The Rest We Share: Jewish-informed Yoga Nidra Meditations | Ruthie Ayzenberg

By Ruthie AyzenbergAlternative Health Health & Fitness Mental Health Religion & Spirituality Judaism

The Rest We Share: Jewish-informed Yoga Nidra Meditations | Ruthie Ayzenberg episodes

January 02, 2024 22. Yoga Nidra for Focus: Mind-Body Mandala Meditation (40 mins)
NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest+

By Ruthie Ayzenberg

Close Your Eyes and Stay Awake

In a world filled with distraction, finding moments of genuine presence becomes a compass for navigating the ebb and flow of modern life. In this episode, you are invited you to explore your mindscape through the imagery of a mandala. As a visual representation of life's intricate patterns, the mandala becomes a guide for focused exploration, allowing you to reconnect with your core. Through the practice of concentration during yoga nidra, you are guided to navigate the complexity and simplicity within, finding your truth and clarity at the center.

Please take a moment to leave a rating, comment, subscribe, or share this episode. Your feedback and support will help this podcast evolve and will help me continue creating more Yoga Nidra journeys for you and others.

Episode summary:
Intro
Preparation: Lie down on your back in a quiet, darkened room where you would like to rest
Intention Setting: Bring to mind your intention for today’s practice...
Rotation of Consciousness: A journey through the different parts of the body, promoting body awareness and relaxation.
Breath Awareness: Spiral breathing for increased connection
Awareness of opposites: Practice training your mind to generate and integrate opposite somatic and emotional experiences
Visualization: A parade of visual imagery to facilitate exploration of your mindscape on all levels
Return to your intention: Integrating the intention set earlier in the practice
Externalization: Transition back to external surroundings
Closing: The practice of yoga nidra is now complete
Outro

Do Something Good
If your heart feels compelled to help out the impacted families and communities in Israel but you're not sure where to donate, below is a link to a list of vetted reliable charity resources, where your contribution will go directly to those in need.

Donating for Israel (giveisrael.org)

May you be safe in your surroundings and safe within yourself. And may we see more peaceful days soon.
44 min
December 25, 2023 21. Yoga Nidra: Shine through the Darkness (38 mins)
NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest+

As we approach the end of 2023, these are the shortest and darkest days of the year in the northern hemisphere. If you're feeling the need for some warmth, encouragement, and light at this time, this is the practice for you.
This practice is created to nurture the fire element to generate warmth and bring out your inner light. By traversing the layers of consciousness through yoga nidra, you can progressively quiet the analytical mind and arrive at a place of stillness and unconscious wisdom. Here your true light is found. This light has always been there and can never be extinguished, no matter how much debris has piled over it. In this practice, you are invited to begin clearing away through the cognitive and emotional debris to make space for your light to glow more radiantly.

Episode summary:
Intro
Preparation: Lie down on your back where you would like to rest
Intention Setting: Set your intention for today’s practice...
Rotation of Consciousness: A journey through the different parts of the body, promoting body awareness and relaxation.
Breath Awareness: Breathwork to generate warmth
Visualization: A series of vivid images with a focus on balancing the fire element as you move awareness through 8 energetic centers in the body
Return to your intention: Integrating the intention set earlier in the practice
Externalization: Transition back to external surroundings
Closing: The practice of yoga nidra is now complete
Outro
Please take a moment to leave a rating, comment, subscribe, or share this episode. Your feedback and support will help this podcast evolve and will help me continue creating more Yoga Nidra journeys for you and others.

Do Something Good
If your heart feels compelled to help out the impacted families and communities in Israel but you're not sure where to donate, here are a few links to vetted reliable charity resources, where your contribution will go directly to those in need.
Free mental health support for people affected by the war:
Mental Healthcare for Israel - Empowermh (causematch.com)
Equipment for medical first responders:
United Hatzalah: Israel is at War | The Chesed Fund
Donating for Israel (giveisrael.org)

May you be feel good and shine your light brightly!
38 min
December 18, 2023 20. Short Yoga Nidra: Rest & Relaxation Capsule (12 mins)
NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest+

By Ruthie Ayzenberg

Close Your Eyes and Stay Awake

Some days you might not have the time for a long yoga nidra practice. On busy days, when you're more likely to have stress and be short on time, any amount of yoga nidra time is a tonic on the nervous system.
This short 12-minute practice is perfect for busy days when you don't have 60 or 30 or even 20 minutes to take a break. This mini-practice condenses the essential elements of yoga nidra into a nutshell, so you get all the main ingredients of a longer practice in less time.
This practice is also a great way to relax before going to sleep.
Also if you are new to yoga nidra and a longer practice might feel like jumping off the deep end, this short episode, can be a great starting point get your feet in the water.

