Wholesome Resources for Mind-Body Mastery through Yoga, Meditation, Guided Imagery, Stress Relief, Wellness
Are you feeling the peace and joy of the season? Hopefully taking time for deeper quiet and reflection, and for setting the stage for renewal in the new year?
Actually, it’s too common for there to be extra stress and busyness for nearly everybody during this amazing season. It’s a particularly alarming time for folks who already are running on fumes.
How to Balance & Tune
Chakra Energy
Using Healing Sound Vibrations
Page Summary | Chakra Energy | Sound Healing | Chakra Tone Chart
Chakra Energy
Chakras are spinning wheels of subtle energy. The major chakras span from the base of the spine to the crown of the head. They guide the wellbeing of our bodymind and
lifeforce energy. You can learn more about chakras and their influences here. Get info related to chakra elements, directions, sounds, senses, and other attributes here.
Chakra energy is often out of balance. It can run too high or too low. This can negatively influence your actions, relationships, as well as your physical, mental, and emotional health.
Use my Chakra Chart to help you in knowing if your energy is balanced, excessive, or deficient. A variety of helpful strategies are given to improve your wellbeing.
There is a lot you can do to gain balance and have better health by either increasing or decreasing chakra energy. This can be supported through intentionally using sound, color, crystals, and mantra. Yoga postures and pranayama (breathwork) influence the chakras. Healthy lifestyle choices make a difference. Meditation, guided relaxation and imagery are very effective. Using hand and finger positions called Yoga Mudras are also powerful.
Sound Healing
Sound healing intentionally uses musical instruments and vocals to help with harmonizing the body, mind, emotions, and spirit into wholeness. A positive impact on wellbeing happens when these dimensions are tuned and in balance.
Sensing calmness, connections, mental clarity, emotional equilibrium, insightful awareness, and balanced energy often happen.
A variety of instruments can be used including
Tibetan and crystal bowls, tuning forks, drums, bells, flutes, gongs, chimes, strings, and keyboards. Vocal singing and toning are powerful as well.
The tones, frequencies, and vibrations used in sound healing are experienced both physically and energetically. Obviously, sounds are heard with the ears. Not so obviously, they are experienced and absorbed through the skin, by the cells, and in the energy field.
Sound healing facilitates vibrant health by activating the relaxation response, synchronizing and activating brainwave frequencies beneficially, and supporting heart coherence. It has been shown to regulate the nervous system. Chakra energy is often toned and harmonized. Chakra disharmony is discussed below.
Sound healing is based on age-old teachings and backed up by modern science. It’s interesting, relaxing, and fun.
Chakra Tone Chart
This Chakra Tone Chart can help balance your chakra energy to improve your wellbeing. These sound vibrations are based on ancient Vedic (Yoga) and Tibetan notes and tones, and western music.
Use this Chakra Chart to help you know if your energy is balanced, excessive, or deficient. It gives you a variety of helpful strategies to improve your wellbeing.
Try all the healing sound vibrations to find out what you like and works best for you. Notice your felt reaction to each of these scales, notes, and sounds to determine how your bodymind responds to each vibration.
Handy Links
Chakra-Based Guided Meditations
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
What a pleasure to specialize in balancing and strengthening the body-mind-spirit connection through yoga, meditation, positive relaxation, and guided imagery. I feel so fortunate to have discovered yoga and meditation as a young woman in the 1970’s and to continue to study and practice till now. What a joy it has been to teach all these years and to be the author of the many books and recordings listed below on yoga nidra, meditation, guided imagery and similar practices.
My professional counseling training, certification, and work has been invaluable, providing me with an enriching perspective on mind-body interventions. Professionally, I have been a regional director for a large hospital-based holistic health and wellness program, director of health management and wellness at a well-known medical clinic, an assistant dean of students for career planning and placement at a college, director of special services at a community college, and an educational awareness counselor. Thousands have been touched through my volunteer work.
Most of all, I love sharing all this with others. This has given me a practical sensibility of what works and what doesn’t as well as all the benefits that happen. It’s a real joy for me to teach others as a teacher and trainer.
