Search Results for: wp-content/uploads/2010/08/library/yoga-mantras-chants/details-yoga-meditations-book-and-cd-set/details-wholesome-energizers-cd

Desktop Yoga Workshop

Chair Yoga for the Workplace keeps employees alert and productive during the business day.

Contact Julie Lusk by email for details and scheduling to book her for your Employee Training, Conference, Workshop, and Lunch and Learn sessions.

Simple chair exercises can help prevent chronic problems such as lower back and neck pain, carpal tunnel syndrome, and other repetitive stress injuries.

A study in the Journal of the American Medical Association (JAMA) showed that yoga-based chair exercise and stretches are more effective in reducing carpal tunnel syndrome symptoms than using wrist splints or no treatment (Nov. 11, 1998). Desktop Yoga ™ can also improve morale, productivity, attitudes and attendance.

As the creator and author of Desktop Yoga ™ (Penguin Group, 1998), Julie Lusk has designed ‘do it now ‘ exercises that can be done right at the workstation that are effective, portable and easy.

During a typical session, participants will:

Learn to do self-care chair yoga stretches that can be done at their own desk. Specific stretches are done for the neck, shoulders, wrists, face, back and legs. Sequences are also available to increase energy, improve creativity or to reduce frustration.
Take a “2- hour nap in 2-minutes”.
Receive a brief review on the importance of proper ergonomics.

The Business Courier featured the value of Desktop Yoga in the article “Training the Body to Coast can help with Relaxation.” (pdf)

One of the most effective ways of letting go of work stress before you get home is by taking care of it as it arises, said Julie Lusk, author of “Desktop Yoga ®.” Lusk, president of Wholesome Resources, a stress-management company in Milford, teaches people how to do stretches, breathing and relaxation techniques right at their desks to relieve tension and get on with the day. See this article.

Don Kemper
President, Healthwise, Inc
“Julie Lusk has a unique style of presentation that seems to peer inside each member of her audience. Her wellness workshops in yoga, relaxation, and stress management include an extra dimension that leaves an imprint of peace and mindfulness on each participant.

Medco Employee
Desktop Yoga showed me how to release stress quickly. Easy to remember tips. I feel great!

MedcoHealth

I get neck and back and shoulder pain when I work. It’s already gone after this short Desktop Yoga session. My muscles felt really loose and relaxed after the exercises. It’s great!
Will help with concentration and stress relief.
You can relax at your desk so you will be better able to handle the stress of the day and be nicer to the people you talk to on the phone. Thank you. This should help at work and home.
It will help to ease some of the stiffness and fatigue that I feel when I sit for too long.
I learned how to prevent injury in the future and have more energy.
I now have something positive to do when I need a break from my work instead of bothering my co-workers by talking to them.

Fidelity Investments

95% rated the content as excellent or above average

97% rated the speaker as excellent or above average

97% rated the program as excellent or above average.

I was amazed at how relaxed and comfortable I felt by the end. I enjoyed learning by doing.
Easy to remember tips. I’ll be able to focus more during the day.
I believe this will help me when I’m at work and I get stressed.
I liked learning the relaxed breathing techniques. I felt much more relaxed, at ease and calm after taking the “2 hour nap in 2 minutes.”
I learned how to stop and take a break if I’m stressed and overwhelmed to regroup
How to be more aware of how my body is reacting when stressed and what to do

Ethicon Endo Surgery (Johnson and Johnson)

100% rated the content as excellent or above average

100% rated the speaker as excellent or above average

100% rated the program as excellent or above average.

I learned to release stress quickly. The instructor had excellent content. Very beneficial.
It’s important to take time to relax and reduce stress.
The stress fighting techniques allow me to be more focused and a better team player
The info on the mind/body connection was excellent
Stop being a perfectionist – I am one and it is stressful
You have reinforced the idea that I can do anything I put my mind to!!
Everything was interesting. I learned relaxation tips to gain more energy.

Lenscrafters

98% rated the content as excellent or above average

100% rated the speaker as excellent or above average

98% rated the program as excellent or above average

I learned how to feel rejuvenated at work. It was excellent. I’m glad I attended.
Learned a lot in a short period of time.
I need to learn how to relax. My stress level is out of control. The techniques were easy. I felt so renewed and relaxed afterwards
Great ideas that can be implemented at one’s desk

Book Julie Now

Julie travels from Cincinnati, OH

Julie T. Lusk, M.Ed.
Wholesome Resources
Milford, OH 45150

Greater Cincinnati Area

Click here to email

Chakra Balancing with Toning and Hand Mudras

Chakras, Mudras, and Sound Healing

Learn an Elemental and Chakra Meditation with
Hand movements, Color, Sound, and Intention

The major chakras are spinning wheels of energy that span from the base of the spine to the crown of the head. They guide the wellbeing of our bodymind and LifeForce energy.

