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Sleep Well ~ Yoga Nidra

Why struggle to get to sleep or stay asleep at night when you can sleep well with yoga nidra?  Sleep is vital to our health and sleep experts tell us we need an average of eight hours at a shot.  Even if there’s time for sleep, many of us have trouble getting to sleep or staying asleep, interfering with good health and causing frustration.

Find the help you’ve been waiting for in these articles:

Listen to this specialized yoga nidra practice especially made for going to sleep (CD or digital download).  It’s from Julie’s new book, Yoga Nidra Meditations: 24 Scripts for True Relaxation

Clear the deck for a good nights sleep by releasing physical, mental and emotional tension.  You’ll love waking up in the morning feeling refreshed.

Enjoy using relaxation skills, specialized breathing techniques, mindfulness, and more.  You’ll enjoy the soothing Native American style flute music followed by the calming sound of ocean waves, Mother Nature’s delightful lullaby.

  • “I never slept better.”
  • “I love the whole thing.”
  • “I fall asleep so easily, I haven’t made it through to the end yet.”

Get copies of Sleep Well ~ Yoga Nidra for yourself and your friends and family here.

Digital Download

Sleep Well | Yoga Nidra CD
Sleep Well | Yoga Nidra CD
Use deep relaxation, soothing flute music & ocean waves to go to sleep. "I slept like a log." Downloads available. By Julie Lusk, Yoga Nidra Meditations author.
Quantity:  
Price: $9.99Price: $16.99 

Sweet dreams!

Julie Lusk, MEd, E-RYT 500, has over 35 years of expertise in stress relief, yoga, relaxation training, Julie Luskguided imagery, and meditation as an international author, recording artist, and workshop leader.

Julie is the author of

 

Solving Holiday Stress

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Solving Holiday Stress

Whether you’re celebrating Thanksgiving, Christmas, St. Nicholas, Kwanza, Winter Solstice, Navidades, Hanukkah, St. Lucia Day, Boxing Day or New Year’s, the holidays are inherently stressful.

Decide now whether this year will be full of the season’s stressful traps or fulfilling with plenty of treasures to be thankful for.  Now is the time to set priorities and make the necessary changes so the holidays are inspiring and energizing instead of a drain.  It’s especially important to pay attention to what your needs and wishes are for your body, mind, and heart while finding the balance with sharing with others.

Operating on automatic can add even more stress causing unhappiness, sickness, poor relationships and lack of energy. Why not improve your ability to handle stress by practicing the following effective ways to cope with stress.  I DARE you to Relax!  Please check out the CD’s down below too.  Each provide helpful tools and techniques for renewal.  They make excellent gifts too.

DARE to Relax includes: D = Diet; A = Attitude and Awareness; R = Rest, Relaxation and Relationships; E = Exercise.

DIET: Don’t deprive yourself of essential nutrients, vitamins and minerals that can help you reduce the effects of daily stress.  Stress uses up your supply of vitamins A, B and C which can lead to feeling irritable and tired.  Calcium is essential for your central nervous system to function normally.  Without enough, your nerves become frayed.  If you consistently eat well-balanced meals, you can fortify your system giving you the nourishment to guard against the harmful effects of stress.

Eat a nutritious breakfast

Choose fresh fruit, vegetables and whole grains

Choose baked or broiled food instead of fried

Cut down on too much fat, salt, sugar, caffeine, alcohol, additives and preservatives

Maintain a healthy weight

Choose holiday foods with care.  Eat the special things that are delicious and bring you in touch with warm memories.  You really don’t have to eat everything to get the taste of the holidays.

ATTITUDE AND AWARENESS: Research shows that as much as 75% of illnesses are the result of experiencing too much stress.  Not being able to handle stress properly can decrease the effectiveness of your immune system.  Become more aware of how you respond to tension and stress in your life and begin to make adjustments.  Are you responding appropriately?  Could you be over-reacting?  Is it possible to avoid or change a situation that causes you anxiety?  By improving your awareness and improving how you react to stress, it might be possible to avoid some of your headaches, stomachaches and other problems.  Try laughing.  Laughter is like internal jogging.  It aids digestion and improves alertness and productivity by sending blood and oxygen to your brain and increases the production of the body’s catecholamines.

Learn to accept situations you can’t change; give in once in a while

Learn to communicate with others; talk your worries out

Take one thing at a time; don’t take on too many changes at once

Manage your time more effectively; don’t procrastinate

Be positive and realistic

Express your feelings in healthy ways

Create variety in your work; do old things new ways

REST AND RELAXATION: It is much easier to handle stress if you are rested and know how to remain calm.  Getting 7 to 8 hours of sleep every night is essential.  Although recreation and being diverted from stress is helpful (playing a sport, watching a movie) true relaxation is different.  It involves giving yourself an honest break from activity and excess stimulation.  Breathing deeply, smoothly, slowly and from the diaphragm is relaxing since it too sends a fresh supply of blood to the brain and throughout the body.  It oxygenates your system and even slows down the heartbeat.

