Mindfulness Meditation Warnings & Alerts
Julie Lusk, M.Ed., NBCC, E-RYT-500
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Chakra Balancing with Sound Healing
How to Balance & Tune
Chakra Energy
Using Healing Sound Vibrations
Page Summary | Chakra Energy | Sound Healing | Chakra Tone Chart
Chakra Energy
Chakras are spinning wheels of subtle energy. The major chakras span from the base of the spine to the crown of the head. They guide the wellbeing of our bodymind and
lifeforce energy. You can learn more about chakras and their influences here. Get info related to chakra elements, directions, sounds, senses, and other attributes here.
Chakra energy is often out of balance. It can run too high or too low. This can negatively influence your actions, relationships, as well as your physical, mental, and emotional health.
Use my Chakra Chart to help you in knowing if your energy is balanced, excessive, or deficient. A variety of helpful strategies are given to improve your wellbeing.
There is a lot you can do to gain balance and have better health by either increasing or decreasing chakra energy. This can be supported through intentionally using sound, color, crystals, and mantra. Yoga postures and pranayama (breathwork) influence the chakras. Healthy lifestyle choices make a difference. Meditation, guided relaxation and imagery are very effective. Using hand and finger positions called Yoga Mudras are also powerful.
Sound Healing
Sound healing intentionally uses musical instruments and vocals to help with harmonizing the body, mind, emotions, and spirit into wholeness. A positive impact on wellbeing happens when these dimensions are tuned and in balance.
Sensing calmness, connections, mental clarity, emotional equilibrium, insightful awareness, and balanced energy often happen.
A variety of instruments can be used including
Tibetan and crystal bowls, tuning forks, drums, bells, flutes, gongs, chimes, strings, and keyboards. Vocal singing and toning are powerful as well.
The tones, frequencies, and vibrations used in sound healing are experienced both physically and energetically. Obviously, sounds are heard with the ears. Not so obviously, they are experienced and absorbed through the skin, by the cells, and in the energy field.
Sound healing facilitates vibrant health by activating the relaxation response, synchronizing and activating brainwave frequencies beneficially, and supporting heart coherence. It has been shown to regulate the nervous system. Chakra energy is often toned and harmonized. Chakra disharmony is discussed below.
Sound healing is based on age-old teachings and backed up by modern science. It’s interesting, relaxing, and fun.
Chakra Tone Chart
This Chakra Tone Chart can help balance your chakra energy to improve your wellbeing. These sound vibrations are based on ancient Vedic (Yoga) and Tibetan notes and tones, and western music.
Use this Chakra Chart to help you know if your energy is balanced, excessive, or deficient. It gives you a variety of helpful strategies to improve your wellbeing.
Try all the healing sound vibrations to find out what you like and works best for you. Notice your felt reaction to each of these scales, notes, and sounds to determine how your bodymind responds to each vibration.
- The Sargam scale from Indian music goes from the lowest to the highest note of any scale (like solfege or do-re-mi). This makes it very versatile. It allows you to start on any note depending on your vocal range or the instruments you have on hand. For example, if you have Tibetan or crystal bowls, start on the lowest tone for the root chakra and play progressively higher tones for ascending up through the chakras.
- Yoga (Vedic) tones are based on the western diatonic scale.
- Tibetan tones and notes are based upon the perfect 5th interval.
- Bija sounds encode the 5 elements into sound. They are used to stimulate and strengthen chakra energy when depleted.
- Vowel tones diffuse, connect, and move energy. They are helpful to calm and soothe energy and when energy is excessive.
- Alternate vowels are sometimes used instead of those shown on the chart. Try these variations out on yourself to find out which vowels resonant most for you. They are Root – UH (as in huh). Sacral – OOO (two). Solar Plexus – OH (toe). Heart – AH (awe). Throat – EYE (eye). Third eye – AYE (play). Crown – EEE (speak).
