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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!

Yoga Nidra FAQ

September 6, 2016 by Julie Lusk

Yoga Nidra FAQ
Real Relaxation, Meditation & Much More

Yoga_Nidra_FAQ_by Julie Lusk as PDF

What Is Yoga Nidra? Yoga Nidra is a powerful technique that yoga sages have been using for thousands of years. Yoga Nidra means “yogic sleep.” Yoga Nidra refers to a state of consciousness and not to a particular technique. It’s a state of conscious deep sleep that goes far beyond deep relaxation to an inborn place of intrinsic peace and quiet. It’s a glorious place where awareness remains yet the thinking mind withdraws. What’s experienced is awareness without words, thoughts, images, feelings and other sensations. It’s where our innate wisdom, intelligence and intuition naturally reside. It feels fantastic!

What are the benefits of Yoga Nidra? With regular practice, your health will improve. Scientific studies have shown that real relaxation and yoga nidra helps with a variety of physical and mental problems. It can boost your immune system, lower blood pressure, and decrease pain. Though it’s not a substitute for sleeping, one hour of yoga nidra equals about 4 hours of typical sleep because the brain wave state we’re in is extremely restful and relaxing. You’ll enjoy living with a clear head. Eventually, mood swings and emotional upsets won’t bother you. Your creativity and intuition will flourish in a positive and productive way. Plus, your energy increases. See more documented benefits of yoga nidra here.

Is Yoga Nidra different from hypnosis? Yes. In hypnosis, we’re in a brain wave state that is not as deep as in yoga nidra. With hypnosis, someone else makes suggestions to us in this altered state. In Yoga Nidra, positive suggestions originate and come from within ourselves for lasting and constructive change. This is called setting a resolve, or sankalpa.

How is Yoga Nidra Done? The purpose of yoga nidra is to completely relax physically, energetically, mentally, and emotionally. Doing so is deeply soothing and it naturally awakens innate wisdom and intuition. During the yoga nidra process, you’ll be invited to get comfortable lying down on a yoga mat or something similar. Specialized relaxation exercises, breathing techniques, meditation, and guided imagery are utilized for becoming extremely relaxed and to replenish energy. Yoga nidra effectively handles everyday tension and is capable of healing deep-seated stress. It is much more than a quick fix.

How does Yoga Nidra help me make positive changes? What is a resolve, also called a sankalpa? The brain wave state we’re in during Yoga Nidra is fertile ground. We’re both very relaxed and very receptive. Setting a resolve during this time makes it completely possible to clear out useless habits and bring about positive and permanent changes in your personality and life. So, choose something worthwhile that has meaning and significance for you as your resolve. Some examples are kindness, courage, and love or something to give meaning to your life purpose. The sankalpa (resolve) is stated briefly, sincerely, and in the present tense at the beginning and end of yoga nidra. Use the same one until it becomes a living reality.

How often should I do Yoga Nidra? Regular practice (daily to several times a week) is strongly recommended, especially if you want to reap the benefits.

Note: Refer to Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk (NHP 2015) for a clear and complete information on yoga nidra. It’s available at the WholesomeResources.com store.

The Map of Consciousness used during Yoga Nidra

One technique that is used to achieve the state of conscious awareness known as yoga nidra, is to mentally scan the body using a specific order and duration based on the sensory-motor cortex, also called the homunculus. It is recommended to follow the same sequence to help bring about the movement of prana (life force) and create a healthy flow of energy.

If you look closely at the diagram of the brain’s sensory-motor cortex below, you will notice that more area is devoted to certain places than to others. For instance, compare the relatively large amount of area dedicated to the hands and fingers with the small amount dedicated to the hips. This is why more time is intentionally spent scanning the areas of the body with more of the brain dedicated to it during the practice.

Sensory-motor cortex © as shown in Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk. Click image to enlarge.

The diagram below shows the subtle energy centers, called chakras, that are also mentally scanned. Chakras are associated with physical, psychological, emotional and spiritual health, and more.

Crown Chakra – Wisdom. Spirituality – Purple
Third Eye – Intuition. Insight – Indigo Blue
Throat – Self expression. Communication – Blue
Heart – Compassion. Love. Kindness – Green
Solar Plexus – Self esteem. Confidence – Yellow
Sacral – Sensuality, intimacy, creativity – Orange
Root – Safety. To have. To be – Red

Yoga_nidra_FAQ_by Julie Lusk as PDF

How to Experience Yoga Nidra: Like all worthwhile things, regular practice yields the best results.