Plan leisure time; take breaks

Spend time on a hobby; seek new interests

Schedule some quiet time alone every day; meditate; pray

Have fun, play and laugh

Cut down on noise levels at home and work; turn the radio or TV off

Replenish yourself with therapeutic relaxation, guided imagery and affirmations. See the suggestions for CD’s below to feel rejuvenated improve your outlook and help your health.

EXERCISE: When under stress, there is an increase of adrenalin in the system as part of the flight or fight response, which can drain you of energy if not effectively released.  Exercise regularly to work stresses off positively.  This can improve your productivity and increase your energy.  Be sure to choose physical activity that you enjoy.

This may be the year to tamper with holiday traditions so the spirit and meaning of the holidays are once again filled with tidings of comfort and joy.

Help for the holidays. These CD’s will replenish your energy and renew your outlook.  They make great gifts too!

Wholesome Energizers CD
Wholesome Energizers CD
Listen often to release stress, refresh your outlook and feel calm. Feel rested, rejuvenated and ready for the rest of the day. Introduction and 3 tracks featuring a relaxation exercise, beautiful guided imagery and helpful affirmations to bring your energy back. CLICK the blue title link above to find out more...
Quantity:  
Price: $9.99Price: $16.95 
Wholesome Relaxation CD
Wholesome Relaxation CD
Experience deep relaxation, inspiring imagery and affirmations to enhance your personal health, increase strength, and improve your overall well-being. This is used by Good Samaritan Hospital, American Heart Assn, American Cancer Society and others. CLICK the blue title link above to find out more...
Price: $16.95
Price: $9.99
Quantity:  
Power of Presence CD
Power of Presence CD
Gain the benefits of meditation with comfort and ease. You'll soon solve workplace stress and easily handle personal challenges and health issues. CLICK the blue title link above to find out more... Digital downloads are available.
Quantity:  
Price: $9.99Price: $16.95 
Real Relaxation: Yoga Nidra CD (Shop @ Amazon / iTunes = We are sold out temporarily)
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...
Price: $16.95
Price: $9.99
Quantity:  

The 12 Best Nights of Yoga Poem

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On the best night of yoga, my teacher gave to me …

12 Meditations

11 Warrior Poses

10 Oms A-Singing

9    Yogis Sleeping

8    Pigeons Posing

7    Chakras Spinning

6    Standing Stretches

5    Namastes

4    Breaths of Joy

3    Sun Salutes

2    Downward Dogs … and

      Balance in a tree pose!

 

PS.  Here’s my rendition of Twas the Night Before Christmas Yoga Poem

 

Image sources for The 12 Nights of Yoga were compiled by and used with permission from B.L. Barnes : https://tinyurl.com/4hvb9twt, https://tinyurl.com/34vnfcu8, and https://tinyurl.com/5n7fd6xd 

                                                  

Links

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.

Jakk’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.

Yoga Mudras for the Hands

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Have you ever needed the benefits from yoga (energy, relaxation, clear mind, emotional balance, etc.) but couldn’t practice a pose because you were in public, not dressed for yoga, or didn’t even know how to do yoga?  This happens to me several times a day!  Luckily, I have found another secret that really works.  It’s Yoga Mudras – yoga poses using hand positions and gestures.

I finally started taking these ancient teachings seriously while I was teaching relaxation training and guided imagery in the Bahamas last spring for the Easter/Passover Symposium on Yoga and Sacred Healing at Sivananda Ashram.  Amy Weintraub (Yoga and Depression) and Joseph and Lilian LePage (Integrative Yoga Therapy) taught them as part of their presentations.  This experience convinced me that Yoga Mudras are very effective, simple and profound.

As soon as I got home, I began investigating and practicing Yoga Mudras more and more.  One morning I was reading a book on Yoga Mudras by Gutrud Hirschi and it described amazing results and reasons to practice Yoga Mudras.  The results sounded too good to be true.  Since I was suspicious, I wanted to put it to the test.

Meanwhile, I was suffering from seasonal allergies –  my nose was running, my eyes were watery and itchy, and I was sneezing.  So I tried Bhramara Mudra.  It worked – and quickly too!  Naturally I shared this with my yoga students and they also reported positive results too.  We were so excited and it convinced us that Yoga Mudras have lots of valuable benefits to offer.

There are Yoga Mudras to help with allergies, feeling calm, lifting energy, headaches, chakra balancing and many more.

So, how can you learn more about yoga mudras for the hands?

1.  My next 2 blog posts will show you wonderful mudras to practice. (use the RSS feed so you don’t miss out – it’s up in the right corner of this blog)

2.  Attend yoga classes.  See my schedule. Let me know if you would like to book me for a workshop.

3.  Joseph and Lilian LePage have been studying Yoga Mudras for 10 years to write a book all about them.  Their book shows 108 hand gestures along with guided meditations and affirmations.  I am honored and excited that they asked me to edit the guided meditations.

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