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Take a 2-hour nap in 10 minutes

June 9, 2014 by John

Take a 2-hour nap in 10 minutes. It feels great!

https://wholesomeresources.com/3169/3169/

Yoga Nidra Meditations Audio Supplement

Welcome!

Thanks for purchasing the audiobook

Yoga Nidra Meditations: 24 Scripts for True Relaxation by Julie Lusk
Use this guide as a supplement to the audiobook

FYI

Acknowledgements and Testimonials are here (pdf)
Audio Contributor’s List here (pdf)
Print book here
eBook here
Audible book here
Full catalog of Julie’s books, recordings and more good things are here
Amazon author page

Chapter 1 – Yoga Nidra Essentials

Yoga Nidra Practice Chart – Here
References and Documentation for Yoga Nidra Benefits for the body and brain – Here
Figure 1: Atma Kosha Labyrinth Diagram © 2015 Julie T. Lusk

Figure 1: Atma Kosha Labyrinth Diagram © 2015 Julie T. Lusk

Chapter 2 – Guidelines for Personal Practice

Savasana: Yoga’s Relaxation Pose | Description and pictures are here

Appendix 1 – Pratyahara and the Rotation of Consciousness

Appendix 2 – Chakras: Subtle Energy Centers

Go here for more info on chakras. See a handy chakra chart. Get a Chakra Energy Flow Meditation
Figure 4: Chakras with symbols and locations

Glossary & Pronunciation Guide pdf

Here

Recommended Resources pdf

Books, recordings, trainings, etc. here

Bibliography & References pdf

Here

Contributor’s List pdf

Here (pdf)

Guided Relaxation & its Benefits

March 28, 2014 by Julie Lusk

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.

Yoga Nidra’s Benefits

June 27, 2016 by Julie Lusk

Yoga nidra’s benefits are remarkable. Yoga nidra means “yogic sleep.” It’s a comprehensive meditative practice for going far beyond deep relaxation to a place of natural peace and quiet that is tremendously healing for the body, mind, and spirit. Unique skills are developed for handling stress and tension in the short term and for the long run. Yoga nidra feels extremely peaceful and is very refreshing. It’s based on classical yoga and backed by contemporary science.

Here are some of yoga nidra’s benefits from Yoga Nidra for Complete Relaxation & Stress Relief by Julie Lusk, pgs. 42-43, NHP 2015):

Activates the relaxation response and deactivates the stress response. This improves functioning of the sympathetic and parasympathetic nervous systems (ANS) and the endocrine system (glands and hormones).
Improves your overall health
- Increases immunity and the ability to fight germs and infections (Kumar 2007)
- Cellular rejuvenation and repair
- Improves heart functioning by lowering blood pressure and cholesterol (Pandya and Kumar 2007)
- Decreases pain
- Improved control of fluctuating blood glucose and symptoms associated with diabetes (Amita et al. 2009)
- Significant improvement of anxiety, depression and well-being was reported in patients with menstrual irregularities and having psychological problems (Rani et al. 2011)
- Manages pre- and post-surgical conditions (Kumar, page 56)
Reduces insomnia and improves sleep
Increases energy, especially when needed most
Reduces worry and enhances clear thinking and problem solving
Improves and refreshes your outlook
Mood swings and emotional upsets are replaced with greater emotional understanding and stability
Intuition is developed and creativity increases
Improves meditation and enhances its benefits
Integrates, heals, and revitalizes your body, mind and spirit
Enhances your Self-awareness and ability to experience witness consciousness
Transforms thoughts and feelings of separation into a direct experience of wholeness.

Experience yoga nidra’s benefits for yourself. Like most worthwhile things, regular practice yields the best results. This book and audio set is everything you need to get started and will support your practice for years to come.

Listen to Yoga Nidra Meditations: 24 Scripts for True Relaxation | Audible – iTunes – Amazon
Read about it and get free audio downloads in Yoga Nidra for Complete Relaxation and Stress Relief (New Harbinger, 2015).
Experience yoga nidra on video/audio.
Attend a virtual yoga nidra class held weekly on Zoom.
Take a yoga nidra teacher training course and earn a certificate.
Get yoga nidra downloads here.

NEW! Yoga Nidra Meditations: 24 Scripts for True Relaxation

Experience peace and deeply restorative rest that heals your body, mind & spirit. Features 24 Yoga Nidra scripts written by author Julie Lusk and 12 of the world's master teachers. Enjoy 6 levels of relaxation for a joyful meditative experience. Learn to use yogic sleep to revitalize your inner reservoir of intuitive understanding and unconditional joy. Audiobook available. CLICK the blue title link above to find out more...

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...

Yoga Nidra Essentials CD

Find your calm spot. Brighten your energy. Enjoy a more meaningful life. Experience 6 levels of relaxation. Reclaim optimal health for your body, mind & heart. Laura says "My focused mind easily. I was 100% worry-free. It's wonderful." By Julie Lusk, 6-time author. Digital downloads available.

References:

Amita, S. et al. 2009. Effect of Yoga Nidra on Blood glucose Level in Diabetic Patients. Indian Journal of Physiological and Pharmacol, Vol. 53 (1): 97-101.

Kumar, Kamakhya. 2013. A Handbook of Yoga Nidra. New Delhi, India: D.K. Printworld

_____ 2007. The Healing Sleep; Yoga Magazine (Body Mind Spirit); Published from York Street, London; Issue 50

Lusk. 2015. Yoga Nidra for Complete Relaxation & Stress Relief. Oakland: New Harbinger

Panda, Nursingh Charan. 2003. Yoga-Nidra: Yogic Trance Theory, Practice and Applications. New Delhi, India: D.K. Printworld (P) Ltd.

Purna Hridaya Hand Mudra for Mental/Emotional Stability

Mudras are yoga positions, gestures, and seals for your hands and fingers that facilitate health, healing, psychological balance and spiritual transformation. Some mudras use the whole body and breath. They are effective, easy to learn, practical and powerful, and anyone can do them.

This hand mudra is called Purna Hridaya. It can help promote mental/emotional stability. Breath capacity and the immune system also can improve. It can bring relief when you’re feeling the blues.

How to do the Purna Hridaya hand mudra

Hold your palms in front of your heart with your fingers pointing upwards.
Interlace your knuckles inward at the upper joint.
Make sure the right index finger is closest to your heart.
Stretch your thumbs downward and touch their tips to form the shape of a heart.

This 4-minute video explains more.

Buy a video download of Yoga Nidra for Emotional Wellbeing that uses Purna Hridaya hand mudra.

https://youtu.be/QZhzWTNcu7Y

More about Hand Mudras