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Wholesome Resources for Mind-Body Mastery through Yoga, Meditation, Guided Imagery, Stress Relief, Wellness

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Yoga Practice Video for the Spine and Hips

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I am happy to share with you a yoga video by Christopher Baxter to support you and your home practice.

You will notice that his message and methods are similar to mine.  After all, we used to offer yoga teacher trainings together.  Luckily, he still does so go to his Inner SKY Yoga website to find out about everything he has to offer.

This yoga video focuses on movements originating from the pelvis using spinal waves, open joints, core awareness, and fluid stability with ease and spacious awareness.  It is for great for the spine and focuses on awesome hip openers.

You will get a lot out of this 17 minute yoga video!  It will help your flexibility and strength while opening your mind and heart.  More of Christopher Baxter’s yoga videos can be found here.

 

Holiday Helper #10 Pay Attention to Your Spirit.

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Pay attention to your spirit. Listen to your core.  Touch it and let it touch you.

What do you believe?  What’s really important?

Holidays invite reflection.  Nurture this opportunity as part of your celebration.

Please share your thoughts with us.  It will lift all our spirits up.

Yoga Basics Guidebook by Julie Lusk

Get your free Yoga Basics Guidebook, an eBook by Julie Lusk.  It has…

  • How to Practice Yoga:  Steadiness and Comfort vs. Struggle and Control
  • Guidelines for the Practice of Yoga.
  • General Benefits, Cautions and Contraindications of Yoga
  • Yoga Guidelines for Health Conditions
  • Yoga During Pregnancy:  General Guidelines and Cautions
  • Yoga Practice Sheet
  • Basic Alignment and Selected Warm Ups to Open Joints and Warm Muscles
  • Yoga Practice Sheet – Earth Series ©
  • Yoga Practice Sheet – Sky Series ©


 

As a bonus, you will get the Wholesome Resources News. It features:

  • Practical tips for improving your health through relaxation training, yoga,
    meditation, and other mind/body techniques. See previously published articles here.
  • Info on books, CDs and other services from Julie Lusk
  • Special offers, class and workshop schedules, valuable opportunities and more
  • Sandy Byrd says ” Here are real practices for real life!  The content is great…Practical ideas that can be implemented easily.  I always love the quotes.”
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4 Ways to Stop Freaking Out

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I don’t know about you, but nearly everyone I know is freaking out.  Watching the daily news is enough to shake anyone up.  Plus, nearly all of us have everyday pressures at work and home that never seem to let up.

Here’s 4 ways to stop freaking out and refresh yourself  …

Refresh your mind

a. Take a news fast. Turn off the tube and shut down the smartphone for a while. You’ll be amazed by it.Asheville creek meditation

b. Practice mindfulness. Why jump into a future of doom and gloom.  Instead anchor yourself in this moment and enjoy the outdoors, cuddle your pet, have a good laugh.

c. Listen to Guided Mindfulness Meditations: Practicing Presence & Finding Peace. The net effect is calmer nerves, a brighter outlook, stronger memory, sharper focus, and a more balanced perspective. Or get Yoga Nidra for Complete Relaxation and Stress Relief as a book and audio set (New Harbinger, 2015)

Take charge  – Chaos or calmness is up to you

a. Quickly reset your nervous system and brighten yourself up with breathing better.  It makes a world of difference

b. Completely relax yourself physically, mentally, emotionally and more.  Experience bliss with yoga nidra.  See a list of yoga nidra benefits here.

Practice self-care

a. Get some sleep – Oh, can’t sleep?  Practice yoga nidra. (1 hour = 4 hours sleep).  Listen to Yoga Nidra: Guided Meditations for Relaxation and Renewal  It will help you get to sleep too.

b. Eat and drink with good nutrition in mind (mindfully of course).  Avoid excessive food, alcohol, caffeine, and sugar.

c. Treat yourself to beauty – outside in nature, museums, get a treatment at the spa

d. Do something you enjoy – exercise, color, sports, see a movie, call a friend, hobbies, etc.

Ask for Help

Asking for help is not a sign of weakness. Talk with a trusted relative, friend or spiritual adviser. If you want professional help, obtain a referral for services from your local Mental Health Association or the National Mental Health Association.

Eye Exercises to Improve Vision

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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. yoga nidra's benefits
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 LuskJulie 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

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