To Improve Your Memory, Concentration & More
Julie Lusk, M.Ed., E-RYT-500
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Sa Ta Na Ma Meditation Research for Memory – Kirtan Kriya
I just love synchronicity, don’t you? Right when I was looking for Sa Ta Na Ma meditation research – Kirtan Kriya – Amy Weintraub sent me a copy of her newsletter, LifeForce Yoga. My eyes popped out of my head with delight because she had compiled an excellent review of the literature on this meditation technique that improves memory. She generously said that I could share what’s below with you. I highly recommend Amy Weintraub’s website at LifeForce Yoga: Manage Your Mood. You will also benefit from and enjoy registering for her newsletter and going to her workshops.
Sa Ta Na Ma Meditation Research: Kirtan Kriya Effects Cognitive Function, Memory and Stress
In three separate studies published this year and in one that is on-going, Kirtan Kriya, as taught by the Kundalini master Yogi Bhajan, was shown to increase short term memory, cognitive function and to reduce stress. In separate studies at the University of Pennsylvania, and one continuing at the University of California (UCLA), researchers measured cerebral blood flow in the brain (rCBF) using single-photon emission computed tomography (SPECT) to determine which areas are more active and which are less during the practice. One study compared long-term meditators to non-meditators. Another study compared those practicing the meditation with those who listened to a Mozart violin concerto. A third study compared the more active meditation to a relaxation exercise.
Kirtan Kriya is a 12-minute active meditation that include mudra (hand gesture), mantra (out loud, whispered and repeated silently), and visual imagery,
In the on-going study at UCLA, those practicing 12-minutes of Kirtan Kriya meditation are being compared with those using a 25-minute relaxation tape. Preliminary results from the 39 caregivers who have already completed the study (23 practiced Kirtan Kriya, 16 listened to a relaxation audio tape) indicate:
Yoga Nidra and Sleep
Who couldn’t use some extra shut-eye? Sleep is vital to our health and sleep experts tell us we need an average of eight hours at a shot. 
Even if there’s time for sleep, many of us have trouble getting to sleep or staying asleep. Let’s take a look yoga nidra and sleep. Yoga nidra can help in replenishing ourselves, can be used as a natural sleep aid, and more.
Yoga nidra means “yogic sleep” and has many documented benefits for your body, mind, and spirit. It is when your bodymind is actually in deep sleep but with one big difference – you remain consciously aware. This is done by going through a series of techniques to systematically get physically, energetically, mentally, emotionally relaxed. In addition, yoga nidra sparks intuition, unconditional joy, and a timeless, spacious sense of being. Witness consciousness is experienced and even surpassed. Due to the fertile brainwave states experienced, it’s also entirely possible to make positive behavior and personality changes. See the yoga nidra FAQ on setting intentions and sankalpas here.
In fact, while not a substitute for actual sleep, one hour of yoga nidra practice is equivalent to four hours of sleep. This is due to the series of brain waves experienced along the way. (Saraswati 1998, Kumar 2008) With practice, you’ll eventually be able to enter the delta brainwave state but remain aware. It resembles what it feels like to be on the verge of being awake and asleep. The conscious experience of deep sleep is what makes it so restorative and unique.
Yoga nidra can also be practiced at bedtime as a sleep aid. Layer after layer of stress is cleared out so it doesn’t follow you to bed and disturb sleeping. Using yoga nidra techniques as a sleep aid should not be confused with the yoga nidra experience itself. Be careful or you will find it difficult to practice yoga nidra itself and will fall into deep sleep instead.
Yogic sleep is also a play on words of sorts. It refers to how most of us are walking around “asleep” and unaware of our True Self, the indestructible aspect in each of us that is already peaceful, joyful, wise, soulful, luminous, and loving. Whereas, the yogi is awake to one’s True Self no matter what the state of consciousness – waking, dreaming, deep sleep. Realizing this enables us to recognize the true nature of oneself and reality so we are not swayed by the changeability and unpredictability of thoughts, feelings, beliefs and such. Yoga nidra helps us experience and realize this.
