November 15, 2023 • 23 mins
Does stress and anxiety often feel overwhelming? Desire to Be podcast host, Devora Goldberg, reveals her golden secret on managing these emotions and finding inner tranquility through mindful meditation. Stepping into a world of calm and serenity, Davora guides us with her insights, transforming her own journey of self-improvement into an enlightening roadmap for our listeners. From soothing the fight or flight response to enhancing overall well-being, meditation proves to be an indispensable tool in our daily hustle and bustle. Let's navigate the path of relaxation together, reducing nervous system arousal, sleep better, and ultimately, live better!
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info@bodiessouls.com.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:16):
Hi and welcome to our podcast, Bodies and Souls
Conversations for the JewishWoman.
Good morning and welcome tothis episode of Bodies and Souls
.
Your host for today is RiftiBojarski.
I am very excited to have awonderful guest today.
I'm always excited to have ourguest, but I think today you're
going to hear an episode thatyou're going to want to replay
(00:36):
for your own personal use, notjust for informational purposes,
and I think that's reallyspecial.
So we've been doing a lot of howare we helping our brothers and
sisters in art history by ourimprovement, by our knowledge,
by sharing all sorts of things,and I think that it's time for
us to do something for ourselves.
A lot of us are wound up tight.
We feel invested in what'shappening in our history and
(00:59):
sometimes we're not unwindingand sometimes that's affecting
our sense of self and our senseof well-being and the things
that we're bringing into ourfamilies and into our homes.
And my hope for today is that,as you listen to this episode,
you're going to take yourself toa quiet space and you're going
to work on releasing all thestress that you're holding so
(01:20):
that you go through your dayenergized but calm and present
in a way that maybe you haven'tfelt since October 7th.
So our ghost, our ghost, ourhope, our.
So I was going to edit that,don't worry.
Our guest for today is DavoraGoldberg.
Davora is joining us fromFlorida.
(01:40):
Davora is the host of theDesire to Be podcast, which is a
self-improvement podcast that'sfocused on finding the best
version of ourselves.
Today, we are focused on aguided meditation that is
specific to your health andwell-being.
Davora does travel and doeswork with organizations, and she
(02:02):
does one-on-one coaching withmeditative work.
So, Davora, can you share alittle bit before we start,
about how you got into this work?
Speaker 3 (02:10):
It's a great question because my background is
actually interior design.
So most people out there in theworld who know me they're like,
yeah, she's the designer, butI've been at simultaneously to
working with design.
I've also been on my ownjourney, as we all are on, and
the best way that I found theability to release, to let go
(02:30):
what has been, release otherpeople, release expectations was
really to go within, and Istarted my journey within
releasing and it was just.
It was just transformational,and the more I spoke about it
with people, the more I realizedthat other people need it too.
So you start with onemeditation, you start with more
and then you get trained andthen you realize that the
(02:54):
outcomes that are coming from itis really the reason why I do
it.
So when I have clients in Israelright now who are living in
utter fear, they cannot sleepbecause their bodies are
literally shaking and any littlenoise they hear around them
they translate to is this aterrorist, is this a threat to
(03:15):
me?
And they're literally in fightor flight all day long.
And when they tell me thatafter the meditations they've
brought down their nervoussystem and they can actually
sleep, when they tell me thatwhere they've been storing the
fear and the worry, wherethey've been feeling it in their
bodies, and now they don't feelthat pain anymore.
(03:36):
I know that it's real, andbeing able to bring that release
to other people is just ahumbling experience for me.
Speaker 1 (03:45):
I love that and I actually I want to mention that
I didn't hear about Devorah fromDevorah.
I heard about Devorah fromsomeone in the conflict who was
struggling and really felt thatDevorah was very helpful and I
figured why don't we all accessthat?
So this is going to be part oneof two.
We're going to have a two partseries here with Devorah.
It's a mini series and it'sreally for you to work through,
(04:08):
so you're not going to hear meduring both episodes.
You're going to hear Devorah.
This part one is going to besomething that you can use at
the beginning of your day, inthe middle of your day, if
you're feeling disconnected, andpart two will be an evening
meditation that you can use asyou're trying to unwind and
maybe struggling to get intothat space where you're getting
a restful night of sleep.
(04:29):
So, without further ado,devorah, take it away.
Speaker 4 (04:39):
Welcome to this guided meditation where you're
able to release any anxiety ordiscomforts that you feel within
and introduce calm, relaxationand peace within your body.
