Mindfulness Meditation Warnings & Alerts
Julie Lusk, M.Ed., NBCC, E-RYT-500
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Links
My Favorite Links & Resources
- Yoga Links
- Yoga Nidra for Complete Relaxation
- Guided Imagery
- Meditation
- Holistic Health
- Wellness Resources
Yoga Links
The Yoga Alliance is an organization that registers yoga teachers. Registration can take place on at the 200 and 500 hour levels. Finding a teacher who is registered assures you that they have studied everything from philosophy, anatomy and physiology, asanas, teaching methodology, ethics, and techniques. Julie Lusk has obtained registration at the highest level possible. Julie is qualified to offer CEU’s from Yoga Alliance as a YACEP,
The Yoga Journal online is brimming with a wide range of yoga information.
Integral Yoga whose founder is Swami Satchidananda.
Himalayan Institute and the home of Yoga International Magazine
Iyengar Yoga A classic and always inspirational.
The International Association of Yoga Therapists has a wonderful collection of information.
Visit an excellent yoga pose (asana) library at beYogi
Yoga Nidra
Learn more about the history of yoga nidra here.
Yoga Nidra Network offers tons of resources on yoga nidra including free audios in multiple languages, a listing of yoga nidra teachers worldwide, info on trainings, and much more.
Research on yoga nidra, under the direction of Kamakhya Kumar, PhD
Jennifer Reis’s yoga nidra CDs, Mp3’s, trainings and workshops
The Integrative Restoration Institute (IRI), under the direction of Richard Miller, PhD, provides materials, programs and teacher trainings based on yoga nidra. See current, upcoming and planned IRest yoga nidra research
Guided Imagery
Health Journeys, by Belleruth Naparstek is the very best place to go for information and products, especially for medically-related guided imagery. Click here for a collection of research on guided imagery and similar mind-body techniques.
CardPlusCD produces Julie Lusk’s guided imagery CDs. Relaxation music by Tom Laskey is also offered.
Meditation
Loose Leaf Hollow is a wonderful retreat center in Bardstown, KY under the capable leadership of Joe Zarantonello. Joe is an exceptional teacher, poet and the creator of the Integral Journal. Check it out – it is truly a ‘space for grace’.
The Jesuit Spiritual Center at Milford is in the greater Cincinnati area. It provides programs, facilities and an environment which helps people find God in all things and live a life of compassionate service. Julie Lusk teaches classes and offers retreats there and is on their Board of Trustees.
Click here for Meditations to listen to on-line from Thich Nhat Hanh, Sharon Salsburg and others.
Holistic Health
SelfHelpMagazine is a wonderful resource. Please check it out.
The Continuum Center for Health and Healing is located at Beth Israel in NY. Their site has a great resource library on complementary therapies as well as on health conditions.
Wellness Resources
Whole Person Associates makes available the finest books, materials, audio and video tapes on stress management and wellness. They publish and sell Julie Lusk’s Yoga Meditations: Timeless Mind-Body Practices, 30 Scripts for Relaxation, Imagery and Inner Healing, Volumes One and Two and Wholesome Relaxation CD, Wholesome Energizers CD, and Refreshing Journeys audio tape and CD.
New Harbinger Publications is publishing my next new book, Yoga Nidra for Stress Relief. They offer self-help resources that are concise, practical, and factual. Topics include anxiety, depression, anger, relationships, and health and feature the newest research available.
7 Arts Studio is the brainchild of Noreen Wessling. She will inspire you to drum, draw, dream and let your spirit soar. Mostly, you will have fun discovering hidden talents you never knew you had. Cincinnati based.
Jakk’s Magic Beans Workshop: Julie Keefe (a/k/a Jakk) offers Reiki and Feng Shui services, as well as one-of-a-kind creations to encourage, support and enhance your connection to well-being. Visit her website to learn more and to feast your eyes on her wire-wrapped pendants! Cincinnati based.
Mandala Monday is a new feature being offered by Julie Keefe (more about her above). A mandala is a symbolic circle for healing. It feels peaceful to look at and helps you focus too. Even better, she posts a new mandala each Monday for you to color and submit for prizes.
Yoga Nidra’s Benefits
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.
