Real Relaxation: Yoga Nidra CD

by Julie Lusk

Real Relaxation: Yoga Nidra CD (Shop @ Amazon / iTunes = We are sold out temporarily)

This takes you into a deeply relaxing and powerful state of being fully aware while being in the state of deep sleep.

Its many benefits include:

• Listening for 1 hour equals 4 hours sleep
• Improves immunity
• Increases heart health
• Relieves stress
• Brings inner peace and balance

Digital downloads are available.

CLICK the blue title link above to find out more...

This CD takes you into a deeply relaxing and powerful state of being fully aware while being in the state of deep sleep.
It’s many benefits include:

• Listening for 1 hour equals 4 hours sleep
• Improves immunity
• Increases heart health
• Relieves stress
• Brings inner peace and balance

Dr. Norm Shealy recommends this CD to anyone who has not conquered the art of relaxation.

“My friend Julie Lusk sent me a few months ago her CD on Yoga Nidra along with the book on Yoga Nidra.  Needless to say, the book just convinced me how important the CD is!  I have personally done a variety of yogic exercises for many years and one of my favorite books is The Yoga Sutras of Patanjali, the foundation for Raja Yoga.

I have also done scores of relaxation exercises and my favorite for many years has been autogenic training, which is not only relaxing but self regulating.  I have hundreds of CD’s including guided imagery and a great deal of outstanding music.  Despite my experience, Julie’s Yoga Nidra provides the deepest relaxation I can imagine.  If you have not yet conquered the art of relaxation, I strongly recommend this CD ASAP!

C. Norman Shealy M.D. Ph.D. President, Holos Institutes of Health Professor Emeritus of Energy Medicine President Emeritus Holos University Graduate Seminary

FAQ Sheet on Nidra by Julie Lusk answers: 

1)What is Yoga Nidra?  2) Is it different than meditation and hypnosis?  3)  How it is done.  How often. 4) Benefits  5) Resources. (pdf)

Julie’s Relaxation, Guided Imagery and Meditation CD’s are being used by:

• American Cancer Society
• Wellness Community
• Virginia Tech
• Avon
• Good Samaritan Hospital
• St. Elizabeth Medical Center
• Lewis-Gale Medical Center
• Jamaican Cancer Society
• Cancer Family Care
• Ronald MacDonald House
• Mary Maguire Foundation
• More
  

Real Relaxation: Yoga Nidra
CD Track Sequence

Listen to the Introduction to learn more!

1. Introduction (5:08 min) Find out what Yoga Nidra is and how to get the most out of it.  May skip after first play.
   
2. Settling into Shavasana (4:59)  Dissolve tension and experience feeling relaxed and calm.
3. Awakening Awareness (3:49)
4. Resolve (1:50)
5. Rotation of Consciousness (10:05)
6. Breathing Meditation (4:56)
7. Chakra Mantra Meditation (28:31)
8. Resolve and Closing (5:53)

Marianne Lang says:

“Yoga Nidra is Awesome”

Julie!  I have listened to Yoga Nidra twice this week and I looooooove it!

People need to get this CD.  There’s no time like now to make yourself feel better, right?

I’m recuperating from minor surgery – nothing serious at all – but it kept me housebound so I popped in Yoga Nidra and melted away into a wonderful place that I intend to revisit again and again.

Wow – what a stress buster and energizer.  People have got to do this – it’s an investment in your body, mind and soul.  I guess it’s close to an hour?  I don’t know – I just know it’s worth it.  We take time to do lots of other things in our lives that take an hour or longer so why not take the time to do something so very good for yourself.

Thank you so much for doing this CD.  You know I love all your CDs, but this one is definitely different.  Wow – I love it!

Just wanted you to know that you’ve got another winner in Yoga Nidra CD!

Luna Ray, Singer, Songwriter
“Today I did Yoga Nidra with Julie Lusk.  The whole thing is truly a beautiful, sweet and powerful creation of a CD.  I love the bija mantras!  What a gift to the world! Iwill use it, and share it as the callings comes.  THANK YOU!

