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Understanding OM | AUM

OM |AUM conveys universal peace, harmony, and divinity. Om is the sound vibration of the true Self (Atman) and exemplifies supreme consciousness. The sacred vibration of Om (Hindu, Buddhist, Jain) is similar in sound and meaning to Amen (Christian), Amin (Islamic). Notice how Shalom (Hebrew) and Om Shanti (Sanskrit) share similar sounds expressing peace.

Comprehensive in nature, Om is visualized by the image (yantra) above. It is the cosmic, primordial sound vibration of divine universal consciousness. Like other mantras, it transcends the mind and emotions. Its celestial qualities can be revealed and actualized when one’s body and mind vibrate to its sacred sound through repetition (japa). Repetition can be done out loud to influence us physically, whispered or with one’s lips for a mental-emotional effect, and silently for inspiring one’s higher Self.

Om is naturally heard when breathing out slowly. Start with your mouth open. Breathe out to hear aaahhh. Listen for ooouuu as your lips begin closing. You will hear mmmm when your lips close. Listen to the silent pause afterward.

The full meaning of Om is infinite. Over time, chanting Om and/or visualizing it personally can reveal its significance. Reading about it is helpful but cannot reveal its power. For inspiration, here is some of its meaning and symbolism. Colors are provided to aid understanding of the relationship between the visual and auditory experience of Om.

Written and compiled by Julie Lusk. Primary sources: Vedas, Mandukya Upanishad, Bhagavad Gita, and Yoga Sutras. ‘The Secret Power of Yoga’ by Nischala Joy Devi. Diagram and explanation of OM’s symbolic significance by Sreedevi Bringi.

OM Sound and Symbol– pdf Chart to Print

Sound vibration	A (aaaah)	U (oouuu)	M (mmmm)	Silent Om
Visual symbolism	Bottom left curve	Side curve	Top left curve	Crescent moon = Illusion. Obstacles
				Dot = true Self
Aspects of time	Past	Present	Future	Timeless
Aspects of focus	Outward	Inward	Outer inner harmony
Aspects of being	Body	Mind	Spirit	Absolute
Chakra energy	Lower chakras	Middle chakras	High chakras
4 awareness states	Waking \|Duality	Dreaming	Sleeping \| Nonduality	Turiya (4^th state)
4 mind states	Conscious	Subconscious	Unconscious	Turiya (4^th state)
3 realms	Earth	Atmosphere	Heaven
3 gunas (attributes)	Rajas (overactivity)	Sattva (harmony)	Tamas (inactivity)
3 universal forces	Creation	Preservation	Dissolution
Trinity	Brahma Father / Mother	Vishnu Son / Daughter	Shiva Holy Spirit

OM Sound and Symbol– pdf Chart to Print

12-Minute Meditation Technique called Kirtan Kriya for Memory Improvement

March 20, 2011 by Julie Lusk

Having and maintaining a good memory is an important ingredient that all of us need and want. Right? Many of us get concerned when forgetfulness happens to us or to those close to us. This is particularly troublesome as we age and especially if we have a family history of dementia or Alzheimer’s disease. Try the 12-minute meditation called Kirtan Kriya.

Here is an inspiring video with research to prove that there are easy things we can do for memory improvement with meditation.

Along with the conventional wisdom of good nutrition, supplements and mental and physical exercise, Dharma Singh Khalsa, MD says that meditation is key. A research study is reviewed that shows increases in brain development for memory, concentration and focus using a simple 12-minute meditation, including a yoga mudra.

The Kirtan Kriya – the Sa Ta Na Ma 12 minute meditation for memory is from the Kundalini yoga tradition. To get measurable results, it is done daily for only 8 weeks. But, who would want to stop there. Not me!

The Sa Ta Na Ma meditation technique also stops the mental chatter to bring about a clear mind. It’s calming too.

This NY Times article Yoga May Be Good for the Brain was published June 1, 2016 . It discusses a study in the Journal of Alzheimer’s Disease in April 2016.

A combination of 1 hour of weekly yoga exercise and a daily 15-minute Kirtan Kriya Meditation is recommended to help with memory improvement, concentration and mood improvement (depression). Improvements were also made in “visuospatial memory, a type of remembering that is important for balance, depth perception and the ability to recognize objects and navigate the world”. It was compared to another highly regarded brain training program practiced that was practiced for 1 hour weekly with 15 minutes of daily memory exercises.

The yoga + meditation group “topped the benefits of the brain training group” showing statistically significant results.