(05:04):
Before we begin, make sure thatyou have a comfortable seat,
either reclining, laying down,dim the lights, turn off all
notifications off your phone andbest if you listen to this with
(05:27):
earbuds or earphones where yourbody is completely hands-free,
no disturbances, no one needsyou.
You're able to use this time tofocus within and give yourself
the greatest gift of all, thegift of you.
(05:57):
Begin by taking an inhale,bring the air into your chest
nice and slowly, and then expandyour lungs, feel the air rising
in and hold it at the top for 5, 4, 3, 2 and 1.
(06:23):
And exhale on 5, 4, 3, 2 and 1.
(06:44):
Another deep inhale, this timeslowly, methodically, welcome in
the breath.
So you expand your chest,expand your abdomen, feel
yourself opening up even morewelcome in the breath and hold
it 5, 4, 3, 2 and 1.
(07:09):
And release on 5, 4, 3, 2 and 1.
Breathe easy, breathe calm,feel your body sinking into this
(07:30):
moment as you take anothercleansing deep breath.
Inhale, open your chest,welcome the breath in, expand
your lungs and fill it up.
Watch the air as it riseswithin you, up to your shoulders
(07:52):
, neck and head, and hold it.
Turn your eyes inwards and youlook at the breath and exhale,
watch it release as you're readyto take your body to the next
(08:19):
level of relaxation.
Your toes are relaxed, anklesrelaxed heels relaxed, calves
(08:39):
relaxed, as you feel yourselfsinking deeper deeper, deeper.
Your thighs are relaxed, yourspine is resting easily your
(09:06):
heart is relaxed and feeling atease.
Chest is relaxed, sinking deeper, deeper.
Rollers relaxed.
(09:34):
Left arm relaxed.
Right arm relaxed as they bothfall into space and you're
resting in.
Neck is relaxed.
Jawbone relaxed as you know, inthis moment you're sinking even
(09:58):
deeper.
Tongue is relaxed as you feelit drop from the palate above
nothing to hold onto, nothing toclench, just relax.
(10:19):
Your cheekbones are relaxed,eyelids relaxed, forehead, skull
and brain soft, malleable, likethe day that you were born.
(10:43):
As you bring your body to anoverall holistic feeling of
relaxation, take a deep breathand, as you fill up your lungs,
feel the breath rising withinyou, starting from the bottom of
(11:07):
your feet, the energy pushingup the air within you, up your
legs, up your stomach, shoulder,chest, neck and head, and hold
it at the top.
Turn on your eyes and words,look at that beautiful breath
(11:27):
within you for 3, 2 and 1.
And release.
Release the breath, turn aroundin your head and release itself
, going down your head, downyour neck, shoulders, out to
your hands for a perfect conduitfor this moment of peace.
(11:50):
Continue to release down yourbody, down both of your legs, as
the breath exits at the bottomof your feet, as you feel
yourself relaxed and ready tobring yourself to the next level
(12:14):
of relaxation.
Take another deep inhale andonce again watch the breath rise
through the bottom of your feet, rising up your calves, up your
(12:39):
thighs, up your stomach,shoulders, neck and head.
Once again, hold it as you turnyour eyes inwards for 3, 2 and
1.
And release, and, as you do,watch the breath leave through
(12:59):
the crown of your head, leavingthe space of the here and now
Surprises higher and higher,higher, higher, into a beautiful
, expansive space, a lovingspace, a supportive space, a
(13:34):
space with no thoughts, a spacewith nothing to do, just pure
spirituality.
As you turn to your left, turnto your right, notice the
expansiveness and purity whereyou are right now, and you know
(14:02):
this is where you're meant to beFeeling at home, feeling at
ease.
You take a nice gentle breath,bring the air into your lungs
(14:23):
and, as you exhale, you'refeeling an enormous feeling of
support for you.
Now, as soon as a shem's big,beautiful, translucent,
supportive and loving hands cuptogether beneath you, inviting
(14:46):
you to relax and rest within,feel now how you feel, see the
sights, the warmth, feel thelove, the loving energy
surrounding you now, and youknow that in this moment that's
(15:13):
all that matters as you continueto feel the love in this moment
.
You know that Ashan's love foryou is the same since the day
(15:34):
that he chose for you to comeinto this world.
It's the same throughout thelife that you have already lived
.
It's the same love, being proudof you, have how you have shown
up in your greatness and proudof you and loving you for all
(16:01):
that.
You are to become In thismoment, feeling completely
supported and eased in nice,cleansing breath, and you know
that it's time to release.
