Yoga Nidra for Complete Relaxation and Stress Relief

Chronic stress is a silent assassin that can lead to a number of health and mental health issues, such as anxiety, weight gain, diabetes, and heart disease. In this book, holistic health expert Julie Lusk offers readers a powerful Yoga Nidra program to stop stress in its tracks.

If you feel stressed out, you aren’t alone. Stress is a modern-day epidemic, and if you don’t make healthy changes to keep it under control, you could end up with a weakened immune system or a number of health and mental health issues. This book offers the solution: Yoga Nidra—a practice based on a lucid, sleep-like state of relaxation—focuses specifically on alleviating both the mental and physical manifestations of stress, so you can live a better life.

Packed with meditations, relaxation skills, and visualization techniques, the ancient practices in this book will help you relax, reflect, and revitalize for unshakable peace and joy.

“In her book, Yoga Nidra for Complete Relaxation and Stress Relief, Julie Lusk masterfully guides us through simple yet exquisite practices whereby we can experience deep relaxation and relief from stress, and experience true health, vitality, resilience, and well-being, wherever we are, whatever our circumstances, throughout our lifetime. I am grateful for the wisdom that Julie offers us through her profoundly accessible, wise, clear, and beautifully written book that reveals the ancient teachings of yoga nidra for both stress relief and healing and restoring our ability to live a peaceful and meaningful life.”
—Richard Miller, PhD, clinical psychologist, teacher of meditation, and author of Yoga Nidra: A Meditative Practice for Deep Relaxation and Healing and The iRest Program for Healing PTSD

“Well researched, clearly written, and authentically lived by the author, Julie Lusk provides the whys, wherefores, and practices for you to reduce and remove stress. The outcome is enhanced health and well-being as life becomes richly and naturally joyful. This book will not only encourage you, it will also guide you to realize the freedom of a full life through yoga nidra.”
—Joyce Hawkes, PhD, biophysicist, cell-biologist-turned-healer, and author of Cell-Level Healing

“Master hatha yoga teacher Julie Lusk’s Yoga Nidra for Complete Relaxation and Stress Relief is a stellar book that embraces essential yoga teachings in accessible, clearly written, and practical ways. Her point of view on yoga’s ancient wisdom tradition and skill-based practices are wise, fresh, and original. With all the stress in the world, this book and audio set is to be savored—the joy is in the journey!”
—Lilias Folan, known as the “First Lady of Yoga” since her groundbreaking 1972 yoga television series Lilias, Yoga and You

“Julie Lusk combines her scrupulous wisdom and skillful technique with decades of compassionate practice to produce this eminently user-friendly book for those seeking practical, portable tools for managing their stress. Her beautiful spirit infuses these pages with a special light that is hers alone. By all means, read, enjoy, and reap the benefits!”
—Belleruth Naparstek, author of Invisible Heroes: Survivors of Trauma and How They Heal, and creator of the Health Journeys guided imagery audio series

“Drawing on decades of experience as a skilled yoga teacher, Julie Lusk seamlessly integrates ancient Eastern traditions with Western scientific knowledge to provide a clear, practical, step-by-step guide anyone can use to feel less stressed and live a richer, more fulfilling life. Filled with engaging, everyday illustrations, this book illuminates yoga nidra teachings and effectively shows how their principles and practices can help us all become healthier, more balanced, and better integrated—both physically and emotionally.”
—Ronald D. Siegel, PsyD, part-time assistant professor of psychology at Harvard Medical School, and author of The Mindfulness Solution: Everyday Practices for Everyday Problems

“This beautiful book actually radiates the relaxed state it purports to teach! It is a wonderful addition to the yogic canon of resources for finding peace and self-awareness in our lives, and fills an especially needed niche as an approach that does not necessitate the use of strenuous physical postures and practices.”
—Rev. Vidya Vonne, E-RYT 500, integral yoga teacher trainer at Satchidananda Ashram-Yogaville, Virginia

“Yoga Nidra for Complete Relaxation and Stress Relief contains a practical set of spiritual reflections and techniques drawing insights from India’s rich yogic traditions. A useful contribution to the growing body of yoga literature for modern-day spiritual seekers, or simply anyone seeking a calmer, more stress-free mode of living.”
—Edwin Bryant, PhD, professor of Hindu Religion and Philosophy, Rutgers University

“All relaxation is good. Some is super. Yoga nidra is a superb way to reduce stress and improve your health. I have personally done a variety of yogic exercises for many years and have also done scores of relaxation exercises… I have hundreds of CDs including guided imagery and a great deal of outstanding music. Despite my experience, Julie’s Yoga Nidra for Complete Relaxation and Stress Relief provides the deepest relaxation I can imagine. If you have not yet conquered the art of relaxation, I strongly recommend her work ASAP!”

