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

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Experience Yoga Nidra

Yoga Nidra really needs to be experienced first-hand to reap its benefits and feel the wonder of it.  Here’s how …

Yoga Nidra MeditationsYoga Nidra 1 2 3 is as easy as one, two, three.  Video / Audio 

Done lying down, this delightful yoga nidra meditation experience gently guides you into feeling totally at ease, refreshed, and energized.  Live harp, chimes, and flute music is soothing and mesmerizing.

Feel unconditional peace and joyfulness by sweeping away physical, mental, and emotional tension to clear space for insights and creativity to flourish. A heartfelt pledge (sankalpa) enables you to make positive changes that last.

Yoga Nidra 1 2 3 was recorded at a live yoga nidra class on zoom. You and your pets are warmly invited to join our friendly yoga nidra group on Mondays.  It’s wonderful!

Yoga Nidra 1 2 3 is from Julie Lusk’s book, Yoga Nidra Meditations: 24 Scripts for True Relaxation.  It is included in Nidra Shakti: The Power of Rest by Uma Dinsmore-Tuli.

Yoga Nidra 1 2 3 Video

 

Yoga Nidra 1 2 3 Audio

 

Handy Yoga Nidra Links

Desktop Yoga Workshop

Chair Yoga for the Workplace keeps employees alert and productive during the business day. 

Contact Julie Lusk by email for details and scheduling to book her for your Employee Training, Conference, Workshop, and Lunch and Learn sessions. 

Simple chair exercises can help prevent chronic problems such as lower back and neck pain, carpal tunnel syndrome, and other repetitive stress injuries.

A study in the Journal of the American Medical Association (JAMA) showed that yoga-based chair exercise and stretches are more effective in reducing carpal tunnel syndrome symptoms than using wrist splints or no treatment (Nov. 11, 1998).   Desktop Yoga ™ can also improve morale, productivity, attitudes and attendance.

As the creator and author of Desktop Yoga ™ (Penguin Group, 1998), Julie Lusk has designed ‘do it now ‘ exercises that can be done right at the workstation that are effective, portable and easy.

During a typical session, participants will:

  1. Learn to do self-care chair yoga stretches that can be done at their own desk.  Specific stretches are done for the neck, shoulders, wrists, face, back and legs.  Sequences are also available to increase energy, improve creativity or to reduce frustration.
  2. Take a “2- hour nap in 2-minutes”.
  3. Receive a brief review on the importance of proper ergonomics.

The Business Courier featured the value of Desktop Yoga in the article “Training the Body to Coast can help with Relaxation.” (pdf)

One of the most effective ways of letting go of work stress before you get home is by taking care of it as it arises, said Julie Lusk, author of “Desktop Yoga ®.” Lusk, president of Wholesome Resources, a stress-management company in Milford, teaches people how to do stretches, breathing and relaxation techniques right at their desks to relieve tension and get on with the day.  See this article.

Don Kemper
President, Healthwise, Inc
“Julie Lusk has a unique style of presentation that seems to peer inside each member of her audience.  Her wellness workshops in yoga, relaxation, and stress management include an extra dimension that leaves an imprint of peace and mindfulness on each participant.

Medco Employee
Desktop Yoga showed me how to release stress quickly.  Easy to remember tips.  I feel great!

MedcoHealth

  • I get neck and back and shoulder pain when I work.  It’s already gone after this short Desktop Yoga session.  My muscles felt really loose and relaxed after the exercises.  It’s great!
  • Will help with concentration and stress relief.
  • You can relax at your desk so you will be better able to handle the stress of the day and be nicer to the people you talk to on the phone.  Thank you.  This should help at work and home.
  • It will help to ease some of the stiffness and fatigue that I feel when I sit for too long.
  • I learned how to prevent injury in the future and have more energy.
  • I now have something positive to do when I need a break from my work instead of bothering my co-workers by talking to them.

Fidelity Investments

95% rated the content as excellent or above average

97% rated the speaker as excellent or above average

97% rated the program as excellent or above average.

  • I was amazed at how relaxed and comfortable I felt by the end.  I enjoyed learning by doing.
  • Easy to remember tips.  I’ll be able to focus more during the day.
  • I believe this will help me when I’m at work and I get stressed.
  • I liked learning the relaxed breathing techniques.  I felt much more relaxed, at ease and calm after taking the “2 hour nap in 2 minutes.”
  • I learned how to stop and take a break if I’m stressed and overwhelmed to regroup
  • How to be more aware of how my body is reacting when stressed and what to do

Ethicon Endo Surgery (Johnson and Johnson)

100% rated the content as excellent or above average

100% rated the speaker as excellent or above average

100% rated the program as excellent or above average.