More Resources…

Get an audio recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.

Sa Ta Na Ma
Kirtan Kriya Meditation

Click HERE to buy this downloadable digital album
(MP3, AAC, M4A)

$7.99

Sa Ta Na Ma Meditation CD

Sa Ta Na Ma is a powerful mantra. Scientific studies show this 12-minute meditation increases memory, concentration, cognition, calmness & more. Repeating the mantra out loud, whispered & silently while doing simple finger movements (mudras) is done. A beautiful chorus of voices keep track of the time for you. A brief intro gets you off to a successful start. Digital downloads are available.

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Yoga Nidra for Stress Relief book ~~ On the Way!

December 9, 2013 by Julie Lusk

Here’s how it all happened ~~ thanks to my lucky stars!

Last February, while I was teaching at Sivananda/Bahamas, I had my Vedic astrology chart read by Krishna Das. This was a first for me.

After describing me better than my own Mother could, he went on to say that the stars and planets and moon were lining up in May exactly as it was when I was born as well as at the age of 30. He said it was going to be a very productive time for me and would bring with it writing, teaching, learning, traveling and such.

I questioned him about the areas that I might concentrate on and gave him a list of things I’m interested in.

Right away, he said that yoga nidra would fit in perfectly with my chart. Next, I asked if I should pursue opportunities and he replied that would not be needed since opportunities would find me.

Can you only imagine the look on my face when I got an email “out of the blue” in May from New Harbinger Publications asking me if I would like to write a book for them on … Yoga Nidra for Stress Relief! Yoga Nidra is the totally relaxing and deeply healing aspect of yoga.

After checking them out and doing some discernment and soul-searching, I agreed. Next, they wanted a book summary, outline, authors bio, and a couple sample chapters. That took me a few months. The contract has now been finalized!

Could you please help me? Something that will really help the book come alive are stories. Would you be willing to share what Yoga Nidra feels like for you? Do you have a Yoga Nidra story about how it has helped you in some way? If so, please send them to me.

Why wait until the book and the new audios are released (it takes a long time). To celebrate, my Real Relaxation: Yoga Nidra CD is on sale for $5 off. This special offer is valid during December 2013.

Here is a (pdf) FAQ sheet on Yoga Nidra on

1) What is Yoga Nidra?

2) Is it different than meditation and hypnosis?

3) How it is done. How often.

4) Benefits

5) Resources.

ENJOY!

Education, Training & Publications

Julie Lusk

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

PUBLISHED BOOKS

Yoga Nidra Meditations: 24 Scripts for True Relaxation, Llewellyn, Woodbury, MN. 2021
Yoga Nidra for Complete Relaxation & Stress Relief, New Harbinger, Oakland, CA, 2015
Yoga Meditations: Timeless Mind-Body Practices for Awakening, Whole Person Associates, Duluth, MN. 2005
Desktop Yoga, Penguin Group/Perigee Books, New York, NY. 1998. Translated into Spanish, Dutch and German
30 Scripts for Relaxation, Imagery and Inner Healing, Vol. 2, Whole Person Associates, Duluth, MN—First edition 1993, second edition 2015
30 Scripts for Relaxation, Imagery and Inner Healing, Vol. 1, Whole Person Associates, Duluth, MN—First edition 1992, second edition 2015. Translated into Spanish and Italian

AUDIO RECORDINGS

Guided Mindfulness Meditations: Practicing Presence & Finding Peace (Health Journeys, Cleveland, OH)
Yoga Nidra: Guided Meditations for Relaxation & Renewal (Health Journeys, Cleveland, OH)
Yoga Nidra: Inner Strength and Balance (Kunaki Publishers / WR)
Yoga Nidra: Unshakeable Peace and Joy (Kunaki Publishers / WR)
Yoga Nidra: High-Level Living (Kunaki Publishers / WR)
Real Relaxation: Yoga Nidra (Kunaki Publishers / WR)
Refreshing Journeys (Whole Person Associates, Duluth, MN)
Sa Ta Na Ma Meditation (Kunaki Publishers / WR)
Power of Presence (Kunaki Publishers / WR) Wholesome Relaxation (Kunaki Publishers / WR)
Wholesome Energizers (Kunaki Publishers / WR)
Blue Moon Rising (Kunaki Publishers / WR)
And many other

EDUCATION

Virginia Tech, Blacksburg, Virginia
- Master of Arts in Education – Counseling and Family Development
Marshall University, Huntington, West Virginia
- Bachelor of Arts in Education. Cum Laude. Course work in rehabilitation counseling and education

