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Advice from a Tree

October 17, 2013 by Julie Lusk

What an opportunity to experience yoga’s tree pose (Vriksasana) while absorbing the energy from the trunk of this tree. What a powerful experience to feel into the roots of this tree, to reflect on its life, and to stand where it stood for so many years. It seemed perfect to pair the photo with “the advice from a tree.” from ‘anon.’ Learn the tree pose below.

Advice from a Tree

stand tall and proud

go out on a limb

remember your roots

drink plenty of water

be content with your natural beauty

enjoy the view

And I’d like to add…

bask in the sun

don’t mind the clouds

provide shelter for birds, squirrels, and other creatures

go with the winds that are blowing through your life

climb a tree once in a while

Practice yoga’s tree pose (vrksasana) to gain balance, core strength, humility, centering, and self-acceptance.

Stand tall. Balance your weight equally on both feet in mountain pose (tadasana). Put your hands on your hips. Breathe. Raise your right foot and press it into the inside of your left leg either above or below the knee. Steady your gaze. Raise your arms up like branches. Wobbling is normal and helpful. Hold for several breaths and repeat on the other side. See the picture above.

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)

How to Choose a Yoga Class: Getting Started

March 28, 2014 by Julie Lusk

Incorporating yoga – where and who. Yoga is being taught in yoga studios, hospitals, complimentary medicine clinics, schools, businesses, churches, athletic clubs and community centers and has become popular with both the younger and older generations. Classes can be offered to people who are fit as well as to people who are physically ill. It is especially attractive to “boomers” who want to be active but are no longer interested in exercises that jar the bones, muscles and joints.

How to get started. It’s best to join a yoga class to get off to a great start. Be sure to select a qualified teacher and a class that fits your needs. Ask what yoga props may be needed. Props may include a yoga mat, block, strap, blanket, etc.

Selecting a yoga teacher. The Yoga Alliance has identified minimum training standards for teachers and registers them at the 200 and 500-hour level. Certification courses exist for yoga teachers. Unfortunately, these courses have different standards and some are better than others. Here are some recommendations to consider when choosing a teacher for yourself or to teach a class for clients.

1. What are his/her qualifications?

2. How long has s/he been teaching?

3. Is s/he registered? Certified? When? By whom? Length of training?

4. Does s/he practice what s/he preaches? A good role model?

5. Who are his/her references?

6. Are classes gentle or vigorous?

7. Is emphasis placed on physical alignment? Meditation? Philosophy and spirituality? Geared toward special populations?

8. What is the class format?

In summary, Hatha yoga can be considered the “original wellness program” because it incorporates so many principles and practices found in wellness and mind/body programs today. Yoga can be enjoyed throughout a lifetime by a wide range of people.

LINK: Yoga Class Schedule with Julie Lusk – Milford and Anderson, OH (greater Cincinnati area)

Adapted from an article entitled Incorporating Yoga in Health Promotion by Julie Lusk. Originally published in Wellness Management, Volume 14, Number 1, Spring, 1998.

♥

Holiday Energizers

December 19, 2011 by Julie Lusk

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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My meeting with the Dalai Lama

October 2, 2010 by Julie Lusk

My notes from hearing the Dalai Lama on May 14, 2010 – Indianapolis, IN

The Dalai Lama was in Indianapolis to speak on Facing Challenges with Wisdom and Compassion.

It was at the Conseco basketball arena. Just like a basketball, the sound bounced around making it hard to hear clearly. It reminded me of the acoustics when we heard Thich Nhat Hanh in Chicago. Too much echo.

Still, I picked up a lot and I’d like to share it with you with the understanding that any misconceptions are on my part, and not on the part of the Dalai Lama.

All people want to achieve, and have the right to happiness and inner peace.

Should there be more Buddhism in America? No. He said Americans already have the answers for finding true happiness and inner peace by way of the religions we already practice. Practicing common sense is another viable path.

Different religions rely on different qualities and pathways to achieve happiness and inner peace. Some rely on faith, others promote surrender, while compassion is the path for others. All these qualities, and religions, have the potential to take us to true happiness and inner peace. We should do our best to respect the different religious paths and know that each has its own benefits that reach out to various cultures, temperaments, and times. It’s about having respect for all religions.

All humans, no matter the color, culture, sex, or age, have a common connection to compassion that is biological and instinctual. The love of a mother and the instinct of protecting the child are good examples. Even a mother bird may sacrifice her life for the sake of her baby. Compassion is instinctual, however, it gets covered up and overruled by the thinking mind.

Rely on common sense.
Respect and have compassion toward all.
We all want and deserve true happiness and inner peace.
Rely on truth, trust, love, and compassion to lead to inner strength, peace and happiness.
Practice unbiased compassion – this is compassion that can even reach our enemies.
A negative mind causes suffering for the self and others.
Fear and hate interferes with health.
Compassion has actually been shown to lower blood pressure and stress. Wounds heal quicker. For example, a wound on a rat heals faster when it is affectionately licked by another rat.
The minds ‘intelligence’ can overrule our compassionate, instinctual, intrinsic nature.
Look for new opportunities and changes that come from things that anger us.
Have a global interest. To have global disarmament, we have to start with inner, personal disarmament. To have global peace, we must have inner peace first. Go with truth, love, trust, unbiased compassion and inner beauty. This is lasting.
He said that everything is/or can be good, very good. This includes such things as money, technology, and divorce. It’s the motivation and intent and how these things are used that makes the difference. Are they used with compassion, openness, acceptance or not?
Money, objects, technology can be good – very good – if they are used with right motivation and intention and put to good use.
Put your affections where affections can be returned .
Don’t put affections toward objects as these things cannot return affection.
When we are affectionate toward objects, it leads to jealousy and greed for objects. Objects cannot return affection.
Inner beauty is higher than outer beauty as it lasts. Rely on truth, trust, love, and unbiased compassion to bring inner peace and happiness.