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

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Sa Ta Na Ma Meditation Research for Memory – Kirtan Kriya

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I just love synchronicity, don’t you? Right when I was looking for Sa Ta Na Ma meditation research – Kirtan Kriya – Amy Weintraub sent me a copy of her newsletter, LifeForce Yoga.  My eyes popped out of my head with delight because she had compiled an excellent review of the literature on this meditation technique that improves memory.  She generously said that I could share what’s below with you.  I highly recommend Amy Weintraub’s website at LifeForce Yoga: Manage Your Mood. You will also benefit from and enjoy registering for her newsletter and going to her workshops.

Sa Ta Na Ma Meditation Research:  Kirtan Kriya Effects Cognitive Function, Memory and Stress

In three separate studies published this year and in one that is on-going, Kirtan Kriya, as taught by the Kundalini master Yogi Bhajan, was shown to increase short term memory, cognitive function and to reduce stress.  In separate studies at the University of Pennsylvania, and one continuing at the University of California (UCLA), researchers measured cerebral blood flow in the brain (rCBF) using single-photon emission computed tomography (SPECT) to determine which areas are more active and which are less during the practice.  One study compared long-term meditators to non-meditators.  Another study compared those practicing the meditation with those who listened to a Mozart violin concerto.  A third study compared the more active meditation to a relaxation exercise.

Kirtan Kriya is a 12-minute active meditation that include mudra (hand gesture), mantra (out loud, whispered and repeated silently), and visual imagery,

In the on-going study at UCLA, those practicing 12-minutes of Kirtan Kriya meditation are being compared with those using a 25-minute relaxation tape.  Preliminary results from the 39 caregivers who have already completed the study (23 practiced Kirtan Kriya, 16 listened to a relaxation audio tape) indicate:

[Read more…]

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

Good to the Core: Yoga to strengthen & flatten abdominals, tone back, legs, hips, and more.

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This yoga sequence helps with abdominal core strength and tones the back while also lengthening the psoas muscles.

The psoas, deep and large,  runs from the lumbar spine, stretches over the hip joint and under the abs, and attaches to inner thigh bone.

Traditional leg lifts, “crunches” and sit-ups are often done to strengthen and flatten the abdominal muscles.  The problem is that they also tighten and shorten the psoas tipping the pelvis forward, pushing your belly out (yuk) and misalignment of the back.

A tight psoas contributes to back, hip and knee problems, indigestion, dysfunctional breathing, instability, and other problems.

This particular yoga sequence activates the psoas muscle in a progressive manner:  first facing forward, to the side, and then turning.

Other beneficial yoga postures are the forearm plank and side plank (creates core stability and strength with a neutral psoas) and pigeon (stretches and releases the   psoas).

Consult a qualified yoga professional for instructions and contraindications.  As with all exercise, practice for your own benefits and at your own risk.

 Click here for your complete pdf handout on  ” Good to the Core:  Yoga to strengthen & flatten abdominals, tone back, legs, hips, and more” from Julie Lusk

                                   

 

details DARE to Relax workshop

Book a Professional Speaker for your Employee Training, Conference, Workshop, and Lunch and Learn sessions. Contact Julie Lusk by email or call 513-248-9642

DARE to Relax © 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. 

Learning to cope with the stressors of daily living is crucial to health, happiness and well-being.  It is estimated that 60 to 90 percent of medical conditions are stress-induced or worsened by stress.  This is costly in terms of medical bills, absenteeism, and loss of productivity.  An obvious remedy is to learn self-care techniques that both reduce stress and help one cope with the effects of stress.

DARE to Relax ä is a wellness-based relaxation training and stress management program that is practical and well rounded.  The format includes a balance of factual information and experiential activities.  Participants will:

  1. Understand the dynamics of stress and it’s causes
  2. Understand the positive and negative effects of stress
  3. Learn how to reduce stress using the self-care principles of DARE to Relax ä

Diet: Nutritional considerations are discussed.  For example, stress depletes Vitamins A, B, C, and calcium.  Dietary recommendations are given to maintain proper nutrition.

Attitude and Awareness: The stress response is activated by the way a person perceives an event.  Becoming aware of stressors can help a person modify their thoughts and behavior so their reactions are healthier.  The mind/body connection is addressed and mind/body interventions are demonstrated and practiced to reduce stress.

