My Favorite Links & Resources

• Yoga Links
• Yoga Nidra for Complete Relaxation
• Guided Imagery
• Meditation
• Holistic Health
• Wellness Resources

Yoga Links

The Yoga Alliance is an organization that registers yoga teachers.  Registration can take place on at the 200 and 500 hour levels.  Finding a teacher who is registered assures you that they have studied everything  from philosophy, anatomy and physiology, asanas, teaching methodology, ethics, and techniques.  Julie Lusk has obtained registration at the highest level possible.  Julie is qualified to offer CEU’s from Yoga Alliance as a YACEP,

The Yoga Journal online is brimming with a wide range of yoga information.

Integral Yoga whose founder is Swami Satchidananda.

Himalayan Institute and the home of Yoga International Magazine

Iyengar Yoga A classic and always inspirational.

The International Association of Yoga Therapists has a wonderful collection of information.

Visit an excellent yoga pose (asana) library at beYogi

Yoga Nidra

Learn more about the history of yoga nidra here.

Yoga Nidra Network offers tons of resources on yoga nidra including free audios in multiple languages, a listing of yoga nidra teachers worldwide, info on trainings, and much more.

Research on yoga nidra, under the direction of Kamakhya Kumar, PhD 

Jennifer Reis’s yoga nidra CDs, Mp3’s, trainings and workshops

The Integrative Restoration Institute (IRI), under the direction of Richard Miller, PhD, provides materials, programs and teacher trainings based on yoga nidra.  See current, upcoming and planned IRest yoga nidra research

Guided Imagery

Health Journeys, by Belleruth Naparstek is the very best place to go for information and products, especially for medically-related guided imagery.  Click here for a collection of research on guided imagery and similar mind-body techniques.

CardPlusCD produces Julie Lusk’s guided imagery CDs.  Relaxation music by Tom Laskey is also offered.

Meditation

Loose Leaf Hollow is a wonderful retreat center in Bardstown, KY under the capable leadership of Joe Zarantonello.   Joe is an exceptional teacher, poet and the creator of the Integral Journal.  Check it out – it is truly a ‘space for grace’.

The Jesuit Spiritual Center at Milford is in the greater Cincinnati area.  It provides programs, facilities and an environment which helps people find God in all things and live a life of compassionate service.  Julie Lusk teaches classes and offers retreats there and is on their Board of Trustees.

Click here for Meditations to listen to on-line from Thich Nhat Hanh, Sharon Salsburg and others.

Holistic Health

SelfHelpMagazine is a wonderful resource.  Please check it out.

The Continuum Center for Health and Healing is located at Beth Israel in NY.  Their site has a great resource library on complementary therapies as well as on health conditions.

Wellness Resources

Whole Person Associates  makes available the finest books, materials, audio and video tapes on stress management and wellness.  They publish and sell Julie Lusk’s Yoga Meditations: Timeless Mind-Body Practices, 30 Scripts for Relaxation, Imagery and Inner Healing, Volumes One and Two and Wholesome Relaxation CD, Wholesome Energizers CD, and Refreshing Journeys audio tape and CD.

New Harbinger Publications is publishing my next new book, Yoga Nidra for Stress Relief.  They offer self-help resources  that are concise, practical, and factual.  Topics include anxiety, depression, anger, relationships, and health and feature the newest research available.

7 Arts Studio is the brainchild of Noreen Wessling.  She will inspire you to drum, draw, dream and let your spirit soar.  Mostly, you will have fun discovering hidden talents you never knew you had.  Cincinnati based.

Jakk’s Magic Beans Workshop:  Julie Keefe (a/k/a Jakk) offers Reiki and Feng Shui services, as well as one-of-a-kind creations to encourage, support and enhance your connection to well-being.  Visit her website to learn more and to feast your eyes on her wire-wrapped pendants!  Cincinnati based.

Mandala Monday is a new feature being offered by Julie Keefe (more about her above).  A mandala is a symbolic circle for healing.  It feels peaceful to look at and helps you focus too. Even better, she posts a new mandala each Monday  for you to color and submit for prizes.

This article is a yoga nidra FAQ on setting intentions & sankalpas for making durable positive changes effectively.

Yoga nidra is rapidly gaining in popularity these days, mostly because it’s so blissfully exhilarating.  Yoga nidra (pronounced nih-drah) means “yogic sleep” and is an ancient yoga practice with benefits supported by modern-day science.  It’s a powerful experience of progressively relaxing and restoring physically, energetically, mentally, and emotionally that naturally opens us to accessing our intuition, unconditional joy, and deep restorative peace.  It’s very refreshing too.  In fact, one hour of practice is equivalent to four hours of sleep.  See more documented benefits of yoga nidra here.

