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Mind-Body Helper Blog

Dr. Norm Shealy recommends Julie Lusk’s Real Relaxation: Yoga Nidra CD
to anyone who has not conquered the art of relaxation.

“My friend Julie Lusk sent her Yoga Nidra book and audio. Needless to say, the book just convinced me how important the audio is!

I have hundreds of CD’s including guided imagery and a great deal of outstanding music. Despite my experience, Julie’s Yoga Nidra provides the deepest relaxation I can imagine. If you have not yet conquered the art of relaxation, I strongly recommend this CD ASAP!

C. Norman Shealy M.D., Ph.D. is a neurosurgeon, psychologist, and founding president of the American Holistic Medical Association. For over three decades, he has been at the forefront of alternative medicine and alternative health care. He holds ten patents for innovative discoveries in medicine, has published more than 300 articles, and authored more than 24 books. His latest book is Medical Intuition: A Science of Soul. He is president at Holos Institutes of Health, Professor Emeritus of Energy Medicine and president at Emeritus Holos University Graduate Seminary. Learn more at NormShealy.com

Mindfulness Meditation Warnings & Alerts

February 19, 2019 by Julie Lusk

Mindfulness Meditation Warnings & Alerts

Julie Lusk, M.Ed., NBCC, E-RYT-500

[Read more…]

How to do the Sa Ta Na Ma Meditation to Improve Memory

March 20, 2011 by Julie Lusk

Instructions on How to Do the Sa Ta Na Ma Meditation – Kirtan Kriya

Sit with a straight spine.
Mentally focus to the brow point.
Repeat Sa Ta Na Ma as follows with the finger movements pictured below
- 2 minutes — OUT LOUD
- 2 minutes — WHISPER audibly
- 4 minutes — SILENTLY. Keep the hands moving
- 2 minutes — WHISPER audibly
- 2 minutes — OUT LOUD
- Sit quietly and listen inside for a few minutes. Listen for the mantra internally and experience energy flowing in from the top of your head (crown chakra) and out through your brow (third eye chakra).
- Either go about your day or go to sleep if it’s bed time.
- Optional: 30 seconds: inhale deeply, raise the arms up in the air and vigorously shake the arms and fingers, involving the whole body and spine. Exhale. Repeat 1 or 2 more time if you desire. This important part of the meditation helps move and release energy in the body.

Notes:

Why are mantras done out loud, whispering and silently and how does it help? When a mantra is spoken out loud, it primarily benefits the physical body. When it’s whispered, it benefits our mental/emotional nature. Our spiritual nature benefits from silent repetition.

If you experience memories of the past or thoughts about the future coming up in your mind. Simply notice them and release them with the mantra. This helps cleanse the subconscious mind.

If emotions come up, you can also incorporate them in the chanting, i.e. if you feel frustration, then chant out the frustration. Whatever you experience is okay. Don’t try to avoid, resist or control your experiences. Just notice what is happening and go through it. This is all part of the process.

SA – touch the thumbs to the index finger

finger position ta — Ta – touch the thumbs to the middle finger

Na – touch the thumbs to the ring finger

finger position ma — Ma – touch the thumbs to the little fingers

Repeat the finger movements throughout the meditation.

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.
Quantity:
Price: $9.99Price: $16.95

Please share your comments and questions with us!

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.

Not Sleeping Soundly? Here’s Help

July 14, 2016 by Julie Lusk

Have you ever felt like you were ‘half-awake or only half asleep’ all night? Me too. It’s so frustrating, especially knowing that you have a big day ahead and want to be feel sharp and well rested. Perhaps you don’t want to miss a moment of your vacation or there’s an important conference you’re excited about.

As it turns out, half of your brain can sleep while the other half stays awake, according to sleep scientist Masako Tamaki and her colleagues at Brown University and reported in Current Biology*. They found that this usually happens when sleeping the first night in a new place, like a hotel, friend’s house, or while camping. The second night is much better.

It’s our brain’s attempt to protect us by going into survival mode. What happens is that the right half your brain sleeps while the left half stays alert, standing guard. How strange is that?

