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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

Loving Kindness Facelift

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Many thanks to Dan Leven for sharing this Loving Kindness Facelift.  He was inspired by Sharon Salzberg’s book, Real Love.

As he puts it, “It begins with “may my face be happy, may my face be peaceful.”  And then you continue moving through each body part wishing them well in this way… “may my neck be happy, may my neck be peaceful … may my shoulders be happy, may my shoulders be peaceful,” and so on.   You open your heart’s kindness to your whole body (including your own heart).”

It’s a great way to start and end the day.  I love it.  I really go to town with spreading happiness and peace throughout my entire body.  I enjoy coming up with new places to shower with loving kindness with each practice such as for my brain, blood, eyes and ears – even my hair.  Before long, it’s going out to family, friends, pets, strangers and to all kinds of situations.  This meditation is especially handy when my attention is restless since it lets me jump all around.  It can be any length too – long or short.  It sure feels uplifting.

Experience the Lovingkindness Facelift.  It’s a replay from one of our yoga nidra on zoom classes.

Dan goes on to explain the science underpinning it.  He says, “the vagus nerve is a core part of our parasympathetic nervous system that has two branches.  One branch is associated with surviving in a perceived life or death situation where our whole body slows down, feigning death (a primitive survival mechanism).  The other branch is about helping us relax and soften into the loving support of others and is associated with the release of oxytocin (the cuddle or bonding molecule).  Both branches are about our relationship to “others, “that being dangerous “others” or safe and loving “others.”

Here’s the kicker he reports, “the vagus nerve has many fibers that connect to our facial muscles where we reveal our emotions through a plenitude of expressions.  Scientists have logged 21 different emotional expressions that register within the face and there are 8 universal emotional facial expressions that you don’t need a translator to interpret.  So our face can register the vagal response from shock and terror, like a deer in the headlights of a moving car (survival vagus nerve), to happiness and peace, like a contented Buddha face (loving vagus nerve)!  However, we can also create the response as we bring happiness and peace to our faces!”

So the KEY point, according to Dan, “is that as you invite or train your facial muscles to discover happiness and peace you are strengthening the relaxation response that’s linked to feeling supportive or loving connection with others -to feeling safe in the world.”

Come on – Give it a shot!

PS.  May you be happy and peaceful!

All Classes & Retreats | Julie Lusk | Yoga | Relaxation | Mindfulness | Creative Fun

Yoga & Mindfulness classes, retreats & workshops with Julie Lusk provide the perfect way to get exercise, gain flexibility, add strength, and relieve stress.  Focus is on opening, balancing and strengthening the body/mind/spirit connection through yoga and meditation.  Mindful stretching, focused breathing and yoga nidra (guided relaxation) are combined to create a relaxed, secure atmosphere that is contemplative, challenging and fun. Alignment is emphasized to feel steady, supple and strong.

Yoga Nidra Relaxation is a soothing meditation done lying down. It relieves stress, increases heart health and immunity, and offers inner peace and balance.  One hour of practice equals 4 hours of sleep.  Julie is the author of both Yoga Nidra for Complete Relaxation & Stress Relief and Yoga Nidra Meditations: 24 Scripts for Total Relaxation, and numerous relaxing and refreshing CDs.

SoulCollage ® is a refreshing way to spark your creativity, playfulness and spirited self by making small collages using an engaging process. No artistic abilities needed.

Julie Lusk, M.Ed., CYT, E-RYT-500, has over 40 years experience. She is certified to teach a variety of styles ranging from gentle to vigorous yoga.  Julie is the author of six books and numerous recordings on guided visualization and yoga. See more qualifications here.

