Search Results for: wp-content/uploads/2010/08/details-yoga-meditations-book-and-cd-set/details-wholesome-energizers-cd/details-real-relaxation-cd/RicardoLuis@icloud.com

Guided Relaxation & its Benefits

March 28, 2014 by Julie Lusk

Relaxing regularly and deeply is the perfect remedy to conquer stress.

The World Health Organization predicts that stress-related disorders and psychological disorders will be the second leading cause of disabilities in the world by 2020.

The good news is that we can each take action to prevent and/or cope with stress. It’s time to take stress seriously and learn to do things that really release stress and result in reducing muscular tension, regulating blood pressure and even relieving pain.

Is rest and relaxation a waste of time? Hardly!

Isaac Newton made his breakthrough discovery on gravity while he was relaxing and watching apples fall from trees.
Archimedes had his “eureka” moment in the bath tub.
Albert Einstein was asked how he discovered the theory of relativity. He said, “I didn’t discover it. I meditated and it revealed itself.”
- Einstein also said, “Play is the best research.”
- “Imagination is more important than knowledge.”

Let’s define Guided Relaxation. It is a valuable tool for your stress relief toolbox.

The secret to gaining relaxed energy is to clear away the mental ruckus and emotional debris to make room for clear thinking. One of the easiest ways of doing this is through relaxing the muscular tension held in the body by tensing and releasing muscle groups throughout your body using a reliable technique known as progressive muscular relaxation. Doing so not only releases physical tension, it also teaches you the felt difference between tension and relaxation. By knowing this, you can catch physical tension early on and before it causes painful headaches, back problems and digestive trouble. A calming effect for the body, mind, emotions and spirit is awakened as well.

Progressive muscle relaxation, conscious breathing, creative visualization and guided imagery techniques are powerful techniques that are often incorporated into guided relaxation exercises.

Summary of Benefits

Guided relaxation will:

Improve immunity
Lower Stress
Feel more refreshed; especially when you need it most
Cellular rejuvenation and repair
Better sleep
More energy
Greater mental clarity while reducing worry
Increase creativity
Enhance problem-solving and intuition
Extra stamina and endurance
More productivity
Relieve pain
Improve your outlook
Better overall health
And more!

Enjoy recorded guided relaxation & imagery on CD here.

Come to a guided relaxation & imagery workshop. See your choices here.

Eye Exercises to Improve Vision

October 20, 2018 by Julie Lusk

Computer and device screens seem to torture your eyes causing them to become tired and dry in no time at all. Poor lighting, glare, dry air, and constantly staring at the monitor all contribute to eye strain.

Chances are good that it’s hard to recognize how exhausted your eyes are until they feel tired and dry or your head aches. Here are a few preliminary steps you can take to avoid such strains:

If possible, adjust the screen colors so they aren’t too hard on your eyes; try soft colors for a nice change.
Avoid glare by choosing a place for your computer that doesn’t reflect windows or lights. Remember to wipe your screen off regularly.
Remember to look away from your screen every fifteen minutes or so. It’s too hard on your eyes to do such close work without a break. Do it now!

Eye Movements

After a while, eye muscles tire out and it becomes harder to focus. To prevent this from happening, you can practice these eye movements. They will strengthen your eye muscles and eyesight and stimulate the brain. Visual, auditory, and sensory perception can increase. Do them sitting up, standing, or lying down.

Here’s How

Start doing the eye movements slowly and pick up the pace after you can do it smoothly without jerks.
Switch off by first paying more attention to the eye movements than to the visual effects. Next, take a moment to focus on both ends of they eye stretch.
Remember to keep your head still as you do the eye movements. Let your facial muscles relax as well.

First Variation: Up and Down

With your head and neck evenly aligned and movement-free, look up as far as you can and try to see up and over your head. Then look down as if you would like to see under your chin. Keep doing this for about 15-20 times in a row.
Follow this by bringing your eyes back to center and blink them a couple of times.
Afterward, rest with your eyes closed and take several deep breaths.
Smile

Second Variation: Side to Side

This time look quickly to the right and try to see behind your ear, then rapidly look to the left and try to see behind your left ear. Keep looking back and forth for 15-20 times.
When finished, bring your eyes back to center.
Blink a few times and rest them with your eyes closed.
Smile

Third Variation: Eye Circles

Keep your head still and look up. Circle your eyes in a clockwise direction three times.
When finished, bring your eyes back to center and rest with closed eyes for a few breaths.
Circle your eyes in a counterclockwise direction three times.
Blink a few times and rest them with your eyes closed.
Smile

Palming will rest and relax your eyes, calm your nerves, and quiet your mind. Your respiration will increase as long as you remember to breathe deeply and fully.

Rub your hands rapidly together with your palms and fingers touching. Keep rubbing until you feel the generation of some heat and energy.
Next, rest your elbows on your desk.
Cup your hands and gently place them over your closed eyes (no glasses). Let the warmth and darkness soothe your eyes.
Take several long and easy breaths as you imagine the tiredness being released with your out-breath, and energy and vitality returning with your in-breath.
Smile

Chidakasha: Quieting the Mind by Stilling the Eyes Using the sense of sight is a very effective centering technique. Doing so can have a beneficial effect on the brain as well. Have you ever noticed that you can still see even with your eyes closed? All that is needed is to try. You might see it as darkness, designs, colors, spots, or a combination. It does not matter. What matters is passively focusing your attention on what is being seen and watching it as it changes. Have fun watching whatever appears as it comes and goes on the inside screen of your closed eyelids. This brings you into the moment and quickly settles down mental restlessness. Yogis refer to watching this inner space of consciousness as Chidakasha. ( Yoga Nidra for Complete Relaxation & Stress Relief, page 115)

Note: If somebody catches you doing this, be prepared to say something clever like, “Can’t a person even pray around here?” Your other option is to tell them what you’re doing and have them join in.

