WEBVTT

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<v Speaker 1>Good evening and welcome to grief making sense of it.

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<v Speaker 1>I'm Dylan. It is good to have you here right now,

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<v Speaker 1>even if the hour feels heavy and the quiet has

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<v Speaker 1>started to press in bedtime often brings its own kind

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<v Speaker 1>of grief because the day finally stops moving and the

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<v Speaker 1>mind turns back toward what is missing. If you are

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<v Speaker 1>listening while you lie awake, that is exactly why this

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<v Speaker 1>episode exists. Many people find that memories begin to loop

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<v Speaker 1>once the lights go out and the room grows still.

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<v Speaker 1>Those loops can feel tighter than they do during the

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<v Speaker 1>day because there is nothing left to interrupt them tonight.

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<v Speaker 1>We are going to meet that particular challenge with a

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<v Speaker 1>short practice built for this moment. The practice is called

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<v Speaker 1>Grief Night Release, and it gives you something steady to

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<v Speaker 1>rest your attention on when the same scenes keep returning.

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<v Speaker 1>We will keep the steps simple because your mind does

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<v Speaker 1>not need more to carry. You can stay in bed

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<v Speaker 1>the whole time, and you can move at your own pace.

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<v Speaker 1>Nothing here asks you to push the memories away or

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<v Speaker 1>to change how you feel about the person you lost. Instead,

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<v Speaker 1>we create a brief container that lets the evening settle

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<v Speaker 1>without forcing anything to end. Listeners often tell me that

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<v Speaker 1>the hardest part is not the sadness itself, but the

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<v Speaker 1>sense that it will never quiet enough for sleep to arrive.

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<v Speaker 1>That feeling is real, and it deserves a response that

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<v Speaker 1>respects how long grief can stay. Because of that, we

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<v Speaker 1>will move slowly, and we will repeat the steps only

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<v Speaker 1>as many times as they feel useful. If you have

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<v Speaker 1>already tried to settle and the loop keeps starting again,

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<v Speaker 1>you are in the right place. This episode offers one

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<v Speaker 1>small ritual you can return to on other nights when

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<v Speaker 1>the same pattern shows up. The goal is not to

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<v Speaker 1>erase the connection you still hold, but to give your

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<v Speaker 1>body a way to rest beside it. Here is the

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<v Speaker 1>thing about bedtime grief. The mind often reviews the day,

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<v Speaker 1>because that is what minds do when nothing else demands attention.

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<v Speaker 1>We can work with that habit rather than fight it.

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<v Speaker 1>In other words, we can give the looping thoughts a

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<v Speaker 1>gentle place to land while we add a few grounding

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<v Speaker 1>breaths that belong only to this moment. That said, the

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<v Speaker 1>practice we will use stays under five minutes, so it

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<v Speaker 1>fits even when you feel too tired to try anything new. Meanwhile,

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<v Speaker 1>the focus stays on the loss you carry, and on

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<v Speaker 1>the simple act of staying present with it until sleep

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<v Speaker 1>becomes possible again. Ultimately, the invitation is to begin when

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<v Speaker 1>you are ready, and to stop whenever you choose. Memories

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<v Speaker 1>looping at bedtime often arrive without warning. Once the lights

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<v Speaker 1>are out, the stillness of the room allows those thoughts

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<v Speaker 1>to return and circle back on themselves. Because daytime activities

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<v Speaker 1>no longer demand attention, the mind turns inward to what

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<v Speaker 1>was set aside earlier. This experience is common among people

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<v Speaker 1>carrying grief, although it can feel isolating in the moment.

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<v Speaker 1>Researchers connected to the National Sleep Foundations Sleep in America

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<v Speaker 1>poll in twenty twenty one noted that emotional distress frequently

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<v Speaker 1>disrupts rest for many adults. However, knowing others face similar

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<v Speaker 1>nights brings a measure of company even when words fall short.

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<v Speaker 1>Instead of fighting the loop directly, we can shift toward

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<v Speaker 1>a grounding approach that stays gentle. The focus tonight centers

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<v Speaker 1>on bringing awareness to the body and breath in small steps.

