[music]
Hey Jeffrey here, and welcome back to Night Falls.
“This is a mini meditation, just a few quiet minutes before you settle in for the night.”
Some nights the world feels loud, even when everything around you is still. Maybe you've been scrolling, reading headlines, ticking in more than your mind really had room for. If your thoughts are buzzing or overstimulated, you're not alone.
Let's turn the volume down together.
Bring your attention to your breath.
“Take a slow breath in through your nose, and the longer breath out through your mouth.”
Again, inhale, calm, and exhale everything that's on your mind. Let your shoulders soften. Let your jaw loosen.
Let your body sink just a little deeper into the bed.
Now picture a small volume dial in your mind.
“With each slow exhale, gently turn it down, lower, and lower.”
Until everything lands at a soft, steady hush. The world will still be there tomorrow. You don't have to hold all of it tonight. Notice how your thoughts begin to quiet, how your breath feels steadyer, how your body feels just a bit more relaxed, repeat softly with me.
I don't have to hold the world tonight. I can turn the volume down. Peace starts right here. Come back to your breath. Simple, calm, now take one final slow inhale, and the long gentle exhale.
The volume is low. Your body is here, resting. You can let go now. If sleep is close, just drift with it. If you'd like a little more company, you're welcome to switch to one of my stories.
And whichever you choose, sleep well.
For a lot of us, making time to take care of our mental health isn't always s...
For me, therapy has been part of that.
“And one thing I've learned is that even after you decide to ask for help, finding care that's affordable and fit into your life can still be difficult.”
It can sometimes feel like choosing between getting the right support and being able to afford it, which shouldn't be how mental health care works. That's one of the reasons Rula exists. Rula is a healthcare company that helps you find in-network therapy that fits your budget and works with your insurance. Without the endless searching or confusing fine print, they work with over 100 insurance plans, which means many people pay around $15 a session and depending on your coverage, it could even be zero.
And instead of sitting on a wait list for months, you can often find a licensed therapist accepting new clients as soon as tomorrow.
What I also appreciate is that Rula doesn't just match you and disappear, they stay involved.
“Checking in along the way to make sure your care continues to work for you.”
Thousands of people are already using Rula to get affordable, high quality therapy that's actually covered by insurance. Visit Rula.com/nifols to get started. After you sign up, you'll be asked how you heard about them.
Please support her show and let them know we send you. That Rula.com/nifols. You deserve mental health care that works with you.
Not against your budget. -Haises catching? -That's right.
“-Safe. How do you feel? -I'm feeling so tired.”
-Now you can go out. -Now you can go out. -Til you're not here. -Oh, no. -Oh, no. -Oh, no. -Oh, no. -What's wrong? -What's wrong? -I'm not here. -I'm here. -I'm here.
-I'm here already. -I'm here already. Not here. It's not here. March 8th, March 8th, the start of Sleep Awareness Week, a chance to give your nights the attention they deserve. To honor the week, we're offering a 30-day free trial of the sleepiest network bundle, available until March 16th. With the bundle, you'll unlock the entire catalogue of nightfalls, sleep wave and sleep magic. Completely ad-free, so you can choose the kind of night you need.
Some evenings you may want to disappear into a story and step away from your thoughts. Other evenings you may need meditation to steady your breathing. And sometimes you may need hypnosis to truly switch off. With 30 days free, you have time to explore at all. And discover what helps you settle at night.
And if you prefer to stay here with me, you can also try nightfalls premium on its own. With ad-free listening, exclusive subscriber only stories release twice a month, and access to our premium romantasy series, a song of two courts. If this feels like the right moment to prioritize your sleep, tap "try free" and apple podcasts. Are used the link in the show notes. There's no better week to choose rest.
I'll be here when you're ready.