In short, yoga nidra is super sleep!
How to Experience Yoga Nidra
Like all worthwhile things, regular practice yields the best results.
- 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 a book or audio below.
Get Related article:
Resources: Books, Recordings & More
Get yoga nidra downloads here.
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.
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...
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 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.
Julie Lusk, MEd, E-RYT 500, has over 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 CDs include Wholesome Relaxation, Power of Presence, Blue Moon Rising, and many others. Learn more at WholesomeResources.com
The 12 Best Nights of Yoga Poem
On the best night of yoga, my teacher gave to me …
12 Meditations
11 Warrior Poses
10 Oms A-Singing
9 Yogis Sleeping
8 Pigeons Posing
7 Chakras Spinning
6 Standing Stretches
5 Namastes
4 Breaths of Joy
3 Sun Salutes
2 Downward Dogs … and
Balance in a tree pose!
PS. Here’s my rendition of Twas the Night Before Christmas Yoga Poem
Image sources for The 12 Nights of Yoga were compiled by and used with permission from B.L. Barnes : https://tinyurl.com/4hvb9twt, https://tinyurl.com/34vnfcu8, and https://tinyurl.com/5n7fd6xd
About Julie Lusk
Hi
I never thought I’d ever be a writer, national speaker or recording artist. In fact, I had good reasons for those beliefs, but that’s a different story. But here I am, living proof that if you allow the flow of life, intuition, grace, good relationships, synchronicity, inspiration and action to be your guide and foundation, surprising things happen. Somehow, your own true purpose and path will find you and support your efforts (yes, it also takes honing your skills and hard work too).
These days, I’m fortunate to regularly offer weekly yoga classes in-person and virtually. National and international workshops on yoga, meditation, guided imagery and deep relaxation are given. This combo gives me a nice balance of having the joy and comfort of cultivating ongoing relationships and watching people grow in body, mind and spirit, with the stimulation and challenge of designing original workshops and retreats, meeting new people and traveling to interesting places.
Businesses, schools and various organizations often invite me in to offer training in Desktop Yoga (R), stress management, and wellness strategies. It’s so rewarding to watch people begin feeling energized and empowered on the spot!
I love learning. I earned a graduate degree from VA Tech in counseling and have received training in numerous types of yoga ranging from extremely relaxing to quite vigorous. This centered me on the middle path. There have been plenty of courses and retreats in yoga nidra, meditation, guided imagery, deep relaxation, energy work, and music. Of course, living life, and my family and friends, have taught me the most. See more about my education, training, and publications here.
Wholesome Resources is the interesting business I developed over 20 years ago. We believe that stress relief, wellness strategies, and mind-body techniques are essential ingredients for personal and professional happiness. We offer training and workshops for large and small groups at both worksites and retreat centers. Individual mentoring too.
In the past, my work has included being regional director of six hospital-based holistic health and wellness centers (2 yrs), director of a health management center at a large medical clinic (10 yrs), assistant dean of students at a liberal arts college (7 yrs), director of a community college special services program (4 years), volunteer director of the Alive & Well Coalition (5 yrs), an awareness counselor in WV (2 yrs) … and other duties as assigned.
My home, with my husband and dogs, is in the greater Cincinnati area. For fun, I enjoy making friends, hiking, playing music (flute, drums, harmonium, didgeridoo), making art messes, and reading all sorts of stuff. I look forward to meeting you!
Julie Lusk, M.Ed., NCC, RYT-E500
Wholesome Resources ~~ Founder & Chieftess
Wholesome Resources and Services Provided
Julie is available as a business and conference speaker and consultant to groups and individuals. Her books, recordings and other materials are plentiful.
