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Details 30 Scripts for Relaxation, Imagery and Inner Healing – Volume 2
by Julie Lusk
30 Scripts for Relaxation, Imagery and Inner Healing provides
- Reliable ways to relax, get stress relief and boost your energy
- Ways to look inside yourself so you can make valuable, well-informed decisions.
- Uncover a powerful resource – our intuition and instincts
- Safely benefit from your true feelings
Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK on the blue title link above to find out more...
Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK the green title link to find out more...
30 Scripts for Relaxation, Imagery and Inner Healing is packed full of
- Fresh, easy-to-follow relaxation scripts
to use personally or with others - Designed for professionals and semi-professionals
- Includes strategies for stress relief and relaxation training exercises
- Progressive muscular relaxation
- Breathing techniques
- Creative visualization
- Guided imagery and guided meditation
Benefit now – Buy now
- Discover answers you’ve been searching for
- Benefit from the power of relaxation to heal
- Manage your feelings smoothly
- Gain personal power and peace
Table of Contents: 30 Scripts for Relaxation, Imagery & Inner Healing – Vol. 2
Julie Lusk
Whole Person Associates Publisher
Becoming Relaxed
The cornerstone of all guided imagery work lies in the ability to relax the body, mind, and emotions. This is true whether you would like to awaken your intuition, communicate with your inner guide, connect with nature, or benefit from the healing visualizations. You will be wasting your time if you don’t relax first.
Practice the following exercises until you become comfortable doing them. The method used for relaxing isn’t important; being able to relax is. Relaxation opens the door to your inner resources. Try out each exercise several times and choose the ones that work best for you.
After you’ve mastered the relaxation exercises, explore the different types of guided visualizations in the other sections of this book, or of those from volume 1.
- Relaxing while Lying Down
Learn to lie down and relax by alternately tensing and relaxing all muscle groups and by mentally releasing tension. (10 minutes) - Expanding and Contracting
This short relaxation exercise, performed while lying down, combines progressive relaxation with breathing and body scanning techniques. (4 minutes) - Magic Carpet Ride
This deep breathing exercise works well for people who have difficulty with relaxed breathing. (15 minutes) - Threshold Relaxation
In this exercise, you will slightly tense a specific part of their body until it begins to feel tense. Once tension is felt, it is held a moment and then relaxed. Threshold Relaxation teaches participants to be sensitive to small changes in the body. Through practice (several times a day at first) the body learns what relaxation feels like in each muscle and how to regulate itself in automatic and unconscious ways. (12 minutes) - Heavy
This script helps you experience the freshness of spirit and calmness of mind that results from passive attention to the rhythm of their breathing and the relaxed heaviness in their hands and feet. (15 minutes) - Warm
This autogenic relaxation routine asks participants to gently focus on warmth spreading through their bodies, bringing complete relaxation and a sense of personal peace and renewal. (15 minutes) - Relaxation Training for Children
This entertaining relaxation script is perfect for children (and adults) because it teaches them how to tense and relax their muscles while utilizing their fantasy and imagination skills. (12 minutes)
Nature and the Environment
This section contains a variety of guided meditations that will help deepen your ability to relax and sharpen your ability to visualize, whether you visualize by using your imagination to see, feel, smell, or hear the scenes described. When you practice using all your senses, your experience will be enriched.
Getting in touch with nature is soothing, inspiring, and healing. To get the most out of these visualizations, first take the time to thoroughly relax. Remember to briefly describe the content of the guided visualization to the people you are working with. If a particular setting makes anyone uncomfortable, select a different script.
- Finding Your Own Sacred Place
Participants are gently guided into a relaxed state of being and then given instructions for discovering and exploring a comfortable, personal sacred place. (20 minutes) - Mountain Tops
A mountain top is the setting for this relaxing journey to relaxation and renewal. (8 minutes) - Caribbean Vacation
This guided meditation promotes inner peace, beauty, renewal, and release of negativity. Participants are encouraged to feel connected and grounded to the universe. (10 minutes) - Mighty Pine
Participants take an imaginary walk into a grove of trees to find a mighty pine tree from which they draw strength and energy. (10 minutes) - Listening to Mother Earth
This script can help participants experience their connection to Mother Earth and learn from her wisdom. (5 minutes) - Flying
This script begins with a relaxation exercise that emphasizes the feelings of heaviness and lightness to help participants more fully experience the imagery of flying. (20 minutes) - Hot Tubbing
Participants experience feelings of peace and understanding by imagining they are lounging in an outdoor hot tub. (5 minutes)
Inner Answers
Using the guided imagery exercises in this section will help you listen to what you already know. In other words, you will awaken your intuition to help you be consistent and in alignment with your own inner, individual truth.
