The Distraction Disadvantage
Excerpt from Yoga Nidra for Complete Relaxation & Stress Relief. Julie Lusk. NHP 2015.
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The Essence and Magic of Mindfulness Meditation: What, Why, How and Where
What is Mindfulness Meditation
Mindfulness is defined as the impartial awareness of ones inner and outer experiences practiced moment by moment.
Here is an effective mindfulness meditation exercise from Yoga Nidra for Complete Relaxation and Stress Relief, a book and audio set by Julie Lusk. Try it out and let us know how it goes. Your questions (and answers) are welcome!
B…R…E…A…T…H…E for Mindfulness *
This mindfulness meditation provides seven steps for practicing mindfulness with a twist of meditation. The word “breathe” will help you remember each step. Take your time to fully experience each of the steps before going on to the next.
Process
Breathe fully, slowly.
Release muscular tension.
Engage and Expand your awareness.
Alert to sounds, sights, and smells. Awareness without naming.
Think positive thoughts.
Here and now.
Enjoy the moment.
Why: Benefits of Mindfulness Meditation
Diane Poole-Heller reports that research has shown that the benefits of a mindfulness meditation practice helps develop all 9 functions of the brain’s prefrontal cortex. This happens by practicing 20 minutes daily for only 8 weeks.
- ANS Regulation – Sympathetic and Parasympathetic Balance
- Attuned Communication – felt sense of other’s experience
- Regulation of emotions
- Response flexibility
- Empathy
- Insight – self awareness
- Fear extinction – GABA fibers to amygdala
- Intuition – deep knowing
- Morality
How, When and Where
Mindfulness can be practiced formally by closing your eyes and sitting up straight as in meditation for 20 or so minutes. This builds up your capacity for mindfulness while also developing your brain. It will lift up your energy and lower stress levels. Your productivity will improve, your emotional fuse will lengthen, and your ability to enjoy living is enhanced. Your whole day will go better, even in the midst of stress.
In addition, mindfulness can be practiced informally as well. This is when you practice moment-to-moment awareness during your day-to-day activities. To get started, simply shift your attention to whatever is happening while it happens. For example, impartially check in with sensations from your body (cool/hot, tense/relaxed, etc.), notice how you feel, impartially naming the mood you’re in, and noticing how your emotions are being expressed physically, and by becoming aware of whatever thoughts are taking place. Practically speaking, this is done by taking time, for example, at meals to really look at your food and consciously smell it, taste it, and chew it. Throw in some gratitude if you wish. Or, take a few moments to feel the sunshine, to feel the actual texture of your pets fur or listen to whatever sounds are happening – all in a non-evaluative and nonjudgmental manner. This also goes for noticing however you’re breathing and the level of tension or relaxation that’s present in your shoulders.
* Reprinted from Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk
Guided Mindfulness Meditations: Practicing Presence & Finding Peace Download
Ease into mindfulness with a clean, user-friendly, body-based, joyful approach. Gain calmer nerves, a brighter outlook, stronger memory, sharper focus, healthier body awareness & more balance. Get a long & short guided experience. Learn informal ways to be more mindful during the day. Available at Hay House https://www.hayhouse.com/guided-mindfulness-meditations-audio-download[WPCR_INSERT]
Audio Downloads
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Amazon | Apple iTunes | Google Play Music | Complete CD List
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Class Downloads Online Practice Videos/Audios
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Yoga Nidra Essentials Get this downloadable digital album:
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Sleep Well ~ Yoga Nidra Get this downloadable digital album:
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Blue Moon Rising Get this downloadable digital album:
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Power of Presence Get this downloadable digital album:
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Sa Ta Na Ma Get this downloadable digital album:
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Wholesome Energizers Get this downloadable digital album:
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Wholesome Relaxation Get this downloadable digital album:
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Real Relaxation Get this downloadable digital album:
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Guided Get this downloadable digital album:
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Yoga Nidra Get this downloadable digital album:
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Guided Mindfulness Meditations Pre-loaded player.
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Yoga Nidra Meditations Pre-loaded player.
