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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
Chapter 2 – Guidelines for Personal Practice
- Savasana: Yoga’s Relaxation Pose | Description and pictures are here
Appendix 1 – Pratyahara and the Rotation of Consciousness
Sensory Motor Cortex of the Brain (c) 2015 Julie T Lusk
Used with permission from Yoga Nidra For Complete Relaxation & Stress Relief, page 116. All rights reserved.
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
Recommended Resources pdf
- Books, recordings, trainings, etc. here
Bibliography & References pdf
Contributor’s List pdf
- Here (pdf)
Details Wholesome Relaxation CD
Wholesome Relaxation
Written and narrated by Julie Lusk.
Original instrumental music by Tom Laskey
Experience deep relaxation, inspiring imagery and affirmations to enhance your personal health, increase strength, and improve your overall well-being. This is used by Good Samaritan Hospital, American Heart Assn, American Cancer Society and others. CLICK the blue title link above to find out more...
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Wholesome Relaxation CD
Track Sequence and Sampler
Listen to Wholesome Relaxation to experience deep relaxation, inspiring imagery and affirmations to enhance your personal health, increase strength, and improve your overall well-being. It will help you reduce worry, help you sleep soundly, relieve stress, improve your outlook and more.
- Introduction (3 min.)
Tips to get the most from your Wholesome Relaxation CD. May skip after first play. - Wholesome Breathing mp3( 8:40 min.) Dissolve tension and experience feeling relaxed and calm.
- Magical Sea (11:30 min)
Enjoy an inspiring walk along the water’s edge using guided imagery. - Affirmations mp3(8:21 min)
Awaken your courage, contentment, and a positive outlook.
Wholesome Relaxation is being used by:
- American Cancer Society
- Wellness Community
- Virginia Tech
- Good Samaritan Hospital
- St. Elizabeth Medical Center
- Lewis-Gale Medical
- Jamaican Cancer Society
- Cancer Family Care
- Mary Maguire Foundation
- More
Experience deep relaxation, inspiring imagery and affirmations to enhance your personal health, increase strength, and improve your overall well-being. This is used by Good Samaritan Hospital, American Heart Assn, American Cancer Society and others. CLICK the blue title link above to find out more...
Business, Organization, Conference Speaker
Stress Management, Wellness and Mind-Body Mastery Speaker
Are you looking for a conference speaker, business speaker or lunch and learn presenter for your organization or meeting? You just solved it!
Benefit now from our motivational training and resource materials provided in-person or remotely on Zoom.
- Stress management training skills for stress relief and increased productivity
- Wellness promotion techniques to improve total health
- Increase employee satisfaction with fitness techniques for the mind and body
- Desktop Yoga chair exercises & techniques to improve productivity and morale
- Yoga, Meditation and Teacher Training Workshops
- Julie has written five books and produced numerous audio recordings on these subjects. Review the testimonials page and look at the client list (PDF)
Book Julie Lusk – Call 513-248-9642 or click here to email.
Desktop Yoga ®
Keep employees alert and productive while reducing risks associated with repetitive motion injuries with Desktop Yoga ®. Effective chair exercises are taught to relieve aching backs, tired eyes and tight shoulders. Energy is replenished by learning ‘How to take a two-hour nap in two-minutes’ Julie is the author of Desktop Yoga ®.
DARE to Relax © Stress Management Workshop
Transform daily stress into the energy needed to enjoy life. DARE’s self-care principles include Diet; Attitude and Awareness; Rest, Relaxation, and Relationships; and Exercise.
Mike Sterling, Director of Human Resources, The Art Institute of Ohio writes:
Dear Julie: Thanks for sharing the Dare to Relax session with our staff. I have received several positive comments about it, especially the “2- Hour Nap in 10-minutes” segment.
Our staff received several valuable tips on reducing stress and the consequences of stress at work and in our personal lives. It was definitely time well spent.” Mike
Book Julie Lusk – Call 513-248-9642 or click here to email
Spices for Life ™ Wellness Workshop
Discover how to create, balance and enrich professional and personal power through a comprehensive approach to living. SPICES represents the six components of wellness: Social, Physical, Intellectual, Career, Emotional, and Spiritual health.
Mind-Body Mastery for Wellness
Gainan understanding of the principles and practices of the mind-body connection. You’ll learn a variety of techniques that effectively increase physical, mental and emotional health while decreasing stress.
- Mental Benefits: Improve concentration, memory and problem solving, increase energy, spark creativity, reduce frustrations and increase emotional stability.
- Physical Benefits: Increase immunity, reduce muscular tension and pain (headaches, backaches, etc.), regulate blood pressure, sleep better, cell rejuvenation and repair
Book Julie Lusk – Call 513-248-9642 or click here to email
Julie T. Lusk, M.Ed.
Wholesome Resources
Milford, OH 45150
Greater Cincinnati Area
513-248-9642
How to do the Sa Ta Na Ma Meditation to Improve Memory
Instructions on How to Do the Sa Ta Na Ma Meditation – Kirtan Kriya
- Sit with a straight spine.
- Mentally focus to the brow point.
- Repeat Sa Ta Na Ma as follows with the finger movements pictured below
- 2 minutes — OUT LOUD
- 2 minutes — WHISPER audibly
- 4 minutes — SILENTLY. Keep the hands moving
- 2 minutes — WHISPER audibly
- 2 minutes — OUT LOUD
- Sit quietly and listen inside for a few minutes. Listen for the mantra internally and experience energy flowing in from the top of your head (crown chakra) and out through your brow (third eye chakra).
- Either go about your day or go to sleep if it’s bed time.
- Optional: 30 seconds: inhale deeply, raise the arms up in the air and vigorously shake the arms and fingers, involving the whole body and spine. Exhale. Repeat 1 or 2 more time if you desire. This important part of the meditation helps move and release energy in the body.
Notes:
Why are mantras done out loud, whispering and silently and how does it help? When a mantra is spoken out loud, it primarily benefits the physical body. When it’s whispered, it benefits our mental/emotional nature. Our spiritual nature benefits from silent repetition.
If you experience memories of the past or thoughts about the future coming up in your mind. Simply notice them and release them with the mantra. This helps cleanse the subconscious mind.
If emotions come up, you can also incorporate them in the chanting, i.e. if you feel frustration, then chant out the frustration. Whatever you experience is okay. Don’t try to avoid, resist or control your experiences. Just notice what is happening and go through it. This is all part of the process.
SA – touch the thumbs to the index finger
Na – touch the thumbs to the ring finger
Repeat the finger movements throughout the meditation.
More Resources…
- Excellent info & video on the 12 minute meditation to improve memory – Sa Ta Na Ma meditation – Kirtan Kriya.
- Written instructions on exactly how to do the Sa Ta Na Ma (Kirtan Kriya) meditation for improving memory.
- Wholesome Resources Links to relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma -Kirtan Kriya – meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease & the Journal of Nuclear Medicine.
- Get an audio recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.
Sa Ta Na Ma
Kirtan Kriya MeditationClick HERE to buy this downloadable digital album
(MP3, AAC, M4A)$7.99
- Sa Ta Na Ma is a powerful mantra. Scientific studies show this 12-minute meditation increases memory, concentration, cognition, calmness & more. Repeating the mantra out loud, whispered & silently while doing simple finger movements (mudras) is done. A beautiful chorus of voices keep track of the time for you. A brief intro gets you off to a successful start. Digital downloads are available.
Please share your comments and questions with us!
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