November 21, 2023 • 23 mins
Ever struggled to catch those elusive Z's, tossed and turned in anxiety, or woken up abruptly in the dead of the night? The ineffable Devorah, from sunny Florida, joins us to soothe your frazzled nerves and help you find tranquillity. As an inner guided meditation coach and the host of the popular podcast 'Desire to Be', Devorah shares her insights into three areas of release. Learn to let go of outcomes, guilt, and resentment, and you'll not only sleep better but also live more fully, ready to seize the day and accomplish all the wonderful things that life has in store for you. After all, great days start with a good night's sleep.
To sponsor an episode of Bodies & Souls, email us at
info@bodiessouls.com.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:07):
Hi and welcome to our podcast, bodies and Souls
Conversations for the JewishWoman.
Good evening even though weusually say good morning Good
evening and welcome to thisepisode of Bodies and Souls.
Your host for today is RufkiBoyarski.
If you haven't yet listened toDevorah's episode, where we have
a daytime meditation and it isnot nighttime by you yet, feel
(00:29):
free to go and listen to that.
If it is nighttime and you'respecifically looking for this
episode, we're going to talkabout what we're doing here
before we get right into it.
So, because we know many womenare struggling and we just are
differentiating women becausethis is Gear 2 Women, our whole
podcast is Gear 2 Women but weknow that many women are
(00:50):
struggling to fall asleep and torelax, or they're waking up in
the middle of the night andstruggling to get back into the
zone of sleeping.
So you can use this in thebeginning of the night, you can
use this in the middle of thenight.
But our hope is that.
Our hope is that my shiftscoming that's our real hope and
that none of this is necessary.
But in the event that you knowyou are being affected by the
(01:12):
events of the world around us orpersonal events in your life.
We hope that this episode isgoing to help you unwind and
relax and get a good night'ssleep, because we do all
function better on a goodnight's sleep and we're able to
accomplish all the beautiful,wonderful things that Gashem
wants from us when we get enoughsleep.
So I'm going to reintroduceDevorah to you.
(01:34):
Devorah is based out of Florida.
She is the podcast host of theDesire to Be, which is a
self-improvement podcast that'sgeared also towards Jewish women
.
We are doing an inner guidedmeditation.
She is an inner guidedmeditation coach and she does
both private and corporateclients.
So if you're interested inexploring this modality further,
(01:55):
you absolutely can contact heror listen to her podcast and see
if that is something that youwant to connect to.
So, devorah, tell us a littlebit about what we're doing
tonight and how women can usethis.
Speaker 2 (02:09):
Absolutely.
There are three areas ofrelease that we focus on in
general.
Specifically when someone'strying to fall asleep and they
find that their minds are racingor their heart is racing,
they're usually holding on tothree different areas of
discomfort.
So either there's a situationgoing on so for right now we
(02:32):
have the situation in Israel,which has a lot of uncertainty
to it and a lot of people feel Idon't know how this is going to
end.
When are the hostages going tobe released?
Is my loved one who's fightingin the IDF?
Are they going to be okay?
There's a lot of the unknown.
So that first level of what wehold on to is an outcome.
(02:53):
We don't know how the outcomeis going to be, so we hold on to
it worrying, thinking,ruminating about what might be.
Sometimes we put in thenegative thoughts a negative
outcome.
Sometimes we're hoping for apositive, but it's circulating
in our brain.
Another thing that we might beholding in within us is
(03:14):
something that already happened.
People have guilt feelings.
It's like, oh, this happened, Ishould have done this instead,
or even something that happenedyears ago, and it brings up
guilty feelings within you andthat's not good either, because
again that gets circulated inour brain.
It's working and we want toturn off, or what I call release
(03:37):
, these thoughts which aretaking up time and space.
And the third one, which is themost potent, is we hold people
within us, people who havewronged us, people who are angry
at them.
One of my clients said to me howdo I?
No, I was actually doing agroup meditation.
And she said how can I forgiveHamas?
So she actually had Hamas inher head.
(03:59):
She didn't want to forgive.
Now we don't necessarily haveto forgive.
What we could do is release.
We can release people.
