The Distraction Disadvantage
Excerpt from Yoga Nidra for Complete Relaxation & Stress Relief. Julie Lusk. NHP 2015.
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Benefit now from our motivational training and resource materials provided in-person or remotely on Zoom.
- Stress management training skills for stress relief and increased productivity
- Wellness promotion techniques to improve total health
- Increase employee satisfaction with fitness techniques for the mind and body
- Desktop Yoga chair exercises & techniques to improve productivity and morale
- Yoga, Meditation and Teacher Training Workshops
- Julie has written five books and produced numerous audio recordings on these subjects. Review the testimonials page and look at the client list (PDF)
Book Julie Lusk – Call 513-248-9642 or click here to email.
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Keep employees alert and productive while reducing risks associated with repetitive motion injuries with Desktop Yoga ®. Effective chair exercises are taught to relieve aching backs, tired eyes and tight shoulders. Energy is replenished by learning ‘How to take a two-hour nap in two-minutes’ Julie is the author of Desktop Yoga ®.
DARE to Relax © Stress Management Workshop
Transform daily stress into the energy needed to enjoy life. DARE’s self-care principles include Diet; Attitude and Awareness; Rest, Relaxation, and Relationships; and Exercise.
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.” Mike
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Spices for Life ™ Wellness Workshop
Discover how to create, balance and enrich professional and personal power through a comprehensive approach to living. SPICES represents the six components of wellness: Social, Physical, Intellectual, Career, Emotional, and Spiritual health.
Mind-Body Mastery for Wellness
Gainan understanding of the principles and practices of the mind-body connection. You’ll learn a variety of techniques that effectively increase physical, mental and emotional health while decreasing stress.
- Mental Benefits: Improve concentration, memory and problem solving, increase energy, spark creativity, reduce frustrations and increase emotional stability.
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Julie T. Lusk, M.Ed.
Wholesome Resources
Milford, OH 45150
Greater Cincinnati Area
513-248-9642
Give Yourself Some Space
Out for a walk the other night, I was stunned to see how groups of people were all looking at their phones instead of talking with each other, let alone noticing the brilliant sunset. Even the bikers were glued to their devices while riding their bikes. I was surprised that people weren’t crashing into one another. More folks were glued to their screens at the restaurant too. We all know that too many people text while driving – another recipe for disaster.
Living in a fast-paced 24/7 world, it’s easy to get overwhelmed. We’re pushed to work harder, take care of our family, and keep up with current events along with a constant social media stream. 
Expectations are high all the way around.
Pico Iyer, a lifelong travel writer says ““In an age of acceleration, nothing can be more exhilarating than going slow. And in an age of distraction, nothing is so luxurious as paying attention. And in an age of constant movement, nothing is so urgent as sitting still.”
His Ted Talk video is well worth watching. It will inspire you with ways to take back your time in ways that will replenish your body, mind and soul.
https://www.ted.com/talks/pico_iyer_the_art_of_stillness?utm_source=tedcomshare&utm_medium=referral&utm_campaign=tedspread
Why not take a few moments out right now? Here’s how …
- Turn your phone, TV, radio and other electronic devices off for a while.
- Focus your attention on the moment by breathing fully and mindfully. It is calming and refreshing for your nerves and it will light up your energy. Try out yoga’s ocean-sounding breath (ujjaya breath).
- Blink your eyes a bunch of times till they water. The moisture will help your vision.
- Yawn. It cools the brain, gives you a burst of oxygen, and refreshes your eyesight and hearing. If you’re lucky, you’ll catch some flies.
- Take a “2-hour nap in less than 1o minutes.“
- Give “The Inner Eye of Awareness Meditation” a shot.
- Add your own ___________________________.
- Bone up on mindfulness. It’s easy with this “Stop ~~ Look ~~ Listen” meditation.
- You guessed it, practice yoga nidra – yogic sleep. It’s totally replenishing. Experience yoga nidra at a virtual class with Julie Lusk, author of Yoga Nidra Meditations and 5 more books and dozens of recordings.
Stop ~~ Look ~~ Listen
It’s the fall where I live and the trees are bright with color, the air is crisp and feels delightfully cool. Too bad I’ve been too busy to really notice it.
Luckily I came across a quote from Ferris Bueller. He says, “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” Not only did that become the reading and theme for yoga class, it inspired me to take the afternoon off and enjoy the fall beauty.
Here’s a quote from Nathaniel Hawthorne who said “I cannot endure to waste anything so precious as autumnal sunshine by staying in the house.”
How about you? Have you been buzzing through life and missing out on what’s important? It will do you some real good to take some time out. It doesn’t even have to take much time. Remember, even a 5 minute break really helps.
Here’s a mini-meditation from my Mind-Body Mastery eBook that can be done anytime and anywhere. Your awareness will increase and it will settle your mind down and clear your head.