Graciously,
Julie Lusk, M.Ed., E-RYT-500
White Lotus Foundation – Advanced Teacher Training, 1996
M. 1995; Bill O’Hanlon,
Useful Links:
~~May we be protected together.
May we be nourished together.
May we create strength among one another.
May our study be filled with brilliance and light.
May there be no hostility between us.
Om peace, peace, peace.
OM ~~King and Queen of all mantras ~
OM/AUM is the sound of infinity and immortality. Contains supreme wisdom. Go here to delve into the interesting meaning of its visual image and significance of its sound vibration.
Gayatri Mantra
Om bhur bhuvah svaha
Tat savitur varenyam
Bargo devasya dhimahi
Dhiyo yona prachodayat
~~I reflect on the unity of Divine Spirit, which pervades everything in the earth, the atmosphere and heavens.
May this Supreme Consciousness protect me and illuminate my intellect that I may realize my inherent oneness with That.
I meditate on the great luminous light that enlightens all three worlds.
May it enlighten all.
Namaste’
~~ I honor the light in you and in all – used as a greeting and goodbye
Lokah samasta sukhino bhavantu
~~ May the entire universe be filled with peace and joy, love and light.
~~ May all beings everywhere be happy and free. In some way, may I contribute to that happiness and freedom for all.
Jai Sri Sadguru Maharaj Ki. Jai!
~~ May the light of truth overcome all darkness! Victory to that Light!
Asatoma Sad Gamaya ~ Tama Soma Jyotir Gamaya ~ Mritorma Amritam Gamaya
~~ Lead us from the unreal to the real. Lead us from darkness to light. Lead us from death to immortality.
Maha Mrityunjaya Mantra ~ Om Triambakam Mantra
Om Triambakam Yajamahe
Sugandhim Pushti Vardhanam
Urvarukamiva Bandhanan
Mrityor Mukshiya Mamritat
Om Shanti, Shanti, Shanti
~~ We worship You, All-seeing one. Fragrant, You nourish bounteously. From fear of death may You cut us free, to realize immortality.
Niralambaya Upanishad (Anusara Chant)
Om Namah Shivaya Gurave
Satchidananda Murtaye
Nishpranchaya Shantaye
Niralambaya Tejase
~~ My heart opens to the power and source of grace that takes form as truth, knowledge, bliss. Always present, boundless peace. Shining source, limitless and free.
Om Sarvesham Swastir Bhavatu
Sarvesham Santir Bhavatu
Sarvesham Purnam Bhavatu
Sarvesham Mangalam Bhavatu
Sarve Bhavatu Sukhinaha
Sarve Santu Niramayah
Sarve Bhandrani Pasyantu
Ma Kaschid Duhkha Bhag Bhaver
~~ Auspiciousness be unto all.
Perfect peace be unto all.
Fullness be unto all.
Prosperity be unto all.
Happiness be unto all.
Perfect health be unto all.
May all see good in everyone.
May all be free from suffering.
Serve, Love, Give by Master Sivananda
Serve. Love. Give. Purify. Meditate. Realize. (x2)
Be good. Do good. Be kind. Be compassionate. (x2)
Adapt. Adjust. Accommodate. (x2)
Inquire who am I. Know thyself and be free. (x2)
Om Tat Sat, Om Tat Sat, Om Tat Sat, Om
Om Shanti. Om Peace. Om Shalom Om. (x2)
Om 
(symbol)
~~King and Queen of all mantras ~ sound of infinity and immortality. Contains supreme wisdom.
Om Namo/Namah/Namaha ~Shri
~~ Used to invoke, appreciate and honor a deity Swaha – giving of self, let go
Om Shanti Om Shanti Om or Shanti, Shanti, Shanti, Om
~~ for peace
Shanti
~~ Peace
So Hum
~~ I am that. Universal mantra sound of the breath ~ so is inhalation, hum is exhalation.