Listen to Yoga Nidra Meditations: 24 Scripts for True Relaxation | Audible – iTunes – Amazon
Read about it and get free audio downloads in Yoga Nidra for Complete Relaxation and Stress Relief (New Harbinger, 2015).
Experience yoga nidra on video/audio.
Attend a virtual yoga nidra class held weekly on Zoom.
Take a yoga nidra teacher training course and earn a certificate.
Get yoga nidra downloads here.

The map of consciousness technique is used on the Yoga Nidra for Sensing Inner Strength & Balance CD and the Real Relaxation: Yoga Nidra CDs listed below. Chakra awareness and balancing is featured on both of these recordings.

A progressive muscle relaxation (PMR) technique is used on Yoga Nidra for Unshakable Peace & Joy. Every muscle group is consciously tensed and released during progressive muscle relaxation. Specialized breathing techniques follow along with ways to calm restless thoughts and feelings are done.

The autogenic training technique is the focus on Yoga Nidra for High-Level Living. Statements are silently repeated to produce sensations of heaviness and warmth throughout the body are used. The paradox of opposites is featured as well as mindfulness, the awareness of witnessing one’s experience, are also used.

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...

Yoga Nidra: Guided Meditations for Relaxation & Renewal Download

Get clear guidance to experience 6 levels of relaxation done lying down. This meditation replenishes energy. It delivers mental clarity as restless thoughts and emotional upsets fade away. Specialized breathing, guided imagery & mindful awareness are used. An inner reservoir of heartfelt peace, intuitive understanding & unconditional joy is revealed. One hour of practice equates to 4 hours of sleep.

Yoga Nidra for High-Level Living CD (Shop @ Amazon / iTunes = We are sold out temporarily)

Brighten your energy with self-understanding for mental sharpness, emotional equilibrium and insightful awareness. Mindfulness, setting a sankalpa (resolve), autogenic training and the paradox of opposites will tame stress once and for all. Jeanne, a musician and former nun says, "Exhilarating! This truly raised my spirit. I've never experienced such deep euphoria so easily. I felt so relaxed!" This is from Yoga Nidra for Complete Relaxation and Stress Relief, a book and audio set by Julie Lusk. Digital downloads are also available.

Yoga Nidra for Inner Strength and Balance CD (Shop @ Amazon / iTunes = We are sold out temporarily)

Find your calm spot and live a more balanced, confident and meaningful life. Feel totally relaxed with an empowering tour of the bodymind. Guided relaxation and imagery are effectively used for balancing all your energy centers or chakras. Nancy says "This gets me totally calm and in touch with myself. Afterwards, I feel awake, refreshed, centered and ready for my day." This is from Yoga Nidra for Complete Relaxation and Stress Relief, a book and audio set by Julie Lusk. Digital downloads of this CD are also available.

Yoga Nidra for Unshakable Peace and Joy CD (Shop @ Amazon / iTunes = We are sold out temporarily)

Experience six amazing levels of relaxation using progressive muscle relaxation and specialized breathing techniques that reliably work. Laura, a HS teacher says "This focused my mind and I was 100% worry-free. It's easy to experience. Yoga nidra is wonderful." This is from Yoga Nidra for Complete Relaxation and Stress Relief, a book and audio set by Julie Lusk. Digital downloads of this CD are also available.

Real Relaxation: Yoga Nidra CD (Shop @ Amazon / iTunes = We are sold out temporarily)

This takes you into a deeply relaxing and powerful state of being fully aware while being in the state of deep sleep.

Its many benefits include:

Listening for 1 hour equals 4 hours sleep
Improves immunity
Increases heart health
Relieves stress
Brings inner peace and balance

Digital downloads are available.

CLICK the blue title link above to find out more...

About Julie Lusk

I never thought I’d ever be a writer, national speaker or recording artist. In fact, I had good reasons for those beliefs, but that’s a different story. But here I am, living proof that if you allow the flow of life, intuition, grace, good relationships, synchronicity, inspiration and action to be your guide and foundation, surprising things happen. Somehow, your own true purpose and path will find you and support your efforts (yes, it also takes honing your skills and hard work too).

These days, I’m fortunate to regularly offer weekly yoga classes in-person and virtually. National and international workshops on yoga, meditation, guided imagery and deep relaxation are given. This combo gives me a nice balance of having the joy and comfort of cultivating ongoing relationships and watching people grow in body, mind and spirit, with the stimulation and challenge of designing original workshops and retreats, meeting new people and traveling to interesting places.

