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You are here: Home / Archives for Stress Relief / Management

Get-a-Dose of MindBody Bliss

June 21, 2021 by Julie Lusk

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Filed Under: Brain Yoga, General, Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Misc Musings, Relaxation Exercises, Stress Relief / Management, Wellness, Yoga, Yoga breathing technique, Yoga Nidra

Mindfulness Meditation Warnings & Alerts

February 19, 2019 by Julie Lusk

Mindfulness Meditation Warnings & Alerts

Julie Lusk, M.Ed., NBCC, E-RYT-500

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Filed Under: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Stress Relief / Management, Wellness

Brain Yoga

October 20, 2018 by Julie Lusk

To Improve Your Memory, Concentration & More

Julie Lusk, M.Ed., E-RYT-500

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Filed Under: Brain Yoga, Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Misc Musings, Stress Relief / Management, Wellness, Yoga Tagged With: brain yoga, eye exercises, superbrain yoga, yoga nidra

Eye Exercises to Improve Vision

October 20, 2018 by Julie Lusk

Computer and device screens seem to torture your eyes causing them to become tired and dry in no time at all.  Poor lighting, glare, dry air, and constantly staring at the monitor all contribute to eye strain. yoga nidra's benefits
Chances are good that it’s hard to recognize how exhausted your eyes are until they feel tired and dry or your head aches. Here are a few preliminary steps you can take to avoid such strains:
  • If possible, adjust the screen colors so they aren’t too hard on your eyes; try soft colors for a nice change.
  • Avoid glare by choosing a place for your computer that doesn’t reflect windows or lights.  Remember to wipe your screen off regularly.
  • Remember to look away from your screen every fifteen minutes or so.  It’s too hard on your eyes to do such close work without a break.  Do it now!

Eye Movements

After a while, eye muscles tire out and it becomes harder to focus. To prevent this from happening, you can practice these eye movements. They will strengthen your eye muscles and eyesight and stimulate the brain.  Visual, auditory, and sensory perception can increase.  Do them sitting up, standing, or lying down.

Here’s How

  • Start doing the eye movements slowly and pick up the pace after you can do it smoothly without jerks.
  • Switch off by first paying more attention to the eye movements than to the visual effects.  Next, take a moment to focus on both ends of they eye stretch.
  • Remember to keep your head still as you do the eye movements.  Let your facial muscles relax as well.
First Variation:  Up and Down
  • With your head and neck evenly aligned and movement-free, look up as far as you can and try to see up and over your head.  Then look down as if you would like to see under your chin.  Keep doing this for about 15-20 times in a row.
  • Follow this by bringing your eyes back to center and blink them a couple of times.
  • Afterward, rest with your eyes closed and take several deep breaths.
  • Smile
Second Variation:   Side to Side 
  • This time look quickly to the right and try to see behind your ear, then rapidly look to the left and try to see behind your left ear.  Keep looking back and forth for 15-20 times.
  • When finished, bring your eyes back to center.
  • Blink a few times and rest them with your eyes closed.
  • Smile
Third Variation:   Eye Circles 
  • Keep your head still and look up.  Circle your eyes in a clockwise direction three times.
  • When finished, bring your eyes back to center and rest with closed eyes for a few breaths.
  • Circle your eyes in a counterclockwise direction three times.
  • Blink a few times and rest them with your eyes closed.
  • Smile
Palming will rest and relax your eyes, calm your nerves, and quiet your mind.  Your respiration will increase as long as you remember to breathe deeply and fully.
  • Rub your hands rapidly together with your palms and fingers touching.  Keep rubbing until you feel the generation of some heat and energy.
  • Next, rest your elbows on your desk.
  • Cup your hands and gently place them over your closed eyes (no glasses).  Let the warmth and darkness soothe your eyes.
  • Take several long and easy breaths as you imagine the tiredness being released with your out-breath, and energy and vitality returning with your in-breath.
  • Smile

Chidakasha: Quieting the Mind by Stilling the Eyes  Using the sense of sight is a very effective centering technique.  Doing so can have a beneficial effect on the brain as well.  Have you ever noticed that you can still see even with your eyes closed?  All that is needed is to try.  You might see it as darkness, designs, colors, spots, or a combination.  It does not matter.  What matters is passively focusing your attention on what is being seen and watching it as it changes.  Have fun watching whatever appears as it comes and goes on the inside screen of your closed eyelids.  This brings you into the moment and quickly settles down mental restlessness.  Yogis refer to watching this inner space of consciousness as Chidakasha.  ( Yoga Nidra for Complete Relaxation & Stress Relief, page 115)

Note: If somebody catches you doing this, be prepared to say something clever like, “Can’t a person even pray around here?” Your other option is to tell them what you’re doing and have them join in.
  • Notice the benefits and smile.
This one of the many exercises you can do while at your keyboard, in your car, or whenever you want to feel better.  
Julie LuskJulie Lusk, MEd, E-RYT 500, has more than 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader. Julie is the author of Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her audio downloads and CDs include Wholesome Relaxation, Power of Presence, Yoga Nidra Essentials, Blue Moon Rising, and many others. Learn more at WholesomeResources.com

Filed Under: Mind-Body Mastery Tools and Techniques, Stress Relief / Management, Wellness Tagged With: eye exercises

Alternate Nostril Breathing: Nadi Shodhana

October 20, 2018 by Julie Lusk

Alternate nostril breathing, also called Nadi Shodhana or Nadi Suddhi, creates a sense of physical, mental, and emotional well-being. It is done by alternating nostrils while breathing. Doing so balances right and left-brain integration, promotes mental clarity, and whole brain functioning. It can relieve headaches and sinus problems. It calms emotions and fosters feelings of deep inner contentment and balance. Due to its soothing effect, it is ideal preparation for deep relaxation or meditation.

