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

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Yoga on Demand

Get Yoga on Demand!  Get unlimited yoga classes for streaming for personal, non-commercial use. Bonus videos & info links included.

It’s the perfect way to rekindle your health, happiness, and sense of wonder.

I’m having a great time with the Yoga on Demand! Lori N 

Practice anytime @ any hour.
Now till July 1, 2026

Class plans go month-to-month.

On sale now!
Only $45 for the entire month!
… Regular price is $60 

All you need ..

  • Smartphone, tablet or computer.
  • Zoom. Get it free here.
  • Yoga mat or towel and a floor.
  • Optional props (blankets, pillows, etc.)

Yoga on Demand works great for me.  DJ

Yoga Zoom Options |  In-person Options

Pick your plan.  Book it now.  Enjoy!

How it Works.

  • Pick your plan from 3 options.
  • Add it to your cart. 
  • Plans are only valid for dates specified.  Subscriptions go month-to-month. 
  • Get access link to your class plan in the Transaction Receipt on registration. Check spam or junk mail if you don’t see the link.

On sale now! Just $30 per plan | Regular price is $60 | | Contact Julie Lusk to pay by check or request a scholarship. 

I love Yoga on Demand. Thanks!  CR

♥ Plan A …. 5 Yoga Nidra Relaxation – Audio Classes

  1. Heartfelt Yoga Nidra Meditation | Feel relaxed and balanced by gently moving your awareness throughout your body. Sohum breathing is used as a mantra. Calm your mind and emotions with inner eye gazing (chidakasha). Awaken your intuition and inner guidance with guided imagery. Enjoy ample time to dwell in the peaceful presence of Yoga Nidra. A heartfelt pledge (sankalpa) is used to support enduring change.
  2. Tender Time Yoga Nidra | Relieve physical tension with a light progressive muscle relaxation (PMR) exercise. Balance energy and awareness with the booster breath that adds a pause and an extra boost after inhaling and exhaling. Mindfulness and guided imagination easily leads you into feeling peaceful and spacious. Intuition and unconditional joy often result. A heartfelt pledge (sankalpa) is used.
  3. Yoga Nidra for Restoring & Enhancing Health & Wellbeing | Generate deep calmness and enhance immunity and cell renewal using autogenic training with a special healing breath.  Experience health-enhancing intuitive guidance for insights. Enjoy guided imagination for remembering wellness to enhance health.
  4. Drop into Yoga Nidra Quickly | Relax completely by lifting and dropping portions of the body, a good substitute for anyone with contraindications for tensing muscles (PMR).  Rinse away tension with an imaginary waterway. Intuition comes alive when an imagined animal appears to give and receive messages. Peace and joy are sprinkled down for absorption.
  5. Yoga Nidra Heart Connections | Experience an amazing Yoga Nidra journey through all the dimensions of the heart starting with the physical organ itself to the heartbeat of lifeforce energy. The windows of the emotional heart are acknowledged and wiped clean to reveal the clarity of ones’ knowing heart and and the spiritual heart connection to ones’ path with a capital P.  Live harp music is played throughout.

Plan A 

♥  Plan B… 5 Hatha Yoga Posture – Video Classes| All classes include muscle and  joint warm-ups, breathwork, and mindfulness.  Enjoy savory savasana time for gaining relaxed energy.

  1. Tone & Strengthen | Yoga to strengthen and flatten abdominals, tone back, legs, hips, and more. The psoas sequence is featured.
  2. Fortify Bones, Muscles & Flexibility | Features 12 postures scientifically proven to increase bone density and improve alignment. Postures for balance and for strong muscles and bones are featured. Get a 75-minute and a 30-minute practice videos.
  3. Good for Core Alignment | Improve core strength, alignment, and energy.
  4. Moon Salute | Practice a fun yoga sequence that has it all … Flexibility. Strength. Coordination.
  5. Chair Yoga | Benefit from yoga sitting down. Additional info given from Julie Lusk’s book, Desktop Yoga (r)

Plan B

♥  Plan C … 3 + 3 is 3 Yoga Nidra Audio Classes + 3 Hatha Yoga Video Classes

Yoga Nidra

      1. Heartfelt Yoga Nidra Meditation | Description above
      2. Tender Time Yoga Nidra | Description above
      3. Drop into Yoga Nidra Quickly | Description above

 

Hatha Yoga Postures

      1. Fortify bones, muscles & flexibility | Description above
      2. Tone & Strengthen | Description above
      3. Chair Yoga | Description above


Plan C

Registration Help..