  • I learned to release stress quickly.  The instructor had excellent content.  Very beneficial.
  • It’s important to take time to relax and reduce stress.
  • The stress fighting techniques allow me to be more focused and a better team player
  • The info on the mind/body connection was excellent
  • Stop being a perfectionist – I am one and it is stressful
  • You have reinforced the idea that I can do anything I put my mind to!!
  • Everything was interesting.  I learned relaxation tips to gain more energy.

Lenscrafters

98% rated the content as excellent or above average

100% rated the speaker as excellent or above average

98% rated the program as excellent or above average

  • I learned how to feel rejuvenated at work.  It was excellent.  I’m glad I attended.
  • Learned a lot in a short period of time.
  • I need to learn how to relax.  My stress level is out of control.  The techniques were easy.  I felt so renewed and relaxed afterwards
  • Great ideas that can be implemented at one’s desk

Book Julie Now

Julie travels from Cincinnati, OH

Julie T. Lusk, M.Ed.
Wholesome Resources
Milford, OH   45150

Greater Cincinnati Area

Click here to email

Solving Holiday Stress

by

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:  

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 Meditation Retreats, Teacher Trainings

Invite Julie Lusk to Teach

It’s easy to arrange for Julie to provide training in person or remotely (Zoom) for your

• Yoga studio

• Meditation center

• Special group

  • Yoga Alliance Approved

“Your classes and workshops are always like a multivitamin for my soul!!!  Julie Keefe

Book Julie Lusk – Call 513-248-YOGA (9642) or click here to email

“Julie’s classes have helped me to manage stress in addition to opening a whole new world of inner peace and physical fitness that has become a part of my daily life.”  Marianne Lang

Topics Include

    • How to Lead Deep Relaxation, (Yoga Nidra), Guided Imagery and Yoga Meditation

      – Yoga Alliance Approved Teacher Training

      Deep relaxation (Shavasana and Yoga Nidra) and guided imagery are powerful techniques for stress management and personal development.  They are used in a wide variety of settings ranging from yoga and meditation sessions to mental health treatment.  You will:
      –  Expand your skills and build your repertoire of relaxation and imagery guided imagery and meditation techniques
      –  Learn how to create the right atmosphere, use your voice effectively, select the best music, and more
      –  Gain confidence in leading individuals and groups
      –  Find out how to avoid common pitfalls.
      –  Become capable of writing powerful scripts and

      • Offered at Kripalu (4 years), Discovery Yoga in FL (4 years), Cincinnati Yoga Teachers Association, Atma Yoga Teacher Training (3 years) (back to topics)

  • Mind-Body Mastery:
    Understand the Principles – Benefit from the Practices

    Explore the power of the mind-body connection and put it into action to immediately enhance health in body, mind and spirit. From relieving stress, improving your outlook, cultivating a kind and compassionate heart, to making friends with Spirit, the mind-body connection does it all – and more.

    • Find out what the mind-body connection is and why it is so vital
    • Understand and explore the best tools and techniques to use to harness the mind-body connection positively and productively
    • Find out the remarkable benefits from serious studies to amazing stories.  Put it to the test and see for yourself.
    • Apply the mind-body connection personally to
      • Augment healing – physically, mentally and emotionally
      • Release tension and get energized
      • Learn therapeutic relaxation techniques to conquer stress
      • Understand and use guided imagery correctly
      • Benefit from this workshop through information, experiential activities and lively discussions

      Leave feeling energized and with practical mind-body tools to take home.

      →  Offered at Sivananda / Bahamas, Burke Marketing, and others

      (back to topics)

    Book Julie Lusk – Call 513-248-YOGA or 513-248-9642 or click here to email

     

  • Stress Relief through Real Relaxation, Guided Imagery and Meditation

    Maximize your energy and health by finally getting the practical formula you need for managing stress using guided relaxation, imagery, yoga meditation, and sensible lifestyle changes as your tools. This workshop reviews the dynamics of stress, provides experiences in a variety of proven, user-friendly relaxation methods including guided imagery, yoga nidra, and meditation. You will leave feeling relaxed and energized, with a plan in hand for transforming everyday anxiety into awakened living.  Thousands are already using Julie’s guided imagery and meditation exercises in hospitals nationwide for increasing health.