Handy Links
- Learn about chakras and their influences | Get your Complete Chakra Chart
- Chakra Balancing with Sound Healing. Use the Elemental Chakra Tone Chart to balance your chakra energy by either increasing or decreasing their energy with sound, color, and special mantras. The Vedic (Yoga) and Tibetan notes and tones are given. It’s fun.
- How to balance chakra energy with toning and hand & finger movements called mudras.
- Get info related to chakra elements, directions, sounds, senses, and other attributes
- Chakra Energy Flow Meditation
- Understanding OM | AUM
- Book a Musical Sound Bath session
Awaken joy, peace and inspiration with this yoga meditations book.
Yoga Meditations contains a wide variety of mind-body practices, such as:
* Guided relaxation exercises
* Breathing practices
* Yoga Nidra
* Meditations and guided imagery
* Affirmations
* Yoga postures and meditations for each chakra
* Yoga wisdom for contemplation
Get a FREE Wholesome Energizers CD in every book!
CLICK the blue title link above to find out more...
Finally! A complete Chakra Chart with all the chakra names, locations, colors, sounds, yoga postures, breathing techniques, psychological & energetic influences and more. There's handy tips for using the chart on the reverse side. It's 8 1/2 by 14" and laminated. CLICK on the blue title link above to find out more...
Chakra-Based Guided Meditations
Real Relaxation Yoga Nidra takes you into a deeply relaxing and powerful restful state of being fully aware while being in the state of deep yogic sleep. It helps with balancing chakra energy, and can improve immunity, heart health, relieve stress and give you inner peace and balance.
Get it from Amazon, iTunes, Spotify & other online stores
Education, Training & Publications
Julie Lusk
What a pleasure to specialize in balancing and strengthening the body-mind-spirit connection through yoga, meditation, positive relaxation, and guided imagery. I feel so fortunate to have discovered yoga and meditation as a young woman in the 1970’s and to continue to study and practice till now. What a joy it has been to teach all these years and to be the author of the many books and recordings listed below on yoga nidra, meditation, guided imagery and similar practices.
My professional counseling training, certification, and work has been invaluable, providing me with an enriching perspective on mind-body interventions. Professionally, I have been a regional director for a large hospital-based holistic health and wellness program, director of health management and wellness at a well-known medical clinic, an assistant dean of students for career planning and placement at a college, director of special services at a community college, and an educational awareness counselor. Thousands have been touched through my volunteer work.
Most of all, I love sharing all this with others. This has given me a practical sensibility of what works and what doesn’t as well as all the benefits that happen. It’s a real joy for me to teach others as a teacher and trainer.
Graciously,
Julie Lusk, M.Ed., E-RYT-500
PUBLISHED BOOKS
- Yoga Nidra Meditations: 24 Scripts for True Relaxation, Llewellyn, Woodbury, MN. 2021
- Yoga Nidra for Complete Relaxation & Stress Relief, New Harbinger, Oakland, CA, 2015
- Yoga Meditations: Timeless Mind-Body Practices for Awakening, Whole Person Associates, Duluth, MN. 2005
- Desktop Yoga, Penguin Group/Perigee Books, New York, NY. 1998. Translated into Spanish, Dutch and German
- 30 Scripts for Relaxation, Imagery and Inner Healing, Vol. 2, Whole Person Associates, Duluth, MN—First edition 1993, second edition 2015
- 30 Scripts for Relaxation, Imagery and Inner Healing, Vol. 1, Whole Person Associates, Duluth, MN—First edition 1992, second edition 2015. Translated into Spanish and Italian
AUDIO RECORDINGS