Om Namo Bhagavate Vasudevaya
~~ to the divine in-dweller in all. Oneness
~~ Om and salutations to the divine One who dwells in all
Hari Om
~~ Purifies and removes obstacles. Opens the heart. Awakens prana (natural energy) in the body.
Sita Ram ~ opens the heart and celebrates love
Om Shri Saraswati-ya Namaha ~ for help & inspiration in art, music, literature
Om Shri Kali Durga-ya Namaha ~ dispels negativity, provided protection
Om Shri Rama Namaha ~ Ram is a name for God. It engenders God consciousness, truth, blessings
Om Namah Shivaya ~ honors the divine within oneself & others – destroys negativity & replaces with positive
Om Gum Ganipati-ya Namaha ~ to remove obstacles and bring success
Om Shrim Lakshmi-ya Namaha ~ for noble abundance, prosperity, beauty, grace
Om Tara Tu Tara Tu Ray Swaha ~ for rescue & benevolent help – for compassion
strength & healing
Gate Gate Para Gate Para Sum Gate Bodhi Swaha ~~ Gone beyond the beyond to enlightenment (Buddhist)
Om Mani Padme Hum ~ the Jewel of the lotus of the heart (Buddhist)
Chakra Bija Sounds for Activation1 Lam
2 Vam
3 Ram
4 Yam
5 Hum
6 Om
7 Silence or Ommmmmm
1 O as in toe
2 U as in two
3 Ah as in awe
4 A as in play
5 E as in speak
6 M as in mmmmmmm
7 Silence or Ommmmmm or NG as in wing
Aim
Saraswati,
Art, Music, Literature, Wisdom
Hrim
Parvati
Purification,Transformation
Klim/Krim
Kali
Fiercely conquers obstacles, energizes
Dum
Durga
Warrior of Protection
Shrim
Lakshmi
Abudance, Beauty, Grace
Tam
Tara
Mercy, Compassion, Removes fear. Protects.
I have selected these yoga sayings, quotes and poems since they express the heart, mind and soul of yoga and meditation. You can enjoy more wonderful yoga quotes posted on my blog as well as add your favorites and make comments.
You’re invited to check out my Yoga Meditations book. A whole chapter reflects the wisdom of yoga, yoga blessings and answers the age-old questions from the yogic point of view: “Who am I,” What is my true nature,” What is my purpose,” How to handle suffering,” and more. Yoga Meditations also has over 60 meditations, relaxation and guided imagery exercises.
Helpful Links
Dedication of Merit
May the merit of our practice encourage all beings to unveil the hidden brilliance.
Yoga’s wisdom on one’s true nature ~ Yoga Meditations ~ Julie Lusk
The 4 Keys to Happiness
The mind becomes peaceful and free when the qualities of the heart are cultivated. These qualities are:
Friendship toward the joyful,
Compassion toward the suffering,
Happiness toward the pure, and
Undisturbed toward the impure.
More about these 4 keys to happiness from Sri Swami Satchidananda here.
Living Buddha
Again and again ~ Return like mountain ~ Release like ocean ~ Relax like sky ~ And rest ~ Rest in the heart of pure awareness.
Meditation and yoga is Inner-Resting. ~ Julie Lusk
Make Haste Slowly ~ Indian road sign for “curves ahead.” ~ Yoga slogan
We will start off slowly ~ and then taper off. ~ Integral Yoga slogan
Yoga is like music: the rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life. ~ BKS Iyengar ~ See more quotes from Mr. Iyengar here.
The easy path is hard enough. ~ Integral Yoga slogan
Hard times require furious dancing. ~ alice walker
How to Make a Yogatini ~ Julie Lusk (link)
Advice from a Tree ~~ anon
stand tall and proud
go out on a limb
remember your roots
drink plenty of water
be content with your natural beauty
enjoy the view
And I’d like to add…
bask in the sun
don’t mind the clouds
provide shelter for birds, squirrels, and other creatures
go with the winds that are blowing through your life
climb a tree once in a while
Chakra Garden of Jewels ~ Julie Lusk with Kabir’s inspiration and ‘A Place to Sit’
Don’t go outside your house to search for jewels.