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 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.
Desktop Yoga Workshop
Chair Yoga for the Workplace keeps employees alert and productive during the business day.
Contact Julie Lusk by email for details and scheduling to book her for your Employee Training, Conference, Workshop, and Lunch and Learn sessions.
Simple chair exercises can help prevent chronic problems such as lower back and neck pain, carpal tunnel syndrome, and other repetitive stress injuries.
A study in the Journal of the American Medical Association (JAMA) showed that yoga-based chair exercise and stretches are more effective in reducing carpal tunnel syndrome symptoms than using wrist splints or no treatment (Nov. 11, 1998). Desktop Yoga ™ can also improve morale, productivity, attitudes and attendance.
As the creator and author of Desktop Yoga ™ (Penguin Group, 1998), Julie Lusk has designed ‘do it now ‘ exercises that can be done right at the workstation that are effective, portable and easy.
During a typical session, participants will:
- Learn to do self-care chair yoga stretches that can be done at their own desk. Specific stretches are done for the neck, shoulders, wrists, face, back and legs. Sequences are also available to increase energy, improve creativity or to reduce frustration.
- Take a “2- hour nap in 2-minutes”.
- Receive a brief review on the importance of proper ergonomics.
The Business Courier featured the value of Desktop Yoga in the article “Training the Body to Coast can help with Relaxation.” (pdf)
One of the most effective ways of letting go of work stress before you get home is by taking care of it as it arises, said Julie Lusk, author of “Desktop Yoga ®.” Lusk, president of Wholesome Resources, a stress-management company in Milford, teaches people how to do stretches, breathing and relaxation techniques right at their desks to relieve tension and get on with the day. See this article.
Don Kemper
President, Healthwise, Inc
“Julie Lusk has a unique style of presentation that seems to peer inside each member of her audience. Her wellness workshops in yoga, relaxation, and stress management include an extra dimension that leaves an imprint of peace and mindfulness on each participant.
Medco Employee
Desktop Yoga showed me how to release stress quickly. Easy to remember tips. I feel great!
Desktop Yoga showed me how to release stress quickly. Easy to remember tips. I feel great!
MedcoHealth
- I get neck and back and shoulder pain when I work. It’s already gone after this short Desktop Yoga session. My muscles felt really loose and relaxed after the exercises. It’s great!
- Will help with concentration and stress relief.
- You can relax at your desk so you will be better able to handle the stress of the day and be nicer to the people you talk to on the phone. Thank you. This should help at work and home.
- It will help to ease some of the stiffness and fatigue that I feel when I sit for too long.
- I learned how to prevent injury in the future and have more energy.
- I now have something positive to do when I need a break from my work instead of bothering my co-workers by talking to them.
Fidelity Investments
95% rated the content as excellent or above average
97% rated the speaker as excellent or above average
97% rated the program as excellent or above average.
- I was amazed at how relaxed and comfortable I felt by the end. I enjoyed learning by doing.
- Easy to remember tips. I’ll be able to focus more during the day.
- I believe this will help me when I’m at work and I get stressed.
- I liked learning the relaxed breathing techniques. I felt much more relaxed, at ease and calm after taking the “2 hour nap in 2 minutes.”
- I learned how to stop and take a break if I’m stressed and overwhelmed to regroup
- How to be more aware of how my body is reacting when stressed and what to do
Ethicon Endo Surgery (Johnson and Johnson)
100% rated the content as excellent or above average
100% rated the speaker as excellent or above average
100% rated the program as excellent or above average.
- I learned to release stress quickly. The instructor had excellent content. Very beneficial.
- It’s important to take time to relax and reduce stress.
- The stress fighting techniques allow me to be more focused and a better team player
- The info on the mind/body connection was excellent
- Stop being a perfectionist – I am one and it is stressful
- You have reinforced the idea that I can do anything I put my mind to!!
- Everything was interesting. I learned relaxation tips to gain more energy.
Lenscrafters
98% rated the content as excellent or above average
100% rated the speaker as excellent or above average
98% rated the program as excellent or above average
- I learned how to feel rejuvenated at work. It was excellent. I’m glad I attended.
- Learned a lot in a short period of time.