We can release painful commentsthat people make to us.
We can release someone'sopinion, someone's actions.
We can release outcomes, andwhat we want to do before we go
(04:22):
to bed is make sure that thatrelease is complete.
The best way to releasesomething is to visually feel
the support that it is beingabsorbed into something.
Therefore, my favorite go-to isHashem's loving hands.
In fact, there was somethingvery difficult that I was going
through in life and I didn't seeany way out.
(04:44):
One night I went to sleep and Isaid I have no idea how this is
going to resolve itself.
I'm going to sleep now and youare my mattress.
So me having that visualizationof Hashem's loving hands cupped
beneath me and I'm like I'mjust completely giving up
(05:04):
control over here.
Eventually, the situationsorted itself out.
But how was I able to sleep wasto feel the support.
Hirisham, I'm giving it all offto you, taking it off my
shoulders, taking it out of myhead.
I'm giving it to you.
I need to sleep well, because Igot to go to work tomorrow At
the same time.
I need you to do your thing andyou're bigger than this problem
(05:25):
.
Hashem is bigger than all ourproblems collectively.
So let's get into themeditation.
I want your listeners to thinkof something specific that they
are holding onto.
It could be something immediate.
It could be, you know, they'rehaving issues with their
teenager, something random, Imean, that's usually not the
(05:47):
case in most houses, but just incase, they had a one-off with
their boss.
Their toddler is teething andthey're crying forever and
they're just exhausted.
Exhaustion is a feeling we canrelease whatever is
uncomfortable within us and findthat peace within.
So everyone should think ofsomething they're holding on
(06:09):
within them, locate where intheir body they might be holding
it.
Some people feel it in theirchest, some people tighten up
their shoulders.
Some people have terrible backpain, gut pain.
I had one client who said shefelt it mostly in her womb, and
going to that place in your bodyand releasing it will give you
(06:30):
a holistic sense of peace andrelease.
Speaker 1 (06:34):
So right before we start, I'm going to remind
everyone find a quiet space.
This works really nicely whenyou're in a quiet, calm,
distraction-free zone and Tivora, you can go ahead.
Speaker 2 (06:45):
Amazing.
Let's begin.
Welcome to this peacefulnighttime meditation.
As you're ready to wind down,as you're ready to get into a
zone of peaceful sleep andoverall relaxation, make sure
(07:15):
that you're comfortable in yourbath Before we begin.
Take your arms and reach farabove your head.
Give yourself a full bodystretch, stretch it out.
Stretch, stretch and release.
(07:36):
Let it out with a sigh.
Close your eyes and start bytaking a cleansing.
(07:57):
Inhale into your chest, feelyour lungs, expand with the
beautiful air that you'rewelcoming in and hold it at the
top for 5, 4, 3, 2, and 1.
(08:18):
And release on 5, 4, 3, 2, and1.
Take another deep inhale, bringthe breath in, welcome it in
(08:41):
within your body.
Expand your chest, open it up,expand your abdomen, welcome the
breath all the way in.
Then hold it for 5, 4, 3, 2 and1 and exhale for 5, 4, 3, 2 and
(09:10):
1.
On your next inhale once again,slowly, methodically, open up
(09:30):
your chest, expand your abdomen,welcome the breath all the way
in, watch it rise up to yourshoulders, up through your neck
and head, and hold it for 5, 4,3, 2 and 1, and release.
(09:53):
Let the air out on 5, 4, 3, 2and 1.
As your body lays stillcompletely given over to this
moment of relaxation.
(10:14):
You're ready to tap, limb bylimb, into its own level of
peace and calm, as a beautifulstar appears before you taps
(10:36):
your left foot and your footrelaxes.
Taps your right foot and yourfoot relaxes.
Taps your left calf relaxed.
Taps your right calf relaxed.
(11:02):
Taps your left thigh relaxed.
Taps your right thigh relaxed.
Taps your pelvis relaxed.
(11:26):
Taps your heart and your chestrelaxed.
Taps your left shoulder andyour left arm.
Down to your left hand, allyour fingers relaxed.
(11:51):
Taps your right shoulder, rightarm and fingers relaxed.