Notice the benefits and smile.

This one of the many exercises you can do while at your keyboard, in your car, or whenever you want to feel better.

Julie Lusk, MEd, E-RYT 500, has more than 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader. Julie is the author of Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her audio downloads and CDs include Wholesome Relaxation, Power of Presence, Yoga Nidra Essentials, Blue Moon Rising, and many others. Learn more at WholesomeResources.com

Yoga Nidra for Complete Relaxation & Stress Release is here!

August 23, 2015 by Julie Lusk

Click here for my latest book & free audio download of the 3 main yoga nidra exercises! It’s as relaxing as it is informative and energizing.

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...

Price: $17.95

Details Chakra Chart

Finally! It’s all in one place. This Chakra Chart is complete.

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...

Learn all about the chakra names, locations, colors, sounds, crystals, yoga postures, breath work, goddess archetypes, psychological & energetic influences and more.

It’s laminated and 81/2″ by 14″ with information on both sides.

This chakra chart is handy and helpful!

Learn more about chakras here.

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How To use the chart for balancing your chakras.

Begin by familiarizing yourself with the chakra names, locations, and characteristics of each chakra. Here are some ideas for getting started.

: This Chakra Chart (C) is for personal use only and not duplication. Get your beautiful, laminated chart at http://WholesomeResources.com

Balanced Chakra Energy: Maintain balance with continued healthy attitudes, behaviors, emotions and appropriate yoga postures, breathing practices and activities.

Unbalanced Chakra Energy: Examine the chakra’s lessons, rights, responsibilities and challenges to determine what areas need improvement and make suitable changes. Practice the breathing practices, yoga postures and other healing activities and healthy behaviors. Set an intention and enhance it with the musical notes, instruments and crystals. Practice self-care and get competent help from others as needed. In addition:

Excessive Chakra Energy: Use the chakra’s balancing color. Chant or sing the vowel sounds to send and release excess energy. “Too much of a good thing” is harmful so decrease behaviors that are excessive.

Deficient Chakra Energy: Use the chakra’s emanating color. Chant or sing the bija mantra sounds to increase and attract energy.

The Chakra Chart was originally published in Yoga Meditations: Timeless Mind-Body Practices by Julie Lusk.
Sources include Anodea Judith, Jeff Migdow, Barbara Pritchard, Gene Jackson and Rosalyn Bruyere.

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

details SPICES for Life wellness workshop

Book a Professional Speaker for your Employee Training, Conference, Workshop, and Lunch and Learn sessions. Contact Julie Lusk by email or call 513-576-6662

Discover how to create, balance and enrich professional and personal power through a comprehensive approach to living.

SPICES represents the six components of wellness:

Social
Physical
Intellectual
Career
Emotional
Spiritual Health

SPICES for Life © is a comprehensive approach to wellness and stress management that includes all the components for creating and maintaining professional and personal power.

Wellness goes far beyond the freedom from illness. It emphasizes each individual’s uniqueness along with the importance of self-responsibility and a positive attitude for personal well being.

SPICES represents the six components of wellness: Social, Physical, Intellectual, Career, Emotional and Spiritual health and well being. Each dimension is equally important to living a well-rounded, successful life. Paying equal attention to each aspect by developing and balancing them throughout life is important and results in wholesome living which is stimulating, productive and vital.

SPICES for Life workshops provide an introduction to wellness and motivates people to make appropriate changes for improving health and well-being.

Additionally, SPICES for Life can also provide a structure for a well rounded employee wellness program. Ideally, this format starts with an introductory session which trains participants on the concepts and advantages of professional and personal well being and motivates them to pursue lifestyle improvements. Sessions on each wellness dimension follow to further understanding and prompt individual lifestyle changes that are positive in nature. Each session will help participants:

Understand the dynamics and importance of overall wellness as well as for each dimension of well being
Provide a self assessment to measure personal well being
Motivate participants to identify and undertake lifestyle changes that meet their individual needs

SPICES for Life ™ is working…

The Hurricane Katrina Resiliency Project is using SPICES for Life as a wellness and stress management tool for mental health professionals associated with recovery efforts. Workshops are being held in New Orleans starting in the fall of 2007. (Yes, recovery efforts are will underway).

Michigan State University College of Human Medicine is using the SPICES concept and acronym in a comprehensive health and wellness resource guide for all incoming first-year medical students starting in the Fall of 2007.

Thomas M. Wolf wrote about SPICES for Life in his book: To your Health: Achieving Well-Being during Medical School.

John Travis, MD
Author of Wellness Workbook and Simply Well
“Julie has been one of the brightest gems in the wellness field for the 20 years I’ve known her – she radiates what she talks about.”

SPICES for Life is featured in

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.

Book Julie Now!

Julie travels from Cincinnati, Ohio

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

Greater Cincinnati Area

513-576-6662

email