These scripts are written to unlock your creative potential, provide you with insights, help you see patterns and possibilities, and understand yourself better. In order for this to happen, it is crucial to relax your body and quiet your mind first. So be sure to use a relaxation exercise whenever you are instructed to do so.
Read Awakening Intuition by Frances E. Vaughan for more information about accessing your intuitive self.
- Cruise Meditation
This script helps participants receive special messages from their own personal inner guide. (8 minutes) - Imagery for Nurturing Your Inner Child
In this guided imagery, each participant is invited to meet and lovingly nurture his or her inner child. (10 minutes) - Your Private Space
This visualization works well with individuals in weight classes and in other classes dealing with the need for boundaries, protection, positive body image, healing, and unconditional love. (15 minutes) - Body, Mind, Soul
Help your clients get in touch with their body, mind, and soul while they increase personal awareness and create personal strength and well-being. (8 minutes) - Visiting Your Heart’s House
In this script, participants equip themselves to meet lifeís challenges by receiving insightful and helpful gifts from an ancient chest located in their heart’s house. (18 minutes)
Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK on the blue title link above to find out more...
Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK the green title link to find out more...
Healing
The mind and body are one, and what you believe and feel are reflected in your body. Sometimes your thoughts may lead to illness, aches, and pains; and other times, they can lead to exhilarating feelings of joy, pleasure, and peacefulness. Likewise, the condition of your body and the way it is feeling affect your thoughts. This is why it is impossible to worry when you feel relaxed.
Much of the benefits derived from the following healing imageries come from the necessary first step of calming and centering the body and mind. Therefore, it is important to perform a relaxation exercise whenever a script calls for one. Read the works of Bernie Siegel, Jeanne Achterberg, Joan Borysenko, Patrick Fanning, and Deepak Chopra for an in-depth look at how and why healing imageries work.
- Healing Firemen
This visualization was developed for aiding in the healing process for any illness. It is particularly well-suited for cancer patients who are receiving radiation treatment or taking drugs. (12 minutes) - At Peace with Pain
This visualization is designed to help meet the challenge of severe and persistent pain. It relies on the paradox of acceptance and surrender as a way of gaining power, not of giving up. (20 minutes) - Pond of Love
In this script, participants sit beside an imaginary pond that radiates love. Endless variations can be created by substituting different characteristics and virtues radiating from the pond. For instance, the pond may be full of peace, understanding, or forgiveness. You may also want to let participants choose the characteristics on their own. (8 minutes) - Inner Smile
This gentle relaxation exercise has its roots in Zen meditation and will leave participants feeling inner harmony and happiness. (10 minutes) - Thoughts Library
This script can help participants control wandering, stressful, distracting thoughts by having them exchange these thoughts for relaxing ones. Participants visualize putting away unwanted thoughts in a book with vinyl see-through pages and then opening up another imaginary book to experience a relaxing and beautiful ocean scene. (15 minutes)
Personal Growth
Many people find it hard to make decisions, and many others find it difficult to make positive lifestyle changes. If this is true for you or your clients, try out these guided visualizations. Give your body and mind the chance to work for you instead of against you.
Read Creative Visualization and Living in the Light by Shakti Gawain for a description of the principles used in these scripts.
As always, be certain to use a relaxation script whenever advised to do so, and feel free to modify these scripts to fit your situation.
- Visualizing Change
In this script, participants spend time exploring and visualizing a desired behavioral change to enhance the change process. (10 minutes) - Stop Smoking Relaxation Exercise
This script is intended to be used in conjunction with a smoking cessation program or a strategies for quitting program. It begins with a passive progressive muscle relaxation exercise to put participants at ease then offers positive suggestions on becoming smoke-free. (18 minutes) - Imagery to Increase Basal Metabolic Rate (Learning Script)
This and the following imagery script focus on weight control by having participants imagine increasing their basal metabolic rates (BMR), which stands for the number of calories burned at rest. (12 minutes) - Imagery to Increase Basal Metabolic Rate (Shorter Script)
This script should be used after participants have gone through the preceding script several times. (8 minutes) - Peace for People Experiencing Grief
This gentle and loving script helps people deal with their grief by guiding them to a special place full of beauty and healing energy. In this place, the grief and pain surrounding loss begins to be soothed and relieved. (25 minutes) - On Being a Wellness Professional
This guided visualization helps participants discover a career path to follow that is in keeping with their inner talents and interests. Although it is written with a focus on professionals in the field of wellness, it can be adapted for almost any profession. (15 minutes)
Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK on the blue title link above to find out more...
Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK the green title link to find out more...
Yoga Nidra FAQ
Yoga Nidra FAQ
Real Relaxation, Meditation & Much More
Yoga_Nidra_FAQ_by Julie Lusk as PDF
What Is Yoga Nidra? Yoga Nidra is a powerful technique that yoga sages have been using for thousands of years. Yoga Nidra means “yogic sleep.” Yoga Nidra refers to a state of consciousness and not to a particular technique. It’s a state of conscious deep sleep that goes far beyond deep relaxation to an inborn place of intrinsic peace and quiet. It’s a glorious place where awareness remains yet the thinking mind withdraws. What’s experienced is awareness without words, thoughts, images, feelings and other sensations. It’s where our innate wisdom, intelligence and intuition naturally reside. It feels fantastic!
What are the benefits of Yoga Nidra? With regular practice, your health will improve. Scientific studies have shown that real relaxation and yoga nidra helps with a variety of physical and mental problems. It can boost your immune system, lower blood pressure, and decrease pain. Though it’s not a substitute for sleeping, one hour of yoga nidra equals about 4 hours of typical sleep because the brain wave state we’re in is extremely restful and relaxing. You’ll enjoy living with a clear head. Eventually, mood swings and emotional upsets won’t bother you. Your creativity and intuition will flourish in a positive and productive way. Plus, your energy increases. See more documented benefits of yoga nidra here.
Is Yoga Nidra different from hypnosis? Yes. In hypnosis, we’re in a brain wave state that is not as deep as in yoga nidra. With hypnosis, someone else makes suggestions to us in this altered state. In Yoga Nidra, positive suggestions originate and come from within ourselves for lasting and constructive change. This is called setting a resolve, or sankalpa.
How is Yoga Nidra Done? The purpose of yoga nidra is to completely relax physically, 
energetically, mentally, and emotionally. Doing so is deeply soothing and it naturally awakens innate wisdom and intuition. During the yoga nidra process, you’ll be invited to get comfortable lying down on a yoga mat or something similar. Specialized relaxation exercises, breathing techniques, meditation, and guided imagery are utilized for becoming extremely relaxed and to replenish energy. Yoga nidra effectively handles everyday tension and is capable of healing deep-seated stress. It is much more than a quick fix.
How does Yoga Nidra help me make positive changes? What is a resolve, also called a sankalpa? The brain wave state we’re in during Yoga Nidra is fertile ground. We’re both very relaxed and very receptive. Setting a resolve during this time makes it completely possible to clear out useless habits and bring about positive and permanent changes in your personality and life. So, choose something worthwhile that has meaning and significance for you as your resolve. Some examples are kindness, courage, and love or something to give meaning to your life purpose. The sankalpa (resolve) is stated briefly, sincerely, and in the present tense at the beginning and end of yoga nidra. Use the same one until it becomes a living reality.
How often should I do Yoga Nidra? Regular practice (daily to several times a week) is strongly recommended, especially if you want to reap the benefits.
Note: Refer to Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk (NHP 2015) for a clear and complete information on yoga nidra. It’s available at the WholesomeResources.com store.
The Map of Consciousness used during Yoga Nidra
One technique that is used to achieve the state of conscious awareness known as yoga nidra, is to mentally scan the body using a specific order and duration based on the sensory-motor cortex, also called the homunculus. It is recommended to follow the same sequence to help bring about the movement of prana (life force) and create a healthy flow of energy.
If you look closely at the diagram of the brain’s sensory-motor cortex below, you will notice that more area is devoted to certain places than to others. For instance, compare the relatively large amount of area dedicated to the hands and fingers with the small amount dedicated to the hips. This is why more time is intentionally spent scanning the areas of the body with more of the brain dedicated to it during the practice.
Sensory-motor cortex © as shown in Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk. Click image to enlarge.
The diagram below shows the subtle energy centers, called chakras, that are also mentally scanned. Chakras are associated with physical, psychological, emotional and spiritual health, and more.