(12:17):
Taps your collarbone relaxed.
Taps your neck relaxed.
Taps your tongue as it dropsfrom the palate, feeling safe,
(12:39):
secure, totally relaxed.
Star moves upwards, taps yourforehead, taps the brain inside,
taps your skull and vanishesinto thin air as you feel your
(13:06):
body sinking deeper and deeperinto relaxation.
(13:29):
On your next inhale, watch thebreath sitting at the bottom of
your feet and breathe in Withthe energy.
Watch the air rise through thebottom of your feet, up your
legs, up your stomach, bring itin, draw it up up through your
(13:51):
shoulders, neck and head andhold it there.
Turn your eyes inwards.
Watch the breath at the topclean, cleansing, pure and
exhale.
And, as you do, watch thebreath leave from the top of
(14:12):
your head.
As the breath leaves and goeshigher, it invites you to join
as it rises up into space, aclear space, an open space, a
(14:37):
loving space.
Love for you, love for who youare, love for everything that
you've been through and love forall that you are to become.
(14:58):
The space that you findyourself in is dark, nighttime,
(15:22):
spansive space of complete andpure relaxation, inviting you to
rest within, using the support.
In this moment you noticeglowing, translucent, loving
hands of a shem Up beneath you,inviting you to rest within,
(15:52):
inviting you to sink in evendeeper.
Sink into the space, the spaceof love, the space of support,
the space inviting you to let go.
If any thoughts are coming toyour mind now of something that
(16:20):
you need to do, something thatyou need to take care of,
someone who may have wronged you, someone who you feel content
or anger towards them, in thispure, loving space, you are
(16:46):
ready to release.
You notice those feelings inyour body.
Then you want your body to beholistically clean and clear of
all that energy.
As you take a nice, clean, deepbreath, bring the air into your
(17:06):
lungs and, with this energy,exhale thinking the word release
.
Release and watch that feeling,watch that pain within you.
Leave your body, leave intothis loving, open space and be
(17:28):
absorbed into a shem's handsOffering additional support for
you.
Now you notice that Asemi'shands are not only cupped
beneath you, but are nowenclosed completely with a
(17:51):
gentle light that you feelwithin you, resting easily in
the space.
Take another deep inhale andfill up your lungs with this
(18:12):
clean, clear, loving, peacefulenergy and hold it at the top
and release.
Let go.
Let it out of your body, watchit rise out of within you, watch
(18:33):
it dissipate and being lovinglyabsorbed into the hands of a
Shen.
And now you're feeling light.
You feel like you have spacefor more space for peace, space
for sleep, space for total bodyrelaxation and space within you
(19:01):
to offer gratitude to Asemi forbeing your constant support and
for showing you now how to tapinto this every single day.
(19:22):
As you're ready to speak thelanguage of the universe, you
take a nice deep inhale intoyour chest, fill it up, fill it
up, build up the gratitudewithin you and exhale.
Watch it, leave out of yourheart and offer it to Asemi.
Thank you, Thank you.
(19:44):
Thank you for creating me,thank you for allowing me inner
peace.
Thank you for being my support.
And Asemi now takes thatfeeling of gratitude that you
offered and recycles it rightback in within you as you take
another beautiful breath, fillup your lungs and feel the peace
(20:16):
and love absorbed within everycell of your body.
On your final inhale, you'regoing to bring in the beautiful
(20:39):
cleansing breath once againthrough the bottom of your feet.
Take a beautiful, deep breath,watch it rise up your legs, up
your stomach, shoulders, neckand head, and hold it Five, four
, three, two and one and watchthe breath turn around and
(21:05):
release easily throughout yourentire body.
So you watch it.
Leave out of your fingertips,leave out of the bottom of your
feet, knowing that you havecreated yourself a perfect
conduit for relaxation, ease andrest.
(21:36):
Sleep well, sleep well.
Speaker 1 (22:03):
Thank you, that was beautiful.
I wish everyone a little andmaybe wake up to a better world
in the morning, a world full ofHashem's goodness and kindness
with the coming of Mashiach toCanaan.
Speaker 2 (22:16):
Amen.
Speaker 1 (22:26):
Thank you for listening.
