Self-help Articles

by Julie Lusk, M.Ed., NCC, RYT

This is a time for you to relax and take it easy for a while…doing so will restore your energy to a level that’s just right for you. Take a moment to get into a comfortable position either sitting or lying down. Shift around until you’re feeling comfortable with where you are… You may close your outer eyes and open your inner eyes.

(Mindfulness practice) Listen to=2 0the sounds in the room … there’s no need for judgment…just let the sounds come and go.… no preferences

Notice whatever you are sitting or laying on …Notice your everyday breathing… your thoughts and feelings.

Please bring your attention to your body… Begin noticing where tension is being held in the body…Now rub your hands together… Gently place your hands over an area of physical tension …feel the tension evaporating and the soothing experience of relaxation as tightness melts away … and now, shake off your hands…and let your arms rest comfortably… (Dharana/Prana Hands)

(Breath awareness) Allow your breathing to become slow, smooth and even … just taking your time to breathe all the way in… and all the way out. Doing so, in and of itself, will release tension and replace it with needed energy.

Imagine a column inside that extends from the top of your head to the base of your spine. Imagine sending your breath up and down the spine. When breathing in, bring your attention down toward the navel area…When breathing out, bring your attention up to your heart (Sushumna/Chakra clearing and balancing)

(Guided imagery) It’s time to let your breath become automatic and natural again… As you breathe slowly and smoothly, allow your imagination to awaken, and using your mind’s eye, imagine a special car … become aware of its color…and make… is it old or brand new…what’s the interior like? … Like magic, someone hands you the keys and invites you to go for a leisurely, safe and fun ride… to escape for a while. It’s fine to change the images and experience to suit yourself.

Imagine yourself getting in…imagine sinking into the seat…and turning the key…The motor springs to life and you hear the hum of the motor…and you feel a smile radiating from deep inside yourself. You take off in your special car.

The motor is strong and steady and you’re cruising at just the right speed … the scenery is beautiful and you can take it all in…noticing the type of road you’re on…noticing your surroundings…the colors …the smells…the sounds. …

And as you ride along, your mind begins to clear and you gather your thoughts and feel connected to a place inside yourself that feels wonderful…where your own wisdom can wake up and come through…as you ride on and on.

And now, you come to a place where you can rest … it’s a place where you can leave all your troubles behind and lighten your load… It’s a beautiful day…and you notice the warm rays of the sun on your skin…and at the same time, the breeze keeps you cool…it’s the perfect combination of warmth from the sun and the coolness of the refreshing air ……and so you ta ke some time to clear yourself out…to let go.

And now you’re driving off in the car, leaving your worries behind… and the breeze blows through you, cleaning out all the unwanted stuff … and you’re feeling more and more carefree…and lighter…and better…

Magically, you notice there’s a magnificent rainbow overhead…it’s huge and glorious and its beauty is breathtaking …and you take a trip through the colorful rainbow light …first there’s red, and the color is the most gorgeous shade of red you’ve ever seen, and it begins to glow and bubble into all the other shades of red …and now there’s a brilliant orange light that you can almost taste, and it radiates its orange color in all directions …and next a golden yellow that shines brightly, beautifying everything it comes in contact with, twinkling and gleaming … It’s as if you can swim through all the colors…the green light sparkles and feels full of life …and the blue glows and bursts into streaming fireworks, lighting everything up…the purple shimmers and glistens and transforms into swirls of different tones of purple and violet…until it grows fainter until it’s a clear white light, clean and refreshing, like a clear crystal …and it occurs to you to make a wish.

And now it’s time to come back from your ride …and as you come back, your attention returns t o your breath and your breathing is free and you feel refreshed and you feel rested… so imagine returning now with a renewed sense of freedom and adventure. When you’re ready stretch and open your eyes.

* Adapted from Yoga Meditations: Timeless Mind-Body Practices by Julie Lusk, Whole Person Associates, Duluth, MN

Resources and References for Relaxation Techniques, Guided Imagery, Visualization and Meditation

Achterberg, Dossey, Kolkmeier, Rituals of Healing: Using Imagery for Health and Wellness. New York, NY. Bantam Books

Chodron, Thubten, Guided Meditations on the Stages of the Path. Ithaca, NY. Snow Lion Pub., 2007

Durgananda, Swami (Sally Kempton)., The Heart of Meditation: Pathways to a Deeper Experience. S. Fallsburg, NY. SYDA

Keating, Thomas., Open Mind, Open Heart. New York, NY: Continuum Publishing Co. 1986, 1982.

Lusk, Julie, Yoga Meditations: Timeless Mind-Body Practices for Awakening; 30 Scripts for Relaxation, Imagery and Inner Healing, Vols. One and Two. 1992-2005. Whole Person Associates

Lusk, Julie, Power Napper: Guided Relaxation and Mini-Meditations, 2009. Wholesome Resources Publishers.

Lusk, Julie, Power of Presence CD, Wholesome Energizers CD, Wholesome Relaxation CD, Refreshing Journeys CD. 2003-2006. CardplusCD, Cincinnati, OH

Naparstek, Belleruth. Staying Well with Guided Imagery. New York, NY: Warner Books, 1994. HealthJourneys.com

Swami Satyananda Saraswati. Yoga Nidra. Yoga Publications Tru st, Munger, Bihar, India. 1998

About the Author:

Julie Lusk, M.Ed., NCC. is an internationally published author, recording artist and talented speaker. Julie has over 30 years of expertise in stress management, wellness, yoga, and guided imagery. Her publications include Yoga Meditations: Timeless Mind-Body Practices; Stress Solutions Now; Power of Presence CD

Web: http://WholesomeResources.com, Wholesome Resources, 5678 Willnean Dr., Milford, OH, 45150
Telephone: (513)576-6662.

Check out Julie’s SelfhelpMagazine Blog on stress management, yoga and meditation at http://selfhelpmagazine.com/blogs/stress-management/