Episode summary:
Intro
Preparation: Lie down on your back where you would like to rest
Intention Setting: Bring to mind your intention for today’s practice...
Rotation of Consciousness: A journey through the different parts of the body, promoting body awareness and relaxation.
Breath Awareness and visualization: Breathe and float on the ocean
Return to your intention: Integrating the intention set earlier in the practice
Externalization: Transition back to external surroundings
Closing: The practice of yoga nidra is now complete
Outro
Please take a moment to leave a rating, comment, subscribe, or share this episode. Your feedback and support will help this podcast evolve and will help me continue creating more Yoga Nidra journeys for you and others.

Do Something Good
If your heart feels compelled to help out the impacted families and communities in Israel but you're not sure where to donate, here are a few links to vetted reliable charity resources, where your contribution will go directly to those in need.
Free mental health support for people affected by the war:
Mental Healthcare for Israel - Empowermh (causematch.com)
Equipment for medical first responders:
United Hatzalah: Israel is at War | The Chesed Fund
Donating for Israel (giveisrael.org)

May you be safe in your surroundings and safe within yourself. And may we see more peaceful days soon.
13 min
November 28, 2023 19. Yoga Nidra Live Class from Israel: A Time to Breathe (40 mins)
Na'aleh Yoga Podcast: Yoga Nidra Journeys for Deep Rest+
By Ruthie Ayzenberg

Close your eyes and stay awake...

This episode brings you into a live yoga nidra group practice that took place in Israel last week. Many people in the region (and outside of it) have been affected by the war. This practice intended to provide a break from all the stress and intensity to soothe the nerves, to rest, to just pause and breathe. Going through traumatic times is never easy. But it does feel better to go through these times together as a community than all alone. Wherever you are in the world and whatever struggles you may have, know that you are not alone. You are invited to join your friends in Israel for this healing yoga nidra practice.

Episode summary:
Intro
Preparation: Lie down on your back in a quiet, darkened room where you would like to rest
Intention Setting: Bring to mind your intention for today’s practice...
Rotation of Consciousness: A journey through the different parts of the body, promoting body awareness and relaxation.
Breath Awareness: Mindful breathwork for increased connection
Visualization: A series of meaningful phrases to be visualized in detail and experienced on multiple levels
Return to your intention: Returning to the intention set earlier in the practice
Externalization: Transition back to external surroundings
Closing: The practice of yoga nidra is now complete
Outro

Please take a moment to leave a rating, comment, subscribe, or share this episode. Your feedback and support will help this podcast evolve and will help me continue creating more Yoga Nidra journeys for you and others.

Do Something Good
If your heart feels compelled to extend your practice to help out families and communities in Israel who are impacted by the war, but you're not sure where to donate, here are some links to vetted reliable charity resources, where your contribution will go directly to those in need.

Free mental health support for people affected by the war:
Mental Healthcare for Israel - Empowermh (causematch.com)
Equipment for medical first responders:
United Hatzalah: Israel is at War | The Chesed Fund
Donating for Israel (giveisrael.org)

May you be safe and feel good,
42 min
November 20, 2023 18. Yoga Nidra + Brainspotting: Gaze Healing (45 mins)
Na'aleh Yoga Podcast: Yoga Nidra Journeys for Deep Rest+
By Ruthie Ayzenberg

Close your eyes and stay awake...
This is a special episode, we integrate elements of Brainspotting into the traditional Yoga Nidra practice, exploring the profound connections between inner experiences, gaze awareness, and the natural healing capacities of the brain. Weaving together mindfulness, visualization, and Brainspotting techniques we set the stage for organic, non-invasive nervous system repair and self-healing.

