Wholesome Resources

Wholesome Resources for Mind-Body Mastery through Yoga, Meditation, Guided Imagery, Stress Relief, Wellness

View Cart
Facebook
Facebook
fb-share-icon
Post on X
YouTube
LinkedIn
LinkedIn
Share
  • Home
  • About
    • About Wholesome Resources
    • About Julie Lusk
    • Education, Training, Publications & Experience
    • Testimonials
    • In the News
    • Tapin Family History
  • Class Offerings
    • Complete Course List
    • Online Yoga Classes
      • Online Yoga Nidra Class
      • Online Yoga Postures, Mindfulness & More Class
    • Yoga on Demand
    • Class Downloads
    • SoulCollage® Online Workshops & Supplies
      • SoulCollage® Supplies
    • Special Workshops | Trainings | Retreats
    • Yoga Nidra Teacher Training
    • Personal Lessons – Speaking – Training – Coaching
      • Private Lessons, Consults, Coaching
      • Yoga Meditation Retreats, Teacher Trainings
      • Business, Organization, Conference Speaker
    • Testimonials
  • Shop | Books + Audio
    • Complete Catalog
    • Books in Print & eBooks
    • Audio Streams & Downloads
    • CD’s
    • Special Savings
  • Cart
  • Library
    • Yoga
    • Yoga Nidra
      • Yoga Nidra FAQ: Real Relaxation, Meditation & Much More
      • Practice Yoga Nidra
        • Experience Yoga Nidra .. Free Video/Audio & Class Schedule
        • Yoga Nidra Meditations: 24 Scripts for True Relaxation .. Book, Audio, eBook
        • Yoga Nidra for Complete Relaxation & Stress Relief .. Book, eBook
      • Yoga Nidra Benefits
      • Yoga Nidra FAQ on Setting Intentions & Sankalpas
      • Savasana: Yoga’s Relaxation Pose
      • Yoga Nidra and Sleep
      • Yoga Nidra Teacher Training
        • Certified Yoga Nidra Teachers
        • Ethical Matters for Yoga Nidra Professional Training Course
    • Meditation | Guided Imagery
    • Chakra Energy
      • Complete Chakra Chart
      • Chakra Balancing with Sound Healing
      • Chakra Balancing with Hand Mudras & Toning
      • Chakra Chart of Elements, Sounds, Directions, Senses, Attributes & Koshas
      • Chakra Energy Flow Meditation
    • Mind Body Helpers
      • Helpful Mind-Body Articles | Blog
      • Mind Body Connections
      • Wellness
      • Stress Relief
    • Quotes | Mantras | Chants
      • Yoga Sayings. Quotes. Poems
      • Best Yoga Mantras & Chants
      • Links
    • Yoga Pets
  • Flutes | Sound Baths
    • MusicSmith Flutes Info
    • Store | Native American Style Flute
    • Flute Music | Scales | Embellishments | Lessons
    • Playing Tips | Flute Care | Troubleshooting | Native American Style Flutes
    • Musical Sound Bath Tune Up
    • Music Lessons
  • Contact
    • Disclaimer / Terms of Service
You are here: Home / Archives for breath meditation

Give Yourself Some Space

October 17, 2016 by Julie Lusk

Out for a walk the other night, I was stunned to see how groups of people were all looking at their phones instead of talking with each other, let alone noticing the brilliant sunset.  Even the bikers were glued to their devices while riding their bikes.  I was surprised that people weren’t crashing into one another. More folks were glued to their screens at the restaurant too.  We all know that too many people text while driving – another recipe for disaster.

Living in a fast-paced 24/7 world, it’s easy to get overwhelmed.  We’re pushed to work harder, take care of our family, and keep up with current events along with a constant social media stream. clockExpectations are high all the way around.

Pico Iyer, a lifelong travel writer says ““In an age of acceleration, nothing can be more exhilarating than going slow. And in an age of distraction, nothing is so luxurious as paying attention. And in an age of constant movement, nothing is so urgent as sitting still.”

His Ted Talk video is well worth watching.  It will inspire you with ways to take back your time in ways that will replenish your body, mind and soul.

