Wholesome Resources

Wholesome Resources for Mind-Body Mastery through Yoga, Meditation, Guided Imagery, Stress Relief, Wellness

View Cart
Facebook
YouTube
LinkedIn
LinkedIn
Share
You are here: Home / Search for "wp-content/uploads/2010/08/library/yoga-mantras-chants/• https:/wholesomeresources.com/chakra-energy-flow-meditation/about-julie-lusk/details-wholesome-energizers-cd"

Search Results for: wp-content/uploads/2010/08/library/yoga-mantras-chants/• https:/wholesomeresources.com/chakra-energy-flow-meditation/about-julie-lusk/details-wholesome-energizers-cd

Resource Library

Wholesome Resources Library

Handy links for information on these topics…


Yoga Articles. Videos. Info.  

  • Yoga Resources | Info on how to choose a class.  Yoga postures & sequences. Breathing techniques (pranayama). Yoga Nidra.  Chakras. Yoga Meditations.  Mudras (hand gestures).  Desktop Yoga (r). Inspiring quotes. 

  • Meditation & Guided Imagery Resources | Info on yoga meditations.  Guided relaxation / Yoga Nidra.  Guided imagery & Visualizations

  • Chakra Energy | Learn about and apply info on chakra energy centers. Comprehensive chart. 

  • Desktop Yoga ® | Hundreds of yoga postures practiced sitting down – Chair Yoga

Inspiration

Shop

  • Shop | Get books and audio recordings on yoga nidra, chakra chart, guided relaxation and imagery.

Wellness Info



Education, Training & Publications

Julie Lusk

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 ALLIANCEYoga Alliance E-RYT-500

  • 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.

 

Sleep Solutions – Yoga Style

by

How’s Your Sleep?

Are you getting enough sleep?  Are you tired of being tired?  Could you be suffering from sleep deprivation?  Well, you’re not alone.  Most of us don’t get enough sleep.  I don’t know about you, but it’s just irresistible to stay up late, even when I must get up early the next day.

Our busy lives make it so tempting to skimp on sleep.  Lots of us have trouble falling asleep or staying asleep.  Have you ever felt half-awake and half-asleep all night, here’s an explanation of why that happens with suggestions to help.

The American Academy of Sleep Medicine recommends 7 hours of sleep in every 24 hours for adults. It’s nine to 12 hours for children 6 to 12 years old and teens need eight to 10 hours daily on a regular basis.  Establishing good sleep hygiene habits are important to getting a full night’s sleep.

Benefits of Sleep

Getting enough sleep helps normalize mood, improves concentration, memory consolidation, and helps pain management.  It improves performance and lowers the risk of having an accident. Sleep is good for your skin and your sex drive.  It lowers cortisol, the stress hormone, resulting in better appetite control and weight loss.  Getting enough sleep helps regulate glucose levels, supports heart-health and contributes to a healthy immunity.  Recent NIH research reveals that sleep is needed to remove the daily buildup of waste and neurotoxins from the brain. Researchers are very interested in this since these neurotoxins are elevated in Alzheimer’s patients.  It is thought that the glymphatic system rinses and flushes these neurotoxic molecules from the brain nightly during deep sleep. This clearing process seems to be more effective when sleeping on one’s side, according to a study conducted at the University of Rochester Medical Center.  Here’s more information on side-sleeping.

Sleep Solutions – Yoga Style

The art and science of yoga has plenty to offer including postures, breathing techniques, meditation practices, and lifestyle recommendations for sleep improvement.  To further ease one’s mind, yoga’s wisdom teachings are helpful for gaining a healthy perspective on everything from handling life’s ups and downs to living with more meaning and purpose.  Furthermore, it addresses age-old questions like “Who am I?” and “What is my true nature?”

Students often say that they get their best sleep on the nights they attend yoga class.  Having a regular personal home practice is ideal.  Here are some of the many ways that yoga supports healthy sleep.

  • Yoga Postures: A vigorous practice is fine early in the day.  However, start winding down the evening with a practice that focuses on slow, mindful movements.  Focus your attention on postures that reduce physical tension.  Doing so has the added benefit of calming the mind and emotions.  Good ones to try include the child pose, gentle spinal twists, legs up the wall, and shavasana.  Restorative yoga works wonders as well.
  • Yoga Breathing: The Triangle Breath is a favorite for balancing oneself and is described in my book, Yoga Nidra for Complete Relaxation and Stress Relief (NHP, pg. 175).  It is effective for increasing your energy when feeling tired, calming your nerves when feeling anxious, and promotes sound sleep.  There are three parts to triangle breathing.  The important thing is for the exhalation, inhalation, and the retention to be equal in duration. Therefore, adjust the rate of counting to four more quickly or more slowly depending on your lung capacity and comfort.  Breathe through your nose; only use your mouth for breathing to the extent necessary.

Part 1 – Breathe out through your nose to the count of four.

Part 2 – Breathe in through your nose to the count of four.

Part 3 – Hold your breath to the count of four.

Repeat the whole process for a few minutes or until the desired effect happens.

  • Yoga Nidra: Yoga nidra means “yogic sleep” and has many documented benefits for your body, mind, and spirit. It happens when your bodymind is in deep sleep but with one big difference – you remain consciously aware.  How?  A series of techniques are used systematically to relax physically, energetically, mentally, and emotionally.  Yoga nidra awakens intuition, unconditional joy, and a timeless, spacious sense of being.  Get more on the stages of yoga nidra and how to practice it here.

