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Understanding OM | AUM

OM |AUM conveys universal peace, harmony, and divinity. Om is the sound vibration of the true Self (Atman) and exemplifies supreme consciousness. The sacred vibration of Om (Hindu, Buddhist, Jain) is similar in sound and meaning to Amen (Christian), Amin (Islamic). Notice how Shalom (Hebrew) and Om Shanti (Sanskrit) share similar sounds expressing peace.

Comprehensive in nature, Om is visualized by the image (yantra) above. It is the cosmic, primordial sound vibration of divine universal consciousness. Like other mantras, it transcends the mind and emotions. Its celestial qualities can be revealed and actualized when one’s body and mind vibrate to its sacred sound through repetition (japa). Repetition can be done out loud to influence us physically, whispered or with one’s lips for a mental-emotional effect, and silently for inspiring one’s higher Self.

Om is naturally heard when breathing out slowly. Start with your mouth open. Breathe out to hear aaahhh. Listen for ooouuu as your lips begin closing. You will hear mmmm when your lips close. Listen to the silent pause afterward.

The full meaning of Om is infinite. Over time, chanting Om and/or visualizing it personally can reveal its significance. Reading about it is helpful but cannot reveal its power. For inspiration, here is some of its meaning and symbolism. Colors are provided to aid understanding of the relationship between the visual and auditory experience of Om.

Written and compiled by Julie Lusk. Primary sources: Vedas, Mandukya Upanishad, Bhagavad Gita, and Yoga Sutras. ‘The Secret Power of Yoga’ by Nischala Joy Devi. Diagram and explanation of OM’s symbolic significance by Sreedevi Bringi.

OM Sound and Symbol– pdf Chart to Print

Sound vibration	A (aaaah)	U (oouuu)	M (mmmm)	Silent Om
Visual symbolism	Bottom left curve	Side curve	Top left curve	Crescent moon = Illusion. Obstacles
				Dot = true Self
Aspects of time	Past	Present	Future	Timeless
Aspects of focus	Outward	Inward	Outer inner harmony
Aspects of being	Body	Mind	Spirit	Absolute
Chakra energy	Lower chakras	Middle chakras	High chakras
4 awareness states	Waking \|Duality	Dreaming	Sleeping \| Nonduality	Turiya (4^th state)
4 mind states	Conscious	Subconscious	Unconscious	Turiya (4^th state)
3 realms	Earth	Atmosphere	Heaven
3 gunas (attributes)	Rajas (overactivity)	Sattva (harmony)	Tamas (inactivity)
3 universal forces	Creation	Preservation	Dissolution
Trinity	Brahma Father / Mother	Vishnu Son / Daughter	Shiva Holy Spirit

OM Sound and Symbol– pdf Chart to Print

4 Ways to Stop Freaking Out

October 17, 2016 by Julie Lusk

I don’t know about you, but nearly everyone I know is freaking out. Watching the daily news is enough to shake anyone up. Plus, nearly all of us have everyday pressures at work and home that never seem to let up.

Here’s 4 ways to stop freaking out and refresh yourself …

Refresh your mind

a. Take a news fast. Turn off the tube and shut down the smartphone for a while. You’ll be amazed by it.

b. Practice mindfulness . Why jump into a future of doom and gloom. Instead anchor yourself in this moment and enjoy the outdoors, cuddle your pet, have a good laugh.

c. Listen to Guided Mindfulness Meditations: Practicing Presence & Finding Peace. The net effect is calmer nerves, a brighter outlook, stronger memory, sharper focus, and a more balanced perspective. Or get Yoga Nidra for Complete Relaxation and Stress Relief as a book and audio set (New Harbinger, 2015)

Take charge – Chaos or calmness is up to you

a. Quickly reset your nervous system and brighten yourself up with breathing better. It makes a world of difference

b. Completely relax yourself physically, mentally, emotionally and more. Experience bliss with yoga nidra. See a list of yoga nidra benefits here.

c.Take a “2-Hour Nap in less than 10 Minutes.” (free video)

Practice self-care

a. Get some sleep – Oh, can’t sleep? Practice yoga nidra. (1 hour = 4 hours sleep). Listen to Yoga Nidra: Guided Meditations for Relaxation and Renewal It will help you get to sleep too.

b. Eat and drink with good nutrition in mind (mindfully of course). Avoid excessive food, alcohol, caffeine, and sugar.

c. Treat yourself to beauty – outside in nature, museums, get a treatment at the spa

d. Do something you enjoy – exercise, color, sports, see a movie, call a friend, hobbies, etc.

Ask for Help

Asking for help is not a sign of weakness. Talk with a trusted relative, friend or spiritual adviser. If you want professional help, obtain a referral for services from your local Mental Health Association or the National Mental Health Association.

Eye Exercises to Improve Vision

October 20, 2018 by Julie Lusk

Computer and device screens seem to torture your eyes causing them to become tired and dry in no time at all. Poor lighting, glare, dry air, and constantly staring at the monitor all contribute to eye strain.

Chances are good that it’s hard to recognize how exhausted your eyes are until they feel tired and dry or your head aches. Here are a few preliminary steps you can take to avoid such strains:

If possible, adjust the screen colors so they aren’t too hard on your eyes; try soft colors for a nice change.
Avoid glare by choosing a place for your computer that doesn’t reflect windows or lights. Remember to wipe your screen off regularly.
Remember to look away from your screen every fifteen minutes or so. It’s too hard on your eyes to do such close work without a break. Do it now!

Eye Movements

After a while, eye muscles tire out and it becomes harder to focus. To prevent this from happening, you can practice these eye movements. They will strengthen your eye muscles and eyesight and stimulate the brain. Visual, auditory, and sensory perception can increase. Do them sitting up, standing, or lying down.