Real Relaxation: Yoga Nidra CD (Shop @ Amazon / iTunes = We are sold out temporarily)

This takes you into a deeply relaxing and powerful state of being fully aware while being in the state of deep sleep.

Its many benefits include:

• Listening for 1 hour equals 4 hours sleep
• Improves immunity
• Increases heart health
• Relieves stress
• Brings inner peace and balance

Digital downloads are available.

CLICK the blue title link above to find out more...

30 Scripts for Relaxation, Imagery and Inner Healing – Volume 1

by Julie Lusk

• Are you looking for a handy relaxation, imagery and meditation book  for stress relief?
• Do you want to get the most out of relaxation, imagery, and meditation?
• Do you want to help yourself and lead others with these scripts for relaxation, imagery, visualization & more?

Finally.  The perfect book!

PRINT BOOK: 30 Scripts for Relaxation, Imagery & Inner Healing - Volume 1 - Print Edition

Are you looking for a handy relaxation, imagery and meditation book for stress relief? Here's the perfect book! Help yourself and lead others with these scripts for relaxation, imagery, visualization & more. Easy-to -follow scripts are here to * Achieve deep, positive relaxation * Benefit from stress relief * Healing guided imagery * Awaken intuition * Increase self growth and understanding. CLICK the blue title link above to find out more...

EBOOK Edition: 30 Scripts for Relaxation, Imagery & Inner Healing - Volume 1 - eBook Edition

Are you looking for a handy relaxation, imagery and meditation book for stress relief? Here's the perfect eBook! Help yourself and lead others with these scripts for relaxation, imagery, visualization & more. Easy-to -follow scripts are here to * Achieve deep, positive relaxation * Benefit from stress relief * Healing guided imagery * Awaken intuition * Increase self growth and understanding. CLICK the green title link to find out more...

♥ Customer Rating from Barnes and Noble  ♥

Perfect for Meditation

“I use this book at work to run meditation groups. It is very diverse so that I have many choices to chose from based on my client population. I had another copy of it but used it so much it finally fell apart, this is a replacement.”  Posted July 28, 2009, 10:44 AM EST
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Easy-to -follow scripts are here to help you

• Achieve deep, positive relaxation
• Benefit from stress relief
• Healing guided imagery
• Awaken intuition
• Increase self growth and understanding

Table of Contents for 30 Scripts for Relaxation, Imagery, and Inner Healing

Volume 1

by Julie Lusk
Whole Person Associates

Becoming Relaxed

Feeling calm, relaxed, and centered is a foundation for any guided meditation. In fact, relaxation is healing in and of itself.

Physically relaxing the body first, before using guided imagery, increases people’s ability to concentrate and allows their minds, hearts, and spirits to be more open to the meditation. A feeling of harmony often results.

For many people relaxation is a new experience. It is important that people practice the physical form of relaxation and spend ample time with it until feeling relaxed becomes natural and easy.

The exercises in this section focus on physical relaxation. Use them on their own or combine them with an imagery exercise from one of the other sections.

• Progressively Relaxing while Sitting in a Chair
  Designed for people sitting in chairs, this progressive relaxation exercise focuses on tensing and relaxing the different muscle groups. (20 minutes)
• Breathing for Relaxation and Health
  Effective relaxation requires proper breathing. In this script, participants concentrate on their breathing by focusing on what their bodies are doing as they take in deep breaths, hold them, and slowly exhale. (10 minutes)
• 1 to 10
  In this brief script, participants lie on their backs and tense their muscles as they count from 1 to 10, then release the tension as they count back down to 1. (5 minutes)
• The Magic Ball
  In this visualization script, participants imagine they each possess a magic ball that travels over, under, and through their bodies, relaxing their muscles as it goes. (20 minutes)
• Total Relaxation
  An eclectic introduction to some of the most popular relaxation techniques, Total Relaxation includes breathing, progressive relaxation, visualization, and body scanning. Use a part or all of this script as a short relaxation exercise prior to a guided meditation in one of the other sections of the book. (10 minutes)

Nature and the Environment
Being connected to the natural world–the ocean, forest, sky, and mountains–is for most people both relaxing and healthy. The guided meditations in this section help people find their connection with the natural world and thereby learn about forgiveness and love.

