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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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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

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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

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 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

Chakra Chart

Chakra-Based Guided Meditations

Get it from Amazon, iTunes, Spotify & other online stores

Chakra Balancing with Sound Healing

How to Balance & Tune
Chakra Energy
Using Healing Sound Vibrations

Page Summary | Chakra Energy | Sound Healing | Chakra Tone Chart

Chakra Energy

Chakras are spinning wheels of subtle energy. The major chakras span from the base of the spine to the crown of the head. They guide the wellbeing of our bodymind and lifeforce energy. You can learn more about chakras and their influences here. Get info related to chakra elements, directions, sounds, senses, and other attributes here.

Chakra energy is often out of balance. It can run too high or too low. This can negatively influence your actions, relationships, as well as your physical, mental, and emotional health.

Use my Chakra Chart to help you in knowing if your energy is balanced, excessive, or deficient. A variety of helpful strategies are given to improve your wellbeing.

There is a lot you can do to gain balance and have better health by either increasing or decreasing chakra energy. This can be supported through intentionally using sound, color, crystals, and mantra. Yoga postures and pranayama (breathwork) influence the chakras. Healthy lifestyle choices make a difference. Meditation, guided relaxation and imagery are very effective. Using hand and finger positions called Yoga Mudras are also powerful.

Sound Healing

Sound healing intentionally uses musical instruments and vocals to help with harmonizing the body, mind, emotions, and spirit into wholeness. A positive impact on wellbeing happens when these dimensions are tuned and in balance.

Sensing calmness, connections, mental clarity, emotional equilibrium, insightful awareness, and balanced energy often happen.

A variety of instruments can be used including Tibetan and crystal bowls, tuning forks, drums, bells, flutes, gongs, chimes, strings, and keyboards. Vocal singing and toning are powerful as well.

The tones, frequencies, and vibrations used in sound healing are experienced both physically and energetically. Obviously, sounds are heard with the ears. Not so obviously, they are experienced and absorbed through the skin, by the cells, and in the energy field.

Sound healing facilitates vibrant health by activating the relaxation response, synchronizing and activating brainwave frequencies beneficially, and supporting heart coherence. It has been shown to regulate the nervous system. Chakra energy is often toned and harmonized. Chakra disharmony is discussed below.

Sound healing is based on age-old teachings and backed up by modern science. It’s interesting, relaxing, and fun.

Chakra Tone Chart

This Chakra Tone Chart can help balance your chakra energy to improve your wellbeing. These sound vibrations are based on ancient Vedic (Yoga) and Tibetan notes and tones, and western music.

Use this Chakra Chart to help you know if your energy is balanced, excessive, or deficient. It gives you a variety of helpful strategies to improve your wellbeing.

Try all the healing sound vibrations to find out what you like and works best for you. Notice your felt reaction to each of these scales, notes, and sounds to determine how your bodymind responds to each vibration.

The Sargam scale from Indian music goes from the lowest to the highest note of any scale (like solfege or do-re-mi). This makes it very versatile. It allows you to start on any note depending on your vocal range or the instruments you have on hand. For example, if you have Tibetan or crystal bowls, start on the lowest tone for the root chakra and play progressively higher tones for ascending up through the chakras.
Yoga (Vedic) tones are based on the western diatonic scale.
Tibetan tones and notes are based upon the perfect 5th interval.
Bija sounds encode the 5 elements into sound. They are used to stimulate and strengthen chakra energy when depleted.
Vowel tones diffuse, connect, and move energy. They are helpful to calm and soothe energy and when energy is excessive.
- Alternate vowels are sometimes used instead of those shown on the chart. Try these variations out on yourself to find out which vowels resonant most for you. They are Root – UH (as in huh). Sacral – OOO (two). Solar Plexus – OH (toe). Heart – AH (awe). Throat – EYE (eye). Third eye – AYE (play). Crown – EEE (speak).