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...

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by Julie Lusk

30 Scripts for Relaxation, Imagery and Inner Healing provides

• Reliable ways to relax, get stress relief and boost your energy
• Ways to look inside yourself so you can make valuable, well-informed decisions.
• Uncover a powerful resource – our intuition and instincts
• Safely benefit from your true feelings

PRINT BOOK: 30 Scripts for Relaxation, Imagery & Inner Healing - Volume 2 - NEW Print Edition

Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK on the blue title link above to find out more...

EBOOK Edition: 30 Scripts for Relaxation, Imagery & Inner Healing - Volume 2 -EBOOK Edition

Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK the green title link to find out more...

30 Scripts for Relaxation, Imagery and Inner Healing is packed full of

• Fresh, easy-to-follow relaxation scripts
  to use personally or with others
• Designed for professionals and semi-professionals
• Includes strategies for stress relief and relaxation training exercises
  • Progressive muscular relaxation
  • Breathing techniques
  • Creative visualization
  • Guided imagery and guided meditation
    

    

Benefit now – Buy now

• Discover answers you’ve been searching for
• Benefit from the power of relaxation to heal
• Manage your feelings smoothly
• Gain personal power and peace

Table of Contents:  30 Scripts for Relaxation, Imagery & Inner Healing   –  Vol.  2

Julie Lusk
Whole Person Associates Publisher

Becoming Relaxed
The cornerstone of all guided imagery work lies in the ability to relax the body, mind, and emotions. This is true whether you would like to awaken your intuition, communicate with your inner guide, connect with nature, or benefit from the healing visualizations. You will be wasting your time if you don’t relax first.

Practice the following exercises until you become comfortable doing them. The method used for relaxing isn’t important; being able to relax is. Relaxation opens the door to your inner resources. Try out each exercise several times and choose the ones that work best for you.

After you’ve mastered the relaxation exercises, explore the different types of guided visualizations in the other sections of this book, or of those from volume 1.

• Relaxing while Lying Down
  Learn to  lie down and relax by alternately tensing and relaxing all muscle groups and by mentally releasing tension. (10 minutes)
• Expanding and Contracting
  This short relaxation exercise, performed while lying down, combines progressive relaxation with breathing and body scanning techniques. (4 minutes)
• Magic Carpet Ride
  This deep breathing exercise works well for people who have difficulty with relaxed breathing. (15 minutes)
• Threshold Relaxation
  In this exercise, you will slightly tense a specific part of their body until it begins to feel tense. Once tension is felt, it is held a moment and then relaxed. Threshold Relaxation teaches participants to be sensitive to small changes in the body. Through practice (several times a day at first) the body learns what relaxation feels like in each muscle and how to regulate itself in automatic and unconscious ways. (12 minutes)
• Heavy
  This script helps you experience the freshness of spirit and calmness of mind that results from passive attention to the rhythm of their breathing and the relaxed heaviness in their hands and feet. (15 minutes)
• Warm
  This autogenic relaxation routine asks participants to gently focus on warmth spreading through their bodies, bringing complete relaxation and a sense of personal peace and renewal. (15 minutes)
• Relaxation Training for Children
  This entertaining relaxation script is perfect for children (and adults) because it teaches them how to tense and relax their muscles while utilizing their fantasy and imagination skills. (12 minutes)

Nature and the Environment
This section contains a variety of guided meditations that will help deepen your ability to relax and sharpen your ability to visualize, whether you visualize by using your imagination to see, feel, smell, or hear the scenes described. When you practice using all your senses, your experience will be enriched.

Getting in touch with nature is soothing, inspiring, and healing. To get the most out of these visualizations, first take the time to thoroughly relax. Remember to briefly describe the content of the guided visualization to the people you are working with. If a particular setting makes anyone uncomfortable, select a different script.

• Finding Your Own Sacred Place
  Participants are gently guided into a relaxed state of being and then given instructions for discovering and exploring a comfortable, personal sacred place. (20 minutes)
• Mountain Tops
  A mountain top is the setting for this relaxing journey to relaxation and renewal. (8 minutes)
• Caribbean Vacation
  This guided meditation promotes inner peace, beauty, renewal, and release of negativity. Participants are encouraged to feel connected and grounded to the universe. (10 minutes)
• Mighty Pine
  Participants take an imaginary walk into a grove of trees to find a mighty pine tree from which they draw strength and energy. (10 minutes)
• Listening to Mother Earth
  This script can help participants experience their connection to Mother Earth and learn from her wisdom. (5 minutes)
• Flying
  This script begins with a relaxation exercise that emphasizes the feelings of heaviness and lightness to help participants more fully experience the imagery of flying. (20 minutes)
• Hot Tubbing
  Participants experience feelings of peace and understanding by imagining they are lounging in an outdoor hot tub. (5 minutes)

Inner Answers
Using the guided imagery exercises in this section will help you listen to what you already know. In other words, you will awaken your intuition to help you be consistent and in alignment with your own inner, individual truth.