Chakra energy can be balanced, excessive, or deficient. Being out of balance can negatively influence your actions, relationships, as well as your physical, mental, and emotional health. Use my Chakra Chart to determine if your energy is in balance or not. You’ll get a variety of helpful strategies to improve your wellbeing.

Yoga Mudras are yoga positions, gestures, and seals for your hands and fingers that facilitate health, healing, psychological balance and spiritual transformation. They are effective, easy to learn, practical and powerful. Mudras can be a powerful and effective way to help gain balance and have better health by either increasing or decreasing chakra energy.

Sound healing can also be used for chakra balancing.

Elemental & Chakra Meditation with
Hand Movements, Color, Sound, and Intention

See how the fingers and the thumb are associated with specific chakras and their associated sounds with this color-coded hand diagram.

Bija sounds encode the 5 elements into sound and increase and attract energy. They are lam, vam, ram, yam, ham, Om, and silence. They are pronounced with a ‘U’ sound and rhyme with hum. Vowel sounds decrease and disperse energy.

Experiment & Discover | Hum. Play a variety of sounds, tones, notes, and musical instruments. Use your intuition. Tune in and trust your direct experience by listening and noticing your physical and energetic response.

Mudra Hand Meditation | Tone & touch the thumb to each fingertip on both hands. Try starting on the ring finger (4^th finger) for the first chakra. The index and thumb are used for both the 3^rd and 4^th chakras. Join fingertips and thumb for OM. Reopen hand for silence. Alternatively, try starting with the OM and descend from the crown chakra to the root using the associated finger and sounds.

Tuning Fork Meditation | Listen to unweighted tuning forks associated with the chakra notes. Touch a weighted OM fork to fingertips and center of palm on both hands. Treat both hands.

OM | Find out about the purpose, meaning, symbolism, and benefits of OM.

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

Yoga Meditations: Timeless Mind-Body Practices - Book & CD set

Awaken joy, peace and inspiration with this yoga meditations book. Yoga Meditations contains a wide variety of mind-body practices, such as: * Guided relaxation exercises * Breathing practices * Yoga Nidra * Meditations and guided imagery * Affirmations * Yoga postures and meditations for each chakra * Yoga wisdom for contemplation Get a FREE Wholesome Energizers CD in every book! CLICK the blue title link above to find out more...

Chakra Chart

Finally! A complete Chakra Chart with all the chakra names, locations, colors, sounds, yoga postures, breathing techniques, psychological & energetic influences and more. There's handy tips for using the chart on the reverse side. It's 8 1/2 by 14" and laminated. CLICK on the blue title link above to find out more...

Chakra-Based Guided Meditations

Real Relaxation Yoga Nidra takes you into a deeply relaxing and powerful restful state of being fully aware while being in the state of deep yogic sleep. It helps with balancing chakra energy, and can improve immunity, heart health, relieve stress and give you inner peace and balance.

Get it from Amazon, iTunes, Spotify & other online stores

Chakra Chart of Elements, Directions, Sounds, Senses, Attributes +

Chakra Chart of Elements, Sounds, Directions, Senses, Attributes, and Koshas
Composed by Julie Lusk – Jan 2024

Ancient and modern cultures, countries, and teachings have acknowledged and honored the directions, elements, seasons, and the chakra energy centers and their sounds to help provide them with meaning and purpose. See more below the chart.

Chakra	Vedic Sounds Activating Dispersing	Elements Bhuta	Direction	Senses Indriya	Attributes	Koshas Sheaths	Other
Root Muladhara	Lam (as in Lum) O (as in toe)	Earth Prithivi	Below Down	Smell Gandha	Ground Central	Anna Physical	Present
Sacral Svadhisthana	Vam (Vum) OO (two)	Water Apas	Left East	Taste Rasa	Flow	Anna Physical	Ida Nadi
Solar Plexus Manipura	Ram (Rum) Ah (awe)	Fire Agni	Right West	Sight Rupa	Energy – Action	Prana Energy	Pingala Nadi
Heart Anahata	Yam (Yum) AA (play)	Air Vata	Inward Central	Touch Sparsha	Feeling	Prana Energy	Sushumna Nadi
Throat Visuddha	Ham (hum) EE (speak)	Ether Akasha	Back North	Sound Shabda	Hearing	Mano Mental Emotional	Past
Third Eye Ajna	Om Mmmmm	Light Jyotis	Front South	Light Joytis	Vision – Witness	Vijnana Intuition	Future
Crown Sahasrara	Silence Ing (wing)	All Pervading ———– Maha Bhuta	Up – All Up – All	Beyond Senses	Space	Ananda Joy ———– Atman True Self	Timeless

Through the ages, philosophers, scientists, religious organizations, mystics, shamans, and native peoples from the Americas, Asian countries and other areas have used their perspectives personally and collectively to understand, honor, and respect our place in the world around us. This has been expressed prayerfully and ceremonially, scientifically and soulfully.