  1. Click here for the CART to review your order & check out. The cart is also in the right column and down below.
  2. Get access link to your class plan in the Transaction Receipt on registration. Check spam or junk mail if you don’t see the link.  You will be emailed sign-in info and instructions. Look in spam or junk mail if you don’t see it.
  3. Contact Julie Lusk anytime 

Click now to see Julie Lusk’s catalog of 6 books, dozens of audios, and more, including her book, Yoga Nidra for Complete Relaxation & Stress Relief.   

Contact me anytime!  

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Solving Holiday Stress

by

Solving Holiday Stress

Whether you’re celebrating Thanksgiving, Christmas, St. Nicholas, Kwanza, Winter Solstice, Navidades, Hanukkah, St. Lucia Day, Boxing Day or New Year’s, the holidays are inherently stressful.

Decide now whether this year will be full of the season’s stressful traps or fulfilling with plenty of treasures to be thankful for.  Now is the time to set priorities and make the necessary changes so the holidays are inspiring and energizing instead of a drain.  It’s especially important to pay attention to what your needs and wishes are for your body, mind, and heart while finding the balance with sharing with others.

Operating on automatic can add even more stress causing unhappiness, sickness, poor relationships and lack of energy. Why not improve your ability to handle stress by practicing the following effective ways to cope with stress.  I DARE you to Relax!  Please check out the CD’s down below too.  Each provide helpful tools and techniques for renewal.  They make excellent gifts too.

DARE to Relax includes: D = Diet; A = Attitude and Awareness; R = Rest, Relaxation and Relationships; E = Exercise.

DIET: Don’t deprive yourself of essential nutrients, vitamins and minerals that can help you reduce the effects of daily stress.  Stress uses up your supply of vitamins A, B and C which can lead to feeling irritable and tired.  Calcium is essential for your central nervous system to function normally.  Without enough, your nerves become frayed.  If you consistently eat well-balanced meals, you can fortify your system giving you the nourishment to guard against the harmful effects of stress.

Eat a nutritious breakfast

Choose fresh fruit, vegetables and whole grains

Choose baked or broiled food instead of fried

Cut down on too much fat, salt, sugar, caffeine, alcohol, additives and preservatives

Maintain a healthy weight

Choose holiday foods with care.  Eat the special things that are delicious and bring you in touch with warm memories.  You really don’t have to eat everything to get the taste of the holidays.

ATTITUDE AND AWARENESS: Research shows that as much as 75% of illnesses are the result of experiencing too much stress.  Not being able to handle stress properly can decrease the effectiveness of your immune system.  Become more aware of how you respond to tension and stress in your life and begin to make adjustments.  Are you responding appropriately?  Could you be over-reacting?  Is it possible to avoid or change a situation that causes you anxiety?  By improving your awareness and improving how you react to stress, it might be possible to avoid some of your headaches, stomachaches and other problems.  Try laughing.  Laughter is like internal jogging.  It aids digestion and improves alertness and productivity by sending blood and oxygen to your brain and increases the production of the body’s catecholamines.

Learn to accept situations you can’t change; give in once in a while

Learn to communicate with others; talk your worries out

Take one thing at a time; don’t take on too many changes at once

Manage your time more effectively; don’t procrastinate

Be positive and realistic

Express your feelings in healthy ways

Create variety in your work; do old things new ways

REST AND RELAXATION: It is much easier to handle stress if you are rested and know how to remain calm.  Getting 7 to 8 hours of sleep every night is essential.  Although recreation and being diverted from stress is helpful (playing a sport, watching a movie) true relaxation is different.  It involves giving yourself an honest break from activity and excess stimulation.  Breathing deeply, smoothly, slowly and from the diaphragm is relaxing since it too sends a fresh supply of blood to the brain and throughout the body.  It oxygenates your system and even slows down the heartbeat.