Note: Before beginning any script, describe to the participants what images you will use. If they make anyone feel uncomfortable, select an alternate script.

• The Sea
  In this script, participants relax by taking an imaginary journey along a beach, listening to the birds and waves and watching a brilliant sunset. (5 minutes)
• Simply Sailing
  In this script, participants imagine setting sail from a quiet dock, experiencing the sea with all its beauty and challenges, and reaching an island paradise. They are invited to release unnecessary personal ìbaggageî and return to the dock with a newfound energy. (25 minutes)
• A Day in the Life of Another Creature
  In this relaxation and visualization script, participants let go of tension and then explore the wildlife found around a pond, first through the perspective of an animal or insect, and then from the human perspective. (20 minutes)
• The Beach
  In this script, participants imagine they are on vacation, strolling along a quiet ocean beach, free of the usual daily pressures and hassles. (5 minutes)
• Flying with the Eagle
  In this script for kids (and for the young-at-heart), participants leave their homes through a secret door, travel to the forest of a magnificent Mother Eagle, and go for a ride on her back. (15 minutes)
• Oak Creek
  In this script, participants experience and feel a personal connection with the energy and the healing power of the earth and sky. (10 minutes)
• The Night Sky
  In this script, participants imagine looking at the stars of a clear night sky and feeling their minds expand into the infinite expanse of space. (8 minutes)
• Ocean Waves
  In this script, participants dissolve their worries and troubles by imagining they are listening to the rhythm of the ocean waves. (12 minutes)

Inner Answers
Taking the time to regularly explore and reflect upon the inner world of intuition, feelings, and thoughts can be uplifting and is a sure path to personal, emotional, mental, and spiritual growth.

The guided meditations in this section help people get in touch with their intuitive inner selves so that they may find answers to lifeís questions from within.

• Your Inner Adviser
  In this meditation, participants have a conversation with their inner advisor to develop their intuitionómaking decisions based on gut feelings rather than on reactions to social influence. (18 minutes)
• Fortune Cookies
  In this script, participants tap into their intuitive selves by imagining that they are reading messages contained in fortune cookies. (12 minutes)
• Your Inner Child
  In this script, participants get to know, communicate with, and learn from their inner child. (5 minutes)
• Time Travel: So What Do You Want to Do for A Living?
  In this script, participants imagine the future to discover potential career paths and living conditions. (20 minutes)

Healing
Integrating the mind, body, emotions, and spirit opens up vast inner resources of intuition, wisdom, and personal power.

So many of us live as if fragmented–thinking of one thing, saying something else, acting one way publicly, while feelings, moods, and emotions provide a constantly changing and inconsistent undertow.

The guided meditations in this section focus on using the mind to heal the body and emotions and to bring thoughts, words, actions, and feelings into harmony and alignment.

• Love, Joy, and Optimism
  In this guided meditation, participants journey down a private path; encounter their own personal guide and shadow; feel love, joy, hope, and optimism; and learn to accept themselves no matter what is going on in their lives. (30 minutes)
• Healing Yourself and the Universe
  In this script, participants relax and feel protected as past hurts and negativity are released and forgiven through the experience of being surrounded by a healing, loving light. (20 minutes)
• Sun Meditation for Healing
  In this script, participants experience the healing power and energy of the sun as they imagine it warming and relaxing them. (5 minutes)
• Vitamin T Imagery
  In this script, participants absorb Vitamin T, the nurturing nutrient found in healthy touch, by imagining they are receiving a massage. (18 minutes)
• Food for Thought: Imagery for Weight Control
  In this script, participants learn to think differently about food, about dieting, and about themselves by stimulating their ability to make informed choices. This script is designed to take the struggle out of weight loss and weight maintenance while increasing the joy that should accompany positive changes. (15 minutes)
• Breastfeeding
  In this guided meditation, mothers visualize the miraculous nursing process while nursing their babies. (10 minutes)

Personal Growth
Using imagery to encourage self-esteem, offer positive affirmations, focus on personal growth and development, and increase people’s ability to imagine sights, sounds, and other physical sensations are the main goals of these guided meditations.