- Guided Mindfulness Meditations: Practicing Presence & Finding Peace (Health Journeys, Cleveland, OH)
- Yoga Nidra: Guided Meditations for Relaxation & Renewal (Health Journeys, Cleveland, OH)
- Yoga Nidra: Inner Strength and Balance (Kunaki Publishers / WR)
- Yoga Nidra: Unshakeable Peace and Joy (Kunaki Publishers / WR)
- Yoga Nidra: High-Level Living (Kunaki Publishers / WR)
- Real Relaxation: Yoga Nidra (Kunaki Publishers / WR)
- Refreshing Journeys (Whole Person Associates, Duluth, MN)
- Sa Ta Na Ma Meditation (Kunaki Publishers / WR)
- Power of Presence (Kunaki Publishers / WR) Wholesome Relaxation (Kunaki Publishers / WR)
- Wholesome Energizers (Kunaki Publishers / WR)
- Blue Moon Rising (Kunaki Publishers / WR)
- And many other
EDUCATION
- Virginia Tech, Blacksburg, Virginia
- Master of Arts in Education – Counseling and Family Development
- Marshall University, Huntington, West Virginia
- Bachelor of Arts in Education. Cum Laude. Course work in rehabilitation counseling and education
YOGA ALLIANCE
- Registered Yoga Teacher E-500 since 2001
- Yoga Alliance Continuing Education Provider or YACEP
YOGA CERTIFICATIONS
- White Lotus Foundation – Certified Yoga Teacher, 1994
White Lotus Foundation – Advanced Teacher Training, 1996- Yoga of the Heart Certification – Nischala Devi at Satchidananda Ashram, Yogaville, VA 1998
- Atma Yoga – Certified Yoga Teacher & Yoga Teacher Trainer, 2001
- iRest Yoga Nidra Teacher Training with Richard Miller, Level 1, 2011
- Master classes with Lilias Folan, Christopher Baxter, Nischala Joy Devi, Sarah Powers, Michael Reed-Gach, Sam Dworkis, Richard Miller, Donna Farhi, Sally Kempton, Belleruth Naparstek, Joe Panoor and many others
SPECIALIZED TRAINING
- Intensive Training Institute: Alternative Approaches to Mind/Body Medicine with Christine Page, MD, and C. Normal Shealy, PhD, NICABM. 1996
- Institute Certificate: Clinical Training Hypnosis Course with Helen Erickson, RN, PhD, and Sandra Sylvester, PhD, NICAB
M. 1995; Bill O’Hanlon, - Reiki II Therapist. 1998, 2001, 2005.
- Healing Touch I: 2000
- SoulCollage ® Facilitator: 2015
COUNSELING CREDENTIALS & CERTIFICATIONS
- National Board for Certified Counselors – National Certified Counselor, 1985 – present
- Commonwealth of Virginia – Licensed Professional Counselor, 1981 – 2001
TEACHING EXPERIENCE:
Yoga ~ Meditation ~ Guided Imagery ~ Yoga Nidra
- National and International
- Satchidananda Ashram / Integral Yoga / Yogaville, VA (7 years)
- Kripalu Yoga Teachers Association Conference (5 years)
- Kripalu Center Program (14 years);
- Sivanada Yoga Ashram in the Bahamas (10 years)
- Discovery Yoga (4 years)
- Yoga Educator at the National Wellness Conference for 15 years
- Yoga Educator at the Health Immunity & Disease NICABM Conference (7 years)
- Satchidananda Ashram / Integral Yoga / Yogaville, VA (7 years)
- Regional Yoga Educator (teaching classes consecutively since 1977)
- Yoga Slumber Party & Women’s Retreat, Milford, OH: 2001 – present
- Honey Sweetie Acres Goat Yoga, Goshen, OH: 2017 – present
- Jesuit Spiritual Center, Milford, OH: 2004 – present
- Anderson Senior Center & Heritage Church, OH: 2005 to present
- Miami Township OH; 2000 – present
- Cincinnati Yoga School, HealthPlex at Anderson, Fairfield: 2000-2005
- YMCA, Salem, VA: 1996 – 1999
- Lewis-Gale Medical Foundation, Salem, VA: 1989 – 1996
- Roanoke College, Salem, VA: 1982 – 1989
- Roanoke Memorial Hospital; 1983 – 1984
- Roanoke Athletic Club: 1980 – 1982
- Virginia Western Community College: 1978 – 1980
- YWCA: 1977 – 1978
PROGRAM DEVELOPER
- Desktop Yoga ®. Modified over 100 yoga postures and created sequences to be practiced by “office workers, internet addicts, and stressed out students.” Author of Desktop Yoga (Penguin/Putnam Group). Blessed with numerous media, medical and work-site demonstrations as well as publications and interviews.