—Norman Shealy, MD, PhD, neurosurgeon, psychologist, founding president of the American Holistic Medical Association, president of Holos Institutes of Health, and Professor Emeritus of Energy Medicine and President Emeritus at Holos University Graduate Seminary

“Thank you, Julie, for making the practical and profound practice of yoga nidra clear, concise, and accessible. By first mapping out the effects of stress on body and mind, this book then offers a variety of well-researched relaxation practices to choose from, allowing us the flexibility to choose one or rotate our practice. Relaxation becomes the fertile foundation for living a life that brings us happiness, health, and the dynamic energy to accomplish our heart’s dreams. It is a book that would be a welcome addition to any bedside table. That is where my copy will reside!”
—Nischala Joy Devi, teacher and author of The Secret Power of Yoga and The Healing Path of Yoga

“Congratulations to Julie Lusk on the publication of Yoga Nidra for Complete Relaxation and Stress Relief. No question about it—due to the high amount of stress all over and the huge need for a comprehensive anti-stress mechanism, this book is here at just the right time. I feel that this book will definitely help people overcome their stress and other stress-related disorders.”
—Kamakhya Kumar, MSc, PhD (Yogic Science), chief editor of International Journal of Yoga and Allied Sciences, founding teacher and associate professor in the department of yoga and health, and chief coordinator at the Center of Complementary and Alternative Medicine at Dev Sanskriti University, Haridwar, India

“Yoga Nidra for Complete Relaxation and Stress Relief is a very comprehensive study of the positive effects that yoga has on combating the stress and tension we all hold on to. It is a well-organized and very practical guide. The personal stories clearly demonstrate how yoga directly decreases stress and why. The questionnaire is a great tool for personally guiding the reader toward the path of stress reduction. Once our stressors and symptoms are identified, we are more equipped to conquer them. Julie Lusk has created a book that describes the philosophy, physiology, and spirituality of yoga, and directly connects this to stress reduction. It is an extremely valuable and interesting book from beginning to end. I highly recommend it to anyone who is seriously interested in managing the stress both in their personal and professional lives.”
—Don R. Powell, PhD, president and CEO of the American Institute for Preventive Medicine

“Yoga nidra is a very effective and useful tool to relieve daily stress, to promote deep healing, to reprogram subconscious negative patterns, and to release energy blocks that prevent us from growing physically and spiritually. In this book, Julie Lusk provides a very good and elaborate description of its benefits, how it works, and the technique to practice it. A recommended book for anyone.”
—Krishna Darshan (Alan Wiuker), direct disciple of Swami Vishnu-Devananda, teacher of yoga teacher training courses, Vedanta philosophy, and Vedic Astrology at the International Sivananda Ashrams since 1986

“Yoga nidra is the art and science of relaxing consciously and deeply to reveal one’s true Self. It streamlines and magnifies the powerful benefits from meditative practice, traditional yoga, and conventional yoga postures by combining the essence of each into one discipline. In a beautiful way, Julie Lusk has brought to our awareness how this powerful synthesis is clearly possible and provides proven methods. … It is as energizing as it is healing.”
—Donna Eden and David Feinstein, coauthors of The Energies of Love and Energy Medicine

“Julie Lusk’s Yoga Nidra for Complete Relaxation and Stress Relief is a beautiful and effective guide to a most important practice for our times. Based on the philosophy that inner peace is not something we must construct but rather discover within ourselves, it inspires spiritual as well as psychological healing. I highly recommend this book to anyone seeking relief from our modern epidemic of stress.”
—Rubin Naiman, PhD, clinical assistant professor of Medicine at the University of Arizona Center for Integrative Medicine, Clinical and Sleep Health Psychology, and director of Circadian Health Associates

“What a delight to have access to such a comprehensive book and audio files on yoga nidra. As a practitioner and teacher with decades of experience, I appreciate information that not only serves me but also my students. Hats off to Julie Lusk, a remarkable woman, teacher, friend, and author.”
—Vandita Kate Marchesiello, E-RYT 500, teacher and faculty member at Kripalu Center for Yoga and Health, and recording artist on the best-selling CDs Transform, Relax, and Rejuvenate, Yoga with Vandita, and Vandita Chants

