the theory of relativity. He said, “I didn’t discover it.  I meditated and it revealed itself.”
    • Einstein also said, “Play is the best research.”
    • “Imagination is more important than knowledge.”

Let’s define Guided Relaxation. It is a valuable tool for your stress relief toolbox.

The secret to gaining relaxed energy is to clear away the mental ruckus and emotional debris to make room for clear thinking. One of the easiest ways of doing this is through relaxing the muscular tension held in the body by tensing and releasing muscle groups throughout your body using a reliable technique known as progressive muscular relaxation. Doing so not only releases physical tension, it also teaches you the felt difference between tension and relaxation. By knowing this, you can catch physical tension early on and before it causes painful headaches, back problems and digestive trouble. A calming effect for the body, mind, emotions and spirit is awakened as well.

Progressive muscle relaxation, conscious breathing, creative visualization and guided imagery techniques are powerful techniques that are often incorporated into guided relaxation exercises.

Summary of Benefits

Guided relaxation will:

  • Improve immunity
  • Lower Stress
  • Feel more refreshed; especially when you need it most
  • Cellular rejuvenation and repair
  • Better sleep
  • More energy
  • Greater mental clarity while reducing worry
  • Increase creativity
  • Enhance problem-solving and intuition
  • Extra stamina and endurance
  • More productivity
  • Relieve pain
  • Improve your outlook
  • Better overall health
  • And more!

Enjoy recorded guided relaxation & imagery on CD here.

Come to a guided relaxation & imagery workshop.  See your choices here.

The Inner Eye of Awareness Meditation ©

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Time: 15-20 minutes

Summary: This meditation opens the door to your inner awareness and to a place of deep inner stillness by focusing your awareness upon the inner pulsation that is seen behind the closed eyes. Yogis have used this practice for thousands of years.

Guided Meditation:

Begin with settling your body/mind in a meditation posture that is comfortable for you. This may be sitting upright on a firm sky with cloudschair, or on the floor with or without a meditation cushion. Choose a position that allows your spine to be upright and erect, respecting your knees, hips, shoulders, and back.

Refine your seat by settling more firmly onto your sitz bones…level your pelvis…circle your shoulders up, back and down…lift your sternum…place your chin so it’s parallel to the floor…and lift the crown of your head gently upwards.

Place your hands either on your lap with one had cradled into the other with your thumbs touching or place one on each knee and touch the pads of your thumbs to the tip of your index fingers. The hands can face up or down.

Speaking from your heart, quietly set an intention by saying something like “I’m going to be still for 15 minutes focusing my consciousness. As soon as I notice I’m thinking or distracted, I will let it go of the distraction and return to my consciousness.”

Take a few moments to get in touch with the [Read more…]

What is Meditation?

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Let’s define meditation. While guided imagery allows thoughts and feelings to occur while directing and focusing the Buddhamind in certain areas, meditation seeks to bring about a state of awareness without thinking.  This is not be to confused with attempting the impossible task of clearing and emptying the mind completely, rather, it is about becoming conscious and aware of our thoughts, feelings, physical distractions, and the other senses.  This awareness helps us cultivate acceptance, compassion and wisdom.  This is the wisdom of self understanding so an appropriate response is revealed.  The goal of meditation includes remembering and experiencing the connection between oneself and the divine.

While there are hundreds of meditation techniques, the basic elements include sitting in an upright manner with a straight, but not stiff, spine.  Taking time to bring the breath into balance and focus, and using a concentration technique are often incorporated.  Concentration calms and clears the mind of distraction making room for the meditative state.

Here are a few fundamental meditation methods.  A mantra, which is a word, sound or phrase can be silently repeated over and again; focusing attention on the sensation of the breath can be used; being mindful of the present moment is another practice; and gazing upon an object, such as a candle flame, nature scenes, or holy picture is another approach.

Yoga Nidra for Stress Relief book ~~ On the Way!

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Here’s how it all happened ~~ thanks to my lucky stars!

Last February, while I was teaching at Sivananda/Bahamas, I had my Vedic astrology chart read by Krishna Das. This was a fiThumbs Up!rst for me.

After describing me better than my own Mother could, he went on to say that the stars and planets and moon were lining up in May exactly as it was when I was born as well as at the age of 30. He said it was going to be a very productive time for me and would bring with it writing, teaching, learning, traveling and such.

I questioned him about the areas that I might concentrate on and gave him a list of things I’m interested in.

Right away, he said that yoga nidra would fit in perfectly with my chart. Next, I asked if I should pursue opportunities and he replied that would not be needed since opportunities would find me.

Can you only imagine the look on my face when I got an email “out of the blue” in May from New Harbinger Publications asking me if I would like to write a book for them on … Yoga Nidra for Stress Relief!  Yoga Nidra is the totally relaxing and deeply healing aspect of yoga.

After checking them out and doing some discernment and soul-searching, I agreed. Next, they wanted a book summary, outline, authors bio, and a couple sample chapters. That took me a few months.  The contract has now been finalized!

Could you please help me?  Something that will really help the book come alive are stories.   Would you be willing to share what Yoga Nidra feels like for you?  Do you have a Yoga Nidra story about how it has helped you in some way?  If so, please send them to me. 

Why wait until the book and the new audios are released (it takes a long time).  To celebrate, my Real Relaxation: Yoga Nidra CD is on sale for $5 off.  This special offer is valid during December 2013.

Here is a (pdf) FAQ sheet on Yoga Nidra on

1) What is Yoga Nidra?

2) Is it different than meditation and hypnosis?

3)  How it is done.  How often.

4) Benefits

5) Resources.

ENJOY!

 

 

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