• Addiction to Wellness
  In this script, participants seek physical, mental, psychological, and spiritual wellness. Positive self-esteem is nurtured. (10 minutes)
• Body Image Visualization
  In this visualization script, participants picture their own body images and practice positive affirmations to promote self-esteem and inner beauty. (25 minutes)
• OM Visitation
  In this script, participants meditate on the word ìOMî to help them connect with people they love, but who are far away. (5 minutes)
• The Blue Period
  In this empowerment script, participants observe their lives to discover trends and patterns that are occurring. This script parallels the way an art historian might look at a painterís life. For example, Picasso had his Blue Period, Pink Period, Cubist Period, and a dozen other periods throughout his life. Your life passes through phases as well. (20 minutes)
• You Are a Child Again
  In this script, participants imagine they are children again. Children who have fun playing and moving, are confident and self-assured, and unconditionally loved. (5 minutes)
• Flower Meditation
  In this visualization script, participants increase their ability to imagine seeing, touching, smelling, and feeling. (20 minutes)
• A Meditation of a World Vision
  In this guided meditation, participants experience their connection to the life-force of the universe by lying on the ground and imagining the earth ís energy coming through them. (15 minutes)

PRINT BOOK: 30 Scripts for Relaxation, Imagery & Inner Healing - Volume 1 - Print Edition

Are you looking for a handy relaxation, imagery and meditation book for stress relief? Here's the perfect book! Help yourself and lead others with these scripts for relaxation, imagery, visualization & more. Easy-to -follow scripts are here to * Achieve deep, positive relaxation * Benefit from stress relief * Healing guided imagery * Awaken intuition * Increase self growth and understanding. CLICK the blue title link above to find out more...

EBOOK Edition: 30 Scripts for Relaxation, Imagery & Inner Healing - Volume 1 - eBook Edition

Are you looking for a handy relaxation, imagery and meditation book for stress relief? Here's the perfect eBook! Help yourself and lead others with these scripts for relaxation, imagery, visualization & more. Easy-to -follow scripts are here to * Achieve deep, positive relaxation * Benefit from stress relief * Healing guided imagery * Awaken intuition * Increase self growth and understanding. CLICK the green title link to find out more...

Yoga Nidra FAQ by Julie Lusk as PDF

What Is Yoga Nidra? Yoga Nidra means “yogic sleep.”  It powerfully combines ancient yoga with contemporary science. It starts with a systematic process for shedding physical, mental, and emotional stress. Energy and alertness increase and unconditional peacefulness and quiet is uncovered. No yoga experience is needed. It is typically done lying down. It feels great!

What are the benefits of Yoga Nidra?  With regular practice, your health will improve.  Scientific studies have shown that real relaxation and yoga nidra helps with a variety of physical and mental problems.  It can boost your immune system, lower blood pressure, and decrease pain.  Though it’s not a substitute for sleeping, one hour of yoga nidra equals about 4 hours of typical sleep because the brain wave state we’re in is extremely restful and relaxing.  You’ll enjoy living with a clear head.  Eventually, mood swings and emotional upsets won’t bother you.  Your creativity and intuition will flourish in a positive and productive way.   Plus, your energy increases.   See more documented benefits of yoga nidra here.

Is Yoga Nidra different from hypnosis?   Yes.  In hypnosis, we’re in a brain wave state that is not as deep as in yoga nidra.  With hypnosis, someone else makes suggestions to us in this altered state.  In Yoga Nidra, positive suggestions originate and come from within ourselves for lasting and constructive change.  This is called setting a resolve, or sankalpa.