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<v Speaker 1>While this does not remove the memories or the feelings

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<v Speaker 1>tied to them, it provides a place to stand when

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<v Speaker 1>the replay feels relentless. Since grief does not follow a schedule,

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<v Speaker 1>the practice meets the night where it finds you. Meanwhile,

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<v Speaker 1>the emphasis remains on permission rather than pressure to settle quickly.

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<v Speaker 1>The truth is that some evenings the loops may ease

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<v Speaker 1>a little with practice, yet other times they may persist. Therefore,

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<v Speaker 1>the approach avoids any claim of quick resolution and instead

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<v Speaker 1>offers steady presence. Although the day distractions have faded, the

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<v Speaker 1>support of a simple ritual can still hold space for

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<v Speaker 1>rest to find its way in eventually. In fact, many

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<v Speaker 1>listeners have shared that naming the pattern out loud reduces

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<v Speaker 1>its power slightly because it reminds them they are not

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<v Speaker 1>alone in it. On top of that, the quiet hours

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<v Speaker 1>often highlight connections that daytime noise keeps hidden. For example,

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<v Speaker 1>the person who described their nights after losing a partner

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<v Speaker 1>explained that a single conversation would start and refuse to end.

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<v Speaker 1>They would hear the same words repeat, while questions about

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<v Speaker 1>different choices followed right behind. Because the house stayed silent,

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<v Speaker 1>no other sound interrupted the sequence. The person tried turning

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<v Speaker 1>over or adjusting the pillow, yet the memory stayed fixed

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<v Speaker 1>in place. After several minutes, they noticed their heart rate

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<v Speaker 1>had increased and their thoughts had grown more tangled with regret. Meanwhile,

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<v Speaker 1>the clock on the nightstand marked the passing time without

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<v Speaker 1>bringing any relief. Although they knew morning would come eventually,

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<v Speaker 1>the immediate hours stretched ahead without clear end. This kind

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<v Speaker 1>of repetition shows up because the mind seeks to make

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<v Speaker 1>sense of what has already happened, even when since remains

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<v Speaker 1>out of reach. The pattern continued across several nights until

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<v Speaker 1>the person began to expect it as soon as they

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<v Speaker 1>reached for the light switch. Each time the same scene played,

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<v Speaker 1>the weight of what could not be changed settled in again. However,

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<v Speaker 1>they also noticed that naming the memory as it arrived

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<v Speaker 1>gave a brief pause before the next round started. Since

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<v Speaker 1>that pause felt small at first, they kept the expectation

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<v Speaker 1>low and focused only on staying present with the breath.

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<v Speaker 1>The reality is that the loop itself did not disappear,

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<v Speaker 1>but the sense of being pulled completely under it softened

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<v Speaker 1>over repeated nights. While the details of each loss differ,

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<v Speaker 1>the return of memories once distractions fade connects many who mourn. Therefore,

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<v Speaker 1>the grounding focus we turn to next meets that shared

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<v Speaker 1>experience with steps that require little effort. Although rest may

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<v Speaker 1>still feel far away, the practice offers a way to

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<v Speaker 1>remain steady until sleep arrives on its own terms. One

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<v Speaker 1>listener shared how the evenings after losing her husband turned

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<v Speaker 1>into a pattern of repeating conversations that never quite finished.

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<v Speaker 1>She would settle under the covers, and the same exchange

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<v Speaker 1>would begin again because the quiet seemed to invite it back.

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<v Speaker 1>Although she tried to turn her attention elsewhere, the words

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<v Speaker 1>kept circling while her frame stayed still. Her heart would

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<v Speaker 1>start racing, however, and her shoulders would tighten into knots

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<v Speaker 1>since the tension built without her noticing at first. Meanwhile,

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<v Speaker 1>the room felt smaller because the loop refused to pause

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<v Speaker 1>on its own. Instead of pushing against the memory, she

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<v Speaker 1>reached for the simple grounding step we mentioned earlier. She

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<v Speaker 1>placed one hand on her chest and noticed the rise

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<v Speaker 1>and fall of each breath. Although the rhythm stayed uneven

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<v Speaker 1>at the start, While she stayed with that sensation, the

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<v Speaker 1>tight muscles in her neck began to release a little

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<v Speaker 1>because she allowed the attention to rest there without forcing

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<v Speaker 1>anything else. The racing heart slowed gradually since she did

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<v Speaker 1>not demand it change right away. Her mind still wandered

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<v Speaker 1>back to the conversation, yet she returned to the breath

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<v Speaker 1>each time because that choice kept the moment manageable. Although

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<v Speaker 1>the loop did not disappear, the physical grip on her

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<v Speaker 1>frame eased enough for her to stay present. Meanwhile, the

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<v Speaker 1>same pattern showed up on other nights, because grief often

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<v Speaker 1>waits until the day grows quiet. She described how the

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<v Speaker 1>tense muscles would return, however, and she would repeat the

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<v Speaker 1>same small action since it offered a place to begin again.