Businesses, schools and various organizations often invite me in to offer training in Desktop Yoga (R), stress management, and wellness strategies. It’s so rewarding to watch people begin feeling energized and empowered on the spot!

I love learning. I earned a graduate degree from VA Tech in counseling and have received training in numerous types of yoga ranging from extremely relaxing to quite vigorous. This centered me on the middle path. There have been plenty of courses and retreats in yoga nidra, meditation, guided imagery, deep relaxation, energy work, and music. Of course, living life, and my family and friends, have taught me the most. See more about my education, training, and publications here.

Wholesome Resources is the interesting business I developed over 20 years ago. We believe that stress relief, wellness strategies, and mind-body techniques are essential ingredients for personal and professional happiness. We offer training and workshops for large and small groups at both worksites and retreat centers. Individual mentoring too.

In the past, my work has included being regional director of six hospital-based holistic health and wellness centers (2 yrs), director of a health management center at a large medical clinic (10 yrs), assistant dean of students at a liberal arts college (7 yrs), director of a community college special services program (4 years), volunteer director of the Alive & Well Coalition (5 yrs), an awareness counselor in WV (2 yrs) … and other duties as assigned.

My home, with my husband and dogs, is in the greater Cincinnati area. For fun, I enjoy making friends, hiking, playing music (flute, drums, harmonium, didgeridoo), making art messes, and reading all sorts of stuff. I look forward to meeting you!

Julie Lusk, M.Ed., NCC, RYT-E500

Wholesome Resources ~~ Founder & Chieftess

Wholesome Resources and Services Provided

Julie is available as a business and conference speaker and consultant to groups and individuals. Her books, recordings and other materials are plentiful.

Presenter and Professional Speaker (partial list)

Businesses: Procter & Gamble, Fidelity Investments, General Electric, City of Staunton, Ethicon/J&J, Xpedx, Convergys, Cincinnati Bell, Lewis-Gale Medical Center, Allstate Insurance and more
Yoga and Meditation Centers: Kripalu (19 years), Jesuit Spiritual Center (9 years), Discovery Yoga (4 years), Sivananda / Bahamas, Satchidananda (10 years)– Satchidananda Ashram/Yogaville (7 years) and more
Colleges and Universities: University of Cincinnati, Roanoke College, Virginia Tech, University of Western Australia, Hollins College, and more.
National Conventions: National Wellness Conference (16 years), NICABM ( 10 years), Speaking of Women’s Health (4 years), National Flute Convention (2 years), International Symposium on Community Health (Washington, Hong Kong, Japan) and more.
Non-Profit Groups: American Heart Association, American Cancer Society, Jamaican Cancer Society, Council of Community Services, American Red Cross and more.

Published Books

Yoga Nidra Meditations: 24 Scripts for True Relaxation, Llewellyn, Woodbury, MN. 2021
Yoga Nidra for Complete Relaxation & Stress Relief, New Harbinger Publications, 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. 1993
30 Scripts for Relaxation, Imagery and Inner Healing, Vol. 1, Whole Person Associates, Duluth, MN. 1992. Translated into Spanish and Italian

Audio Recordings

Refreshing Journeys and many others (Whole Person Associates, Duluth, MN)
Real Relaxation: Yoga Nidra (Kunaki Publishers / WR)
Guided Mindfulness Meditations (Health Journeys)
Yoga Nidra: Guided Meditations for Relaxation & Renewal (Health Journeys)
Sa Ta Na Ma Meditation (Kunaki Publishers / WR)
Power of Presence CD (Kunaki Publishers / WR)
Wholesome Relaxation CD (Kunaki Publishers / WR)
Wholesome Energizers CD (Kunaki Publishers / WR)
Blue Moon Rising CD (Kunaki Publishers / WR)
Many other

E-Books

Mind Body Mastery: Guided Imagery, Meditation, Real Relaxation
Stress Solutions Now
Power Napper – Guided Relaxation
108 Easy Energy Answers
Yoga on the Go (coming soon)
The Original Desktop Yoga (coming soon)
Desktop Yoga Strategies to Calm Down, Get Energized, Spark Creativity & Reduce Frustration (coming soon)

Clients

Her clients have included Procter & Gamble, Fidelity Investments, University of Cincinnati, General Electric, City of Staunton, Ethicon/J&J, Xpedx, Convergys, Cincinnati Bell, Lewis-Gale Medical Center, Allstate Insurance and more.