Some identify four directions while others focus on six. Sometimes five elements are recognized. There are 118 elements on the periodic chart. It’s summer in one hemisphere while it’s winter in the other. It’s daytime in one part of the world whereas it’s nighttime elsewhere.

Making sense of these variations from reputable sources was both thought-provoking and daunting. It finally dawned on me that there are many right ways to do this. Just because one system says the east connects to the earth and the west with water while other systems say something else doesn’t necessarily make one right or better and another wrong.

The point is to feel these influences and use these connections to better understand these relationships for balancing health and wellbeing personally and collectively.

Don’t be fooled by seeing this information boxed into columns and rows. The lines are there to help clarify the information. Think of it as an intermingling and as a gradual blending. It’s somewhat like how the colors in a rainbow gradually transform from one shade to another and at the same time a color can stand on its own. Ultimately, there is no separation. We are in a unified field of oneness that is as directionless and timeless as it is spacious. http://JulieLusk.com

I compiled this Chakra Chart from my in-depth studies and understanding of yoga combined with the knowledge I’ve gained from my other interests. It is fluid and changeable. It is neither conclusive nor comprehensive. Use it if it helps. Go for something else or come up with your own. Get my Complete Chakra Chart.

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

Yoga Meditations: Timeless Mind-Body Practices - Book & CD set

Chakra Chart

Chakra-Based Guided Meditations

Get it from Amazon, iTunes, Spotify & other online stores

Yoga Nidra’s Benefits

June 27, 2016 by Julie Lusk

Yoga nidra’s benefits are remarkable. Yoga nidra means “yogic sleep.” It’s a comprehensive meditative practice for going far beyond deep relaxation to a place of natural peace and quiet that is tremendously healing for the body, mind, and spirit. Unique skills are developed for handling stress and tension in the short term and for the long run. Yoga nidra feels extremely peaceful and is very refreshing. It’s based on classical yoga and backed by contemporary science.

Here are some of yoga nidra’s benefits from Yoga Nidra for Complete Relaxation & Stress Relief by Julie Lusk, pgs. 42-43, NHP 2015):

Activates the relaxation response and deactivates the stress response. This improves functioning of the sympathetic and parasympathetic nervous systems (ANS) and the endocrine system (glands and hormones).
Improves your overall health
- Increases immunity and the ability to fight germs and infections (Kumar 2007)
- Cellular rejuvenation and repair
- Improves heart functioning by lowering blood pressure and cholesterol (Pandya and Kumar 2007)
- Decreases pain
- Improved control of fluctuating blood glucose and symptoms associated with diabetes (Amita et al. 2009)
- Significant improvement of anxiety, depression and well-being was reported in patients with menstrual irregularities and having psychological problems (Rani et al. 2011)
- Manages pre- and post-surgical conditions (Kumar, page 56)
Reduces insomnia and improves sleep
Increases energy, especially when needed most
Reduces worry and enhances clear thinking and problem solving
Improves and refreshes your outlook
Mood swings and emotional upsets are replaced with greater emotional understanding and stability
Intuition is developed and creativity increases
Improves meditation and enhances its benefits
Integrates, heals, and revitalizes your body, mind and spirit
Enhances your Self-awareness and ability to experience witness consciousness
Transforms thoughts and feelings of separation into a direct experience of wholeness.

Experience yoga nidra’s benefits for yourself. Like most worthwhile things, regular practice yields the best results. This book and audio set is everything you need to get started and will support your practice for years to come.

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.

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.

References:

Amita, S. et al. 2009. Effect of Yoga Nidra on Blood glucose Level in Diabetic Patients. Indian Journal of Physiological and Pharmacol, Vol. 53 (1): 97-101.

Kumar, Kamakhya. 2013. A Handbook of Yoga Nidra. New Delhi, India: D.K. Printworld

_____ 2007. The Healing Sleep; Yoga Magazine (Body Mind Spirit); Published from York Street, London; Issue 50

Lusk. 2015. Yoga Nidra for Complete Relaxation & Stress Relief. Oakland: New Harbinger

Panda, Nursingh Charan. 2003. Yoga-Nidra: Yogic Trance Theory, Practice and Applications. New Delhi, India: D.K. Printworld (P) Ltd.

Solving Holiday Stress

November 29, 2010 by Julie Lusk

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

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...

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

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.

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...