(16:23):
Go, exhale the breath and feelsomething that you've been
holding inside a fear of thought, a worry, person anger.
Feel it in the body, whereyou're holding it with it and
(16:57):
hold it Three, two, one andrelease, see that fear, that
discomfort, that negativity thatyou're holding within.
And to leave your body, leaveyour space, enter this beautiful
(17:18):
space surrounding you now andwatch it being absorbed into
Hashem's hands.
It's almost like Hashem hasbeen asking you to release
because he wants to absorb it,because you could feel emotions
(17:38):
throughout your day, but it'snot for you to store within.
The body that Hashem gave youis pure and, once again, you
know that the right thing foryou to do now is release some
(17:58):
more.
Take a deep inhale, draw thebreath in, feel the cleansing
into your body, into your lungs,and exhale and feel the release
.
Release what has been holdinginside, release it out, thinking
(18:23):
the word release, thinking thatthe release is out of you and
into the supportive hands ofHashem.
And now that you've createdmore space within you to fill
with more positivity, takeanother deep inhale Once again.
(18:46):
Fill up your lungs and, as youdo, feel yourself, expand like a
vessel, open yourself up.
Open it up and hold the breathfor three, two and one as you
exhale.
Allow the supportive energy toenter within you and settle
(19:12):
through every cell of your body.
Release what has been serving usand allowing peace, support and
(19:33):
love within.
Before you're ready to comeback into the here and now, take
one more cleansing breath andonce again watch it rise through
the bottom of your feet, drawthe breath up with your inhale,
(19:57):
up your legs and stomach, upyour shoulders, neck and head
and hold it as you turn youreyes inwards.
Watch the breath lovingly andturn the breath around as you
exhale.
Watch it release easily, withpeace and ease, throughout every
(20:22):
cell of your body, travelingdown and out your hands, down
and out your feet, ready tobring this relaxation to the
rest of your day.
As you're ready to come back tothe here and now, start to
(20:54):
wiggle your toes, move yourfingers, shift your shoulders,
move your arms, move your headfrom side to side and, when
you're ready, open your eyes.
And congratulations for thismoment of peace that you have
(21:23):
given yourself.
Speaker 1 (21:53):
Thank you for listening.
We hope you enjoyed and grew.
Original music of Shamil'sNigan provided by Hazan David K
Tech.
Speaker 2 (22:00):
We look forward to your input, feedback and
suggestions.
We also have partnershipopportunities available.
Please email info at bodiessouls dot com.
Again info at bodies souls dotcom with two S's, thank you.
Hi and welcome to our podcast, Bodies and Souls
Conversations for the JewishWoman.
Good morning and welcome tothis episode of Bodies and Souls
.
Your host for today is RiftiBojarski.
I am very excited to have awonderful guest today.
I'm always excited to have ourguest, but I think today you're
going to hear an episode thatyou're going to want to replay
(00:36):
for your own personal use, notjust for informational purposes,
and I think that's reallyspecial.
So we've been doing a lot of howare we helping our brothers and
sisters in art history by ourimprovement, by our knowledge,
by sharing all sorts of things,and I think that it's time for
us to do something for ourselves.
A lot of us are wound up tight.
We feel invested in what'shappening in our history and
(00:59):
sometimes we're not unwindingand sometimes that's affecting
our sense of self and our senseof well-being and the things
that we're bringing into ourfamilies and into our homes.
And my hope for today is that,as you listen to this episode,
you're going to take yourself toa quiet space and you're going
to work on releasing all thestress that you're holding so
(01:20):
that you go through your dayenergized but calm and present
in a way that maybe you haven'tfelt since October 7th.
So our ghost, our ghost, ourhope, our.
So I was going to edit that,don't worry.
Our guest for today is DavoraGoldberg.
Davora is joining us fromFlorida.
(01:40):
Davora is the host of theDesire to Be podcast, which is a
self-improvement podcast that'sfocused on finding the best
version of ourselves.
Today, we are focused on aguided meditation that is
specific to your health andwell-being.
Davora does travel and doeswork with organizations, and she
(02:02):
does one-on-one coaching withmeditative work.
So, Davora, can you share alittle bit before we start,
about how you got into this work?
Speaker 3 (02:10):
It's a great question because my background is
actually interior design.
So most people out there in theworld who know me they're like,
yeah, she's the designer, butI've been at simultaneously to
working with design.