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<v Speaker 1>The decision to reach for that step came after several

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<v Speaker 1>restless hours, because lying there without any anchor left her

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<v Speaker 1>more drained by morning. Although nothing erased the loss, the

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<v Speaker 1>brief shift in focus helped her muscles soften while her

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<v Speaker 1>thoughts continued their own course. She noticed the racing hearts

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<v Speaker 1>settle into a steadier beat since she stayed with the

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<v Speaker 1>breath instead of fighting the memory. Meanwhile, other listeners have

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<v Speaker 1>described similar evenings because the stillness after dark can bring

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<v Speaker 1>the same loops forward. Because the grounding steps stayed short,

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<v Speaker 1>she could use it without adding more effort to an

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<v Speaker 1>already heavy night. Although the conversation in her mind persisted,

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<v Speaker 1>the physical sensations grew less sharp, while she kept returning

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<v Speaker 1>to her hand on her chest. The moment she chose

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<v Speaker 1>that action marked a turning point, since it gave her

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<v Speaker 1>something concrete to hold onto. Her shoulders dropped a fraction

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<v Speaker 1>because the attention stayed narrow and steady. Meanwhile, the pattern

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<v Speaker 1>repeated across several weeks. Because grief does not follow a

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<v Speaker 1>schedule that matches the clock. She found that describing the

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<v Speaker 1>loop out loud in her own mind sometimes interrupted the cycle.

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<v Speaker 1>Although the relief stayed temporary, the racing heart would ease. However,

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<v Speaker 1>once she paired the words with the breath, she already knew.

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<v Speaker 1>Since the step required no special setting, she could begin

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<v Speaker 1>at the instant the tension appeared. Although the memories felt vivid,

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<v Speaker 1>the frame responded to the simple contact because it offered

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<v Speaker 1>a different place for her focus. The listener explained that

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<v Speaker 1>the first few tries felt awkward, yet the awkwardness mattered

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<v Speaker 1>less than the fact that she had an option at all.

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<v Speaker 1>While the loop continued, she noticed her breathing grow deeper

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<v Speaker 1>because she allowed each exhale to last a little longer.

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<v Speaker 1>The tense muscles across her back loosened gradually, since she

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<v Speaker 1>did not rush the change. Meanwhile, she wondered why the

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<v Speaker 1>same memories chose bedtime, although she did not need an

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<v Speaker 1>answer before the next breath, because the groundings stayed gentle,

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<v Speaker 1>it fit the evenings when her energy stayed low. Although

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<v Speaker 1>the conversation refused to end, she could still rest her

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<v Speaker 1>hand and notice the warmth of her own skin while

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<v Speaker 1>the rest of the room stayed dark. The racing heart

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<v Speaker 1>slowed enough for her to remain in bed instead of

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<v Speaker 1>getting up again. Since the step asked little of her,

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<v Speaker 1>she returned to it on the following night without hesitation.

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<v Speaker 1>The story shows how grief can settle into the frame

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<v Speaker 1>at the end of the day and why those physical

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<v Speaker 1>signals appear when the lights go out. We'll return after

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<v Speaker 1>this short break. When the day ends and the house

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<v Speaker 1>grows quiet, the absence becomes harder to ignore because the

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<v Speaker 1>usual activities that fill the hours are no longer there,

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<v Speaker 1>memories have more room to appear. However, this is not

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<v Speaker 1>a sign that anything is wrong with how you are grieving. Instead,

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<v Speaker 1>it reflects how the mind works when external demands decrease. Meanwhile,

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<v Speaker 1>the frame often responds with a stress reaction as night approaches.