Why not take a few moments out right now?  Here’s how …

  1.  Turn your phone, TV, radio and other electronic devices off for a while.
  2.  Focus your attention on the moment by breathing fully and mindfully.  It is calming and refreshing for your nerves and it will light up your energy.  Try out yoga’s ocean-sounding breath (ujjaya breath).
  3. Blink your eyes a bunch of times till they water.  The moisture will help your vision.
  4. Yawn.  It cools the brain, gives you a burst of oxygen, and refreshes your eyesight and hearing.  If you’re lucky, you’ll catch some flies.
  5. Take a “2-hour nap in less than 1o minutes.“
  6. Give “The Inner Eye of Awareness Meditation” a shot.
  7. Add your own ___________________________.
  8. Bone up on mindfulness.  It’s easy with this “Stop ~~ Look ~~ Listen”  meditation.
  9. You guessed it, practice yoga nidra – yogic sleep. It’s totally replenishing. Experience yoga nidra at a virtual class with Julie Lusk, author of Yoga Nidra Meditations and 5 more books and dozens of recordings.

Filed Under: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Misc Musings, Relaxation Exercises, Stress Relief / Management, Wellness, Yoga, Yoga and Meditation Quotes, Sayings, Poems, Yoga breathing technique Tagged With: art of stillness, breath meditation, mindfulness meditation, pico iyer

The Essence and Magic of Mindfulness Meditation: What, Why, How and Where

July 6, 2015 by Julie Lusk

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.stop look listen

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.

  1. ANS Regulation – Sympathetic and Parasympathetic Balance
  2. Attuned Communication – felt sense of other’s experience
  3. Regulation of emotionsBrain
  4. Response flexibility
  5. Empathy
  6. Insight – self awareness
  7. Fear extinction – GABA fibers to amygdala
  8. Intuition – deep knowing
  9. 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.YogaNidraCF.indd

* Reprinted from Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk


Guided Mindfulness Meditations: Practicing Presence & Finding Peace Download
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
Price: $5.99Price: $29.99 

[WPCR_INSERT]

Filed Under: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Misc Musings, Stress Relief / Management, Yoga breathing technique Tagged With: breath meditation, improve memory with meditation, mindfulness defined, mindfulness exercies, mindfulness made easy

New Year Meditation

December 29, 2010 by Julie Lusk

Take a moment now to breathe in the Holy Present.

We stand here at the threshold of a new year. The past is fading behind, and the future is a bright light just ahead. Let us gently and gratefully release the year gone by.

Take another moment now to breathe in the Holy Present.

Bless it all: the good and the bad, the pain and the joy, the teachers and the lessons learned. It is over now and only love remains.

Take another moment now to breathe in the Holy Present.

Amen. Om

by Jacob Glass (adapted by J Lusk)

Filed Under: Meditation / Guided Imagery, Yoga and Meditation Quotes, Sayings, Poems Tagged With: breath meditation, jacob glass, let go of the old, new year meditation

Share | Follow

Facebook
Facebook
fb-share-icon
Post on X
YouTube
LinkedIn
LinkedIn
Share

(function(d,s,id) { var js; var fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = "https://forms.aweber.com/form/01/952533601.js"; fjs.parentNode.insertBefore(js, fjs); }(document, "script", "aweber-wjs-1955512356"));

Donate to support my website & our dog Breezy … Click her pic. Thanks!

Recent Posts

  • Happy Humming Practice
  • 12 Symptoms of Inner Peace
  • Emotional First Aid Kit | Personal Worksheet
  • Insomnia? Welcome to the 4 am Club
  • Get-a-Dose of MindBody Bliss

Find Articles by Topic

News Flash

Click here for my latest book & free audio download of the 3 main yoga nidra exercises! It's as relaxing as it is … [Read More...]

Julie T. Lusk, M.Ed.

Wholesome Resources

Milford, OH 45150

Greater Cincinnati Area

513-248-YOGA (9642)

Donate to support my website & our dog Breezy … Click her pic. Thanks!

Join Our Network

Join Our Network

Free Newsletter Signup

Privacy Policy & Use of Cookies

Site content Copyright © 2005-2025 – Wholesome Resources – All Rights Reserved
Site administration by The Small Business Website Guy