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Yoga Meditation Retreats, Teacher Trainings

Invite Julie Lusk to Teach

It’s easy to arrange for Julie to provide training in person or remotely (Zoom) for your

• Yoga studio

• Meditation center

• Special group

  • Yoga Alliance Approved

“Your classes and workshops are always like a multivitamin for my soul!!!  Julie Keefe

Book Julie Lusk – Call 513-248-YOGA (9642) or click here to email

“Julie’s classes have helped me to manage stress in addition to opening a whole new world of inner peace and physical fitness that has become a part of my daily life.”  Marianne Lang

Topics Include

    • How to Lead Deep Relaxation, (Yoga Nidra), Guided Imagery and Yoga Meditation

      – Yoga Alliance Approved Teacher Training

      Deep relaxation (Shavasana and Yoga Nidra) and guided imagery are powerful techniques for stress management and personal development.  They are used in a wide variety of settings ranging from yoga and meditation sessions to mental health treatment.  You will:
      –  Expand your skills and build your repertoire of relaxation and imagery guided imagery and meditation techniques
      –  Learn how to create the right atmosphere, use your voice effectively, select the best music, and more
      –  Gain confidence in leading individuals and groups
      –  Find out how to avoid common pitfalls.
      –  Become capable of writing powerful scripts and

      • Offered at Kripalu (4 years), Discovery Yoga in FL (4 years), Cincinnati Yoga Teachers Association, Atma Yoga Teacher Training (3 years) (back to topics)

  • Mind-Body Mastery:
    Understand the Principles – Benefit from the Practices

    Explore the power of the mind-body connection and put it into action to immediately enhance health in body, mind and spirit. From relieving stress, improving your outlook, cultivating a kind and compassionate heart, to making friends with Spirit, the mind-body connection does it all – and more.

    • Find out what the mind-body connection is and why it is so vital
    • Understand and explore the best tools and techniques to use to harness the mind-body connection positively and productively
    • Find out the remarkable benefits from serious studies to amazing stories.  Put it to the test and see for yourself.
    • Apply the mind-body connection personally to
      • Augment healing – physically, mentally and emotionally
      • Release tension and get energized
      • Learn therapeutic relaxation techniques to conquer stress
      • Understand and use guided imagery correctly
      • Benefit from this workshop through information, experiential activities and lively discussions

      Leave feeling energized and with practical mind-body tools to take home.

      →  Offered at Sivananda / Bahamas, Burke Marketing, and others

      (back to topics)

    Book Julie Lusk – Call 513-248-YOGA or 513-248-9642 or click here to email

     

  • Stress Relief through Real Relaxation, Guided Imagery and Meditation

    Maximize your energy and health by finally getting the practical formula you need for managing stress using guided relaxation, imagery, yoga meditation, and sensible lifestyle changes as your tools. This workshop reviews the dynamics of stress, provides experiences in a variety of proven, user-friendly relaxation methods including guided imagery, yoga nidra, and meditation. You will leave feeling relaxed and energized, with a plan in hand for transforming everyday anxiety into awakened living.  Thousands are already using Julie’s guided imagery and meditation exercises in hospitals nationwide for increasing health.

    Offered at Kripalu Yoga Center (4 years); Integral Yoga at Yogaville, VA, and others
    (back to topics)

  • Special Retreat for Women:

    M&M’s for the Body, Mind & Spirit

    There’s nothing like a gathering of women to renew yourself.  Together, we’ll find out about the feminine approach to the practice, playfulness and passion of yoga for and about women. It’s a heart-centered way of being  fluid, nurturing, expressive, emotional, cyclical and changeable.  Clarity, compassion, courage and kindness are cultivated.  We will weave this together into a comfy quilt of M&M’s for the mind, body and spirit.  The M’s include movement, music, meditation, mudras, mandalas, mantra, the magic of the mother spirit and more.  Did I mention the Moon Salute?  The ‘S’ in M&M’s will bring us together as a sanga, which means socializing with sages, for satsang (discussion) and the development of our own personal spiritual practice or sadhana.  We’ll enjoy a shakti celebration.  It’s divine! (back to topics)