The yoga nidra process also makes it completely possible to clear out useless habits and bring about positive and durable changes to your lifestyle and positive personality changes by using a sankalpa at the start and the end of the practice.  A sankalpa is a special intention, a self-selected resolve that you choose yourself.  It’s a sacred vow and promise you make in support of your highest truth. Sample sankalpas are “I am courageous,” or “I have confidence,” or “My life is worthwhile.”   It’s a quality that helps you become or do something worthwhile with your life.  Likewise, it can be a reflection of your True Self such as “I am conduit of love,” or “My true nature is peace.”

How yoga nidra helps you make behavior changes and enables you to develop positive personal qualities.

“Our day-to-day frame of consciousness (beta brain waves) makes it extremely difficult to make and maintain our good intentions because they crash into our long term conditioning, habits, and social pressures,” as reported in Yoga Nidra for Complete Relaxation and Stress Relief (New Harbinger Publications, 2015).  “Through no fault of your own, your mind is simply not very receptive to making these changes.  During yoga nidra, we knowingly, consciously, and consecutively experience different types of brainwave levels that are receptive to change that include alpha, theta and delta frequencies and are associated with levels of consciousness.  The level reached during yoga nidra depends on the depth of your experience.  When we implant a resolve in the subconscious mind, useless thoughts and behaviors can be weeded out and the conditions are created for significant and transformative change to take root and grow.”  Success is fortified by staying with the same sankalpa from practice to practice until it becomes a reality and takes root.  Consistency counts.

Setting Intentions & Sankalpas

Time is set aside at the beginning of yoga nidra for a sankalpa to reveal itself naturally instead of intellectually.  Making intellectual sankalpas rarely yield results.  In other words, one that you “should” make or one to please others.  Instead, have one that resonates and rings true with you.  Go for a balance between letting it come to you intuitively and thinking it through.  Furthermore, you could have one specific to help with weight loss, getting more exercise or stopping an unhealthy habit, but it’s advised that you pick a grander quality instead.  In doing so, the behavior change is likely to happen anyway and you will also reap many more benefits.  For example, if you choose kindness as your sankalpa, true self-kindness will lead to eating better and exercising more by being kinder to yourself in support of your health.  In addition, kindness will naturally bring on generosity, patience, and other positive qualities.

Word your sankalpa positively, in the present tense, clearly, and concisely.  Keep it consistent.  Back it up sincerely with gratitude and inner will.  If using “I am” seems too challenging or too mindboggling, try adding “more and more” to it.  For example, “I am content, more and more.”

Sample Sankalpas:

• I am kind.
• I am trusting.
• I am accepting of my feelings. Or, I accept unhappiness as part of my human experience.
• I have abundance.
• I am grateful for a peaceful nature.
• I embrace all of who I am.
• I enjoy life fully.
• I welcome health and wellness.
• My true nature is joyful.

Using a Sankalpa during Yoga Nidra.

A sankalpa is first silently said at the beginning of your yoga nidra experience and with your whole heart.  It helps if you use your senses to imagine what it would be like if it were already true.  Once again, repeat your sankalpa several times near the end of yoga nidra.  Namely, when you are totally at ease and in the fertile delta brainwave state, and before coming back to full awareness.  This is when your brain is most receptive.

Outcomes

I had my doubts about the effectiveness of using a sankalpa, especially when writing Yoga Nidra for Complete Relaxation and Stress Relief, so I put it to the test with a variety of students.  Much to our delight and satisfaction, results started rolling in.  Find out for yourself by reading their stories in the book.  Better yet, try it yourself.  Please let us know about your experience.

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.

Resources: Books, Recordings & More

Get yoga nidra downloads here.

NEW! Yoga Nidra Meditations: 24 Scripts for True Relaxation

Experience peace and deeply restorative rest that heals your body, mind & spirit. Features 24 Yoga Nidra scripts written by author Julie Lusk and 12 of the world's master teachers. Enjoy 6 levels of relaxation for a joyful meditative experience. Learn to use yogic sleep to revitalize your inner reservoir of intuitive understanding and unconditional joy. Audiobook available. CLICK the blue title link above to find out more...

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 Essentials CD

Find your calm spot. Brighten your energy. Enjoy a more meaningful life. Experience 6 levels of relaxation. Reclaim optimal health for your body, mind & heart. Laura says "My focused mind easily. I was 100% worry-free. It's wonderful." By Julie Lusk, 6-time author. Digital downloads available.

Author: Julie Lusk, M.Ed., E-RYT 500

Handy Links 

• Learn about chakras and their influences | Get your Complete Chakra Chart
• Chakra Balancing with Sound Healing. Use the Elemental Chakra Tone Chart to balance your chakra energy by either increasing or decreasing their energy with sound, color, and special mantras. The Vedic (Yoga) and Tibetan notes and tones are given. It’s fun.
• How to balance chakra energy with toning and hand & finger movements called mudras.
• Get info related to chakra elements, directions, sounds, senses, and other attributes 
• Chakra Energy Flow Meditation
• Understanding OM | AUM
• Book a Musical Sound Bath session