Presenter and Professional Speaker (partial list)
- Businesses: Procter & 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 (19 years), Jesuit Spiritual Center (9 years), Discovery Yoga (4 years), Sivananda / Bahamas, Satchidananda (10 years)– Satchidananda Ashram/Yogaville (7 years) 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) and more.
- Non-Profit Groups: American Heart Association, American Cancer Society, Jamaican Cancer Society, Council of Community Services, American Red Cross and more.
Published Books
- Yoga Nidra Meditations: 24 Scripts for True Relaxation, Llewellyn, Woodbury, MN. 2021
- Yoga Nidra for Complete Relaxation & Stress Relief, New Harbinger Publications, Oakland, CA. 2015
- Yoga Meditations: Timeless Mind-Body Practices for Awakening, Whole Person Associates, Duluth, MN. 2005
- Desktop Yoga, Penguin Group / Perigee Books, New York, NY. 1998. Translated into Spanish, Dutch and German
- 30 Scripts for Relaxation, Imagery and Inner Healing, Vol. 2, Whole Person Associates, Duluth, MN. 1993
- 30 Scripts for Relaxation, Imagery and Inner Healing, Vol. 1, Whole Person Associates, Duluth, MN. 1992. Translated into Spanish and Italian
Audio Recordings
- Refreshing Journeys and many others (Whole Person Associates, Duluth, MN)
- Real Relaxation: Yoga Nidra (Kunaki Publishers / WR)
- Guided Mindfulness Meditations (Health Journeys)
- Yoga Nidra: Guided Meditations for Relaxation & Renewal (Health Journeys)
- Sa Ta Na Ma Meditation (Kunaki Publishers / WR)
- Power of Presence CD (Kunaki Publishers / WR)
- Wholesome Relaxation CD (Kunaki Publishers / WR)
- Wholesome Energizers CD (Kunaki Publishers / WR)
- Blue Moon Rising CD (Kunaki Publishers / WR)
- Many other
E-Books
- Mind Body Mastery: Guided Imagery, Meditation, Real Relaxation
- Stress Solutions Now
- Power Napper – Guided Relaxation
- 108 Easy Energy Answers
- Yoga on the Go (coming soon)
- The Original Desktop Yoga (coming soon)
- Desktop Yoga Strategies to Calm Down, Get Energized, Spark Creativity & Reduce Frustration (coming soon)
Clients
Her clients have included Procter & Gamble, Fidelity Investments, University of Cincinnati, General Electric, City of Staunton, Ethicon/J&J, Xpedx, Convergys, Cincinnati Bell, Lewis-Gale Medical Center, Allstate Insurance and more.
Julie has developed stress management materials and wellness programs for such organizations as the City of Staunton, Roanoke College, Medco Health and many others.
Her relaxation, imagery and affirmation CD’s are being used on an ongoing basis at Good Samaritan Hospital, American Heart Association, Hospice of Cincinnati, St. Elizabeth’s Medical Center, American and Jamaican Cancer Societies, VA Tech and other organizations nationwide.
Media
She has appeared as a guest on numerous radio and television shows for CBS, ABC, FOX, ESPN and NBC affiliates, as well as South China Morning Post and Hong Kong Metro News Radio.
Yoga Journal, New Woman Magazine, Cincinnati Enquirer, Business Courier, Vegetarian Times, Body& Soul Journal for Holistic Living, Cincinnati Woman, IDEA Today, Roanoker, Wellness Management, among other publications, have featured Julie’s work in articles.
Julie’s Professional Awards and Commendations include
- National Certified Counselor since 1985. Julie was a Licensed Professional Counselor in Virginia for 20 years
- Registered E-500 Yoga Teacher via the Yoga Alliance since 2001
- YACEP (Yoga Alliance Continuing Education Provider) since 2015
- Award for Excellence in Health Promotion – Wellness Councils of America
- Outstanding Community Service Award – Council of Community Services, Roanoke, Virginia
- Business Associate of the Year- American Business Women’s Association
Please contact Julie Lusk now.
513-248-9642 (yoga)
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