Rest, Relaxation and Relationships: Discovering the difference of active and passive relaxation is taught.  A relaxation exercise is done so participants can learn experientially.  Information is covered on the recent research on relationships that shows the negative effects of loneliness on health.

Exercise: The benefits of exercise are well known.  In particular, physical activity helps burns off the bio-chemical effects of stress.  Participants are encouraged to maintain a practical exercise routine.

DARE to Relax Testimonials

Ethicon Edno-Surgery, Inc.

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

  • Everything was interesting.  I liked the relaxation exercises.
  • I learned relaxation tips to gain more energy.
  • I learned how to relax in short periods of time.  I liked the 2-minute nap.
  • I learned techniques to help relax and reduce stress.  I hope some of these techniques will help reduce my stress at work.
  • The program reiterated things I know, but was good to have confirmed.  I liked the stretches.
  • I learned to release stress with little time and quickly.  How food plays a part in stress and illness.  The instructor had excellent content.  Very beneficial.
  • It’s important to take time to relax and reduce stress.
  • I appreciated the ideas that were relevant to my situation.
  • Thank you

Johnson & Johnson Health Care Systems

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.

  • The stress fighting techniques allow me to be more focused and therefore a better team player
  • How to relax at work when things get you down.  Reinforced healthy eating and its benefits
  • Things I can do to minimize the effects of stress on my life
  • The info and exercises motivated me to start exercising again and to start yoga
  • To try and think more positive thoughts
  • I’d like more information on journaling
  • 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!!

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

Rebecca Laney
Director, Center for Yoga and Health

Julie is a petite powerhouse!

SPICES for Life is featured in

Stress Solutions Now - Instant PDF Download!
Stress Solutions Now - Instant PDF Download!
Improve your mind, body, and spirit with this amazing manual. This instant download gives you stress relieving solutions that work every time. First, you get quick, easy ways to identify sources and symptoms of stress. Next, you'll learn simple techniques for getting genuine stress relief. Finally, you'll benefit from 6 wellness strategies for living a worthwhile life, 8 practical solutions to handle stress with ease, and find out how to make remarkable improvements at work and home.
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Price: $5.00

Book Julie Now

Julie travels from Cincinnati, Ohio

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

Greater Cincinnati Area

513-248-9642

email

Chakra Energy Flow Meditation

Chakra Energy Flow Meditation ©

By Julie Lusk

Time: 12-15 minutes

Summary: Energy flows like a river in this guided imagery exercise. Sitting in a meditation posture is more effective than lying down for working with the chakras because the physical alignment encourages and amplifies the flow of energy.

Chakra Energy Flow © 2005 is for personal use only and not for duplication or recording.  Reprinted with permission from Yoga Meditations: Timeless Mind-Body Practices for Awakening by Julie Lusk.

Guided Imagery Meditation

Each of us has internal currents of energy within that flow like rivers. This energy is what gives us life and activates us physically, mentally, emotionally and spiritually. It influences everything from the concrete to the abstract. For instance, our flesh and bones are activated into life by this energy source. It gives us inspiration to accomplish our meaningful ambitions. Primarily, these rivers of energy span from the base of the spine up through the top of the head and move up and down, in and out, as well as forward and back. Furthermore, there are many other tributaries that extend throughout the rest of our being.

When this energy is open, flowing and balanced, we’re able to express our full potential and interact with the outside world. It enables us to easily receive information, love, and resources from outside of us. We’re also able to manifest our dreams and life purpose, liberate our awareness and actions, and free up energy to take action. It’s important for this energy to flow in a balanced, continuous way. Too often however, areas of energy become overly stimulated and excessive, or it bogs down to a trickle. It can get blocked, leaky, or hyperactive.

The purpose of this guided imagery is to balance these rivers and currents of energy in a wholesome way.  So, in your own manner, set an intention to balance and align your energy flow so it serves the greater good for yourself…others…and in the world.

So, in your own way, become aware of a constant source of energy and power that is plentiful…and it’s readily available to you as well as to all others… There are many ways of experiencing the energy as it flow and you can use your senses to experience it…perhaps you can see it, feel it, or hear it… it may have a color, a shape or a sound … It may possibly sparkle…it may glow… How does the presence of energy occur to you?