“Offering anecdotal and scientific evidence, interactive stress assessment tools, scripts, and free downloadable audio practices, Yoga Nidra for Complete Relaxation and Stress Relief is an important contribution to the literature on yoga and mental health. Julie Lusk’s clear, calm writing and speaking voice offers a balm for the troubled mind. What I love most about practicing with Julie is that her practices are progressive, gentling us into the deeper work of significant and beneficial change.”
—Amy Weintraub, founder of LifeForce Yoga Healing Institute, and author of Yoga for Depression (Broadway Books) and Yoga Skills for Therapists (W. W. Norton)

“Along with biofeedback and meditation, the practice of yoga has garnered increasing interest and application in the management of stress and trauma. In her new book, Yoga Nidra for Complete Relaxation and Stress Relief, Julie Lusk provides both a comprehensive review of the rationale and practice of yoga nidra, and a beautifully developed, step-by-step manual for its effective practice. She presents a comprehensive, lay-friendly review of the body-brain physiology of stress, which provides a powerful scientific background for its practice. This is an important addition to the literature on the management of health and the treatment of chronic disease and trauma.”
—Robert C. Scaer, MD, author of The Body Bears the Burden: Trauma, Dissociation, and Disease, The Trauma Spectrum, and Eight Keys to Brain-Body Balance

“Julie Lusk, an experienced yoga teacher, has written a very thorough book not only on yoga nidra—to sleep into union with oneself—but also on the whole topic of stress and relaxation. Offering important research as to why relaxation is important, she then takes us step-by-step through invaluable exercises and meditations to reconnect us to our inner joy and peace. This book is suitable for all those who are ready to take the stress out of life.”
—Christine Page, MD, teacher and author of Frontiers of Health

“Yoga Nidra for Complete Relaxation and Stress Relief provides a positive set of self-help tools that can be used by anyone, almost anywhere, and most anytime. I have successfully used Julie’s curriculum and recordings both personally and professionally. Students report feeling relaxed, safe, and clear, and grounded and refreshed with vibrant energy. Her methodology and instructions contribute to reductions in stress, anxiety, and negative thinking. Julie’s systematic analysis of stress, inclusion of research, and references to evidence-based studies add scientific credibility to this yogic process and beautifully complement the thousands of years of traditional anecdotal evidence that repeatedly demonstrate the efficacy of this subtle, highly sophisticated approach to mind-body well-being. This book is an essential resource for anyone interested in developing greater self-reliance for their own well-being and to have enhanced capacity to be of genuine service to others.”
—Christopher Baxter, architect, yoga educator, and author of Kripalu Hatha Yoga

“Julie’s wonderful book, Yoga Nidra for Complete Relaxation and Stress Relief, is exactly that. It allows the reader to be aware and identify stress and to mindfully treat and control its effects with the use of yoga nidra. The power of using sankalpas, koshas, and mudras is clearly explained and empowers the effectiveness of yoga nidra. The technique of yoga nidra is easily understood, safe, and practical, and truly a great resource for anyone, especially those seeking relief from the effects of stress as well as helping professionals of all types who provide stress management to others.”
—June Greenwood, proprietor of Redcliffe Yoga Centre in Redcliffe, Queensland, Australia

“Many people think of yoga as physical poses and stretching. While these are a part of yoga, I learned in my first yoga teacher training over twenty years ago that yoga nidra is the most important part of a practice—especially for stressed-out people. I really appreciate the way Julie provides context, scientific data, and practical applications. Whether you are new to yoga or are a longtime practitioner, yoga nidra will enhance and expand your practice and transform your life.”
—Deborah Kern, PhD (Health Sciences), Integral Hatha Yoga Instructor, Black Belt Nia Instructor, and Phoenix Rising Yoga Therapist

“Yoga nidra is a much-needed antidote to our fast-paced living, balancing the rapid vinyasa practices that have taken over the yoga world. Clear and concise, this book embodies the true essence of yoga, which is about cultivating a state of aware stillness. From this place, the jewels of consciousness can arise. With step-by-step instructions, well grounded in yoga philosophy, this book outlines a practice that could change your life. Julie Lusk has written a real gem.”
—Anodea Judith, PhD, author of Eastern Body, Western Mind and Wheels of Life

