To Improve Your Memory, Concentration & More
Julie Lusk, M.Ed., E-RYT-500
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Yoga Nidra Meditations Audio Supplement
Welcome!
Thanks for purchasing the audiobook
Yoga Nidra Meditations: 24 Scripts for True Relaxation by Julie Lusk
Use this guide as a supplement to the audiobook
FYI
- Acknowledgements and Testimonials are here (pdf)
- Audio Contributor’s List here (pdf)
- Print book here
- eBook here
- Audible book here
- Full catalog of Julie’s books, recordings and more good things are here
- Amazon author page
Chapter 1 – Yoga Nidra Essentials
- Yoga Nidra Practice Chart – Here
- References and Documentation for Yoga Nidra Benefits for the body and brain – Here
- Figure 1: Atma Kosha Labyrinth Diagram © 2015 Julie T. Lusk
Chapter 2 – Guidelines for Personal Practice
- Savasana: Yoga’s Relaxation Pose | Description and pictures are here
Appendix 1 – Pratyahara and the Rotation of Consciousness
Sensory Motor Cortex of the Brain (c) 2015 Julie T Lusk
Used with permission from Yoga Nidra For Complete Relaxation & Stress Relief, page 116. All rights reserved.
Appendix 2 – Chakras: Subtle Energy Centers
- Go here for more info on chakras. See a handy chakra chart. Get a Chakra Energy Flow Meditation
- Figure 4: Chakras with symbols and locations
Glossary & Pronunciation Guide pdf
Recommended Resources pdf
- Books, recordings, trainings, etc. here
Bibliography & References pdf
Contributor’s List pdf
- Here (pdf)
The Sa Ta Na Ma Meditation CD & Download is here.
It’s been so rewarding to see so many of you getting excited about practicing the Sa Ta Na Ma meditation technique for memory improvement, mental focus, cognition and more.
However, everybody always asked how to keep track of the timing. After all, there is a specific method to follow as described here.
Finally, we have a CD and a digital download that will easily keep track of the timing for you! Just follow along with this beautiful chorus of voices.
Sa Ta Na Ma
Kirtan Kriya Meditation
Click HERE to buy this downloadable digital album
(MP3, AAC, M4A)
$7.99
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.
More Resources…
- Excellent info & video on the 12 minute meditation to improve memory – Sa Ta Na Ma meditation – Kirtan Kriya.
- Written instructions on exactly how to do the Sa Ta Na Ma (Kirtan Kriya) meditation for improving memory.
- Link to relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.
Get an audio recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.
Best Yoga Mantras & Chants
Their Meaning for Meditation & Singing
Useful Links:
- More yoga meditation sayings, quotes and poems
- Yoga articles on a wide range of interesting topics
- Meditation articles
~~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)
Mantras for Japa (repetition)
108 Beads on a Mala, 125,000 for mantra siddhi
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)
LINK:Yoga articles on a wide range of interesting topics.
LINK: Meditation articles & info
Bija Mantras for the Chakras
Chakra Bija Sounds for Activation
The “A” in each sound is pronounced as a “U” as in “Lum.”
Emphasize the first letter blended with the vowel instead of the “M.” Holding the “M” causes them to sound too much alike and decreases effectiveness.
1 Lam
2 Vam
3 Ram
4 Yam
5 Hum
6 Om
7 Silence or Ommmmmm
Vowels to share and spread energy
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
Shakti Bija Mantras To invoke the Feminine Divine 
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.
Handy Links
- More yoga meditation sayings, quotes and poems
- Yoga articles on a wide range of interesting topics.
- Meditation articles
- Please 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.
- Free Wholesome Energizers CD is included inside the book
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...
Transaction Result
Success! Here’s important info on your purchases including Zoom classes, class downloads, yoga-on-demand, print / digital books, audios & CDs, and more. Thank you for your business.
- Allow 7-10 days for physical goods to arrive.
- Check email for ZOOM classes & digital goods. (Check your junk/spam/promotions folder if needed)
- Your receipt will be emailed to you.
- Extra details are below…
Zoom Class Info: You will get an email 30-60 minutes prior to class start time with the secure link and other information needed to privately sign in for your online class.
- Go here for info on Monday Yoga Nidra classes
- Go here for info on Wednesday Hatha Yoga, Mindfulness & More classes
Zoom Class Downloads:
- Class downloads with instructions will be emailed to you after the 14-day period for free streaming.
- If it’s been 14 days, you’ll get the download emailed to you within 24 hours.
On Demand Yoga → →Your ACCESS PASSWORD will arrive by email within 24 hours after enrollment.
| Plan A | Yoga Nidra Relaxation on Demand | Click here → Use Access Password |
| Plan B | Hatha Yoga Postures on Demand | Click here → Use Access Password |
| Plan C | Yoga Nidra + Hatha Yoga on Demand | Click here→ Use Access Password |
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Julie Lusk
https://JulieLusk.com
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