Don’t even bother with that excursion, my friend.
There are jewels inside yourself.
Precious, profound and ready to be discovered.
These jewels are just like flowers.
Some are taking root. They are in the process of being fertilized and getting ready to sprout.
Others are growing and budding , preparing to flower.
There are also beautiful blooms inside, brimming with fragrance and lively vitality.
Others are in stages of decline, getting ready to retreat, recycle themselves,
and naturally cycle back to the beginning.
Like a bouquet of flowers, there are jewels within you.
There is a sparkling ruby red jewel and it’s so stabilizing and protective.
There is an orange carnelian jewel too. It lights up your senses, creativity and ability to feel.
There is a beautiful amber jewel, radiating confidence, inner strength and courage.
There is an emerald jewel too. The glowing emerald green jewel is loving, forgiving and kind.
There is a bright sapphire blue jewel shining with truth and sparks your creativity.
There is an amethyst glowing inside that awakens your intuition and shows you the big picture.
There is a crystal clear diamond, shining with spirit, connecting the Holy Ones with you.
Don’t go outside your house to search for jewels.
Don’t bother with that excursion, my friend.
There are jewels inside yourself,
waiting to be discovered, polished and ready to beam beautifully.
Helpful Links
What is Yoga? ~ Yoga Sutras of Patanjali, Alistair Shearer
Yoga is a way to restore our lost wholeness, our integrity as complete human beings, by unifying the personality around a center that is silent, unbounded, spacious, and joyful.
The techniques of yoga are methods of purifying the nervous system so that it can reflect a greater degree of consciousness and our lives can become an increasingly positive force in the world.
If these techniques are correctly practiced, the whole nervous system is revitalized – the body enjoys better health and more energy, the rested mind is freed from the burden of past experience, and perception is restored to its primal freshness. Thought and activity become coherent and integrated, life becomes richer and more fulfilling.
Yoga is not a religion. Its techniques, however, will gradually lead you to the direct experience of those truths on which religion rests. Yoga is a catalyst that allows us to grow in whichever direction is natural and life supporting.
Quotes from BKS Iyengar with more here
“Yoga is like music: the rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.”
“Spirituality is not some external goal that one must seek, but a part of the divine core of each of us, which we must reveal.”
In Light of Merton ~ Joe Z.
At the very center of our being is a great spaciousness that is untouched by sin and illusion.
A point of pure truth which is inaccessible to the fantasies of our mind or the brutalities of our will.
It’s like a pure diamond – blazing with the invisible light of heaven. It’s in everybody.
And if we could only see it and integrate it – we would radiate a peace that would make all the darkness and all the cruelty vanish forever.
Meta Meditation – Loving-kindness ~ Buddha
May I be well
May I be happy and content
May I be free from danger and suffering
May I be filled with loving-kindness
May you be well
May you be happy and content
May you be free from danger and suffering
May you be filled with loving-kindness
May all beings be well
May all beings be happy and content
May all beings be free from danger and suffering
May all beings be filled with loving-kindness
Gentle me, Holy One, into an unclenched moment, a deep breath, a letting go of heavy experiences, of shriveling anxieties,
of dead uncertainties. That softened by the silence, surrounded by the light, and open to the mystery, I may be found by
wholeness, upheld by the unfathomable, entranced by the simple, and filled with the joy that is You. ~ Ted Loder
Every blade of grass has its angel that bends over it and whispers, “Grow, Grow. ~ The Talmud
Be alert for any sign of beauty or grace.
Offer up every joy.
Be awake at all moments to the news that is always arriving out of the silence
~ Sogyal Rimpoche
Today like any other day, we wake up empty and frightened.
Don’t open the door to the study and begin reading.
Take down the dulcimer.
Let the beauty we love be what we do.
There are hundreds of ways to kneel and kiss the ground.