We hope you enjoyed and grew.
Original music of Shamil'sNegan provided by Chazan David K
.
Speaker 3 (22:33):
We look forward to your input, feedback and
suggestions.
We also have partnershipopportunities available.
Please email info at bodiessoulscom.
Again info at bodies soulscomwith two S's.
Thank you.
Hi and welcome to our podcast, bodies and Souls
Conversations for the JewishWoman.
Good evening even though weusually say good morning Good
evening and welcome to thisepisode of Bodies and Souls.
Your host for today is RufkiBoyarski.
If you haven't yet listened toDevorah's episode, where we have
a daytime meditation and it isnot nighttime by you yet, feel
(00:29):
free to go and listen to that.
If it is nighttime and you'respecifically looking for this
episode, we're going to talkabout what we're doing here
before we get right into it.
So, because we know many womenare struggling and we just are
differentiating women becausethis is Gear 2 Women, our whole
podcast is Gear 2 Women but weknow that many women are
(00:50):
struggling to fall asleep and torelax, or they're waking up in
the middle of the night andstruggling to get back into the
zone of sleeping.
So you can use this in thebeginning of the night, you can
use this in the middle of thenight.
But our hope is that.
Our hope is that my shiftscoming that's our real hope and
that none of this is necessary.
But in the event that you knowyou are being affected by the
(01:12):
events of the world around us orpersonal events in your life.
We hope that this episode isgoing to help you unwind and
relax and get a good night'ssleep, because we do all
function better on a goodnight's sleep and we're able to
accomplish all the beautiful,wonderful things that Gashem
wants from us when we get enoughsleep.
So I'm going to reintroduceDevorah to you.
(01:34):
Devorah is based out of Florida.
She is the podcast host of theDesire to Be, which is a
self-improvement podcast that'sgeared also towards Jewish women
.
We are doing an inner guidedmeditation.
She is an inner guidedmeditation coach and she does
both private and corporateclients.
So if you're interested inexploring this modality further,
(01:55):
you absolutely can contact heror listen to her podcast and see
if that is something that youwant to connect to.
So, devorah, tell us a littlebit about what we're doing
tonight and how women can usethis.
Speaker 2 (02:09):
Absolutely.
There are three areas ofrelease that we focus on in
general.
Specifically when someone'strying to fall asleep and they
find that their minds are racingor their heart is racing,
they're usually holding on tothree different areas of
discomfort.
So either there's a situationgoing on so for right now we
(02:32):
have the situation in Israel,which has a lot of uncertainty
to it and a lot of people feel Idon't know how this is going to
end.
When are the hostages going tobe released?
Is my loved one who's fightingin the IDF?
Are they going to be okay?
There's a lot of the unknown.
So that first level of what wehold on to is an outcome.
(02:53):
We don't know how the outcomeis going to be, so we hold on to
it worrying, thinking,ruminating about what might be.
Sometimes we put in thenegative thoughts a negative
outcome.
Sometimes we're hoping for apositive, but it's circulating
in our brain.
Another thing that we might beholding in within us is
(03:14):
something that already happened.
People have guilt feelings.
It's like, oh, this happened, Ishould have done this instead,
or even something that happenedyears ago, and it brings up
guilty feelings within you andthat's not good either, because
again that gets circulated inour brain.
It's working and we want toturn off, or what I call release
(03:37):
, these thoughts which aretaking up time and space.
And the third one, which is themost potent, is we hold people
within us, people who havewronged us, people who are angry
at them.
One of my clients said to me howdo I?
No, I was actually doing agroup meditation.
And she said how can I forgiveHamas?
So she actually had Hamas inher head.
(03:59):
She didn't want to forgive.
Now we don't necessarily haveto forgive.
What we could do is release.
We can release people.
We can release painful commentsthat people make to us.
We can release someone'sopinion, someone's actions.
We can release outcomes, andwhat we want to do before we go
(04:22):
to bed is make sure that thatrelease is complete.
The best way to releasesomething is to visually feel
the support that it is beingabsorbed into something.
Therefore, my favorite go-to isHashem's loving hands.
