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You are here: Home / Archives for Relaxation Exercises

10-Minute Yoga Nidra Practice to Stress Less

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Yahoo!  Yoga Journal has featured an excerpt from my latest book!   Yoga Nidra for Complete Relaxation and Stress Relief (NHP 2015).

Click here for the 10-minute Yoga Nidra Practice to Stress Less 

Easy Does It is a 10-minute relaxation practice to rest well and beat anxiety.  During it, an inner sanctuary of peace and calm is quickly and easily achieved using relaxation techniques and guided imagery. Your personal sanctuary can also be recalled during stressful times to give you real relief.

You’ll also be able to enroll in Yoga Journal’s Yoga for Stress and Anxiety online course.  It’s a six-week course that’ll make a lasting change in the way you work, love, and live.

Get the whole book here.

Yoga Nidra for Complete Relaxation & Stress Relief - Print Book & Audio download
Yoga Nidra for Complete Relaxation & Stress Relief - Print Book & Audio download
Yoga Nidra can stop tension in its tracks with a wonderfully, powerful & unique state of deep relaxation, mental clarity & insightful awareness. These practical, empowering relaxation exercises, meditations that soothe and visualizations that renew are based on classic yoga and backed by modern science. They’ll help you unwind, replenish, and feel refreshed with durable peace and unconditional joy. CLICK the blue title link above to find out more...
Quantity:  
Price: $17.95

Complete Yogic Breath: Dirgha Breathing

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Dirgha is pronounced DEAR-gah

Summary: This breathing technique is done with long, slow, deep breaths while focusing on the lower, mid, and upper portions of your chest. This allows for the fullest breathing possible and will improve respiration, circulation, and even digestion. The complete breath will soothe your frazzled nerves, clear your mind, and will replenish your life force.

Controlling the volume, duration and frequency of the inhalation, the exhalation, and the pauses between each breath enhances prana, the energy that supports and sustains the life force. Breathing becomes slow and refined.
~~Yoga Sutra 2.50

How to practice the complete yogic breath / dirgha breathing

Either come into a comfortable seated position with your spine erect or lie on your back. It is easier to learn this while lying on your back.

Breathing through your nose is optimal because it [Read more…]

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…]

Take a 2-hour Power Nap in 10 Minutes

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Trouble sleeping? Insomnia is at epidemic proportions and has dreadful consequences.  A few problems associated with inadequate sleep include feeling irritable, exhausted, lowered immunity, poor mental / emotional health, and heart disease.

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.

Guided Relaxation is another 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.

→ Listen to Take 10 free of charge. It’s an excerpt from the Power Napper eBook by Julie Lusk that includes relaxing and refreshing exercises.

Take a FREE 2-Hour Nap in 10 Minutes Now!

Click on the Picture.

  • Shop here for mind-body exercises such as deep relaxation and yoga nidra, guided imagery, and meditation in Julie Lusk’s books and CDs.  

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