Yoga Nidra for Complete Relaxation and Stress Relief Quotes

“the pairing of opposite physical sensations, emotions, and so on harmonizes the opposite hemispheres of the brain and helps in balancing our basic drives. Emotional relaxation naturally occurs as memories of profound feelings are relived and alleviated through habituation. This practice also deepens receptivity and willpower. Limiting and outdated beliefs are corrected.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“the pairing of opposite physical sensations, emotions, and so on harmonizes the opposite hemispheres of the brain and helps in balancing our basic drives. Emotional relaxation naturally occurs as memories of profound feelings are relived and alleviated through habituation.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“On the other hand, if we try to hold on to peace due to the fear of losing it, stress will enter the picture. Soon, we will briefly touch on the principle of karma as well as Newton’s third law of physics that says, “For every action, there is an equal and opposite reaction.” The next experience will put all this to the test so you can prove or disprove these concepts for yourself.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Someone who is under constant stress “forgets” that he or she is tense due to habituation and no longer notices it consciously, even though everyone else might see it plain as day. The tension may only become noticeable after it causes physical problems like muscular tension, insomnia, or hypertension—or when emotional and behavioral problems arise, like losing one’s temper. Sometimes the tension becomes noticeable”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Guided imagery is like intentional daydreaming, but it uses the power of the mind for stress relief, relaxation, healing, behavior change, and sparking intuition. Guided imagery can be experienced in many ways. Some people can visualize and see images. Having an inner sense, impression, or mental concept comes easier to others. Feeling, hearing, and tasting are other ways guided imagery can be experienced. Use whatever comes easiest for you, whether it uses a combination or a single method.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“What to Remember”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Root chakra: “I am secure, steady, and strong. I am centered.” Sacral chakra: “I experience my feelings and emotions, and express intimacy. I am sensual and creative.” Solar plexus chakra: “I am happy and healthy in body, mind, and soul. I am confident.” Heart chakra: “My heart flows with compassion for myself and others. I am lovable and loving.” Throat chakra: “I communicate clearly, kindly, and listen deeply. I am self-expressive.” Third-eye chakra: “I trust my instincts and insights. I am intuitive.” Crown chakra: “I am connected with the sacred. I am.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Now it’s time to become aware of being completely understood… If you like, use your mind’s eye to sense being able to easily communicate clearly, kindly, and honestly…and able to understand what’s being communicated with you, deeply listening, understanding… And noticing what you’re feeling right now.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“This time, recall being loving, compassionate. It could be loving or compassionate toward a person, a pet, or something else. Any affectionate feeling, a fondness. What’s important is feeling loving…and experiencing it again now… And how about a time when you felt really loved…so cared for and lovable, a time when you felt loved, supported, and accepted, just for who you are… Use your imagination to feel it now and sensing how this impacts your body and mind. And noticing how this feels, noticing what you’re feeling right now.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Now, draw your awareness to a time, circumstance, or place of experiencing your senses, engrossed in what you were seeing, feeling, smelling, or tasting. Perhaps it was out in nature, like watching the sky. Or maybe you were doing something with someone, or experiencing something special. Make it a time when you felt fully present and aware of what you were feeling and sensing. Feeling emotionally alive, sensual…creative… And noticing whatever your experience is right now. Noticing how it shows up mentally and physically. Solar Plexus Chakra Bring to mind a situation when you felt really good about yourself…when you felt on top of the world…happy about an accomplishment, possibly feeling really confident. Use your mind’s eye to bring it back alive… And noticing how it feels in your body now, sensing it, here and now, physically, mentally, and emotionally. Welcoming into awareness whatever you experience.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Now, draw your awareness to a time, circumstance, or place of experiencing your senses, engrossed in what you were seeing, feeling, smelling, or tasting. Perhaps it was out in nature, like watching the sky. Or maybe you were doing something with someone, or experiencing something special. Make it a time when you felt fully present and aware of what you were feeling and sensing. Feeling emotionally alive, sensual…creative… And noticing whatever your experience is right now. Noticing how it shows up mentally and physically. Solar Plexus Chakra Bring to mind a situation when you felt really good about yourself…when you felt on top of the world…happy about an accomplishment, possibly feeling really confident.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Bring it alive in your mind’s eye, sensing it now, a feeling of being completely comfortable and protected… How does it look?…What does it feel like?… Were there sounds or smells involved? Sensing what it’s like to feel secure and protected. Embellish it any way you want so that you’re feeling more and more secure and protected… And noticing how and where feeling secure and protected feels in your body. Welcoming in whatever you experience.