In fact, there was somethingvery difficult that I was going
through in life and I didn't seeany way out.
(04:44):
One night I went to sleep and Isaid I have no idea how this is
going to resolve itself.
I'm going to sleep now and youare my mattress.
So me having that visualizationof Hashem's loving hands cupped
beneath me and I'm like I'mjust completely giving up
(05:04):
control over here.
Eventually, the situationsorted itself out.
But how was I able to sleep wasto feel the support.
Hirisham, I'm giving it all offto you, taking it off my
shoulders, taking it out of myhead.
I'm giving it to you.
I need to sleep well, because Igot to go to work tomorrow At
the same time.
I need you to do your thing andyou're bigger than this problem
(05:25):
.
Hashem is bigger than all ourproblems collectively.
So let's get into themeditation.
I want your listeners to thinkof something specific that they
are holding onto.
It could be something immediate.
It could be, you know, they'rehaving issues with their
teenager, something random, Imean, that's usually not the
(05:47):
case in most houses, but just incase, they had a one-off with
their boss.
Their toddler is teething andthey're crying forever and
they're just exhausted.
Exhaustion is a feeling we canrelease whatever is
uncomfortable within us and findthat peace within.
So everyone should think ofsomething they're holding on
(06:09):
within them, locate where intheir body they might be holding
it.
Some people feel it in theirchest, some people tighten up
their shoulders.
Some people have terrible backpain, gut pain.
I had one client who said shefelt it mostly in her womb, and
going to that place in your bodyand releasing it will give you
(06:30):
a holistic sense of peace andrelease.
Speaker 1 (06:34):
So right before we start, I'm going to remind
everyone find a quiet space.
This works really nicely whenyou're in a quiet, calm,
distraction-free zone and Tivora, you can go ahead.
Speaker 2 (06:45):
Amazing.
Let's begin.
Welcome to this peacefulnighttime meditation.
As you're ready to wind down,as you're ready to get into a
zone of peaceful sleep andoverall relaxation, make sure
(07:15):
that you're comfortable in yourbath Before we begin.
Take your arms and reach farabove your head.
Give yourself a full bodystretch, stretch it out.
Stretch, stretch and release.
(07:36):
Let it out with a sigh.
Close your eyes and start bytaking a cleansing.
(07:57):
Inhale into your chest, feelyour lungs, expand with the
beautiful air that you'rewelcoming in and hold it at the
top for 5, 4, 3, 2, and 1.
(08:18):
And release on 5, 4, 3, 2, and1.
Take another deep inhale, bringthe breath in, welcome it in
(08:41):
within your body.
Expand your chest, open it up,expand your abdomen, welcome the
breath all the way in.
Then hold it for 5, 4, 3, 2 and1 and exhale for 5, 4, 3, 2 and
(09:10):
1.
On your next inhale once again,slowly, methodically, open up
(09:30):
your chest, expand your abdomen,welcome the breath all the way
in, watch it rise up to yourshoulders, up through your neck
and head, and hold it for 5, 4,3, 2 and 1, and release.
(09:53):
Let the air out on 5, 4, 3, 2and 1.
As your body lays stillcompletely given over to this
moment of relaxation.
(10:14):
You're ready to tap, limb bylimb, into its own level of
peace and calm, as a beautifulstar appears before you taps
(10:36):
your left foot and your footrelaxes.
Taps your right foot and yourfoot relaxes.
Taps your left calf relaxed.
Taps your right calf relaxed.
(11:02):
Taps your left thigh relaxed.
Taps your right thigh relaxed.
Taps your pelvis relaxed.
(11:26):
Taps your heart and your chestrelaxed.
Taps your left shoulder andyour left arm.
Down to your left hand, allyour fingers relaxed.
(11:51):
Taps your right shoulder, rightarm and fingers relaxed.
(12:17):
Taps your collarbone relaxed.
Taps your neck relaxed.
Taps your tongue as it dropsfrom the palate, feeling safe,
(12:39):
secure, totally relaxed.
Star moves upwards, taps yourforehead, taps the brain inside,
taps your skull and vanishesinto thin air as you feel your
(13:06):
body sinking deeper and deeperinto relaxation.