What is Brainspotting, you may be wondering?
It is a method developed by psychologist David Grand that involves the identification of brainspots, points in the visual field that are linked to specific emotions or topics of distress, which are used as portals to unlock and process unresolved distress. To quote David Grand, “Where you look affects how you feel.” During the process you are invited to explore the connection between your gaze and inner experiences, allowing the brain's natural healing capacities to emerge.

Please keep in mind that this meditative journey is not a replacement for a standard Brainspotting session with a therapist who is attuned to your moment-to-moment cues and the nuances of your unique situation. Yes, this session is designed to be therapeutic, but it is NOT therapy. Rather, this is a Brainspotting-inspired Yoga Nidra session. To experience traditional Brainspotting therapy, you are encouraged to seek out a therapist trained in this modality.
So find a quiet space, lie down, and let's dive into the healing synergy of Yoga Nidra and Brainspotting!

Episode summary:
Intro
Preparation: Lie down on your back in a quiet, darkened room where you would like to rest
Intention Setting: Bring to mind your Intention for today’s practice...
Inner Resource: Resource brainspot
Rotation of Consciousness: A journey through the different parts of the body, promoting body awareness and relaxation.
Gaze Awareness: Gaze exploration for increased connection
Visualization: A series of vivid images to be visualized in detail and experienced on multiple levels
Brainspot engagement: Connecting gaze to emotion to support organic self-healing
Heartfelt Desire & Intention: Returning to the intention set earlier in the practice
Externalization: Transition back to external surroundings
Closing: The practice of yoga nidra is now complete
Outro

Music from Pixaby: "Deep Binaural Meditation" by MapaMusic

Please take a moment to leave a rating, comment, subscribe, or share this episode. Your feedback and support will help this podcast evolve and will help me continue creating more Yoga Nidra journeys for you and others.

Do Something Good
If your heart feels compelled to help out families and communities in Israel who are impacted by the war, but you're not sure where to donate, here are some links to vetted reliable charity resources, where your contribution will go directly to those in need.

Free mental health support for people affected by the war:
Mental Healthcare for Israel - Empowermh (causematch.com)
Equipment for first responders:
United Hatzalah: Israel is at War | The Chesed Fund
Donating for Israel (giveisrael.org)

May you be safe and feel good,
44 min
October 31, 2023 17. Yoga Nidra for Insomnia: Deep Sleep Island (58 mins)
Na'aleh Yoga Podcast: Yoga Nidra Journeys for Deep Rest+
By Ruthie Ayzenberg

Close your eyes and stay awake... (or fall asleep for this episode)

During times of unrest, sleep may be elusive. If you would like to relax and drift off to sleep, this guided journey is for you. By slowly brining your awareness inward and moving through the layers of consciousness, you can begin to let go of the worries and tensions that may be keeping you awake, thus allowing sleep to arrive.

During waking hours, your brain and body are like a busy market. The hours of sleep is when all the debris from the day can be cleaned up, all the inventory sorted, and restocked for the next day. By activating deeper brainwaves during Yoga Nidra practice, you are creating an island in time for your body, mind, and soul to release debris, repair, and restore your resources for the next day.

Episode summary:
Intro
Preparation: Lie down on your back in a quiet, darkened room where you would like to rest
Senses Wide Open: Bring attention to your senses……
Intention Setting: Bring to mind your Intention for today’s practice...
Inner Resource: Now think of your inner resource…… it could be an image, a memory, an object, a person, or a place where you feel safe…
Rotation of Consciousness: A journey through the different parts of the body, promoting body awareness and relaxation.
Breath Awareness: Breathing exercises and counting down to deepen relaxation
Awareness of Opposites: Shifting awareness between contrasting sensations for integration opposite experiences
Visualization: A series of vivid images to be visualized in detail and experienced on multiple levels
Heartfelt Desire & Intention: Returning to the intention set earlier in the practice
Externalization: Transition back to external surroundings
Closing: The practice of yoga nidra is now complete
Outro
Music by Pixaby
Do Something Good
If your heart feels compelled to help out families and communities in Israel who are impacted by the war, but you're not sure where to donate, here are some links to vetted reliable charity resources, where your contribution will go directly to those in need.