    Offered at Kripalu Yoga Center (4 years); Integral Yoga at Yogaville, VA, and others
    (back to topics)

  • Special Retreat for Women:

    M&M’s for the Body, Mind & Spirit

    There’s nothing like a gathering of women to renew yourself.  Together, we’ll find out about the feminine approach to the practice, playfulness and passion of yoga for and about women. It’s a heart-centered way of being  fluid, nurturing, expressive, emotional, cyclical and changeable.  Clarity, compassion, courage and kindness are cultivated.  We will weave this together into a comfy quilt of M&M’s for the mind, body and spirit.  The M’s include movement, music, meditation, mudras, mandalas, mantra, the magic of the mother spirit and more.  Did I mention the Moon Salute?  The ‘S’ in M&M’s will bring us together as a sanga, which means socializing with sages, for satsang (discussion) and the development of our own personal spiritual practice or sadhana.  We’ll enjoy a shakti celebration.  It’s divine! (back to topics)

Yoga MeditationYoga Meditation

In this workshop, you will find the meditation method that’s best for you for naturally discovering your inner strength and source of joy and inspiration.  You’ll learn to calm your restless mind and benefit from the healing nature of meditation.  You’ll explore a variety of methods including mindfulness, japa (mantra repetition), walking meditation, and more.  We will also cover how to integrate a meditation practice into a busy lifestyle.  Julie is the author of Yoga Meditations:  Timeless Mind- Body Practices and numerous CD’s.
(back to topics)

Book Julie Lusk – Call 513-248-9642 or click here to email

 

  • Goddess Yoga

    Embody the Goddess within and around you with yoga postures, breath, sound and more. Come learn posture sequences that honor and embody the feminine Devis of yoga. You’ll find out why and how this is being done. It’s fun, innovative, fluid, intuitive, nurturing, creative and powerful. We’ll also work with the chakras, mandalas, mudras and more. Women and men are always welcome.

    Offered at Kripalu Yoga Center, Sivananda Ashram – Bahamas, and Satchidananda -Yogaville, Jesuit Spiritual Center (back to topics)

  • Salutation to the Moon: Chandra Namaskar

    Enjoy learning the Moon Salute, a wonderful and powerful yoga posture sequence. Information about the moon and its influences and how the moon’s energy figures into yoga philosophy and practice are shared. We will creatively delve into guided imagery, moonstones, special music and more. (back to topics)

  • Journey Inward and Onward

    Self-awareness and uncovering your true self is at the very heart of yoga. Based upon yoga’s wisdom teachings this session will take you inward through pranayama (breathing), yoga nidra (deep relaxation) and meditation and onward through guided imagery and journaling to help you unlock the purpose of your life journey and support you with the insight, steadiness, and courage needed to live your life authentically at home, work and at play. (back to topics)

  • Desktop Yoga ®

    Learn to do self-care yoga stretches and how to take a “2-hour nap in 2-minutes”. Everything is effective, portable and easy and designed to be done in a chair right at the office or workstation. Sequences are also taught to increase energy, improve creativity and to reduce frustration.  Julie is the author of Desktop Yoga ®. (back to topics)

     

    Book Julie Lusk – Call 513-248-9642 or click here to email

     

     

  • More Topics

    I’ve done lots of retreats that utilize and combine various aspects of mandala, labyrinth, chakras, salutation to the moon, and the feminine. Each involves, yoga, meditation, a creative project, music, imagery, and more. I especially like designing programs around a theme and am always willing to consider suggestions. (back to topics)

Julie’s Qualifications:

  • Of most importance, I’ve taught yoga since 1977 in a variety of settings with a wide range of students.
  • Registered with the Yoga Alliance at the 500 E-RYT level with experience.
  • Served on the faculty as the co-director for the Atma Yoga Teacher Training
  • Taught at the Kripalu Yoga Teachers Conference or led a program every year since 2002.
  • Earned yoga teacher certifications through
    • White Lotus Foundation – Certified Yoga Instructor and Advanced Instructor Certification
    • Atma Yoga
    • Nischala Joy Devi’s “Yoga of the Heart” certification
    • Additional master classes with Lilias Folan, Christopher Baxter, Sarah Powers, Michael Reed-Gach, Richard Miller, Sam Dworkis, Donna Farhi, Sally Kempton, Joe Panoor and many others
  • Author of
    • Yoga Meditations:  Timeless Mind-Body Practices for Awakening
    • Desktop Yoga (R)
    • 30 Scripts for Relaxation, Imagery and Inner Healing – Volumes 1 and 2
    • Mind Body Mastery
    • Complete Chakra Chart
    • Real Relaxation:  Yoga Nidra CD
    • Power of Presence CD
    • Wholesome Relaxation CD
    • Wholesome Energizers CD
    • Refreshing Journeys CD
    • and 6 more CD’s

“I liked the combination of lecture, experience and processing – good learning process. Julie is knowledgeable and walks the talk! I’ve had personal experiences with many techniques and have read some research. I never felt comfortable teaching or leading others. Now I do. ”
Yoga Teacher/ Marketing Consultant.  Warm Springs, VA

 

Book Julie Lusk – Call 513-248-9642 or click here to email

 

Julie Lusk
Wholesome Resources
Milford, OH   45150

Greater Cincinnati Area

 

 

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