Yoga nidra can also be used as a natural sleep aid at bedtime.  It eliminates layer after layer of tension and stress, allowing you to drift comfortably off to sleep and stay asleep. It’s like drinking a cup of comfort.  More on this here.

Watch this short video on how yoga nidra helped her insomnia.

One hour of yoga nidra practice approximates four hours of sleep. This is due to the series of brain wave states experienced during yoga nidra (Saraswati 1998, Kumar 2008).   Therefore, yoga nidra can help address sleep deprivation and renew your energy.  The conscious experience of deep sleep is what makes it so restorative and unique.  Due to the fertile brainwave states experienced, it’s also entirely possible to make positive behavior and personality changes. See the yoga nidra FAQ on setting intentions and sankalpas here.  Remember, yoga nidra is not intended to be a substitute for sleep.

How to Experience Yoga Nidra:  

Like all worthwhile things, regular practice yields the best results.  It’s as easy as 1-2-3.

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

Sweet Dreams!

Sleep Well | Yoga Nidra CD
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.
Quantity:  
Price: $9.99Price: $16.99 

Julie Lusk

 

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

All Classes & Retreats | Julie Lusk | Yoga | Relaxation | Mindfulness | Creative Fun

Yoga & Mindfulness classes, retreats & workshops with Julie Lusk provide the perfect way to get exercise, gain flexibility, add strength, and relieve stress.  Focus is on opening, balancing and strengthening the body/mind/spirit connection through yoga and meditation.  Mindful stretching, focused breathing and yoga nidra (guided relaxation) are combined to create a relaxed, secure atmosphere that is contemplative, challenging and fun. Alignment is emphasized to feel steady, supple and strong.

Yoga Nidra Relaxation is a soothing meditation done lying down. It relieves stress, increases heart health and immunity, and offers inner peace and balance.  One hour of practice equals 4 hours of sleep.  Julie is the author of both Yoga Nidra for Complete Relaxation & Stress Relief and Yoga Nidra Meditations: 24 Scripts for Total Relaxation, and numerous relaxing and refreshing CDs.

SoulCollage ® is a refreshing way to spark your creativity, playfulness and spirited self by making small collages using an engaging process. No artistic abilities needed.

Julie Lusk, M.Ed., CYT, E-RYT-500, has over 40 years experience. She is certified to teach a variety of styles ranging from gentle to vigorous yoga.  Julie is the author of six books and numerous recordings on guided visualization and yoga. See more qualifications here.

Yoga Alliance E-RYT-500

YACEP

Quick Start Schedules
Contact Julie Lusk anytime         

♥ Online
Yoga Nidra Relaxation  		 Info & Registration Zoom
♥ Online
Yoga Postures & Mindfulness 		 Info & Registration Zoom
♥ In-Person
Yoga Postures & Mindfulness 		 Info & Registration In Person ** Details below
♥  Stream 24/7
Yoga on Demand (YOD)		 Info & Registration Video/Audio
♥  Class Downloads to Keep Class Downloads  Download popular classes to keep
♥  Online
Personal Lessons 		 Info & Registration Zoom or FaceTime
♥  SoulCollage ® Workshops Info & Registration Zoom
♥  National Workshops | Trainings | Retreats Info & Schedule  In-Person & Zoom
♥   Yoga Nidra Workshops Info & Schedule In-Person
♥   Yoga Nidra Teacher Training/Certification  General Info & Schedule 
Level 1 & Level 2		 In-Person & Zoom
♥  Women’s Yoga Slumber Party & Retreat  TBA In-Person

2026  Yoga Classes at Miami Township Civic Center  2026

** Miami Township Civic Center, Milford, OH 
601 Meijer Drive – Milford, OH  45150
(513) 248-3727

**  Register on the MTCC website or call (513) 248-3727

**  Inclement weather policy and announcements. Schedule is subject to change. 

  • Summer | No in-person classes during the summer due to summer camps.
  • Tuesdays | Sept 8 to Sept 29 | 10-11:30 am
  • Tuesdays | Oct 2o to Nov 10 | 10-11:30 am
  • Tuesdays | Nov 17 to Dec 8 | 10-11:30 am

Coming Soon!

Yoga & Mindfulness – Classes & Retreats

  • Pavilion at Jesuit Spiritual Center, 5361 S. Milford Rd, Milford OH 45150
  • Classes are postponed for now.
  • Enjoy online classes ~ Join here  – It’s divine!

 

Yoga Mudra Workshop

Mudras are yoga positions for your hands and fingers that facilitate health, healing, psychological balance and spiritual transformation.  They are effective and easy to learn, practical and powerful and anyone can do them.   You will learn how to apply these simple exercises to boost your energy, prevent illness and support healing.

→ Coming Soon!  Please check back.

Intro to Meditation

 

Learn everything you need to start a meditation practice.

We’ll cover techniques, benefits and more.

→ Coming soon.   Please check back!

Goat Yoga Classes! 

Enjoy 3 videos of Goat Yoga with Julie Lusk now!

 

Chakra Energy Info

Handy Links 




Donate to support my website & our dog Breezy … Click her pic. Thanks!

Join Our Network

Join Our Network

Free Newsletter Signup