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Become aware of a time, place, or circumstance for feeling completely comfortable, safe, and protected. It can come from a memory, or from using your imagination to make something up;”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Part 1: Readiness and Reminders”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“As Belleruth Naparstek, the author of Staying Well with Guided Imagery, says, “There are many right ways to experience guided imagery.” Therefore, use whatever naturally works for you.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“To replace restless thoughts with peace of mind, the scan moves at a pace that gives enough time to experience each spot but not enough time to think about it. This has the potential to enhance self-esteem by replacing poor or outdated opinions of your body and mind with impartiality and detachment. Furthermore, mentally moving back and forth between the right and left sides of the body during another portion of the mental scanning further enhances brain hemisphere and body integration.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Understanding the Sensory-Motor Cortex The next stage revolves around scanning your body mentally. Have you ever watched a documentary demonstrating what happens when a person’s brain matter is carefully stimulated with probes? What happens is that physical movements and feelings occur as a result of the probing. For instance, one area being probed causes a physical movement somewhere in the body, whereas another might bring on laughter or tears. This is an expression of the brain-body connection. Yoga’s Ayurvedic healers figured this out ages ago, but instead of stimulating the brain with probes to cause a bodily reaction, the opposite was done. They brilliantly realized that mentally scanning the body in a particular way affects the brain positively. The nerve pathways between the body and brain become clear and are strengthened, facilitating deeply healing relaxation.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“is also spent listening to various sounds as they come and go. Naming the sounds or preferring some and resisting others gets in the way and is to be avoided.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Yogis refer to watching this inner space of consciousness as chidakasha.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Sensory Awareness and Body Scanning for the Physical Stage (Anna Maya Kosha)”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Part 5: Transition Back to Full Awareness”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Part 4: Remembering Your Sankalpa”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Stage 6: Atma for Dwelling in One’s True Self”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Stage 5: Experiencing Unshakable Peace and Joy (Ananda Maya Kosha)”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Stage 4: Relaxing into Intuition (Vijnana Maya Kosha)”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Stage 3: Relaxing Mental and Emotional Stress (Mano Maya Kosha)”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Stage 2: Energy Body Awareness (Prana Maya Kosha)”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Part 2: Setting a Sankalpa Setting a sankalpa, a personal resolve, enhances your yoga nidra experience immensely and helps transfer the benefits received into daily life. It’s a statement that conveys a positive trait to deeply benefit you in living your life in a more healthy and meaningful way. You may use this time to formulate one that has meaning for you, letting it come to you. Tune in with your heart and soul for the one that lights you up and ignites your energy. Keep it simple, positive, and brief. Use the present tense as if it’s already happened… If you have one, remember it now and begin clearly and sincerely stating it a few times. Be consistent, keeping the same one over time. [Pause] Sense what it would be like if it were already true. How would things be different? [Pause] Take a big breath in…and let it go.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“Part 1: Readiness and Reminders Choose a place where you’ll feel comfortable and are unlikely to be disturbed. Get your props ready, shut the door, dim the lights, and turn off the phone or whatever else might be distracting. Relaxation Pose (Shavasana) Stretch yourself out on a thick blanket or mat on the floor. Either close your eyes or keep them slightly open… To help you relax your hips and legs, try letting your heels be about two feet apart. It’s fine to make your own adjustments so that your legs and hips feel comfortable and at ease… Allow your feet and toes to rest out to the sides, and let go… Now, bring your attention to your hips… Notice how the weight of your hips is resting on the ground… If it feels uneven, lift them up slightly, then settle back down until it feels even and balanced on both sides. Shift your attention to your shoulders. Feel the placement of your shoulders, exactly where they are… You’re invited to move your shoulders down from your ears and tuck your shoulder blades under for more support. Have your arms out to each side with your palms up. Settle the very back of your head on the floor or thin cushion and tuck your chin so that it’s slightly lower than your forehead. Adjust your hair if it’s in the way. Make sure that your head and neck are nicely aligned with your spine. Feel free to adjust your clothing and props, making sure that every part of your body feels as steady and comfortable as possible. Remind yourself to let the yoga nidra process happen naturally by being openly aware. It’s common to tune out while feeling deeply quiet and at ease while vaguely aware of what’s happening outside. Return your attention to the guiding instructions if you get distracted unnecessarily. Go ahead and add your own personal reminders for keeping on track and having a more meaningful time. Say it positively and in the present tense. Please take a big breath in through your nose and sigh it out through your mouth… Feel free to breathe in and sigh out a few more times.”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief

“The Return”
― Julie T. Lusk, Yoga Nidra for Complete Relaxation and Stress Relief