Na’aleh Yoga Nidra Journeys for Deep Rest+

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 GoodIf 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, 

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 GoodIf 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.  

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
 
 

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 AwakeIn 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. 

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
 
 

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.  
 
 
 

12. Eight Stages of Yoga Nidra (9 mins)

NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest 
By Ruthie Ayzenberg
 
Close Your Eyes and Stay Awake
 
If you're curious about the organization of a yoga nidra practice, you may want to listen to this. This short episode deconstructs the Yoga Nidra sequence by explaining the 8 stages that constitute a traditional practice.  

11. Yoga Nidra: Nervous System Reset--26 mins

NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest 
By Ruthie Ayzenberg
 
Close Your Eyes and Stay Awake
 
Whether you're stressed, busy, tired, or just need to take a break, this relatively short yoga nidra practice is designed to reset your nervous system. By generating a deep relaxation through body awareness, guided breathing, and visualization, you can give your nervous system a protected time to rest, repair, and restore.  
 
 
Licensed background music by Nature's Eyes: "Simply Meditation Series Delta Waves for Quiet Contemplation" from Pixaby
 
 

10. Imaginative Yoga Nidra Journey for Kids--18 mins

NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest 
By Ruthie Ayzenberg
 
Close Your Eyes and Stay Awake
It's never too early or too late to start practicing yoga nidra. This is an imaginative guided yoga nidra journey created specifically for young children to help them go to sleep peacefully or rest and relax quietly during nap time.
Children of all ages are invited to close their eyes and travel to the magical land of yoga nidra....
 
Licensed Background music by AshamaLuevMusic: "Soothing" from SoundCloud

9. Yoga Nidra Preparation & Logistics--6 mins

NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest 
By Ruthie Ayzenberg
 
Close Your Eyes and Stay Awake
This short segment talks about the practical preparations for yoga nidra, such as setting up your environment, using props, fine tuning the resting posture, what to/not to wear, times to practice, and more.  Logistical tips are offered to set yourself up for a positive experience. 
 

8. Yoga Nidra: Short Body Scan to Relax & Reset--22min

NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest 
By Ruthie Ayzenberg
 
Close Your Eyes and Stay Awake
 
Having a busy or stressful day? This audio is a 22-minute short-version practice for a quick nervous system relaxation and reset. 
 
Licensed Background music by AshamaLuevMusic: "Soothing" from SoundCloud

7. Yoga Nidra: Restoration for New Moms--50 mins

NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest 
By Ruthie Ayzenberg
 
Close Your Eyes and Stay Awake
If you are a new mom (or mom-to-be), this yoga nidra practice is especially for you.  Designed with new mothers in mind, this guided practice gives you the rest and restoration you deserve while gently guiding you to approach any inner struggles you may be experiencing and building self-compassion.  
 
Licensed Background Music by AshamaLuevMusic: "Soothing" from SoundCloud

6. Yoga Nidra for Peace in Relationships--45 mins

NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest 
By Ruthie Ayzenberg
 
Close Your Eyes and Stay Awake
 
Sometimes, the most important people in our lives are the best at pushing our buttons and triggering our reactivity.  So if you have some difficult feelings about someone important to you--whether a partner, family member, coworker--this guided yoga nidra practice is for you.
 
Licensed Background Music by Strawberry Candy: "Meditations" from SoundCloud

5. Yoga Nidra: 5 Elements No Music 33mins

NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest 
By Ruthie Ayzenberg
 
Close Your Eyes and Stay Awake
 
This Yoga Nidra audio guides you to connect to the 5 elements--Fire, Air, Water, Earth, and Space--as you move through the layers of consciousness towards deep restoration and healing. 

4. Yoga Nidra for Trust and Safety--40 mins

NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest 
By Ruthie Ayzenberg
 
Close Your Eyes and Stay Awake
 
At the core of many of your struggles and conflicts is a lack of feeling safety and a lack of trust in ourselves or the world around us. This deep practice is designed to help you experience safety from within and build trust with your body and mind. 
 
Licensed Background music by Strawberry Candy: "Meditate" from SoundCloud

3. Yoga Nidra: Awareness of Opposites--45 mins

NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest 
By Ruthie Ayzenberg
 
Close Your Eyes and Stay Awake
 
This practice focuses on experiencing and integrating opposite feelings, thoughts, and sensations to align the body and mind. By generating opposing feelings from within, we can learn to respond to them with intentionality instead of reactivity, which can help relate to the world in a more compassionate, peaceful, and nuanced way. 
 
 Licensed Background music by Strawberry Candy: "Meditate" from SoundCloud

2. Yoga Nidra Intention-Setting: Your Kavanah/Sankalpa

NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest 
By Ruthie Ayzenberg
 
Close Your Eyes and Stay Awake
 
This short episode focuses on the nitty-gritties of setting your intention-which is at the heart of the yoga nidra practice. 

1. Yoga Nidra Introduction

NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest 
By Ruthie Ayzenberg
 
Close Your Eyes and Stay Awake
 
Yoga Nidra is a powerful practice bridging sleep with wakefulness for deep restoration and healing. This is a brief introduction to yoga nidra to give you an overview of what this practice is all about and give you a glimpse into the method behind the magic.