Julie has developed stress management materials and wellness programs for such organizations as the City of Staunton, Roanoke College, Medco Health and many others.

Her relaxation, imagery and affirmation CD’s are being used on an ongoing basis at Good Samaritan Hospital, American Heart Association, Hospice of Cincinnati, St. Elizabeth’s Medical Center, American and Jamaican Cancer Societies, VA Tech and other organizations nationwide.

Media

She has appeared as a guest on numerous radio and television shows for CBS, ABC, FOX, ESPN and NBC affiliates, as well as South China Morning Post and Hong Kong Metro News Radio.

Yoga Journal, New Woman Magazine, Cincinnati Enquirer, Business Courier, Vegetarian Times, Body& Soul Journal for Holistic Living, Cincinnati Woman, IDEA Today, Roanoker, Wellness Management, among other publications, have featured Julie’s work in articles.

Julie’s Professional Awards and Commendations include

National Certified Counselor since 1985. Julie was a Licensed Professional Counselor in Virginia for 20 years
Registered E-500 Yoga Teacher via the Yoga Alliance since 2001
YACEP (Yoga Alliance Continuing Education Provider) since 2015
Award for Excellence in Health Promotion – Wellness Councils of America
Outstanding Community Service Award – Council of Community Services, Roanoke, Virginia
Business Associate of the Year- American Business Women’s Association

Please contact Julie Lusk now.

513-248-9642 (yoga)

Click here to email.

Flute Music | Scales | Embellishments | Lessons

Playing your Native American Style Flute | There are no wrong notes! All notes harmonize melodically. Reading music is not needed.

Go HERE for handy playing tips, flute care & troubleshooting for Native American style flutes.

Music Learn to play songs using a unique way of ‘reading music.’ Pictures of what notes to cover and uncover are used instead of reading traditional music. This makes learning very easy to play. Here is the basic scale.

Fundamentals
- Scales and Arpeggios. Get started on the minor pentatonic and major scales. Enjoy advancing to arpeggios, the blues scale, mixolydian and mode 4 pentatonic scales. All on 1-page! Get a chart of musical terms and markings to read timing, embellishments, etc.
- Templates Julie devised in 2020 to write out your own music. Simply use the staff paper lines to make 6 vertical circles for each finger hole. Next, pencil in the circles to show which holes to cover. Lyrics go on the dotted lines in between. The half page format has room below for notes and instructions. Use the full page format for longer songs. Happy creating!
- Chakra Tone Chart See the yoga (Vedic) and Tibetan notes and tones used for balancing chakras by either increasing or decreasing their energy with sound. Yoga (Vedic) notes and tones are based on the diatonic scale. Tibetan tones and notes are based upon the perfect 5th. Try both to see what is best for you. Learn more about chakras here.
- Easy Hand Warm-ups Here’s a great 5-minute series of hand movements & mudras to help your fingers, wrists & hands with easy-to-remember names for each one. Great for musicians & anyone with stiff, painful fingers, hands or wrists. Learn the Hakini Mudra, Beak, Bug, Claw, Paw, Seed, Web, Wings, Eagle & Hridaya. Thank you Christine Stevens at Upbeat Drum Circles for interviewing me.

Songs

Embellishments
- Bird and animal sounds

Lessons | Learn to play music quickly and confidently with lessons. Here are some of our favorite teachers. Most teach online and in-person. Look for them on YouTube and get their newsletter.

Christine Stevens. Take her free course on 3 tips for playing Native Flute for Sound Healing, at Upbeat Drum Circles on YouTube and on the Shift Network.
Clint Goss Music Facilitation and World Flutes. He offers a free 800 page Flutopedia Manual that is amazing.
Julie Lusk offers online and in-person lessons to learn to play the flute as well as how to play the reverie harp, tongue drum, thumb piano, and other similar instruments. Music lesson details and registration or Contact Julie here.
Jonny Lipford Music
Miami Valley Flute Circle of Ohio
Stellar Flutes provide flutes, video lessons, and kits to make your own flute.

Handy Links

Contact us anytime about flutes & lessons

By appointment only ♥ Not a retail store.

Give the Gift of Comfort and Joy

December 21, 2015 by Julie Lusk

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.

Guided relaxation, imagery, yoga nidra, and meditation is the perfect way to truly get recharged with peace, comfort, and joy.

[Read more…]

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