Hey Jeffrey here and welcome back to Nightfall.

The clearing is quiet tonight.

The fire is casting a soft glow and the woods are settling into that deep, comfortable

stillness that arrives after a long day.

Otto has stretched himself out beside the fire, already asleep, completely unconcerned with

anything that happened earlier today. After a long walk today, I've noticed there's always a moment when I settle down

beside the fire, take off my coat and feel my shoulders drop almost instantly, as if the

body has been holding the day without quite realizing it until the weight is finally set down.

If your body is still carrying a little of that weight tonight, tight shoulders, a stiff

neck, a feeling of tension that hasn't quite let go, you're not alone.

The body often needs a few quiet moments to unwind.

So let's give it that now with a short meditation.

Bring your attention to your breath and take a slow breath in through your nose.

And a long, steady breath out through your mouth.

Again, breathe in gently and breathe out the effort of the day.

Let your breathing return to a natural rhythm now, slow and easy.

Now bring your awareness to your shoulders.

Notice if they're lifted even slightly.

And as you exhale, allow them to soften and drop just a little lower.

Let that feeling spread down through your arms, through your elbows, into your hands and

fingertips.

Now bring your awareness to your jaw.

...