(13:29):
On your next inhale, watch thebreath sitting at the bottom of
your feet and breathe in Withthe energy.
Watch the air rise through thebottom of your feet, up your
legs, up your stomach, bring itin, draw it up up through your
(13:51):
shoulders, neck and head andhold it there.
Turn your eyes inwards.
Watch the breath at the topclean, cleansing, pure and
exhale.
And, as you do, watch thebreath leave from the top of
(14:12):
your head.
As the breath leaves and goeshigher, it invites you to join
as it rises up into space, aclear space, an open space, a
(14:37):
loving space.
Love for you, love for who youare, love for everything that
you've been through and love forall that you are to become.
(14:58):
The space that you findyourself in is dark, nighttime,
(15:22):
spansive space of complete andpure relaxation, inviting you to
rest within, using the support.
In this moment you noticeglowing, translucent, loving
hands of a shem Up beneath you,inviting you to rest within,
(15:52):
inviting you to sink in evendeeper.
Sink into the space, the spaceof love, the space of support,
the space inviting you to let go.
If any thoughts are coming toyour mind now of something that
(16:20):
you need to do, something thatyou need to take care of,
someone who may have wronged you, someone who you feel content
or anger towards them, in thispure, loving space, you are
(16:46):
ready to release.
You notice those feelings inyour body.
Then you want your body to beholistically clean and clear of
all that energy.
As you take a nice, clean, deepbreath, bring the air into your
(17:06):
lungs and, with this energy,exhale thinking the word release
.
Release and watch that feeling,watch that pain within you.
Leave your body, leave intothis loving, open space and be
(17:28):
absorbed into a shem's handsOffering additional support for
you.
Now you notice that Asemi'shands are not only cupped
beneath you, but are nowenclosed completely with a
(17:51):
gentle light that you feelwithin you, resting easily in
the space.
Take another deep inhale andfill up your lungs with this
(18:12):
clean, clear, loving, peacefulenergy and hold it at the top
and release.
Let go.
Let it out of your body, watchit rise out of within you, watch
(18:33):
it dissipate and being lovinglyabsorbed into the hands of a
Shen.
And now you're feeling light.
You feel like you have spacefor more space for peace, space
for sleep, space for total bodyrelaxation and space within you
(19:01):
to offer gratitude to Asemi forbeing your constant support and
for showing you now how to tapinto this every single day.
(19:22):
As you're ready to speak thelanguage of the universe, you
take a nice deep inhale intoyour chest, fill it up, fill it
up, build up the gratitudewithin you and exhale.
Watch it, leave out of yourheart and offer it to Asemi.
Thank you, Thank you.
(19:44):
Thank you for creating me,thank you for allowing me inner
peace.
Thank you for being my support.
And Asemi now takes thatfeeling of gratitude that you
offered and recycles it rightback in within you as you take
another beautiful breath, fillup your lungs and feel the peace
(20:16):
and love absorbed within everycell of your body.
On your final inhale, you'regoing to bring in the beautiful
(20:39):
cleansing breath once againthrough the bottom of your feet.
Take a beautiful, deep breath,watch it rise up your legs, up
your stomach, shoulders, neckand head, and hold it Five, four
, three, two and one and watchthe breath turn around and
(21:05):
release easily throughout yourentire body.
So you watch it.
Leave out of your fingertips,leave out of the bottom of your
feet, knowing that you havecreated yourself a perfect
conduit for relaxation, ease andrest.
(21:36):
Sleep well, sleep well.
Speaker 1 (22:03):
Thank you, that was beautiful.
I wish everyone a little andmaybe wake up to a better world
in the morning, a world full ofHashem's goodness and kindness
with the coming of Mashiach toCanaan.
Speaker 2 (22:16):
Amen.
Speaker 1 (22:26):
Thank you for listening.
We hope you enjoyed and grew.
Original music of Shamil'sNegan provided by Chazan David K
.
Speaker 3 (22:33):
We look forward to your input, feedback and
suggestions.
We also have partnershipopportunities available.
Please email info at bodiessoulscom.
Again info at bodies soulscomwith two S's.
Thank you.
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Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.