Plan leisure time; take breaks

Spend time on a hobby; seek new interests

Schedule some quiet time alone every day; meditate; pray

Have fun, play and laugh

Cut down on noise levels at home and work; turn the radio or TV off

Replenish yourself with therapeutic relaxation, guided imagery and affirmations. See the suggestions for CD’s below to feel rejuvenated improve your outlook and help your health.

EXERCISE: When under stress, there is an increase of adrenalin in the system as part of the flight or fight response, which can drain you of energy if not effectively released.  Exercise regularly to work stresses off positively.  This can improve your productivity and increase your energy.  Be sure to choose physical activity that you enjoy.

This may be the year to tamper with holiday traditions so the spirit and meaning of the holidays are once again filled with tidings of comfort and joy.

Help for the holidays. These CD’s will replenish your energy and renew your outlook.  They make great gifts too!

Wholesome Energizers CD
Wholesome Energizers CD
Listen often to release stress, refresh your outlook and feel calm. Feel rested, rejuvenated and ready for the rest of the day. Introduction and 3 tracks featuring a relaxation exercise, beautiful guided imagery and helpful affirmations to bring your energy back. CLICK the blue title link above to find out more...
Quantity:  
Price: $9.99Price: $16.95 
Wholesome Relaxation CD
Wholesome Relaxation CD
Experience deep relaxation, inspiring imagery and affirmations to enhance your personal health, increase strength, and improve your overall well-being. This is used by Good Samaritan Hospital, American Heart Assn, American Cancer Society and others. CLICK the blue title link above to find out more...
Price: $16.95
Price: $9.99
Quantity:  
Power of Presence CD
Power of Presence CD
Gain the benefits of meditation with comfort and ease. You'll soon solve workplace stress and easily handle personal challenges and health issues. CLICK the blue title link above to find out more... Digital downloads are available.
Quantity:  
Price: $9.99Price: $16.95 
Real Relaxation: Yoga Nidra CD (Shop @ Amazon / iTunes = We are sold out temporarily)
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...
Price: $16.95
Price: $9.99
Quantity:  

Not Sleeping Soundly?  Here’s Help

by

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.

half asleepAs 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
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 

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 Julie Luskworkshop 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

Details Wholesome Relaxation CD

Wholesome Relaxation

Written and narrated by Julie Lusk.
Original instrumental music by Tom Laskey

Wholesome Relaxation CD
Wholesome Relaxation CD
Experience deep relaxation, inspiring imagery and affirmations to enhance your personal health, increase strength, and improve your overall well-being. This is used by Good Samaritan Hospital, American Heart Assn, American Cancer Society and others. CLICK the blue title link above to find out more...
Quantity:  
Price: $9.99Price: $16.95 

 

 ~~~

Wholesome Relaxation CD
Track Sequence and Sampler

Listen to Wholesome Relaxation to experience deep relaxation, inspiring imagery and affirmations to enhance your personal health, increase strength, and improve your overall well-being.  It will help you reduce worry, help you sleep soundly, relieve stress, improve your outlook and more.

  1. Introduction (3 min.)
    Tips to get the most from your Wholesome Relaxation CD. May skip after first play.
  2. Wholesome Breathing mp3( 8:40 min.)  Dissolve tension and experience feeling relaxed and calm.
  3. Magical Sea (11:30 min)
    Enjoy an inspiring walk along the water’s edge using guided imagery.
  4. Affirmations mp3(8:21 min)
    Awaken your courage, contentment, and a positive outlook.

Wholesome Relaxation is being used by:

  • American Cancer Society
  • Wellness Community
  • Virginia Tech
  • Good Samaritan Hospital
  • St. Elizabeth Medical Center
  • Lewis-Gale Medical
  • Jamaican Cancer Society
  • Cancer Family Care
  • Mary Maguire Foundation
  • More
Wholesome Relaxation CD
Wholesome Relaxation CD
Experience deep relaxation, inspiring imagery and affirmations to enhance your personal health, increase strength, and improve your overall well-being. This is used by Good Samaritan Hospital, American Heart Assn, American Cancer Society and others. CLICK the blue title link above to find out more...
Quantity:  
Price: $9.99Price: $16.95 

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