Yoga MeditationYoga Meditation

In this workshop, you will find the meditation method that’s best for you for naturally discovering your inner strength and source of joy and inspiration.  You’ll learn to calm your restless mind and benefit from the healing nature of meditation.  You’ll explore a variety of methods including mindfulness, japa (mantra repetition), walking meditation, and more.  We will also cover how to integrate a meditation practice into a busy lifestyle.  Julie is the author of Yoga Meditations:  Timeless Mind- Body Practices and numerous CD’s.
(back to topics)

Book Julie Lusk – Call 513-248-9642 or click here to email

 

  • Goddess Yoga

    Embody the Goddess within and around you with yoga postures, breath, sound and more. Come learn posture sequences that honor and embody the feminine Devis of yoga. You’ll find out why and how this is being done. It’s fun, innovative, fluid, intuitive, nurturing, creative and powerful. We’ll also work with the chakras, mandalas, mudras and more. Women and men are always welcome.

    Offered at Kripalu Yoga Center, Sivananda Ashram – Bahamas, and Satchidananda -Yogaville, Jesuit Spiritual Center (back to topics)

  • Salutation to the Moon: Chandra Namaskar

    Enjoy learning the Moon Salute, a wonderful and powerful yoga posture sequence. Information about the moon and its influences and how the moon’s energy figures into yoga philosophy and practice are shared. We will creatively delve into guided imagery, moonstones, special music and more. (back to topics)

  • Journey Inward and Onward

    Self-awareness and uncovering your true self is at the very heart of yoga. Based upon yoga’s wisdom teachings this session will take you inward through pranayama (breathing), yoga nidra (deep relaxation) and meditation and onward through guided imagery and journaling to help you unlock the purpose of your life journey and support you with the insight, steadiness, and courage needed to live your life authentically at home, work and at play. (back to topics)

  • Desktop Yoga ®

    Learn to do self-care yoga stretches and how to take a “2-hour nap in 2-minutes”. Everything is effective, portable and easy and designed to be done in a chair right at the office or workstation. Sequences are also taught to increase energy, improve creativity and to reduce frustration.  Julie is the author of Desktop Yoga ®. (back to topics)

     

    Book Julie Lusk – Call 513-248-9642 or click here to email

     

     

  • More Topics

    I’ve done lots of retreats that utilize and combine various aspects of mandala, labyrinth, chakras, salutation to the moon, and the feminine. Each involves, yoga, meditation, a creative project, music, imagery, and more. I especially like designing programs around a theme and am always willing to consider suggestions. (back to topics)

Julie’s Qualifications:

  • Of most importance, I’ve taught yoga since 1977 in a variety of settings with a wide range of students.
  • Registered with the Yoga Alliance at the 500 E-RYT level with experience.
  • Served on the faculty as the co-director for the Atma Yoga Teacher Training
  • Taught at the Kripalu Yoga Teachers Conference or led a program every year since 2002.
  • Earned yoga teacher certifications through
    • White Lotus Foundation – Certified Yoga Instructor and Advanced Instructor Certification
    • Atma Yoga
    • Nischala Joy Devi’s “Yoga of the Heart” certification
    • Additional master classes with Lilias Folan, Christopher Baxter, Sarah Powers, Michael Reed-Gach, Richard Miller, Sam Dworkis, Donna Farhi, Sally Kempton, Joe Panoor and many others
  • Author of
    • Yoga Meditations:  Timeless Mind-Body Practices for Awakening
    • Desktop Yoga (R)
    • 30 Scripts for Relaxation, Imagery and Inner Healing – Volumes 1 and 2
    • Mind Body Mastery
    • Complete Chakra Chart
    • Real Relaxation:  Yoga Nidra CD
    • Power of Presence CD
    • Wholesome Relaxation CD
    • Wholesome Energizers CD
    • Refreshing Journeys CD
    • and 6 more CD’s