- DARE to Relax. Developed a stress management-training program that has been used in business, collegiate, medical and community settings. DARE stands for Diet; Attitude and Awareness; Rest and Relaxation; and Exercise.
- SPICES for Life Initiated, developed, promoted and implemented wellness programs for collegiate, corporate and community groups. SPICES stands for Social, Physical, Intellectual, Career, Emotional and Spiritual wellness. Programs included health fairs, wellness assessments and various activities.
- Wellaware Designed, implemented, promoted and evaluated employee wellness program for Lewis-Gale Clinic. Components included ongoing incentive program to encourage and reinforce wellness behaviors. On-going events were planned and implemented.
- Alive and Well Coalition Chaired the 1000 member volunteer coalition which developed, promoted and implemented the country’s first community based wellness week (1986). Quit and Win, a community-based smoking cessation contest (38% quit rate); Project Lean, a community-wide project to promote good nutrition and exercise. Certificates of Recognition from the Governor of Virginia, the US Secretary of Health, the Virginia Commissioner of Health, the Mayor of Roanoke, and Wellness Councils of America.
Not Sleeping Soundly? Here’s Help
Have you ever felt like you were ‘half-awake or only half asleep’ all night? Me too. It’s so frustrating, especially knowing that you have a big day ahead and want to be feel sharp and well rested. Perhaps you don’t want to miss a moment of your vacation or there’s an important conference you’re excited about.
As it turns out, half of your brain can sleep while the other half stays awake, according to sleep scientist Masako Tamaki and her colleagues at Brown University and reported in Current Biology*. They found that this usually happens when sleeping the first night in a new place, like a hotel, friend’s house, or while camping. The second night is much better.
It’s our brain’s attempt to protect us by going into survival mode. What happens is that the right half your brain sleeps while the left half stays alert, standing guard. How strange is that?
Scientists measured the slow-wave activity of the brain, something that occurs during deep sleep. They measured brain activity during light sleep by first playing a tone and then a different tone was played. Surprisingly, the brain reacted to the variation in sound only on the left side of the brain – the right side stayed asleep.
Next, they played a sound loud enough to awaken someone. They found that when it was transmitted into the right ear, the subjects in the experiment woke up faster than if it was sent to the left ear. The right ear is associated with the left side of the brain.
It stands to reason that it would be the left side of the brain that stays on duty since it is known to be objective, analytical, and rational and would be more prone to be protective whereas the right side is best at intuition and abstract thinking. Could this phenomenon be at play when sleeping in an unsafe neighborhood or household? What about when having to keep an ear out for a child or sick person. More studies are needed.
Sleeping ‘half-way’ is involuntary and the brain’s way to keep you alert enough to save yourself if something bad happened and most likely associated with the flight-fight-freeze response to stress. Because of this, scientists think there’s not much you can do about it other than to accept it rather than letting it bother you. Some suggest going two nights ahead of your big day since it’s so hard to sleep that first night.
Here are my suggestions:
- Make the room feel familiar and safer to you, tricking the brain into sleeping better. Try using a familiar scent – lavender is calming and aids sleeping. If you’re used to sleeping with a fan whirling away, bring one with you. Using your own pillow makes sense too.