Crown Chakra – Wisdom. Spirituality – Purple
Third Eye – Intuition. Insight – Indigo Blue
Throat – Self expression. Communication – Blue
Heart – Compassion. Love. Kindness – Green
Solar Plexus – Self esteem. Confidence – Yellow
Sacral – Sensuality, intimacy, creativity – Orange
Root – Safety. To have. To be – Red
Yoga_nidra_FAQ_by Julie Lusk as PDF
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 yoga nidra downloads here.
The map of consciousness technique is used on the Yoga Nidra for Sensing Inner Strength & Balance CD and the Real Relaxation: Yoga Nidra CDs listed below. Chakra awareness and balancing is featured on both of these recordings.
A progressive muscle relaxation (PMR) technique is used on Yoga Nidra for Unshakable Peace & Joy. Every muscle group is consciously tensed and released during progressive muscle relaxation. Specialized breathing techniques follow along with ways to calm restless thoughts and feelings are done.
The autogenic training technique is the focus on Yoga Nidra for High-Level Living. Statements are silently repeated to produce sensations of heaviness and warmth throughout the body are used. The paradox of opposites is featured as well as mindfulness, the awareness of witnessing one’s experience, are also used.
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: Guided Meditations for Relaxation & Renewal Download
Get clear guidance to experience 6 levels of relaxation done lying down. This meditation replenishes energy. It delivers mental clarity as restless thoughts and emotional upsets fade away. Specialized breathing, guided imagery & mindful awareness are used. An inner reservoir of heartfelt peace, intuitive understanding & unconditional joy is revealed. One hour of practice equates to 4 hours of sleep. Yoga Nidra for High-Level Living CD (Shop @ Amazon / iTunes = We are sold out temporarily)
Brighten your energy with self-understanding for mental sharpness, emotional equilibrium and insightful awareness. Mindfulness, setting a sankalpa (resolve), autogenic training and the paradox of opposites will tame stress once and for all. Jeanne, a musician and former nun says, "Exhilarating! This truly raised my spirit. I've never experienced such deep euphoria so easily. I felt so relaxed!" This is from Yoga Nidra for Complete Relaxation and Stress Relief, a book and audio set by Julie Lusk. Digital downloads are also available. Yoga Nidra for Inner Strength and Balance CD (Shop @ Amazon / iTunes = We are sold out temporarily)
Find your calm spot and live a more balanced, confident and meaningful life. Feel totally relaxed with an empowering tour of the bodymind. Guided relaxation and imagery are effectively used for balancing all your energy centers or chakras. Nancy says "This gets me totally calm and in touch with myself. Afterwards, I feel awake, refreshed, centered and ready for my day." This is from Yoga Nidra for Complete Relaxation and Stress Relief, a book and audio set by Julie Lusk. Digital downloads of this CD are also available. Yoga Nidra for Unshakable Peace and Joy CD (Shop @ Amazon / iTunes = We are sold out temporarily)
Experience six amazing levels of relaxation using progressive muscle relaxation and specialized breathing techniques that reliably work. Laura, a HS teacher says "This focused my mind and I was 100% worry-free. It's easy to experience. Yoga nidra is wonderful." This is from Yoga Nidra for Complete Relaxation and Stress Relief, a book and audio set by Julie Lusk. Digital downloads of this CD are also available. 
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...
Yoga Nidra Meditations Audio Supplement
Welcome!
Thanks for purchasing the audiobook
Yoga Nidra Meditations: 24 Scripts for True Relaxation by Julie Lusk
Use this guide as a supplement to the audiobook
FYI
- Acknowledgements and Testimonials are here (pdf)
- Audio Contributor’s List here (pdf)
- Print book here
- eBook here
- Audible book here
- Full catalog of Julie’s books, recordings and more good things are here
- Amazon author page
Chapter 1 – Yoga Nidra Essentials
- Yoga Nidra Practice Chart – Here
- References and Documentation for Yoga Nidra Benefits for the body and brain – Here
- Figure 1: Atma Kosha Labyrinth Diagram © 2015 Julie T. Lusk
Chapter 2 – Guidelines for Personal Practice
- Savasana: Yoga’s Relaxation Pose | Description and pictures are here
Appendix 1 – Pratyahara and the Rotation of Consciousness
Sensory Motor Cortex of the Brain (c) 2015 Julie T Lusk
Used with permission from Yoga Nidra For Complete Relaxation & Stress Relief, page 116. All rights reserved.