“I liked the combination of lecture, experience and processing – good learning process. Julie is knowledgeable and walks the talk! I’ve had personal experiences with many techniques and have read some research. I never felt comfortable teaching or leading others. Now I do. ”
Yoga Teacher/ Marketing Consultant.  Warm Springs, VA

 

Book Julie Lusk – Call 513-248-9642 or click here to email

 

Julie Lusk
Wholesome Resources
Milford, OH   45150

Greater Cincinnati Area

 

 

‘Twas the Night Before Christmas Yoga poem

by

‘Twas the time at the Yuletide,
and in the yoga place,
not a muscle was moving, it was filled with grace.
The mats were lined up, on the floor with care,
in hopes that sweet relaxation would soon be there.

The students relaxed, all snug on their mats,
while life hurried by, like crazy cats.
Everybody began moving, this way and that.

“Now Tadasana! Now Chandrasana! Virabhadrasana & Bridge!
On Cobra! On Bow! On Locust and Fish!
To the top of your head! And the bottom of your heart!
Now breathe away! Breathe away!
And please don’t fart!”

When up in my brain there arose such a clatter,
I fell out of my posture, to worsen the matter,
When what to my wandering mind should appear,
but a big plate of chocolate, and a six-pack of cheer!

[Read more…]

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.

  1. Listen to Yoga Nidra Meditations: 24 Scripts for True Relaxation | Audible – iTunes – Amazon
  2. Read about it and get free audio downloads in Yoga Nidra for Complete Relaxation and Stress Relief (New Harbinger, 2015).
  3. Experience yoga nidra on video/audio.
  4. Attend a virtual yoga nidra class held weekly on Zoom.
  5. Take a yoga nidra teacher training course and earn a certificate.
  6. Get a book or audio below.

Get Related article:

Resources: Books, Recordings & More

Get yoga nidra downloads here.

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 

Yoga Nidra for Complete Relaxation & Stress Relief - Print Book & Audio download
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...
Quantity:  
Price: $17.95
NEW! Yoga Nidra Meditations: 24 Scripts for True Relaxation
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...
Quantity:  
Price: $19.99

Yoga Nidra Essentials CD
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.
Quantity:  
Price: $9.99Price: $16.99 

Julie Lusk, MEd, E-RYT 500, has over 35 years of expertise in stress relief, yoga, relaxation training, Julie Luskguided 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

 

 

Sleep Solutions – Yoga Style

by

How’s Your Sleep?

Are you getting enough sleep?  Are you tired of being tired?  Could you be suffering from sleep deprivation?  Well, you’re not alone.  Most of us don’t get enough sleep.  I don’t know about you, but it’s just irresistible to stay up late, even when I must get up early the next day.

Our busy lives make it so tempting to skimp on sleep.  Lots of us have trouble falling asleep or staying asleep.  Have you ever felt half-awake and half-asleep all night, here’s an explanation of why that happens with suggestions to help.

The American Academy of Sleep Medicine recommends 7 hours of sleep in every 24 hours for adults. It’s nine to 12 hours for children 6 to 12 years old and teens need eight to 10 hours daily on a regular basis.  Establishing good sleep hygiene habits are important to getting a full night’s sleep.

Benefits of Sleep

Getting enough sleep helps normalize mood, improves concentration, memory consolidation, and helps pain management.  It improves performance and lowers the risk of having an accident. Sleep is good for your skin and your sex drive.  It lowers cortisol, the stress hormone, resulting in better appetite control and weight loss.  Getting enough sleep helps regulate glucose levels, supports heart-health and contributes to a healthy immunity.  Recent NIH research reveals that sleep is needed to remove the daily buildup of waste and neurotoxins from the brain. Researchers are very interested in this since these neurotoxins are elevated in Alzheimer’s patients.  It is thought that the glymphatic system rinses and flushes these neurotoxic molecules from the brain nightly during deep sleep. This clearing process seems to be more effective when sleeping on one’s side, according to a study conducted at the University of Rochester Medical Center.  Here’s more information on side-sleeping.