- Try yoga nidra. It’s a comprehensive practice done lying down to go far beyond deep relaxation and mindfulness to a place of natural peace and quiet that is tremendously restful. Along with being a special type of meditation to increase uplifting levels of awareness, it can also be practiced at bedtime as a sleep aid. Layers of stress are cleared out so they don’t follow you to bed and disturb sleeping. In fact, while not a substitute for actual sleep, one hour of yoga nidra practice is equivalent to 4 hours of sleep. This is due to the types of brain waves experienced along the way. Proven relaxation skills, specialized breathing techniques, guided imagery, and mindfulness are systematically used. Learn more about yoga nidra here
Use a yoga nidra recording. See below for recommendations. Download it to your listening device, put it on airplane mode, and listen by putting the ear buds or the device itself under your pillow. It will transmit right through your pillow and not disturb your sleep partner. - Use a mudra. They are yoga positions for the hands. Curl your fingers into a fist. On the same hand, touch the tips of the thumbs to the tips of the first finger to form a circle. Rest your hands with your palms pointing down. It helps bring on sleep and reduces stress by promoting a sense of safety and security. Learn more about mudras here.
- Breathe slowly and smoothly. To calm your nervous system, breathe in to the count of four or five and then breathe out for five to ten. When you get distracted, gently go back to focusing on your breathing.
- Use the Moon Breath to calm your bodymind and brain by combining a mudra with breathing. Bend your index and middle finger of your right hand to your palm, leaving your ring and little finger softly extended. Softly press your right thumb to your right nostril and inhale through your left nostril. Next, release your right thumb and press your ring finger to your left nostril while exhaling. In other words, in left / out right / in left / out right and so on. Learn more about this and other practices in Yoga Meditations: Timeless Mind-Body Practices for Awakening (WPA, 2005)
- Follow the guidelines for good sleep hygiene. Here’s the Mayo Clinic’s 7 tips for doing so. Read How to Get a Good Night’s Sleep – The Ultimate Guide. It’s excellent.
So even if you can’t sleep as soundly as you might like due to your brain’s insistence on staying half-awake, at least you now understand the reason why. The above suggestions may lull you to sleep, and if they don’t, you will at least make use of the time in a positive, productive way.
Sweet dreams!
Sleep Well | Yoga Nidra CD Use deep relaxation, soothing flute music & ocean waves to go to sleep. "I slept like a log." Downloads available. By Julie Lusk, Yoga Nidra Meditations author.
Reference: Current Biology Volume 26, Issue 9, p1190–1194, 9 May 2016
Resources: Yoga Nidra for Complete Relaxation & Stress Relief by Julie Lusk (NHP 2015)
Yoga Nidra: Guided Meditations for Relaxation & Renewal (Health Journeys 2016)
Julie 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 CDs include Wholesome Relaxation, Power of Presence, Blue Moon Rising, and many others. Learn more at WholesomeResources.com
Holiday Energizers
Whether you’re celebrating Christmas, St. Nicholas, Kwanza, Winter or Summer Solstice, Navidades, Hanukkah, St. Lucia Day, Boxing Day or New Year’s, the holidays can be stressful.
Decide now whether this year will be full of the season’s stressful traps or fulfilling with plenty of treasures to be thankful for. Take some time to set priorities and make the necessary changes so the holidays are inspiring and energizing instead of a drain. Pay attention to what your needs and wishes are for your body, mind, and heart while finding the balance with sharing with others. I hope these Holiday Energizers from Whole Person Associates help you as much as they help me.
Cheers!
Know what goodies will fill you. What kind of contact will be fulfilling for you? What kind of gift exchange will be meaningful to you? What do you need to help your heart and soul feel refreshed? If you know clearly what you want, it’s easier to choose activities that are likely to satisfy your desires.
Ask for what you want. Don’t hint. Don’t wait for someone to read your mind. Don’t expect others to guess what will satisfy you. Speak up. If you’re lonely, ask someone to share your celebration – or ask to share in someone else’s. If you love surprises, let people know. If you need time alone in the midst of togetherness, say so. If you can’t get what you want, want what you get, it’s much more satisfying than wishing for the impossible.
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