Stop – Look – Listen Mini-Meditation
- Stop – Notice your posture . . . breath . . . energy level . . . mood . . . mental activity.
- Look – Blink your eyes several times. Look at something far away and discover the details in what you see. Blink again.
Look at something close up. Discover the details. - Listen – Listen to sounds come and go. Simply observe without judging. No resistance. No clinging. Simply listen.
- Smile.
Get the Mind-Body Mastery eBook here if you like mini-meditations and quick and easy relaxation exercises.
Guided Mindfulness Meditations: Practicing Presence & Finding Peace DownloadEase into mindfulness with a clean, user-friendly, body-based, joyful approach. Gain calmer nerves, a brighter outlook, stronger memory, sharper focus, healthier body awareness & more balance. Get a long & short guided experience. Learn informal ways to be more mindful during the day. Available at Hay House https://www.hayhouse.com/guided-mindfulness-meditations-audio-downloadPrice: $29.99Price: $5.99
Eye Exercises to Improve Vision
Computer and device screens seem to torture your eyes causing them to become tired and dry in no time at all. Poor lighting, glare, dry air, and constantly staring at the monitor all contribute to eye strain. 
Chances are good that it’s hard to recognize how exhausted your eyes are until they feel tired and dry or your head aches. Here are a few preliminary steps you can take to avoid such strains:
- If possible, adjust the screen colors so they aren’t too hard on your eyes; try soft colors for a nice change.
- Avoid glare by choosing a place for your computer that doesn’t reflect windows or lights. Remember to wipe your screen off regularly.
- Remember to look away from your screen every fifteen minutes or so. It’s too hard on your eyes to do such close work without a break. Do it now!
Eye Movements
After a while, eye muscles tire out and it becomes harder to focus. To prevent this from happening, you can practice these eye movements. They will strengthen your eye muscles and eyesight and stimulate the brain. Visual, auditory, and sensory perception can increase. Do them sitting up, standing, or lying down.
Here’s How
- Start doing the eye movements slowly and pick up the pace after you can do it smoothly without jerks.
- Switch off by first paying more attention to the eye movements than to the visual effects. Next, take a moment to focus on both ends of they eye stretch.
- Remember to keep your head still as you do the eye movements. Let your facial muscles relax as well.
First Variation: Up and Down
- With your head and neck evenly aligned and movement-free, look up as far as you can and try to see up and over your head. Then look down as if you would like to see under your chin. Keep doing this for about 15-20 times in a row.
- Follow this by bringing your eyes back to center and blink them a couple of times.
- Afterward, rest with your eyes closed and take several deep breaths.
- Smile
Second Variation: Side to Side
- This time look quickly to the right and try to see behind your ear, then rapidly look to the left and try to see behind your left ear. Keep looking back and forth for 15-20 times.
- When finished, bring your eyes back to center.
- Blink a few times and rest them with your eyes closed.
- Smile
Third Variation: Eye Circles
- Keep your head still and look up. Circle your eyes in a clockwise direction three times.
- When finished, bring your eyes back to center and rest with closed eyes for a few breaths.
- Circle your eyes in a counterclockwise direction three times.
- Blink a few times and rest them with your eyes closed.
- Smile
Palming will rest and relax your eyes, calm your nerves, and quiet your mind. Your respiration will increase as long as you remember to breathe deeply and fully.
- Rub your hands rapidly together with your palms and fingers touching. Keep rubbing until you feel the generation of some heat and energy.
- Next, rest your elbows on your desk.
- Cup your hands and gently place them over your closed eyes (no glasses). Let the warmth and darkness soothe your eyes.
- Take several long and easy breaths as you imagine the tiredness being released with your out-breath, and energy and vitality returning with your in-breath.
- Smile
Chidakasha: Quieting the Mind by Stilling the Eyes Using the sense of sight is a very effective centering technique. Doing so can have a beneficial effect on the brain as well. Have you ever noticed that you can still see even with your eyes closed? All that is needed is to try. You might see it as darkness, designs, colors, spots, or a combination. It does not matter. What matters is passively focusing your attention on what is being seen and watching it as it changes. Have fun watching whatever appears as it comes and goes on the inside screen of your closed eyelids. This brings you into the moment and quickly settles down mental restlessness. Yogis refer to watching this inner space of consciousness as Chidakasha. ( Yoga Nidra for Complete Relaxation & Stress Relief, page 115)
Note: If somebody catches you doing this, be prepared to say something clever like, “Can’t a person even pray around here?” Your other option is to tell them what you’re doing and have them join in.
- Notice the benefits and smile.
This one of the many exercises you can do while at your keyboard, in your car, or whenever you want to feel better.
Julie Lusk, MEd, E-RYT 500, has more than 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader. Julie is the author of Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her audio downloads and CDs include Wholesome Relaxation, Power of Presence, Yoga Nidra Essentials, Blue Moon Rising, and many others. Learn more at WholesomeResources.com- « Previous Page
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