Yoga Alliance E-RYT-500

YACEP

Quick Start Schedules
Contact Julie Lusk anytime         

♥ Online
Yoga Nidra Relaxation  		 Info & Registration Zoom
♥ Online
Yoga Postures & Mindfulness 		 Info & Registration Zoom
♥ In-Person
Yoga Postures & Mindfulness 		 Info & Registration In Person ** Details below
♥  Stream 24/7
Yoga on Demand (YOD)		 Info & Registration Video/Audio
♥  Class Downloads to Keep Class Downloads  Download popular classes to keep
♥  Online
Personal Lessons 		 Info & Registration Zoom or FaceTime
♥  SoulCollage ® Workshops Info & Registration Zoom
♥  National Workshops | Trainings | Retreats Info & Schedule  In-Person & Zoom
♥   Yoga Nidra Workshops Info & Schedule In-Person
♥   Yoga Nidra Teacher Training/Certification  General Info & Schedule 
Level 1 & Level 2		 In-Person & Zoom
♥  Women’s Yoga Slumber Party & Retreat  TBA In-Person

2026  Yoga Classes at Miami Township Civic Center  2026

** Miami Township Civic Center, Milford, OH 
601 Meijer Drive – Milford, OH  45150
(513) 248-3727

**  Register on the MTCC website or call (513) 248-3727

**  Inclement weather policy and announcements. Schedule is subject to change. 

  • Summer | No in-person classes during the summer due to summer camps.
  • Tuesdays | Sept 8 to Sept 29 | 10-11:30 am
  • Tuesdays | Oct 2o to Nov 10 | 10-11:30 am
  • Tuesdays | Nov 17 to Dec 8 | 10-11:30 am

Coming Soon!

Yoga & Mindfulness – Classes & Retreats

  • Pavilion at Jesuit Spiritual Center, 5361 S. Milford Rd, Milford OH 45150
  • Classes are postponed for now.
  • Enjoy online classes ~ Join here  – It’s divine!

 

Yoga Mudra Workshop

Mudras are yoga positions for your hands and fingers that facilitate health, healing, psychological balance and spiritual transformation.  They are effective and easy to learn, practical and powerful and anyone can do them.   You will learn how to apply these simple exercises to boost your energy, prevent illness and support healing.

→ Coming Soon!  Please check back.

Intro to Meditation

 

Learn everything you need to start a meditation practice.

We’ll cover techniques, benefits and more.

→ Coming soon.   Please check back!

Goat Yoga Classes! 

Enjoy 3 videos of Goat Yoga with Julie Lusk now!

 

Give Yourself Some Space

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Out for a walk the other night, I was stunned to see how groups of people were all looking at their phones instead of talking with each other, let alone noticing the brilliant sunset.  Even the bikers were glued to their devices while riding their bikes.  I was surprised that people weren’t crashing into one another. More folks were glued to their screens at the restaurant too.  We all know that too many people text while driving – another recipe for disaster.

Living in a fast-paced 24/7 world, it’s easy to get overwhelmed.  We’re pushed to work harder, take care of our family, and keep up with current events along with a constant social media stream. clockExpectations are high all the way around.

Pico Iyer, a lifelong travel writer says ““In an age of acceleration, nothing can be more exhilarating than going slow. And in an age of distraction, nothing is so luxurious as paying attention. And in an age of constant movement, nothing is so urgent as sitting still.”

His Ted Talk video is well worth watching.  It will inspire you with ways to take back your time in ways that will replenish your body, mind and soul.

https://www.ted.com/talks/pico_iyer_the_art_of_stillness?utm_source=tedcomshare&utm_medium=referral&utm_campaign=tedspread

Why not take a few moments out right now?  Here’s how …

  1.  Turn your phone, TV, radio and other electronic devices off for a while.
  2.  Focus your attention on the moment by breathing fully and mindfully.  It is calming and refreshing for your nerves and it will light up your energy.  Try out yoga’s ocean-sounding breath (ujjaya breath).
  3. Blink your eyes a bunch of times till they water.  The moisture will help your vision.
  4. Yawn.  It cools the brain, gives you a burst of oxygen, and refreshes your eyesight and hearing.  If you’re lucky, you’ll catch some flies.
  5. Take a “2-hour nap in less than 1o minutes.“
  6. Give “The Inner Eye of Awareness Meditation” a shot.
  7. Add your own ___________________________.
  8. Bone up on mindfulness.  It’s easy with this “Stop ~~ Look ~~ Listen”  meditation.
  9. You guessed it, practice yoga nidra – yogic sleep. It’s totally replenishing. Experience yoga nidra at a virtual class with Julie Lusk, author of Yoga Nidra Meditations and 5 more books and dozens of recordings.

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