I've also been on my ownjourney, as we all are on, and
the best way that I found theability to release, to let go
(02:30):
what has been, release otherpeople, release expectations was
really to go within, and Istarted my journey within
releasing and it was just.
It was just transformational,and the more I spoke about it
with people, the more I realizedthat other people need it too.
So you start with onemeditation, you start with more
and then you get trained andthen you realize that the
(02:54):
outcomes that are coming from itis really the reason why I do
it.
So when I have clients in Israelright now who are living in
utter fear, they cannot sleepbecause their bodies are
literally shaking and any littlenoise they hear around them
they translate to is this aterrorist, is this a threat to
(03:15):
me?
And they're literally in fightor flight all day long.
And when they tell me thatafter the meditations they've
brought down their nervoussystem and they can actually
sleep, when they tell me thatwhere they've been storing the
fear and the worry, wherethey've been feeling it in their
bodies, and now they don't feelthat pain anymore.
(03:36):
I know that it's real, andbeing able to bring that release
to other people is just ahumbling experience for me.
Speaker 1 (03:45):
I love that and I actually I want to mention that
I didn't hear about Devorah fromDevorah.
I heard about Devorah fromsomeone in the conflict who was
struggling and really felt thatDevorah was very helpful and I
figured why don't we all accessthat?
So this is going to be part oneof two.
We're going to have a two partseries here with Devorah.
It's a mini series and it'sreally for you to work through,
(04:08):
so you're not going to hear meduring both episodes.
You're going to hear Devorah.
This part one is going to besomething that you can use at
the beginning of your day, inthe middle of your day, if
you're feeling disconnected, andpart two will be an evening
meditation that you can use asyou're trying to unwind and
maybe struggling to get intothat space where you're getting
a restful night of sleep.
(04:29):
So, without further ado,devorah, take it away.
Speaker 4 (04:39):
Welcome to this guided meditation where you're
able to release any anxiety ordiscomforts that you feel within
and introduce calm, relaxationand peace within your body.
(05:04):
Before we begin, make sure thatyou have a comfortable seat,
either reclining, laying down,dim the lights, turn off all
notifications off your phone andbest if you listen to this with
(05:27):
earbuds or earphones where yourbody is completely hands-free,
no disturbances, no one needsyou.
You're able to use this time tofocus within and give yourself
the greatest gift of all, thegift of you.
(05:57):
Begin by taking an inhale,bring the air into your chest
nice and slowly, and then expandyour lungs, feel the air rising
in and hold it at the top for 5, 4, 3, 2 and 1.
(06:23):
And exhale on 5, 4, 3, 2 and 1.
(06:44):
Another deep inhale, this timeslowly, methodically, welcome in
the breath.
So you expand your chest,expand your abdomen, feel
yourself opening up even morewelcome in the breath and hold
it 5, 4, 3, 2 and 1.
(07:09):
And release on 5, 4, 3, 2 and 1.
Breathe easy, breathe calm,feel your body sinking into this
(07:30):
moment as you take anothercleansing deep breath.
Inhale, open your chest,welcome the breath in, expand
your lungs and fill it up.
Watch the air as it riseswithin you, up to your shoulders
(07:52):
, neck and head, and hold it.
Turn your eyes inwards and youlook at the breath and exhale,
watch it release as you're readyto take your body to the next
(08:19):
level of relaxation.
Your toes are relaxed, anklesrelaxed heels relaxed, calves
(08:39):
relaxed, as you feel yourselfsinking deeper deeper, deeper.
Your thighs are relaxed, yourspine is resting easily your
(09:06):
heart is relaxed and feeling atease.
Chest is relaxed, sinking deeper, deeper.
Rollers relaxed.
(09:34):
Left arm relaxed.
Right arm relaxed as they bothfall into space and you're
resting in.
Neck is relaxed.
Jawbone relaxed as you know, inthis moment you're sinking even
(09:58):
deeper.
Tongue is relaxed as you feelit drop from the palate above
nothing to hold onto, nothing toclench, just relax.
(10:19):
Your cheekbones are relaxed,eyelids relaxed, forehead, skull
and brain soft, malleable, likethe day that you were born.
(10:43):
As you bring your body to anoverall holistic feeling of
relaxation, take a deep breathand, as you fill up your lungs,
feel the breath rising withinyou, starting from the bottom of
(11:07):
your feet, the energy pushingup the air within you, up your
legs, up your stomach, shoulder,chest, neck and head, and hold
it at the top.
Turn on your eyes and words,look at that beautiful breath
(11:27):
within you for 3, 2 and 1.