How is Yoga Nidra Done?  The purpose of yoga nidra is to completely relax physically, energetically, mentally, and emotionally.  Doing so is deeply soothing and it naturally awakens innate wisdom and intuition.  During the yoga nidra process, you’ll be invited to get comfortable lying down in the relaxation pose (savasana)  This is done on a yoga mat or something similar.  Specialized relaxation exercises, breathing techniques, meditation, and guided imagery are utilized for becoming extremely relaxed and to replenish energy. Yoga nidra effectively handles everyday tension and is capable of healing deep-seated stress. It is much more than a quick fix.

How does Yoga Nidra help me make positive changes?  What is a resolve, also called a sankalpa? The brain wave state we’re in during Yoga Nidra is fertile ground.  We’re both very relaxed and very receptive.  Setting a resolve during this time makes it completely possible to clear out useless habits and bring about positive and permanent changes in your personality and life.  So, choose something worthwhile that has meaning and significance for you as your resolve. Some examples are kindness, courage, and love or something to give meaning to your life purpose.  The sankalpa (resolve) is stated briefly, sincerely, and in the present tense at the beginning and end of yoga nidra.  Use the same one until it becomes a living reality.  Get more help on sankalpas here.

How often should I do Yoga Nidra?   Regular practice (daily to several times a week) is strongly recommended, especially if you want to reap the benefits.

Note:  Refer to Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk (NHP 2015) for a clear and complete information on yoga nidra.  It’s available at the WholesomeResources.com store and other online outlets.

The Map of Consciousness used during Yoga Nidra

One technique that is used to achieve the state of conscious awareness known as yoga nidra, is to mentally scan the body using a specific order and duration based on the sensory-motor cortex, also called the homunculus.  It is recommended to follow the same sequence to help bring about the movement of prana (life force) and create a healthy flow of energy.

If you look closely at the diagram of the brain’s sensory-motor cortex below, you will notice that more area is devoted to certain places than to others.  For instance, compare the relatively large amount of area dedicated to the hands and fingers with the small amount dedicated to the hips.  This is why more time is intentionally spent scanning the areas of the body with more of the brain dedicated to it during the practice.

Sensory-motor cortex © as shown in Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk. Click image to enlarge.

The diagram below shows the subtle energy centers, called chakras, that are also mentally scanned.  Chakras are associated with physical, psychological, emotional and spiritual health, and more.

Crown Chakra – Wisdom. Spirituality – Purple
Third Eye – Intuition.  Insight – Indigo Blue
Throat – Self expression. Communication – Blue
Heart –  Compassion.  Love. Kindness – Green
Solar Plexus – Self esteem. Confidence – Yellow
Sacral – Sensuality, intimacy, creativity – Orange 
Root –  Safety. To have.  To be – Red

Yoga_nidra_FAQ_by Julie Lusk as PDF

Resources: Books, Recordings & More

Get Audio Downloads here

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 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...

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.

Real Relaxation: Yoga Nidra CD (Shop @ Amazon / iTunes = We are sold out temporarily)

This takes you into a deeply relaxing and powerful state of being fully aware while being in the state of deep sleep.

Its many benefits include:

• Listening for 1 hour equals 4 hours sleep
• Improves immunity
• Increases heart health
• Relieves stress
• Brings inner peace and balance

Digital downloads are available.

CLICK the blue title link above to find out more...

Yoga Nidra: Guided Meditations for Relaxation & Renewal Download

Get clear guidance to experience 6 levels of relaxation done lying down. This meditation replenishes energy. It delivers mental clarity as restless thoughts and emotional upsets fade away. Specialized breathing, guided imagery & mindful awareness are used. An inner reservoir of heartfelt peace, intuitive understanding & unconditional joy is revealed. One hour of practice equates to 4 hours of sleep.