Yoga Nidra FAQ by Julie Lusk as PDF

What Is Yoga Nidra? Yoga Nidra means “yogic sleep.”  It powerfully combines ancient yoga with contemporary science. It starts with a systematic process for shedding physical, mental, and emotional stress. Energy and alertness increase and unconditional peacefulness and quiet is uncovered. No yoga experience is needed. It is typically done lying down. It feels great!

What are the benefits of Yoga Nidra?  With regular practice, your health will improve.  Scientific studies have shown that real relaxation and yoga nidra helps with a variety of physical and mental problems.  It can boost your immune system, lower blood pressure, and decrease pain.  Though it’s not a substitute for sleeping, one hour of yoga nidra equals about 4 hours of typical sleep because the brain wave state we’re in is extremely restful and relaxing.  You’ll enjoy living with a clear head.  Eventually, mood swings and emotional upsets won’t bother you.  Your creativity and intuition will flourish in a positive and productive way.   Plus, your energy increases.   See more documented benefits of yoga nidra here.

Is Yoga Nidra different from hypnosis?   Yes.  In hypnosis, we’re in a brain wave state that is not as deep as in yoga nidra.  With hypnosis, someone else makes suggestions to us in this altered state.  In Yoga Nidra, positive suggestions originate and come from within ourselves for lasting and constructive change.  This is called setting a resolve, or sankalpa.

How is Yoga Nidra Done?  The purpose of yoga nidra is to completely relax physically, energetically, mentally, and emotionally.  Doing so is deeply soothing and it naturally awakens innate wisdom and intuition.  During the yoga nidra process, you’ll be invited to get comfortable lying down in the relaxation pose (savasana)  This is done on a yoga mat or something similar.  Specialized relaxation exercises, breathing techniques, meditation, and guided imagery are utilized for becoming extremely relaxed and to replenish energy. Yoga nidra effectively handles everyday tension and is capable of healing deep-seated stress. It is much more than a quick fix.

How does Yoga Nidra help me make positive changes?  What is a resolve, also called a sankalpa? The brain wave state we’re in during Yoga Nidra is fertile ground.  We’re both very relaxed and very receptive.  Setting a resolve during this time makes it completely possible to clear out useless habits and bring about positive and permanent changes in your personality and life.  So, choose something worthwhile that has meaning and significance for you as your resolve. Some examples are kindness, courage, and love or something to give meaning to your life purpose.  The sankalpa (resolve) is stated briefly, sincerely, and in the present tense at the beginning and end of yoga nidra.  Use the same one until it becomes a living reality.  Get more help on sankalpas here.

How often should I do Yoga Nidra?   Regular practice (daily to several times a week) is strongly recommended, especially if you want to reap the benefits.

Note:  Refer to Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk (NHP 2015) for a clear and complete information on yoga nidra.  It’s available at the WholesomeResources.com store and other online outlets.

The Map of Consciousness used during Yoga Nidra

One technique that is used to achieve the state of conscious awareness known as yoga nidra, is to mentally scan the body using a specific order and duration based on the sensory-motor cortex, also called the homunculus.  It is recommended to follow the same sequence to help bring about the movement of prana (life force) and create a healthy flow of energy.

If you look closely at the diagram of the brain’s sensory-motor cortex below, you will notice that more area is devoted to certain places than to others.  For instance, compare the relatively large amount of area dedicated to the hands and fingers with the small amount dedicated to the hips.  This is why more time is intentionally spent scanning the areas of the body with more of the brain dedicated to it during the practice.

Sensory-motor cortex © as shown in Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk. Click image to enlarge.

The diagram below shows the subtle energy centers, called chakras, that are also mentally scanned.  Chakras are associated with physical, psychological, emotional and spiritual health, and more.

Crown Chakra – Wisdom. Spirituality – Purple
Third Eye – Intuition.  Insight – Indigo Blue
Throat – Self expression. Communication – Blue
Heart –  Compassion.  Love. Kindness – Green
Solar Plexus – Self esteem. Confidence – Yellow
Sacral – Sensuality, intimacy, creativity – Orange 
Root –  Safety. To have.  To be – Red

Yoga_nidra_FAQ_by Julie Lusk as PDF

Resources: Books, Recordings & More

Get Audio Downloads here

NEW! Yoga Nidra Meditations: 24 Scripts for True Relaxation

Experience peace and deeply restorative rest that heals your body, mind & spirit. Features 24 Yoga Nidra scripts written by author Julie Lusk and 12 of the world's master teachers. Enjoy 6 levels of relaxation for a joyful meditative experience. Learn to use yogic sleep to revitalize your inner reservoir of intuitive understanding and unconditional joy. Audiobook available. CLICK the blue title link above to find out more...

Yoga Nidra for Complete Relaxation & Stress Relief - Print Book & Audio download

Yoga Nidra can stop tension in its tracks with a wonderfully, powerful & unique state of deep relaxation, mental clarity & insightful awareness. These practical, empowering relaxation exercises, meditations that soothe and visualizations that renew are based on classic yoga and backed by modern science. They’ll help you unwind, replenish, and feel refreshed with durable peace and unconditional joy. CLICK the blue title link above to find out more...

Yoga Nidra Essentials CD

Find your calm spot. Brighten your energy. Enjoy a more meaningful life. Experience 6 levels of relaxation. Reclaim optimal health for your body, mind & heart. Laura says "My focused mind easily. I was 100% worry-free. It's wonderful." By Julie Lusk, 6-time author. Digital downloads available.

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...

Yoga Nidra: Guided Meditations for Relaxation & Renewal Download

Get clear guidance to experience 6 levels of relaxation done lying down. This meditation replenishes energy. It delivers mental clarity as restless thoughts and emotional upsets fade away. Specialized breathing, guided imagery & mindful awareness are used. An inner reservoir of heartfelt peace, intuitive understanding & unconditional joy is revealed. One hour of practice equates to 4 hours of sleep.

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.

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.

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 pr actice 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

This is a powerful body of work.

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.

→ 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.