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Woodland Walk: Free Guided Imagery Script

March 28, 2014 by Julie Lusk

By Julie Lusk

This is a free guided imagery script of an imaginary walk in the woods that will renew your energy and vitality. It is published in Julie’s Yoga Meditations book and is on the CD included with the book. See below.

Time: 15 minutes

Begin by treating yourself to an enjoyable and satisfying stretch. Go ahead, it’s time to loosen up and stretch so you can reclaim your energy. That’s right. Stretch all over.

And now, please allow your entire body to settle and relax comfortably . . . if your legs or arms are crossed, please uncross them and settle yourself into whatever you are sitting or lying on.

Take in a nice big breath …fill your lungs full…and breathe out to let go from deep inside… And now, simply follow your breath in…and out…allowing each breath to refresh you on many levels.

With your eyes closed or barely open, begin to shift your attention away from the world around you to your inner world of sensations and into your imagination. It will do you good.

Take a big breath in . . . And sigh it all the way out.

Let your imagination take you

Wholesome Energizers CD

Listen often to release stress, refresh your outlook and feel calm. Feel rested, rejuvenated and ready for the rest of the day. Introduction and 3 tracks featuring a relaxation exercise, beautiful guided imagery and helpful affirmations to bring your energy back. CLICK the blue title link above to find out more...

Price: $16.95

Price: $9.99

[Read more…]

Yoga Nidra and Sleep

Who couldn’t use some extra shut-eye? Sleep is vital to our health and sleep experts tell us we need an average of eight hours at a shot. Even if there’s time for sleep, many of us have trouble getting to sleep or staying asleep. Let’s take a look yoga nidra and sleep. Yoga nidra can help in replenishing ourselves, can be used as a natural sleep aid, and more.

Yoga nidra means “yogic sleep” and has many documented benefits for your body, mind, and spirit. It is when your bodymind is actually in deep sleep but with one big difference – you remain consciously aware. This is done by going through a series of techniques to systematically get physically, energetically, mentally, emotionally relaxed. In addition, yoga nidra sparks intuition, unconditional joy, and a timeless, spacious sense of being. Witness consciousness is experienced and even surpassed. Due to the fertile brainwave states experienced, it’s also entirely possible to make positive behavior and personality changes. See the yoga nidra FAQ on setting intentions and sankalpas here.

In fact, while not a substitute for actual sleep, one hour of yoga nidra practice is equivalent to four hours of sleep. This is due to the series of brain waves experienced along the way. (Saraswati 1998, Kumar 2008) With practice, you’ll eventually be able to enter the delta brainwave state but remain aware. It resembles what it feels like to be on the verge of being awake and asleep. The conscious experience of deep sleep is what makes it so restorative and unique.

Yoga nidra can also be practiced at bedtime as a sleep aid. Layer after layer of stress is cleared out so it doesn’t follow you to bed and disturb sleeping. Using yoga nidra techniques as a sleep aid should not be confused with the yoga nidra experience itself. Be careful or you will find it difficult to practice yoga nidra itself and will fall into deep sleep instead.

Yogic sleep is also a play on words of sorts. It refers to how most of us are walking around “asleep” and unaware of our True Self, the indestructible aspect in each of us that is already peaceful, joyful, wise, soulful, luminous, and loving. Whereas, the yogi is awake to one’s True Self no matter what the state of consciousness – waking, dreaming, deep sleep. Realizing this enables us to recognize the true nature of oneself and reality so we are not swayed by the changeability and unpredictability of thoughts, feelings, beliefs and such. Yoga nidra helps us experience and realize this.

In short, yoga nidra is super sleep!

How to Experience Yoga Nidra

Like all worthwhile things, regular practice yields the best results.

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 a book or audio below.

Get Related article:

Sleep Solutions: Yoga-Style

Resources: Books, Recordings & More

Get yoga nidra downloads here.

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.

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...

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 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.

Julie Lusk, MEd, E-RYT 500, has over 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

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I love the newsletter!! It helps me connect with myself more and make me practice relaxation on a daily basis. It is very simple, short and easily understood. I would like to see them more often!! Keep up the good work! ~~ Jenn Dodge ~ Kraft Foods

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I just did my “shoulder shrugs” and smiled. Thanks for making Desktop Yoga come to me. This is awesome … getting other body parts moving while at the computer and printer than just the fingers. I would like to get copies of your Wholesome Energizers CDs for the membership committee for Kindervelt. You are doing some exciting things! ~~ Susan Deye ~ Kindervelt Board Member

I just received another Wholesome Resources Newsletter. What fantastic information. I can just hear your lyrical voice and humor woven into the words as I read down the page. Since the first I wanted to tell you that it looks great from a graphic perspective. Thank you for your thought and time in preparing it …..and sharing it! ~~ Beth Ann T. ~ Artist

Give the Gift of Comfort and Joy

December 21, 2015 by Julie Lusk

Are you feeling the peace and joy of the season? Hopefully taking time for deeper quiet and reflection, and for setting the stage for renewal in the new year?

Actually, it’s too common for there to be extra stress and busyness for nearly everybody during this amazing season. It’s a particularly alarming time for folks who already are running on fumes.

Guided relaxation, imagery, yoga nidra, and meditation is the perfect way to truly get recharged with peace, comfort, and joy.

[Read more…]

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.

J akk’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.

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