Sleep Solutions – Yoga Style

The art and science of yoga has plenty to offer including postures, breathing techniques, meditation practices, and lifestyle recommendations for sleep improvement.  To further ease one’s mind, yoga’s wisdom teachings are helpful for gaining a healthy perspective on everything from handling life’s ups and downs to living with more meaning and purpose.  Furthermore, it addresses age-old questions like “Who am I?” and “What is my true nature?”

Students often say that they get their best sleep on the nights they attend yoga class.  Having a regular personal home practice is ideal.  Here are some of the many ways that yoga supports healthy sleep.

  • Yoga Postures: A vigorous practice is fine early in the day.  However, start winding down the evening with a practice that focuses on slow, mindful movements.  Focus your attention on postures that reduce physical tension.  Doing so has the added benefit of calming the mind and emotions.  Good ones to try include the child pose, gentle spinal twists, legs up the wall, and shavasana.  Restorative yoga works wonders as well.
  • Yoga Breathing: The Triangle Breath is a favorite for balancing oneself and is described in my book, Yoga Nidra for Complete Relaxation and Stress Relief (NHP, pg. 175).  It is effective for increasing your energy when feeling tired, calming your nerves when feeling anxious, and promotes sound sleep.  There are three parts to triangle breathing.  The important thing is for the exhalation, inhalation, and the retention to be equal in duration. Therefore, adjust the rate of counting to four more quickly or more slowly depending on your lung capacity and comfort.  Breathe through your nose; only use your mouth for breathing to the extent necessary.

Part 1 – Breathe out through your nose to the count of four.

Part 2 – Breathe in through your nose to the count of four.

Part 3 – Hold your breath to the count of four.

Repeat the whole process for a few minutes or until the desired effect happens.

  • Yoga Nidra: Yoga nidra means “yogic sleep” and has many documented benefits for your body, mind, and spirit. It happens when your bodymind is in deep sleep but with one big difference – you remain consciously aware.  How?  A series of techniques are used systematically to relax physically, energetically, mentally, and emotionally.  Yoga nidra awakens intuition, unconditional joy, and a timeless, spacious sense of being.  Get more on the stages of yoga nidra and how to practice it here.

Yoga nidra can also be used as a natural sleep aid at bedtime.  It eliminates layer after layer of tension and stress, allowing you to drift comfortably off to sleep and stay asleep. It’s like drinking a cup of comfort.  More on this here.

Watch this short video on how yoga nidra helped her insomnia.

One hour of yoga nidra practice approximates four hours of sleep. This is due to the series of brain wave states experienced during yoga nidra (Saraswati 1998, Kumar 2008).   Therefore, yoga nidra can help address sleep deprivation and renew your energy.  The conscious experience of deep sleep is what makes it so restorative and unique.  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.  Remember, yoga nidra is not intended to be a substitute for sleep.

How to Experience Yoga Nidra:  

Like all worthwhile things, regular practice yields the best results.  It’s as easy as 1-2-3.

  1. Listen to Yoga Nidra Meditations: 24 Scripts for True Relaxation | Audible – iTunes – Amazon
  2. Read about it and get free audio downloads in Yoga Nidra for Complete Relaxation and Stress Relief (New Harbinger, 2015).
  3. Experience yoga nidra on video/audio.
  4. Attend a virtual yoga nidra class held weekly on Zoom.
  5. Take a yoga nidra teacher training course and earn a certificate.
  6. Get yoga nidra downloads here.
  7. Get a book or audio below.

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 

Julie Lusk

 

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

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