Scientists measured the slow-wave activity of the brain, something that occurs during deep sleep. They measured brain activity during light sleep by first playing a tone and then a different tone was played. Surprisingly, the brain reacted to the variation in sound only on the left side of the brain – the right side stayed asleep.

Next, they played a sound loud enough to awaken someone. They found that when it was transmitted into the right ear, the subjects in the experiment woke up faster than if it was sent to the left ear. The right ear is associated with the left side of the brain.

It stands to reason that it would be the left side of the brain that stays on duty since it is known to be objective, analytical, and rational and would be more prone to be protective whereas the right side is best at intuition and abstract thinking. Could this phenomenon be at play when sleeping in an unsafe neighborhood or household? What about when having to keep an ear out for a child or sick person. More studies are needed.

Sleeping ‘half-way’ is involuntary and the brain’s way to keep you alert enough to save yourself if something bad happened and most likely associated with the flight-fight-freeze response to stress. Because of this, scientists think there’s not much you can do about it other than to accept it rather than letting it bother you. Some suggest going two nights ahead of your big day since it’s so hard to sleep that first night.

Here are my suggestions:

Make the room feel familiar and safer to you, tricking the brain into sleeping better. Try using a familiar scent – lavender is calming and aids sleeping. If you’re used to sleeping with a fan whirling away, bring one with you. Using your own pillow makes sense too.
Try yoga nidra. It’s a comprehensive practice done lying down to go far beyond deep relaxation and mindfulness to a place of natural peace and quiet that is tremendously restful. Along with being a special type of meditation to increase uplifting levels of awareness, it can also be practiced at bedtime as a sleep aid. Layers of stress are cleared out so they don’t follow you to bed and disturb sleeping. In fact, while not a substitute for actual sleep, one hour of yoga nidra practice is equivalent to 4 hours of sleep. This is due to the types of brain waves experienced along the way. Proven relaxation skills, specialized breathing techniques, guided imagery, and mindfulness are systematically used. Learn more about yoga nidra here
Use a yoga nidra recording. See below for recommendations. Download it to your listening device, put it on airplane mode, and listen by putting the ear buds or the device itself under your pillow. It will transmit right through your pillow and not disturb your sleep partner.
Use a mudra. They are yoga positions for the hands. Curl your fingers into a fist. On the same hand, touch the tips of the thumbs to the tips of the first finger to form a circle. Rest your hands with your palms pointing down. It helps bring on sleep and reduces stress by promoting a sense of safety and security. Learn more about mudras here.
Breathe slowly and smoothly. To calm your nervous system, breathe in to the count of four or five and then breathe out for five to ten. When you get distracted, gently go back to focusing on your breathing.
Use the Moon Breath to calm your bodymind and brain by combining a mudra with breathing. Bend your index and middle finger of your right hand to your palm, leaving your ring and little finger softly extended. Softly press your right thumb to your right nostril and inhale through your left nostril. Next, release your right thumb and press your ring finger to your left nostril while exhaling. In other words, in left / out right / in left / out right and so on. Learn more about this and other practices in Yoga Meditations: Timeless Mind-Body Practices for Awakening (WPA, 2005)
Follow the guidelines for good sleep hygiene. Here’s the Mayo Clinic’s 7 tips for doing so. Read How to Get a Good Night’s Sleep – The Ultimate Guide. It’s excellent.

So even if you can’t sleep as soundly as you might like due to your brain’s insistence on staying half-awake, at least you now understand the reason why. The above suggestions may lull you to sleep, and if they don’t, you will at least make use of the time in a positive, productive way.

Sweet dreams!

Sleep Well | Yoga Nidra CD

Use deep relaxation, soothing flute music & ocean waves to go to sleep. "I slept like a log." Downloads available. By Julie Lusk, Yoga Nidra Meditations author.

Reference: Current Biology Volume 26, Issue 9, p1190–1194, 9 May 2016

Resources: Yoga Nidra for Complete Relaxation & Stress Relief by Julie Lusk (NHP 2015)

Yoga Nidra: Guided Meditations for Relaxation & Renewal (Health Journeys 2016)

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 CDs include Wholesome Relaxation, Power of Presence, Blue Moon Rising, and many others. Learn more at WholesomeResources.com

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