YOGA ALLIANCE

Registered Yoga Teacher E-500 since 2001
Yoga Alliance Continuing Education Provider or YACEP

YOGA CERTIFICATIONS

White Lotus Foundation – Certified Yoga Teacher, 1994
White Lotus Foundation – Advanced Teacher Training, 1996
Yoga of the Heart Certification – Nischala Devi at Satchidananda Ashram, Yogaville, VA 1998
Atma Yoga – Certified Yoga Teacher & Yoga Teacher Trainer, 2001
iRest Yoga Nidra Teacher Training with Richard Miller, Level 1, 2011
Master classes with Lilias Folan, Christopher Baxter, Nischala Joy Devi, Sarah Powers, Michael Reed-Gach, Sam Dworkis, Richard Miller, Donna Farhi, Sally Kempton, Belleruth Naparstek, Joe Panoor and many others

SPECIALIZED TRAINING

Intensive Training Institute: Alternative Approaches to Mind/Body Medicine with Christine Page, MD, and C. Normal Shealy, PhD, NICABM. 1996
Institute Certificate: Clinical Training Hypnosis Course with Helen Erickson, RN, PhD, and Sandra Sylvester, PhD, NICABM. 1995; Bill O’Hanlon,
Reiki II Therapist. 1998, 2001, 2005.
Healing Touch I: 2000
SoulCollage ® Facilitator: 2015

COUNSELING CREDENTIALS & CERTIFICATIONS

National Board for Certified Counselors – National Certified Counselor, 1985 – present
Commonwealth of Virginia – Licensed Professional Counselor, 1981 – 2001

TEACHING EXPERIENCE:
Yoga ~ Meditation ~ Guided Imagery ~ Yoga Nidra

National and International
- Satchidananda Ashram / Integral Yoga / Yogaville, VA (7 years)
- Kripalu Yoga Teachers Association Conference (5 years)
- Kripalu Center Program (14 years);
- Sivanada Yoga Ashram in the Bahamas (10 years)
- Discovery Yoga (4 years)
- Yoga Educator at the National Wellness Conference for 15 years
- Yoga Educator at the Health Immunity & Disease NICABM Conference (7 years)
Regional Yoga Educator (teaching classes consecutively since 1977)
- Yoga Slumber Party & Women’s Retreat, Milford, OH: 2001 – present
- Honey Sweetie Acres Goat Yoga, Goshen, OH: 2017 – present
- Jesuit Spiritual Center, Milford, OH: 2004 – present
- Anderson Senior Center & Heritage Church, OH: 2005 to present
- Miami Township OH; 2000 – present
- Cincinnati Yoga School, HealthPlex at Anderson, Fairfield: 2000-2005
- YMCA, Salem, VA: 1996 – 1999
- Lewis-Gale Medical Foundation, Salem, VA: 1989 – 1996
- Roanoke College, Salem, VA: 1982 – 1989
- Roanoke Memorial Hospital; 1983 – 1984
- Roanoke Athletic Club: 1980 – 1982
- Virginia Western Community College: 1978 – 1980
- YWCA: 1977 – 1978

PROGRAM DEVELOPER

Desktop Yoga ®. Modified over 100 yoga postures and created sequences to be practiced by “office workers, internet addicts, and stressed out students.” Author of Desktop Yoga (Penguin/Putnam Group). Blessed with numerous media, medical and work-site demonstrations as well as publications and interviews.
DARE to Relax. Developed a stress management-training program that has been used in business, collegiate, medical and community settings. DARE stands for Diet; Attitude and Awareness; Rest and Relaxation; and Exercise.
SPICES for Life Initiated, developed, promoted and implemented wellness programs for collegiate, corporate and community groups. SPICES stands for Social, Physical, Intellectual, Career, Emotional and Spiritual wellness. Programs included health fairs, wellness assessments and various activities.
Wellaware Designed, implemented, promoted and evaluated employee wellness program for Lewis-Gale Clinic. Components included ongoing incentive program to encourage and reinforce wellness behaviors. On-going events were planned and implemented.
Alive and Well Coalition Chaired the 1000 member volunteer coalition which developed, promoted and implemented the country’s first community based wellness week (1986). Quit and Win, a community-based smoking cessation contest (38% quit rate); Project Lean, a community-wide project to promote good nutrition and exercise. Certificates of Recognition from the Governor of Virginia, the US Secretary of Health, the Virginia Commissioner of Health, the Mayor of Roanoke, and Wellness Councils of America.