These scripts are written to unlock your creative potential, provide you with insights, help you see patterns and possibilities, and understand yourself better. In order for this to happen, it is crucial to relax your body and quiet your mind first. So be sure to use a relaxation exercise whenever you are instructed to do so.

Read Awakening Intuition by Frances E. Vaughan for more information about accessing your intuitive self.

• Cruise Meditation
  This script helps participants receive special messages from their own personal inner guide. (8 minutes)
• Imagery for Nurturing Your Inner Child
  In this guided imagery, each participant is invited to meet and lovingly nurture his or her inner child. (10 minutes)
• Your Private Space
  This visualization works well with individuals in weight classes and in other classes dealing with the need for boundaries, protection, positive body image, healing, and unconditional love. (15 minutes)
• Body, Mind, Soul
  Help your clients get in touch with their body, mind, and soul while they increase personal awareness and create personal strength and well-being. (8 minutes)
• Visiting Your Heart’s House
  In this script, participants equip themselves to meet lifeís challenges by receiving insightful and helpful gifts from an ancient chest located in their heart’s house. (18 minutes)

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Healing
The mind and body are one, and what you believe and feel are reflected in your body. Sometimes your thoughts may lead to illness, aches, and pains; and other times, they can lead to exhilarating feelings of joy, pleasure, and peacefulness. Likewise, the condition of your body and the way it is feeling affect your thoughts. This is why it is impossible to worry when you feel relaxed.

Much of the benefits derived from the following healing imageries come from the necessary first step of calming and centering the body and mind. Therefore, it is important to perform a relaxation exercise whenever a script calls for one. Read the works of Bernie Siegel, Jeanne Achterberg, Joan Borysenko, Patrick Fanning, and Deepak Chopra for an in-depth look at how and why healing imageries work.

• Healing Firemen
  This visualization was developed for aiding in the healing process for any illness. It is particularly well-suited for cancer patients who are receiving radiation treatment or taking drugs. (12 minutes)
• At Peace with Pain
  This visualization is designed to help meet the challenge of severe and persistent pain. It relies on the paradox of acceptance and surrender as a way of gaining power, not of giving up. (20 minutes)
• Pond of Love
  In this script, participants sit beside an imaginary pond that radiates love. Endless variations can be created by substituting different characteristics and virtues radiating from the pond. For instance, the pond may be full of peace, understanding, or forgiveness. You may also want to let participants choose the characteristics on their own. (8 minutes)
• Inner Smile
  This gentle relaxation exercise has its roots in Zen meditation and will leave participants feeling inner harmony and happiness. (10 minutes)
• Thoughts Library
  This script can help participants control wandering, stressful, distracting thoughts by having them exchange these thoughts for relaxing ones. Participants visualize putting away unwanted thoughts in a book with vinyl see-through pages and then opening up another imaginary book to experience a relaxing and beautiful ocean scene. (15 minutes)

Personal Growth
Many people find it hard to make decisions, and many others find it difficult to make positive lifestyle changes. If this is true for you or your clients, try out these guided visualizations. Give your body and mind the chance to work for you instead of against you.

Read Creative Visualization and Living in the Light by Shakti Gawain for a description of the principles used in these scripts.

As always, be certain to use a relaxation script whenever advised to do so, and feel free to modify these scripts to fit your situation.

• Visualizing Change
  In this script, participants spend time exploring and visualizing a desired behavioral change to enhance the change process. (10 minutes)
• Stop Smoking Relaxation Exercise
  This script is intended to be used in conjunction with a smoking cessation program or a strategies for quitting program. It begins with a passive progressive muscle relaxation exercise to put participants at ease then offers positive suggestions on becoming smoke-free. (18 minutes)
• Imagery to Increase Basal Metabolic Rate (Learning Script)
  This and the following imagery script focus on weight control by having participants imagine increasing their basal metabolic rates (BMR), which stands for the number of calories burned at rest. (12 minutes)
• Imagery to Increase Basal Metabolic Rate (Shorter Script)
  This script should be used after participants have gone through the preceding script several times. (8 minutes)
• Peace for People Experiencing Grief
  This gentle and loving script helps people deal with their grief by guiding them to a special place full of beauty and healing energy. In this place, the grief and pain surrounding loss begins to be soothed and relieved. (25 minutes)
• On Being a Wellness Professional
  This guided visualization helps participants discover a career path to follow that is in keeping with their inner talents and interests. Although it is written with a focus on professionals in the field of wellness, it can be adapted for almost any profession. (15 minutes)

PRINT BOOK: 30 Scripts for Relaxation, Imagery & Inner Healing - Volume 2 - NEW Print Edition

Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK on the blue title link above to find out more...

EBOOK Edition: 30 Scripts for Relaxation, Imagery & Inner Healing - Volume 2 -EBOOK Edition

Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK the green title link to find out more...

Michael Arloski, Ph.D.,
Corporate Trainer, Professional Coach, Bellevue, Colorado

”In the professions of health care, wellness, training and public speaking we are all looking for an individual who combines professional qualities with personal characteristics in a genuine way.  Julie Lusk is such a person and professional.  Her message is received by others with  openness because her very being fosters trust, love and respect.  In creating a team of presenters for an impactful training for professionals, Julie Lusk would be one of my top five choices in the nation.”

