Hey Jeffrey here and welcome to Night Falls.

This is a mini meditation, just a few quiet minutes before you settle in for the night.

It's true that sadness and grief can feel stronger at night.

When the day gets quiet, the mind finally has space to notice what's been sitting underneath.

If that's happening for you tonight, you're not alone and you're not doing anything wrong. It simply means something inside you is asking for a bit of room and a bit of kindness

whilst you process how you're feeling.

So let's create that room together.

Bring your attention to your breath. Inhale softly through your nose.

Exhale long and slow through your mouth. Again, breathe in a bit of space and breathe out some of the weight.

Feel your body settle.

Let the muscles around your eyes soften.

Let your shoulders sink a little deeper into the bed.

Let your breath loosen whatever tension it finds.

Now notice where the emotion sits in your body tonight.

It might be a heaviness in the chest, a tightness in the throat, a quiet ache in the belly.

Wherever it is, breathe gently toward that place, not to push it away, but simply to meet it with softness.

On your next exhale, allow that area to soften even the smallest amount.

You don't need to be free of the feeling to rest.

You just need room to breathe around it.

Now let's do an easy visualization to help you relax into our practice.

Imagine a small, warm lantern glowing at the center of your chest.

With each inhale, the glow becomes steadier.

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