“Julie Lusk skillfully guides us through the accessible and inviting practice of yoga nidra, a powerful practice to transform our stressed-out, modern-day life. Because yoga nidra leads you through the five levels of being (koshas), it is the most thoroughly relaxing of all meditations. Julie’s book is a warm invitation for everyone, from all walks of life, to enjoy and benefit from the true deep relaxation that yoga nidra can give!”
—Jennifer Reis, E-RYT 500, faculty member at Kripalu Center for Yoga and Health and Integrative Yoga Therapy, and creator of Divine Sleep Yoga Nidra® and Five Element Yoga®

“Julie’s done it again. Because she walks her talk, her work is authentic and able to take you to deeper parts of yourself. I recommend this book to all.”
—John W. Travis, MD, coauthor of Wellness Workbook

“Julie Lusk is a true professional in the field of mind-body healing. Yoga Nidra for Complete Relaxation and Stress Relief explores the various dimensions of this ancient and practical science, showing us why we need yoga nidra, along with an in-depth understanding of how it works. This book is a must for all of us who need to relax!”
—Joseph Le Page, founder and director of Integrative Yoga Therapy, faculty member at Kripalu Center for Yoga and Health since 1996, and founder and director of Enchanted Mountain Center in Brazil, the largest yoga retreat in South America

“Julie Lusk takes us on a profound journey into our deeper beings, bringing us to an inner peace and calm. She offers concrete steps for living stress-free, which can change our whole experience of life forever! Julie has the great gift for helping us enter that peaceful space where we live and act from our ‘True Self’—living a life of meaning and joy. ... This book not only gives us hope that it is possible to live a stress-free life, full of joy and meaning—it also shows us how to do it!”
—Elaine Valdov, PhD, psychotherapist and activist, representative to the United Nations, president and founder of Yogis Beyond Borders/Yoga Peace Ambassadors and International Young Leaders Vision Summits

“I’ve found Julie Lusk to be a fount of practical knowledge on yoga, meditation, and stress management since I first met her more than twenty years ago. Whether you are new to conscious relaxation or a long-term yoga practitioner, this book offers a comprehensive, user-friendly, and stress-busting approach to yoga nidra. It is grounded in classical yoga, backed by contemporary science, and features easy-to-follow instructions you can start practicing right now to bring you into balance and turn on your healing faculties. Yoga Nidra for Complete Relaxation and Stress Relief can change the way you deal with stress forever.”
—Danna Faulds, author of six books of poetry and the memoir Into the Heart of Yoga: One Woman’s Journey

“I love this book! Yoga Nidra for Complete Relaxation and Stress Relief will dramatically change your beliefs about yourself, your health, and your life! Julie Lusk knows the deeper practices and inner truths of yoga and shares them in understandable and informative ways. As a naturopathic physician, I listen to patients diagnosed with life-threatening diseases and often hear the inner conflict between their subconscious and conscious beliefs. Resolving these conflicts, and thus dramatically changing their health, is vital. Yoga nidra, and using a sankalpa, is designed to accomplish this.”
—Judy Fulop, ND, FABNO

“Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk is chock-full of practical exercises that anyone can use to get started in a regular meditation practice. From short relaxation, breathing, and meditation options to guided imagery, Lusk gives you the tools you’ll need to develop greater resiliency so that you can overcome physical, mental, and emotional stress.”
—Ruth Buczynski, PhD, licensed psychologist, and president of the National Institute for the Clinical Application of Behavioral Medicine

“Once again Julie Lusk provides us with practical tools to help us find relaxation, meaning, and purpose in an increasingly stressful world. Yoga Nidra for Complete Relaxation and Stress Relief offers a great mix of self-management skills and personal anecdotes from Julie’s three decades as an educator and yoga instructor. Everyone will benefit from this extremely timely book and refer to it often as a way to find their way back to a path toward a more peaceful and joyful life.”
—Dan Bernstein, president of Personal Health Designs

“Yoga Nidra for Complete Relaxation and Stress Relief is a must-read to balance out the stress of modern times. Lusk’s writing is engaging, easy to read, and easy to understand, and makes stress relief practices desirable and accessible for everyday life.”
—Luna Ray, teacher of yoga, workshop and retreat leader, kirtan musician and recording artist, and advocate for conscious and empowered community collaboration