Imagine tapping into this energy supply right now. Feel it moving and flowing now.

Let’s refine and focus on this energy more attentively by experiencing it as a fountain that flows from below your feet… and into your legs… and into the base of the spine… and it moves upward to the top of the head and beyond…a constant fountain of energy that flows, and moves and is alive…actively flowing through the core of your body from the base to the top…imagine this energy lighting up your awareness…increasing your freedom…and liberating you.

And now, imagine this energy as it showers down like a waterfall. It originates above you and pours down through the crown of the head, down throughout the core of the body, and back to the earth…Experiencing streams of energy running downward through you as it boosts and enlivens your thoughts, dreams, and aspirations into reality…and clearly imagine your dreams taking shape in the world.

So now, this energy flows evenly and fluidly…gracefully moving up and down…up and down the central core that spans from the top of the head to the base of the spine and back to the crown of the head…It can even extend from the earth, through you, and into the sky and back down again.

Imagine and allow this energy to continually flow…automatically…fluidly…and elegantly… whether or not you are paying direct attention to it.

Now it’s time to experience this flow of energy in a new way… This river of energy influences your incoming and outgoing interactions …so hold your attention on the whole length of your spine, from its base to the top. …Allow a wellspring of energy to radiate constantly through the length of your spine, …and feel it start to move in and out…forward and back… and sideways…. … Imagine a constant, abundant supply of energy radiating out from your core…Energy shining out through the front…out the back…to the sides…and all around…making it possible for you to express your self in your life… including your work …touching your relationships…and the world you live in …as this energy moves along the length of your spine, radiating outward in all directions.

And now, this energy returns to you, moving from the outside to the inside…replenishing your energy…receiving it in its many forms…in the form of information…thoughts…and love…being returned to you…naturally flowing into you until it begins flowing in and out like a dance…evenly…smoothly…and effortlessly…continuing to flow, whether or not you are paying attention to it.

And somehow, energy currents are flowing in all directions…up and down…in and out…in unison, balancing and blending and harmonizing…cooling and calming down where the energy is excessive and too strong…and activating and energizing where the energy is too weak or blocked.

And part of you steps out of the way so this can happen naturally…and this part of you notices how all this happens.

This energy source is inside you and all around you… It is constant and supportive…and it guides you…balances you…and makes you feel whole and complete.

It’s time to reawaken to your surroundings…Listen to the sounds (name some as they occur)… become aware of your breath…feel the air on your skin… feel your body, your physical presence…and when ready, stretch and open your eyes.

Author’s Note: Anodea Judith inspired this guided visualization. May her energy be abundant and a blessing to her and to all others.



 

This Yoga Meditations book features the full chakra chart, guided meditations for each chakra, a full description, and pictures of a yoga posture for each chakra as well as all the other information described below.

Yoga Meditations: Timeless Mind-Body Practices - Book & CD set
Yoga Meditations: Timeless Mind-Body Practices - Book & CD set
Awaken joy, peace and inspiration with this yoga meditations book. Yoga Meditations contains a wide variety of mind-body practices, such as: * Guided relaxation exercises * Breathing practices * Yoga Nidra * Meditations and guided imagery * Affirmations * Yoga postures and meditations for each chakra * Yoga wisdom for contemplation Get a FREE Wholesome Energizers CD in every book! CLICK the blue title link above to find out more...
Quantity:  
Price: $29.95
Chakra Chart
Chakra Chart
Finally! A complete Chakra Chart with all the chakra names, locations, colors, sounds, yoga postures, breathing techniques, psychological & energetic influences and more. There's handy tips for using the chart on the reverse side. It's 8 1/2 by 14" and laminated. CLICK on the blue title link above to find out more...
Quantity:  
Price: $11.99Price: $13.99 

Guided Meditation for the Chakras

Real Relaxation: Yoga Nidra CD

Real Relaxation Yoga Nidra takes you into a deeply relaxing and powerful restful state of being fully aware while being in the state of deep yogic sleep.  It helps with balancing chakra energy, and can improve immunity, heart health, relieve stress and give you inner peace and balance.

Get it from Amazon, iTunes, Spotify & other online stores.

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