And release.
Release the breath, turn aroundin your head and release itself
, going down your head, downyour neck, shoulders, out to
your hands for a perfect conduitfor this moment of peace.
(11:50):
Continue to release down yourbody, down both of your legs, as
the breath exits at the bottomof your feet, as you feel
yourself relaxed and ready tobring yourself to the next level
(12:14):
of relaxation.
Take another deep inhale andonce again watch the breath rise
through the bottom of your feet, rising up your calves, up your
(12:39):
thighs, up your stomach,shoulders, neck and head.
Once again, hold it as you turnyour eyes inwards for 3, 2 and
1.
And release, and, as you do,watch the breath leave through
(12:59):
the crown of your head, leavingthe space of the here and now
Surprises higher and higher,higher, higher, into a beautiful
, expansive space, a lovingspace, a supportive space, a
(13:34):
space with no thoughts, a spacewith nothing to do, just pure
spirituality.
As you turn to your left, turnto your right, notice the
expansiveness and purity whereyou are right now, and you know
(14:02):
this is where you're meant to beFeeling at home, feeling at
ease.
You take a nice gentle breath,bring the air into your lungs
(14:23):
and, as you exhale, you'refeeling an enormous feeling of
support for you.
Now, as soon as a shem's big,beautiful, translucent,
supportive and loving hands cuptogether beneath you, inviting
(14:46):
you to relax and rest within,feel now how you feel, see the
sights, the warmth, feel thelove, the loving energy
surrounding you now, and youknow that in this moment that's
(15:13):
all that matters as you continueto feel the love in this moment
.
You know that Ashan's love foryou is the same since the day
(15:34):
that he chose for you to comeinto this world.
It's the same throughout thelife that you have already lived
.
It's the same love, being proudof you, have how you have shown
up in your greatness and proudof you and loving you for all
(16:01):
that.
You are to become In thismoment, feeling completely
supported and eased in nice,cleansing breath, and you know
that it's time to release.
(16:23):
Go, exhale the breath and feelsomething that you've been
holding inside a fear of thought, a worry, person anger.
Feel it in the body, whereyou're holding it with it and
(16:57):
hold it Three, two, one andrelease, see that fear, that
discomfort, that negativity thatyou're holding within.
And to leave your body, leaveyour space, enter this beautiful
(17:18):
space surrounding you now andwatch it being absorbed into
Hashem's hands.
It's almost like Hashem hasbeen asking you to release
because he wants to absorb it,because you could feel emotions
(17:38):
throughout your day, but it'snot for you to store within.
The body that Hashem gave youis pure and, once again, you
know that the right thing foryou to do now is release some
(17:58):
more.
Take a deep inhale, draw thebreath in, feel the cleansing
into your body, into your lungs,and exhale and feel the release
.
Release what has been holdinginside, release it out, thinking
(18:23):
the word release, thinking thatthe release is out of you and
into the supportive hands ofHashem.
And now that you've createdmore space within you to fill
with more positivity, takeanother deep inhale Once again.
(18:46):
Fill up your lungs and, as youdo, feel yourself, expand like a
vessel, open yourself up.
Open it up and hold the breathfor three, two and one as you
exhale.
Allow the supportive energy toenter within you and settle
(19:12):
through every cell of your body.
Release what has been serving usand allowing peace, support and
(19:33):
love within.
Before you're ready to comeback into the here and now, take
one more cleansing breath andonce again watch it rise through
the bottom of your feet, drawthe breath up with your inhale,
(19:57):
up your legs and stomach, upyour shoulders, neck and head
and hold it as you turn youreyes inwards.
Watch the breath lovingly andturn the breath around as you
exhale.
Watch it release easily, withpeace and ease, throughout every
(20:22):
cell of your body, travelingdown and out your hands, down
and out your feet, ready tobring this relaxation to the
rest of your day.
As you're ready to come back tothe here and now, start to
(20:54):
wiggle your toes, move yourfingers, shift your shoulders,
move your arms, move your headfrom side to side and, when
you're ready, open your eyes.
And congratulations for thismoment of peace that you have
(21:23):
given yourself.
Speaker 1 (21:53):
Thank you for listening.
We hope you enjoyed and grew.
Original music of Shamil'sNigan provided by Hazan David K
Tech.
Speaker 2 (22:00):
We look forward to your input, feedback and
suggestions.
We also have partnershipopportunities available.
Please email info at bodiessouls dot com.
Again info at bodies souls dotcom with two S's, thank you.
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