– Rumi
Just give me this: A rinsing out, a cleansing free of all my smaller strivings so I can be the class act God intended. True to my
purpose, all my energy aligned behind my deepest intention. And just this: A quieting down, a clearing away of internal ruckus, so I
can hear the huge stillness in my heart and feel how I pulse with all creation, part and parcel of Your great singing ocean. And this
too: A willingness to notice and forgive the myriad times I fall short, forgetting who I really am, what I really belong to. So I can start
over, fresh and clean like sweet sheets billowing in the summer sun, my heart pierced with gratitude. ~ Belleruth Naparstek
Being on the Yoga Path ~ Yoga Meditations ~ Julie Lusk
There was a saint who asked a snake not to bite but to love everyone.
The snake agreed. But then many people threw things at the snake.
The saint found the snake all battered.
“I didn’t say not to hiss,” said the saint.
Link to a comprehensive collection of Mantras and Chants
If I can stop one heart from breaking, I shall not live in vain.
If I can ease one life the aching, or cool one pain, or help one
fainting robin unto his nest again I shall not live in vain.
~ Emily Dickinson
I love to watch how birds
Soar on the wind.
There appears to be such
Little effort, yet such joy.
I want to become like a bird
and let my spirit soar
On the winds that are blowing
Through my life.
I will not be crushed against the rocks!
I will sense the rhythm,
The flow, and react accordingly.
I will trust my inner guide.
~ J. Garrett Garrison & S. Sheperd
I pray to the birds.
I pray to the birds because I believe they will carry the
messages of my heart upward.
I pray to them because I believe in their existence,
the way their songs begin and end each day
– the invocations and benedictions of earth.
I pray to the birds because
they remind me of what I love
rather than what I fear.
And at the end of my prayers,
they teach me how to listen.
~ Terry Tempest Williams
Just for Now, without asking how, let yourself sink into stillness. Just for now, lay down the weight you so patiently bear upon your
shoulders. Feel the earth receive you, and the infinite expanse of the sky grow even wider as your awareness reaches up to meet
it. Just for now, allow a wave of breath to enliven your experience. Breathe out whatever blocks you from the truth. Just for now,
be boundless, free, with awakened energy tingling in your hands and feet. Drink in the possibility of being who and what you really
are – so fully alive that the world looks different, newly born and vibrant, just for now. ~ Danna Faulds
Let yourself fall. Let yourself fall. Too much holding yourself up holds things up. Let yourself fall into the arms of the One who sometimes pulls the rug out from under you just so that you may know the sweetness of being caught.
May my feet rest firmly on the ground. 
May my head touch the sky.
May I see clearly
May I have the capacity to listen
May I be free to touch
May my words be true
May my heart and mind be open
May my hands be empty to fill the need
May my arms be open to others
May my gifts be revealed to me so I may return that which has been given completing the great circle.
– Terma
Loka samasta sukino bhavantu
May the entire universe be filled with peace and joy; love and light.
12 Symptoms of Inner Peace
~ Saskia Davis
1. An increasing tendency to let things happen rather than make them happen.
2. An unmistakable ability to enjoy each moment.
3. A loss of interest in interpreting the actions of others.
4. A loss of interest in judging other people.
5. A loss of interest in judging self.
6. A loss of interest in conflict.
7. A loss of the ability to worry.
8. Frequent, overwhelming episodes of appreciation.
9. Contented feelings of connectedness with others and nature.
10. Frequent bouts of smiling.
11. A tendency to think and act spontaneously rather than on fears based on past experiences.
12. An increased susceptibility to the love extended by others as well as the uncontrollable urge to extend it.
‘Twas the night before Christmas, and in the yoga place, ~~ adapted by Julie Lusk
not a muscle was moving, it was filled with grace.
The mats were lined up, on the floor with care,
in hopes that sweet relaxation would soon be there.
The students relaxed, all snug on their mats,
while life hurried on outside, like scaredy cats.
Dedicated bodies began moving, this way and that.
“Now Tadasana! Now, Chandrasana! Virabhdrasana! and Bridge!
On, Cobra! On, Bow! On Locust and Fish!
To the top of your head! And the bottom of your heart!
Now breathe away! Breathe away! Breathe away all!”
When up in my brain there arose such a clatter… see more!