Here’s How

Start doing the eye movements slowly and pick up the pace after you can do it smoothly without jerks.
Switch off by first paying more attention to the eye movements than to the visual effects. Next, take a moment to focus on both ends of they eye stretch.
Remember to keep your head still as you do the eye movements. Let your facial muscles relax as well.

First Variation: Up and Down

With your head and neck evenly aligned and movement-free, look up as far as you can and try to see up and over your head. Then look down as if you would like to see under your chin. Keep doing this for about 15-20 times in a row.
Follow this by bringing your eyes back to center and blink them a couple of times.
Afterward, rest with your eyes closed and take several deep breaths.
Smile

Second Variation: Side to Side

This time look quickly to the right and try to see behind your ear, then rapidly look to the left and try to see behind your left ear. Keep looking back and forth for 15-20 times.
When finished, bring your eyes back to center.
Blink a few times and rest them with your eyes closed.
Smile

Third Variation: Eye Circles

Keep your head still and look up. Circle your eyes in a clockwise direction three times.
When finished, bring your eyes back to center and rest with closed eyes for a few breaths.
Circle your eyes in a counterclockwise direction three times.
Blink a few times and rest them with your eyes closed.
Smile

Palming will rest and relax your eyes, calm your nerves, and quiet your mind. Your respiration will increase as long as you remember to breathe deeply and fully.

Rub your hands rapidly together with your palms and fingers touching. Keep rubbing until you feel the generation of some heat and energy.
Next, rest your elbows on your desk.
Cup your hands and gently place them over your closed eyes (no glasses). Let the warmth and darkness soothe your eyes.
Take several long and easy breaths as you imagine the tiredness being released with your out-breath, and energy and vitality returning with your in-breath.
Smile

Chidakasha: Quieting the Mind by Stilling the Eyes Using the sense of sight is a very effective centering technique. Doing so can have a beneficial effect on the brain as well. Have you ever noticed that you can still see even with your eyes closed? All that is needed is to try. You might see it as darkness, designs, colors, spots, or a combination. It does not matter. What matters is passively focusing your attention on what is being seen and watching it as it changes. Have fun watching whatever appears as it comes and goes on the inside screen of your closed eyelids. This brings you into the moment and quickly settles down mental restlessness. Yogis refer to watching this inner space of consciousness as Chidakasha. ( Yoga Nidra for Complete Relaxation & Stress Relief, page 115)

Note: If somebody catches you doing this, be prepared to say something clever like, “Can’t a person even pray around here?” Your other option is to tell them what you’re doing and have them join in.

Notice the benefits and smile.

This one of the many exercises you can do while at your keyboard, in your car, or whenever you want to feel better.

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

Wholesome Resources

Mind-Body Mastery through
Yoga, Meditation, Guided Imagery,
Stress Relief & Wellness

Wholesome Resources is a company that believes stress management, wellness promotion, and mind-body techniques and strategies are indispensable to thrive in today’s world and essential for personal and professional growth. Established in 2000 by Julie Lusk.

Services include:

Workshops,
Resource Materials: Books, CD’s, Newsletters, Articles.
Professional Training: conferences, businesses, retreat centers, and more.

Clients include (partial list)

Businesses: Proctor & 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 (7 years), Jesuit Spiritual Center (9 years), Discovery Yoga (4 years), Sivananda / Bahamas, Satchidananda – Yogaville 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)
Non-Profit Groups: American Heart Association, American Cancer Society, Jamaican Cancer Society, Council of Community Services, American Red Cross

Stress management and wellness program development and resource materials:

City of Staunton, Roanoke College, Medco Health, Alive and Well Coalition, and many others.

Julie’s relaxation, imagery and affirmation CD’s are used by:

Good Samaritan Hospital, St. Elizabeth’s Medical Center, American Heart Association, Hospice of Cincinnati, American and Jamaican Cancer Societies, VA Tech and other organizations nationwide.

Media interviews, appearances, articles:

Yoga Journal; Cincinnati Business Courier, Cincinnati Woman (front cover), Roanoke Times & World News, ESPN-WBOB, WVXU and WVTF public radio; ABC-TV; NBC-TV; Fox-TV; Hong Kong Metro Post; New Woman Magazine; and more

Please contact Julie Lusk now:

513-248-9642

Click here to email

Guided Imagery Course at Sivananda ~ Bahamas

April 9, 2013 by Julie Lusk

Are you ready to tune yourself up and get powerful and practical tools and techniques to overcome stress, improve your health, and gain amazing insights to guide you forward?

If so, please register for my upcoming workshop on Guided Imagery & More to be held in May at Sivananda Yoga Retreat Center in the Bahamas.

We will explore several wonderful types of guided imagery within the context of the seven major chakras (energy centers) and the five koshas (sheaths). You will enjoy the experience of relaxing deeply and activating your energy by the stunning ocean, surrounded by beautiful gardens and awesome people. There’s also yoga, meditation, chanting, delicious food, and so much more!

You’re invited, so please come and bring your friends. You will benefit no matter what your level of experience is. It’s perfectly beautiful

The Bahamas are very easy to travel to. Accommodations are comfortable and affordable. English is spoken & USA money is used. Passport is required.

9 CEU’s are offered for nurses, social workers, licensed mental health workers and counselors (NBCC).

What: Guided Imagery and Creative Visualization Course

Presenter: Julie Lusk, M.Ed., NCC. Author of Yoga Meditations, 30 Scripts for Relaxation, Imagery and Inner Healing, Wholesome Relaxation CD, Power of Presence CD, and many others.

Where: Sivananda Yoga Retreat, Paradise Island, Bahamas (easy cab ride from Nassau Airport)

When: May 24-26, 2013 – Check here for more times, places and dates.

Click here for details and registration info.