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Yoga Nidra for Complete Relaxation & Stress Release is here!
Click here for my latest book & free audio download of the 3 main yoga nidra exercises! It’s as relaxing as it is informative and energizing.
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...
Price: $17.95
Instructions: Hatha Yoga, Mindfulness & More on ZOOM
Success – You are enrolled in Hatha Yoga (Zoom)
♥ Welcome! Click here for the Zoom link needed to start class. This link is for you alone – please invite friends to register for themselves.
♥ The class link above will be emailed to you about 45 minutes prior to class time so it’s on top of the email heap. Look in your spam or promotions folder if you don’t see it.
♥ Use this Zoom Tutorial to get up to speed. If needed, download Zoom your app store now. It’s free & easy. The app has more features than using your browser to open the link.
♥ Please sign in by 6:45 pm if you are new to Zoom. We will go over a few things like turning off & on audio, video, speaker & gallery view, etc. Here is a Tutorial on using Zoom
♥ Class starts at 7 pm on Tuesday. “Doors” close at 7:07 for security purposes. You will not be able to join if you’re late. You will still get the video after class. Each class recording is available for streaming and is valid for personal, non-commercial use for 14 days after the session happens.
♥ Use this link for yoga info and sequences.
♥ Zoom Etiquette
Before Class
- Find a good place at home for your device (good Wi-Fi connection, etc.).
- Charge up the batteries on your device. Plug it in if possible.
- Get your mat and yoga props ready.
- Cut down on distractions by closing the door, etc.
- Please arrive a few minutes early to sign in and say hello, just like a regular class. For security purposes, “Doors” close 5-10 minutes after start time and you will not be able to join in.
During Class
- Use “Gallery” view if you want to see the others in class who have their ‘video’ turned on. This adds to the community feel. Once class starts, use ‘speaker’ view which just shows my screen. More about this at class.
- Security measures are in place to keep us safe.
After class
- Watch for an email with a link to watch class again. The link is valid until the next class meets.
- Use this link to register for more classes. It goes to a page to register and pay with either PayPal or a credit card.
Fine Print / Agreement: Sorry, no refunds for missed classes. You will get a recording of the yoga practice (not the discussion) by email within 48 hours after class for streaming for your personal and non-commercial use only that is valid for 14 days. Stuff can happen since this is “live,” (like the Zoom (or similar) connection or audio connection/audio is bad, weather interruptions, etc.). You will be notified by email, if possible and ASAP, if a class you’re scheduled for is canceled or rescheduled. Julie Lusk cannot be responsible for any risks whatsoever for your class participation. By enrolling and attending class, I voluntarily agree to these policies. It is understood that policies and procedures periodically change and it is the participants responsibility stay up-to-date and will abide and agree whatever is currently in place. Thank you for your cooperation and understanding.
General Consent / Waiver: I understand and voluntarily agree that it is my responsibility to determine and hereby certify there is no medical reason to prevent my participation in a hatha yoga, yoga nidra, meditation, or classes that focus on specific topics. I agree to take full responsibility for my health and well-being in class and will not exceed my limits. I understand that yoga involves sitting, standing, kneeling, inversions, twists, supine and prone positions, breathing ratios and patterns, and combinations of such. Information given is for information only and is not intended to diagnose, treat, or cure anyone or anything. I do hereby indemnify Julie Lusk and Wholesome Resources from all responsibility for injury of any sort and/or loss of property to others or myself at any time, and from claims, losses or expenses which may arise out of or as a result of my participation in this class, whether it is in person, online, or a recording. I understand that since online classes are conducted live on Zoom, weird things can happen (i.e. security issues, internet problems, recording mishaps, etc.), and agree not to hold Julie Lusk / Wholesome Resources responsible. I agree to keep personal information shared by others confidential. I agree that it is acceptable to get periodic announcements via mail, internet, etc. I give permission to be photographed/videoed/ and otherwise recorded, which can be used, free of charge, in advertising, website, social media, audio/video recordings, etc. Sorry, no refunds.
Let me know if you have questions ahead of time. Click here.
Good luck and see you soon!
♥ Julie
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