Donating for Israel (giveisrael.org)

Emergency Campaign Swords of Iron 2023 | Lema'an Achai (lemaanachai.org)

May you rest safely, peacefully, and soundly.
59 min
October 22, 2023 16. Yoga Nidra for Kids (of all ages): Journey to Dreamland (21 mins)
NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest
By Ruthie Ayzenberg

Close Your Eyes and Stay Awake
When children have a hard time falling asleep, this soothing yoga nidra journey can help. No matter how old you are, this short journey is filled with creative imagery and simple language to help kids relax and drift off to dreamland.

Listeners of all ages are invited to close their eyes and journey together to the magical land of yoga nidra....

Licensed Background music by AshamaLuevMusic: "Soothing" from SoundCloud

22 min
October 11, 2023 15. Yoga Nidra: Healing Infusion for Difficult Times (40 mins)
NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest+

By Ruthie Ayzenberg

Close Your Eyes and Stay Awake

In these times of global uncertainty, this episode is dedicated to anyone grappling with anxiety, fear, and challenges--whether it's the current world events or personal struggles that life presents. Through reconnecting with yourself in these moments of uncertainty, you can find solace, even amidst chaos.

The calming practice of Yoga Nidra offers a sanctuary of peace and healing energy for the mind, body, and soul. By practicing together, we create a space for the nervous system to deeply rest and heal from the accumulations of collective and personal stress.

If your heart feels compelled to help out the impacted families and communities in Israel but you're not sure where to donate, here are some links to vetted reliable charity resources, where your contribution will go directly to those in need.

Donating for Israel (giveisrael.org)

Emergency Campaign Swords of Iron 2023 | Lema'an Achai (lemaanachai.org)

Adopt a Town: Yerucham (causematch.com)

May you be safe in your surroundings and safe within yourself. And may we see more peaceful days soon.
41 min
September 12, 2023 14. Yoga Nidra: Gift of Gratitude (50 mins)
NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest+
By Ruthie Ayzenberg

Close Your Eyes and Stay Awake

Sometimes we get preoccupied with what we don't have and forget to give thanks for all the blessings we do have. The Jewish sage Ben Zoma says: "Who is wealthy? He who is happy with his portion." (Pirkei Avot 3:5).
This meditative practice is all about finding gratitude within and appreciating the goodness that is found in every corner of daily life, especially the little things we often take for granted. From the beautiful & bountiful world around us to the intricate world within, there is so much that is going right in every moment and so much to be grateful for!
So, whether you're filled with gratitude already or feeling kind of down and need something to lift your spirits, this episode is for you. From my heart to yours...

Optional post-practice integration ideas:
* Make a list of at least 10 specific things you are grateful for today.
* Share with someone how much you appreciate them. Be specific.
* Choose an ordinary object that makes your life better (for example keys) and learn about its story.
*Look for fortunate coincidences (hashgacha pratis) as you go throughout your day

50 min
August 30, 2023 13. Yoga Nidra: Orbiting the Meridian Circuit for Energy Balance--30 mins (no music)
NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest
By Ruthie Ayzenberg

Close Your Eyes and Stay Awake

This practice is a bit different from the other ones, as we take a detour from the traditional body scan and instead travel around a circuit of 12 meridian channels using breath and mindful focus.
According to Chinese medicine, the meridians are pathways through which energy (Chi) flows. In Judaism, the word for life is Chai, which refers to the vital life force in all living beings. In yoga, these pathways are called nadis through which the life force Prana flows. Perhaps, Chi, Chai, and Prana all refer to the same basic life force.
Each meridian has multiple acupuncture points along its path and is associated with specific organs. When energy flows easily through the meridians, we can feel healthy, energized, and balanced. However, when there are obstructions or blockages, we might not feel so great.
By following the meridian pathways within the yoga nidra framework, you can observe on a subtle level how your energy is circulating and allow rebalancing to happen organically where needed.

31 min