Marianella Machado
College professor and composer

Julie, I would like you to know that your books, CD’s and handy-tips-to-use from the Wholesome Resources Newsletter have been extremely helpful to me.  Since I have no time to attend yoga sessions at the yoga schools in Kentucky, your books, Desktop Yoga and Yoga Meditations have been my only way to practice yoga.  I enjoy doing your yoga exercises because you present and explain them in a very clear and easy way to follow.

Your CD’s have also been very helpful to me. For example, Power of Presence CD has been a great way to control my physical stress as well as to enhance my meditation techniques.

Moreover, all of your handy-tips to use from the Wholesome Resources Newsletter are helping me to maintain an organized plan for improving my physical and mental health, because they make me focus my attention on what I need to do to feel better. I am looking forward to your new Mind-Body Wellness eBookCollection.

I am extremely grateful to you for your wisdom, knowledge, and kindness.  You certainly are a very gifted spiritual person. May God continue blessing  you with many more gifts.

Christopher Baxter, Architect, Yoga Trainer, Wellness Educator
Founding director, AtmaYoga Educational Services and Whole Human Wellness

If you, like so many of us, are faced with enormous challenges at this time, the necessity of a self-care approach to wellness is obvious. Your time invested in reading, reflecting on, and practicing the practical methods Julie provides will bring enormous relief, inspiration and renewed strength to your entire life and all those who are in your life.

As a yoga teacher and wellness educator for over 30 years, I can say with confidence that the up-to-date information and practices Julie has presented presented in her Mind-Body Wellness Collection are of the highest caliber. As a highly qualified expert in wellness, she has assembled a terrific collection and created a brilliant synthesis of their complimentary aspects.  Any one of them, taken alone, will bring lasting benefits. Having them arranged in such a well organized system synergistically increases their transformational impact.

This is a powerful body of work.

→ Mike Sterling, Director of Human Resources
The Art Institute of Ohio writes:

Dear Julie:  Thanks for sharing the DARE to Relax session with our staff.  I have received several positive comments about it, especially the “2- Hour Nap in 10-minutes” segment.

Our staff received several valuable tips on reducing stress and the consequences of stress at work and in our personal lives.  It was definitely time well spent.

→ Marianne Lang
Julie’s classes are a combination of challenge, relaxation and physical fine-tuning that are dramatically changing my life for the better.

→ Debbie Jackson
Julie’s yoga classes inspire the child within and brings to the mat asanas (postures) that touch the heart, joy that lifts the spirit and mindfulness to center the self promoting a smile to begin each new day.

Yoga Meditations: Timeless Mind-Body Practices for Awakening

“Yoga Meditations offers a wonderful and generous assortment of simple but powerful, eminently practical practices to guide and empower its readers, from beginner to sophisticate.”

→ Belleruth Naparstek Creator -Health Journeys guided imagery

Variety is the spice of life….and meditation, October 19, Milwaukee, WI

Yoga Meditations by Julie Lusk is a gem of a book – chock full of inspirational meditations for beginners as well as more seasoned practitioners. The variety here is nice   – everything from breathing meditations to chakra meditations. You don’t have to be a yoga student to utilize these as they are appropriate for anyone. As a yoga instructor, this book helps to bring more diversity to the meditations at the end of our classes. My students have been really enjoying them.

This book comes with a CD, which features some of the meditations in the book. It is a nice bonus.

Wonderful resource!, June 5, 2008

Yoga Meditations is a wonderful book! I teach yoga and stress management at the college level and I use this book in both classes multiple times during the semester. The author Julie Lusk takes concepts that we as teachers study for years to understand (like the subtle anatomy or differing forms of meditation) and she explains them in a clear, concise and logical manner without oversimplifying them, but making the ideas accessible to teachers and students alike. She has invited other respected experts in mind-body techniques to contribute to the many guided exercises offered and the book also serves as a great resource guide.

Desktop Yoga ®

I’d give Desktop Yoga 6+ stars if I could!, October 23

Desktop Yoga  is a God-send,
This is a wonderful resource that helps me get through every day at work. My headaches and neck aches are better since I started using the yoga stretches and breathing techniques. It has taught me how to powernap for relief  from feeling exhausted, and has given me lots of tips on how to cope with change, handle stress, and enjoy life more. A lot of helpful information is packed into the useful book. Thank you very much.

30 Scripts for Relaxation, Imagery & Inner Healing – Volumes One & Two

Volume 1

Finally! A comprehensive Imagery guide!, April 6

I use this book all the time., December 27
This is one of my favorite books because it is such a helpful resource to help me relax and benefit from guided visualization in incredible and powerful ways. Not only that, I use it all the time with my stress management, yoga and meditation clients. This book doesn’t get old.

Hurrah for Volume Two of 30 Scripts for Relaxation, Imagery
December 27, 2001
I am extremely pleased with this book and am now the proud owner of both volumes of this book. It is one of those books that I use all the time, which says a lot. It helps me personally and is a terrific resource when I teach stress management sessions.