To Improve Your Memory, Concentration & More
Julie Lusk, M.Ed., E-RYT-500
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Books in Print & eBooks
Yoga Nidra for Complete Relaxation and Stress Relief is here! If you feel stressed out, you aren’t alone. This down-to-earth book
is packed with meditations, relaxation skills, and visualization techniques to help you relax, reflect, and revitalize for unshakable peace and joy. You will gain amazing results! See details here.
BOOKS in PRINT
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Go to the CART to review your order & check out.
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...
Price: $19.99
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
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...
Price: $29.95
Are you looking for a handy relaxation, imagery and meditation book for stress relief?
Here's the perfect book!
Help yourself and lead others with these scripts for relaxation, imagery, visualization & more.
Easy-to -follow scripts are here to
* Achieve deep, positive relaxation
* Benefit from stress relief
* Healing guided imagery
* Awaken intuition
* Increase self growth and understanding.
CLICK the blue title link above to find out more...
Price: $29.95
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...
Price: $29.95
eBOOKS
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Go to the CART to review your order & check out.
Click here for the eBook edition via
New Harbinger Publications
Mind-Body Mastery - Instant PDF Download!
Improve your mind, body, and spirit with this amazing manual of guided relaxation, imagery and meditation practices.
This instant download gives you easy-to-follow tools that work .
Price: $5.00
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...
Price: $21.95
Are you looking for a handy relaxation, imagery and meditation book for stress relief?
Here's the perfect eBook!
Help yourself and lead others with these scripts for relaxation, imagery, visualization & more.
Easy-to -follow scripts are here to
* Achieve deep, positive relaxation
* Benefit from stress relief
* Healing guided imagery
* Awaken intuition
* Increase self growth and understanding.
CLICK the green title link to find out more...
Price: $21.95
Yoga Guidebook - Instant PDF Download!
Yoga is the perfect way to
* Tone your body and improve health
* Clear your mind and calm emotions
* Change negative stress into positive energy and
* Make new friends.
This handy download gives you all the essential resources and guidelines you need for a great start.Price: $5.00
Power Napper - Instant PDF Download!
Enjoy relaxation like you've never felt before. Guaranteed!
Learn to take a 2-hour nap in 10-minutes! Audio file included!
Spark your energy and erase tiredness with proven techniques to clear your mind and refresh your spirit.Price: $5.00
108 Easy Energy Answers - Instant PDF Download!
If you get tired or frustrated, here's the answer you've been waiting for. Benefit now from 108 proven secrets to supercharge your outlook and health, bring meaning back into your relationships and achieve a satisfying, balanced lifestyle. Once and for all, you'll feel motivated and enjoy results any time and any place.
Price: $5.00
Stress Solutions Now - Instant PDF Download!
Improve your mind, body, and spirit with this amazing manual.
This instant download gives you stress relieving solutions that work every time.
First, you get quick, easy ways to identify sources and symptoms of stress.
Next, you'll learn simple techniques for getting genuine stress relief.
Finally, you'll benefit from 6 wellness strategies for living a worthwhile life, 8 practical solutions to handle stress with ease, and find out how to make remarkable improvements at work and home.
Price: $5.00
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Go to the CART to review your order & check out.
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Yoga Nidra FAQ: Real Relaxation, Meditation & Much More
Yoga Nidra FAQ by Julie Lusk as PDF
What Is Yoga Nidra? Yoga Nidra means “yogic sleep.” It powerfully combines ancient yoga with contemporary science. It starts with a systematic process for shedding physical, mental, and emotional stress. Energy and alertness increase and unconditional peacefulness and quiet is uncovered. No yoga experience is needed. It is typically done lying down. It feels great!
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 in the relaxation pose (savasana) This is done 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. Get more help on sankalpas here.
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 and other online outlets.
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. It’s as easy as 1-2-3.
- 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. Yoga Nidra: Guided Meditations for Relaxation & Renewal puts a different twist on this technique. Relaxed breathing, mindfulness and guided imagery are incorporated as well.
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.
Resources: Books, Recordings & 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 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. 
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: 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. How to do the Sa Ta Na Ma Meditation to Improve Memory
Instructions on How to Do the Sa Ta Na Ma Meditation – Kirtan Kriya
- Sit with a straight spine.
- Mentally focus to the brow point.
- Repeat Sa Ta Na Ma as follows with the finger movements pictured below
- 2 minutes — OUT LOUD
- 2 minutes — WHISPER audibly
- 4 minutes — SILENTLY. Keep the hands moving
- 2 minutes — WHISPER audibly
- 2 minutes — OUT LOUD
- Sit quietly and listen inside for a few minutes. Listen for the mantra internally and experience energy flowing in from the top of your head (crown chakra) and out through your brow (third eye chakra).
- Either go about your day or go to sleep if it’s bed time.
- Optional: 30 seconds: inhale deeply, raise the arms up in the air and vigorously shake the arms and fingers, involving the whole body and spine. Exhale. Repeat 1 or 2 more time if you desire. This important part of the meditation helps move and release energy in the body.
Notes:
Why are mantras done out loud, whispering and silently and how does it help? When a mantra is spoken out loud, it primarily benefits the physical body. When it’s whispered, it benefits our mental/emotional nature. Our spiritual nature benefits from silent repetition.
If you experience memories of the past or thoughts about the future coming up in your mind. Simply notice them and release them with the mantra. This helps cleanse the subconscious mind.
If emotions come up, you can also incorporate them in the chanting, i.e. if you feel frustration, then chant out the frustration. Whatever you experience is okay. Don’t try to avoid, resist or control your experiences. Just notice what is happening and go through it. This is all part of the process.
SA – touch the thumbs to the index finger
Na – touch the thumbs to the ring finger
Repeat the finger movements throughout the meditation.
More Resources…
- Excellent info & video on the 12 minute meditation to improve memory – Sa Ta Na Ma meditation – Kirtan Kriya.
- Written instructions on exactly how to do the Sa Ta Na Ma (Kirtan Kriya) meditation for improving memory.
- Wholesome Resources Links to relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma -Kirtan Kriya – meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease & the Journal of Nuclear Medicine.
- Get an audio recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.
Sa Ta Na Ma
Kirtan Kriya MeditationClick HERE to buy this downloadable digital album
(MP3, AAC, M4A)$7.99
- Sa Ta Na Ma is a powerful mantra. Scientific studies show this 12-minute meditation increases memory, concentration, cognition, calmness & more. Repeating the mantra out loud, whispered & silently while doing simple finger movements (mudras) is done. A beautiful chorus of voices keep track of the time for you. A brief intro gets you off to a successful start. Digital downloads are available.
Please share your comments and questions with us!
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