Appendix 2 – Chakras: Subtle Energy Centers
- Go here for more info on chakras. See a handy chakra chart. Get a Chakra Energy Flow Meditation
- Figure 4: Chakras with symbols and locations
Glossary & Pronunciation Guide pdf
Recommended Resources pdf
- Books, recordings, trainings, etc. here
Bibliography & References pdf
Contributor’s List pdf
- Here (pdf)
Links
My Favorite Links & Resources
- Yoga Links
- Yoga Nidra for Complete Relaxation
- Guided Imagery
- Meditation
- Holistic Health
- Wellness Resources
Yoga Links
The Yoga Alliance is an organization that registers yoga teachers. Registration can take place on at the 200 and 500 hour levels. Finding a teacher who is registered assures you that they have studied everything from philosophy, anatomy and physiology, asanas, teaching methodology, ethics, and techniques. Julie Lusk has obtained registration at the highest level possible. Julie is qualified to offer CEU’s from Yoga Alliance as a YACEP,
The Yoga Journal online is brimming with a wide range of yoga information.
Integral Yoga whose founder is Swami Satchidananda.
Himalayan Institute and the home of Yoga International Magazine
Iyengar Yoga A classic and always inspirational.
The International Association of Yoga Therapists has a wonderful collection of information.
Visit an excellent yoga pose (asana) library at beYogi
Yoga Nidra
Learn more about the history of yoga nidra here.
Yoga Nidra Network offers tons of resources on yoga nidra including free audios in multiple languages, a listing of yoga nidra teachers worldwide, info on trainings, and much more.
Research on yoga nidra, under the direction of Kamakhya Kumar, PhD
Jennifer Reis’s yoga nidra CDs, Mp3’s, trainings and workshops
The Integrative Restoration Institute (IRI), under the direction of Richard Miller, PhD, provides materials, programs and teacher trainings based on yoga nidra. See current, upcoming and planned IRest yoga nidra research
Guided Imagery
Health Journeys, by Belleruth Naparstek is the very best place to go for information and products, especially for medically-related guided imagery. Click here for a collection of research on guided imagery and similar mind-body techniques.
CardPlusCD produces Julie Lusk’s guided imagery CDs. Relaxation music by Tom Laskey is also offered.
Meditation
Loose Leaf Hollow is a wonderful retreat center in Bardstown, KY under the capable leadership of Joe Zarantonello. Joe is an exceptional teacher, poet and the creator of the Integral Journal. Check it out – it is truly a ‘space for grace’.
The Jesuit Spiritual Center at Milford is in the greater Cincinnati area. It provides programs, facilities and an environment which helps people find God in all things and live a life of compassionate service. Julie Lusk teaches classes and offers retreats there and is on their Board of Trustees.
Click here for Meditations to listen to on-line from Thich Nhat Hanh, Sharon Salsburg and others.
Holistic Health
SelfHelpMagazine is a wonderful resource. Please check it out.
The Continuum Center for Health and Healing is located at Beth Israel in NY. Their site has a great resource library on complementary therapies as well as on health conditions.
Wellness Resources
Whole Person Associates makes available the finest books, materials, audio and video tapes on stress management and wellness. They publish and sell Julie Lusk’s Yoga Meditations: Timeless Mind-Body Practices, 30 Scripts for Relaxation, Imagery and Inner Healing, Volumes One and Two and Wholesome Relaxation CD, Wholesome Energizers CD, and Refreshing Journeys audio tape and CD.
New Harbinger Publications is publishing my next new book, Yoga Nidra for Stress Relief. They offer self-help resources that are concise, practical, and factual. Topics include anxiety, depression, anger, relationships, and health and feature the newest research available.
7 Arts Studio is the brainchild of Noreen Wessling. She will inspire you to drum, draw, dream and let your spirit soar. Mostly, you will have fun discovering hidden talents you never knew you had. Cincinnati based.
Jakk’s Magic Beans Workshop: Julie Keefe (a/k/a Jakk) offers Reiki and Feng Shui services, as well as one-of-a-kind creations to encourage, support and enhance your connection to well-being. Visit her website to learn more and to feast your eyes on her wire-wrapped pendants! Cincinnati based.
Mandala Monday is a new feature being offered by Julie Keefe (more about her above). A mandala is a symbolic circle for healing. It feels peaceful to look at and helps you focus too. Even better, she posts a new mandala each Monday for you to color and submit for prizes.
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