Time: 2 minutes of daily practice. Increase gradually to 10 minutes or longer

The nadis (pronounced NAH-deez) are the non-physical nerve channels within the body.  The nadis deliver prana, the life force, throughout the body.  While there are thought to be over 72,000 nadis that travel throughout the body, there are three primary ones that run along the spine.  Alternate nostril breathing balances these nadis.

  • The ida (pronounced EE-dah) is energetically to the left of the spine and is activated by the exhalation. It is associated with the receptiveness, intuition, and passivity.
  • The pingala (pronounced pin-GAH-lah) is activated by the inhalation and is energetically on the right. It is associated with activity, logic, and objectiveness.
  • The sushumna (pronounced sue-SHOOM-nah) is the central channel. It is activated by the gap between breaths. It is linked with wisdom and the balancing of our active and receptive nature.

The first step to the practice is to learn the proper hand position to aid in the alternation of the breath. Two hand positions (mudras) are offered.  Both are effective. Try them both to find out which feels easier for you. Take a few minutes to get used to switching between nostrils with the hand positions before adding the breathing patterns.

Vishnu Mudra

The first way, named Vishnu Mudra, is to take your right hand and bend your index and middle fingers toward the palm. Your thumb, ring, and pinky fingers are upright. Next, get used to gently closing your right nostril first with your thumb, and then release the thumb and close your left nostril with the ring finger of your right hand. Switch back and forth until it feels smooth.

 

Nasagra Mudra

Nasagra Mudra is another hand position that can be used. Begin by making the peace sign with your right hand. Next, bring your pointer and middle fingers together and then release your thumb. Place the pads of your index and middle fingers in the center of your forehead or between your eyebrows and then use your thumb and the knuckle of your ring finger to alternately close and release your nostrils.

 

The rhythm of the inhalation to the exhalation is usually uneven at first.  With practice, it will smooth out so they become equal in length. When this is easy for you, begin slowing the exhalation down so that it becomes longer than the inhalation until eventually the exhalation is about twice as long as your inhalation.   More breathing ratios are below.  Maintain alertness of your breath instead of breathing mechanically.

Process

While either hand position can be used, the Vishnu Mudra is used to describe the pattern for the sake of clarity. The pattern alternates nostrils after each inhalation like this:  Exhale – inhale / change nostril / exhale – inhale / change nostril, etc.

Here’s how to practice one round of alternate nostril breathing:

  • Come into a comfortable seated position with your spine erect.
  • Form your fingers of your right hand into Vishnu Mudra by curling your index and middle fingers into your palm, straighten the ring and little fingers, and place your thumb against your right nostril.
    1.  Gently exhale and then inhale through your left nostril.
    2. Close the left nostril with the ring finger.
    3. Release the thumb. Gently exhale and then inhale through the right nostril.
    4. Close that nostril with the thumb and continue with step 1.
  • In other words, repetition is done by alternating nostrils after each inhalation.
  • Begin practicing for two minutes and gradually, very gradually, increase to ten minutes.  Avoid strain or force.

Breathing Ratio Variations for alternate nostril breathing:  Take your time with these ratios.  Never rush.  Do not force or strain.  Do not use breath retention if you have hypertension or other cardiac conditions.

The examples given are to the count of 4. This can be adjusted to 3, 4, 5 or 6 depending upon your comfort level. Count by silently saying Om 1, Om 2, Om 3, Om 4, etc.

  • Ratio of 1:1 – Develop breath control so that the inhalation and the exhalation are exactly the same length of time. Inhale for the count of 4. Exhale for 4. . Do not proceed until perfected.
  • Ratio of 1:2 – Double the length of the exhalation. Inhale for the count of 4. Exhale for 8. Do not proceed until perfected.
  • Ratio of 1:2:2 – Addition of breath retention. Inhale to the count of 4. Hold the breath for 8. Exhale for 8. Do not proceed until perfected.
  • Ratio of 1:4:2 – Inhale to the count of 4. Hold 16. Exhale 8. Do not proceed until perfected.
  • Ratio of 1:4:2:3 – Inhale 4. Hold 16. Exhale 8. Hold the exhalation 12. Do not proceed until perfected.

Note:  Alternate Nostril Breathing was adapted and reprinted with permission from Julie Lusk’s books

  • Yoga Meditations: Timeless Mind-Body Practices for Awakening, published by Whole Person Associates, Duluth, MN
  • Yoga Nidra for Complete Relaxation & Stress Relief, published by New Harbinger Publications, Oakland, CA

Filed Under: Mind-Body Mastery Tools and Techniques, Misc Musings, Relaxation Exercises, Stress Relief / Management, Yoga, Yoga breathing technique, Yoga Mudra Tagged With: alternate nostril breathing, nadi shodhana, nadi suddhi

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