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Brain Yoga

October 20, 2018 by Julie Lusk

To Improve Your Memory, Concentration & More

Julie Lusk, M.Ed., E-RYT-500

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.

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, NICABM. 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)
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.

Chakra Chart of Elements, Directions, Sounds, Senses, Attributes +

Chakra Chart of Elements, Sounds, Directions, Senses, Attributes, and Koshas
Composed by Julie Lusk – Jan 2024

Ancient and modern cultures, countries, and teachings have acknowledged and honored the directions, elements, seasons, and the chakra energy centers and their sounds to help provide them with meaning and purpose. See more below the chart.

Chakra	Vedic Sounds Activating Dispersing	Elements Bhuta	Direction	Senses Indriya	Attributes	Koshas Sheaths	Other
Root Muladhara	Lam (as in Lum) O (as in toe)	Earth Prithivi	Below Down	Smell Gandha	Ground Central	Anna Physical	Present
Sacral Svadhisthana	Vam (Vum) OO (two)	Water Apas	Left East	Taste Rasa	Flow	Anna Physical	Ida Nadi
Solar Plexus Manipura	Ram (Rum) Ah (awe)	Fire Agni	Right West	Sight Rupa	Energy – Action	Prana Energy	Pingala Nadi
Heart Anahata	Yam (Yum) AA (play)	Air Vata	Inward Central	Touch Sparsha	Feeling	Prana Energy	Sushumna Nadi
Throat Visuddha	Ham (hum) EE (speak)	Ether Akasha	Back North	Sound Shabda	Hearing	Mano Mental Emotional	Past
Third Eye Ajna	Om Mmmmm	Light Jyotis	Front South	Light Joytis	Vision – Witness	Vijnana Intuition	Future
Crown Sahasrara	Silence Ing (wing)	All Pervading ———– Maha Bhuta	Up – All Up – All	Beyond Senses	Space	Ananda Joy ———– Atman True Self	Timeless

Through the ages, philosophers, scientists, religious organizations, mystics, shamans, and native peoples from the Americas, Asian countries and other areas have used their perspectives personally and collectively to understand, honor, and respect our place in the world around us. This has been expressed prayerfully and ceremonially, scientifically and soulfully.

Some identify four directions while others focus on six. Sometimes five elements are recognized. There are 118 elements on the periodic chart. It’s summer in one hemisphere while it’s winter in the other. It’s daytime in one part of the world whereas it’s nighttime elsewhere.

Making sense of these variations from reputable sources was both thought-provoking and daunting. It finally dawned on me that there are many right ways to do this. Just because one system says the east connects to the earth and the west with water while other systems say something else doesn’t necessarily make one right or better and another wrong.

The point is to feel these influences and use these connections to better understand these relationships for balancing health and wellbeing personally and collectively.

Don’t be fooled by seeing this information boxed into columns and rows. The lines are there to help clarify the information. Think of it as an intermingling and as a gradual blending. It’s somewhat like how the colors in a rainbow gradually transform from one shade to another and at the same time a color can stand on its own. Ultimately, there is no separation. We are in a unified field of oneness that is as directionless and timeless as it is spacious. http://JulieLusk.com

I compiled this Chakra Chart from my in-depth studies and understanding of yoga combined with the knowledge I’ve gained from my other interests. It is fluid and changeable. It is neither conclusive nor comprehensive. Use it if it helps. Go for something else or come up with your own. Get my Complete Chakra Chart.

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

Yoga Meditations: Timeless Mind-Body Practices - Book & CD set

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...

Chakra Chart

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

Chakra Balancing with Toning and Hand Mudras

Chakras, Mudras, and Sound Healing

Learn an Elemental and Chakra Meditation with
Hand movements, Color, Sound, and Intention

The major chakras are spinning wheels of energy that span from the base of the spine to the crown of the head. They guide the wellbeing of our bodymind and LifeForce energy.

Chakra energy can be balanced, excessive, or deficient. Being out of balance can negatively influence your actions, relationships, as well as your physical, mental, and emotional health. Use my Chakra Chart to determine if your energy is in balance or not. You’ll get a variety of helpful strategies to improve your wellbeing.

Yoga Mudras are yoga positions, gestures, and seals for your hands and fingers that facilitate health, healing, psychological balance and spiritual transformation. They are effective, easy to learn, practical and powerful. Mudras can be a powerful and effective way to help gain balance and have better health by either increasing or decreasing chakra energy.

Sound healing can also be used for chakra balancing.

Elemental & Chakra Meditation with
Hand Movements, Color, Sound, and Intention

See how the fingers and the thumb are associated with specific chakras and their associated sounds with this color-coded hand diagram.

Bija sounds encode the 5 elements into sound and increase and attract energy. They are lam, vam, ram, yam, ham, Om, and silence. They are pronounced with a ‘U’ sound and rhyme with hum. Vowel sounds decrease and disperse energy.

Experiment & Discover | Hum. Play a variety of sounds, tones, notes, and musical instruments. Use your intuition. Tune in and trust your direct experience by listening and noticing your physical and energetic response.

Mudra Hand Meditation | Tone & touch the thumb to each fingertip on both hands. Try starting on the ring finger (4^th finger) for the first chakra. The index and thumb are used for both the 3^rd and 4^th chakras. Join fingertips and thumb for OM. Reopen hand for silence. Alternatively, try starting with the OM and descend from the crown chakra to the root using the associated finger and sounds.

Tuning Fork Meditation | Listen to unweighted tuning forks associated with the chakra notes. Touch a weighted OM fork to fingertips and center of palm on both hands. Treat both hands.

OM | Find out about the purpose, meaning, symbolism, and benefits of OM.

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