- I need to learn how to relax. My stress level is out of control. The techniques were easy. I felt so renewed and relaxed afterwards
- Great ideas that can be implemented at one’s desk
Book Julie Now
Julie travels from Cincinnati, OH
Julie T. Lusk, M.Ed.
Wholesome Resources
Milford, OH 45150
Greater Cincinnati Area
details DARE to Relax workshop
Book a Professional Speaker for your Employee Training, Conference, Workshop, and Lunch and Learn sessions. Contact Julie Lusk by email or call 513-248-9642
DARE to Relax © 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. 
Learning to cope with the stressors of daily living is crucial to health, happiness and well-being. It is estimated that 60 to 90 percent of medical conditions are stress-induced or worsened by stress. This is costly in terms of medical bills, absenteeism, and loss of productivity. An obvious remedy is to learn self-care techniques that both reduce stress and help one cope with the effects of stress.
DARE to Relax ä is a wellness-based relaxation training and stress management program that is practical and well rounded. The format includes a balance of factual information and experiential activities. Participants will:
- Understand the dynamics of stress and it’s causes
- Understand the positive and negative effects of stress
- Learn how to reduce stress using the self-care principles of DARE to Relax ä
Di
et: Nutritional considerations are discussed. For example, stress depletes Vitamins A, B, C, and calcium. Dietary recommendations are given to maintain proper nutrition.
Attitude and Awareness: The stress response is activated by the way a person perceives an event. Becoming aware of stressors can help a person modify their thoughts and behavior so their reactions are healthier. The mind/body connection is addressed and mind/body interventions are demonstrated and practiced to reduce stress.
Rest, Relaxation and Relationships: Discovering the difference of active and passive relaxation is taught. A relaxation exercise is done so participants can learn experientially. Information is covered on the recent research on relationships that shows the negative effects of loneliness on health.
Exercise: The benefits of exercise are well known. In particular, physical activity helps burns off the bio-chemical effects of stress. Participants are encouraged to maintain a practical exercise routine.
DARE to Relax Testimonials
Ethicon Edno-Surgery, Inc.
100% rated the content as excellent or above average
100% rated the speaker as excellent or above average
100% rated the program as excellent or above average
- Everything was interesting. I liked the relaxation exercises.
- I learned relaxation tips to gain more energy.
- I learned how to relax in short periods of time. I liked the 2-minute nap.
- I learned techniques to help relax and reduce stress. I hope some of these techniques will help reduce my stress at work.
- The program reiterated things I know, but was good to have confirmed. I liked the stretches.
- I learned to release stress with little time and quickly. How food plays a part in stress and illness. The instructor had excellent content. Very beneficial.
- It’s important to take time to relax and reduce stress.
- I appreciated the ideas that were relevant to my situation.
- Thank you
Johnson & Johnson Health Care Systems
100% rated the content as excellent or above average
100% rated the speaker as excellent or above average
100% rated the program as excellent or above average.
- The stress fighting techniques allow me to be more focused and therefore a better team player
- How to relax at work when things get you down. Reinforced healthy eating and its benefits
- Things I can do to minimize the effects of stress on my life
- The info and exercises motivated me to start exercising again and to start yoga
- To try and think more positive thoughts
- I’d like more information on journaling
- The info on the mind/body connection was excellent
- Stop being a perfectionist – I am one and it is stressful
- You have reinforced the idea that I can do anything I put my mind to!!
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
Rebecca Laney
Director, Center for Yoga and Health
Julie is a petite powerhouse!
SPICES for Life is featured in
Stress Solutions Now - Instant PDF Download!
Improve your mind, body, and spirit with this amazing manual.
This instant download gives you stress relieving solutions that work every time.
First, you get quick, easy ways to identify sources and symptoms of stress.
Next, you'll learn simple techniques for getting genuine stress relief.
Finally, you'll benefit from 6 wellness strategies for living a worthwhile life, 8 practical solutions to handle stress with ease, and find out how to make remarkable improvements at work and home.
Book Julie Now
Julie travels from Cincinnati, Ohio
Julie T. Lusk, M.Ed.
Wholesome Resources
Milford, OH 45150
Greater Cincinnati Area
513-248-9642
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