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<v Speaker 1>Although sleep should bring rest, the the system stays alert

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<v Speaker 1>because of the emotional weight carried throughout the day. Researchers

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<v Speaker 1>at Harvard Medical School published findings in the Journal of

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<v Speaker 1>Psychosomatic Research in twoenty twenty that connected this pattern to

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<v Speaker 1>changes in stress hormones around bedtime for people who have

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<v Speaker 1>experienced loss. While this happens, it is possible to notice

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<v Speaker 1>the pattern without trying to force it away. Since the

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<v Speaker 1>loops come from a place of connection to the person

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<v Speaker 1>who is gone, they carry meaning even when they disrupt rest. Therefore,

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<v Speaker 1>acknowledging that meaning can sometimes make the experience feel less

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<v Speaker 1>like a battle. The listener who described repeating conversations after

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<v Speaker 1>losing her husband found that the stillness itself invited those

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<v Speaker 1>moments back. Because the mind had fewer tasks to manage,

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<v Speaker 1>the memories surfaced more readily than they did during daylight hours. However,

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<v Speaker 1>that same stillness also gave her a chance to return

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<v Speaker 1>to the breath each time the loops started again. Although

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<v Speaker 1>the conversationations never reached a finish, the act of noticing

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<v Speaker 1>and returning kept the night from stretching into complete unrest. Meanwhile,

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<v Speaker 1>the frame continued its stress response. Yet the simple choice

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<v Speaker 1>to anchor in the present moment offered a small shift.

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<v Speaker 1>Since grief does not follow a fixed order, these bedtime

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<v Speaker 1>patterns can arrive on any evening without warning. Therefore, many

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<v Speaker 1>people discover that the same conditions which allow memories to

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<v Speaker 1>surface also allow for a brief pause. While the stress

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<v Speaker 1>response at bedtime is common after loss, it does not

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<v Speaker 1>mean the grief has grown larger than before. Instead, it

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<v Speaker 1>shows how the system reacts when the day's distractions fall away.

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<v Speaker 1>For example, the quiet room can turn a single remembered

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<v Speaker 1>exchange into an ongoing loop because there is nothing else

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<v Speaker 1>competing for attention. Although this feels overwhelming at first, the

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<v Speaker 1>pattern itself is part of how the mind processes absence.

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<v Speaker 1>Because the law thus remains real, the memories keep their

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<v Speaker 1>pull even after months or years. However, returning to the

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<v Speaker 1>breath does not erase that pull. It simply gives the

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<v Speaker 1>frame one steady point, while the stress response settles. Researchers

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<v Speaker 1>at Harvard Medical School noted in their twenty twenty work

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<v Speaker 1>that these hormone shifts often ease when a person adds

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<v Speaker 1>a consistent anchor at night. Meanwhile, the listener's experience shows

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<v Speaker 1>that the anchor does not have to be complicated. Since

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<v Speaker 1>she had already tried pushing the memories down, she chose

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<v Speaker 1>instead to let them exist while she focused on the breath.

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<v Speaker 1>Although the loop returned several times that night, the decision

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<v Speaker 1>to stay with the present kept the hours from feeling endless. Therefore,

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<v Speaker 1>the understanding of why the loops appear can reduce the

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<v Speaker 1>extra layer of frustration that sometimes joins them. While grief

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<v Speaker 1>at bedtime carries its own weight, it also reveals how

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<v Speaker 1>deeply the connection continues. Because the person who is going

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<v Speaker 1>on remains part of daily thoughts, the stillness naturally brings

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<v Speaker 1>those thoughts forward. However, this does not require fixing or completing. Instead,

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<v Speaker 1>it asks only for a gentle return. When the loop

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<v Speaker 1>grows loud, The stress response, tied to sleep science, explains

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<v Speaker 1>part of the restlessness, yet it leaves room for the

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<v Speaker 1>same grounding step to remain useful across different evenings. Although

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<v Speaker 1>each night varies, the core pattern stays similar because the

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<v Speaker 1>frame remembers the loss even when the mind tries to rest. Therefore,

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<v Speaker 1>listeners often find that naming the pattern out loud for

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<v Speaker 1>themselves brings a small sense of steadiness. Since the Harvard

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<v Speaker 1>findings highlight the hormone connection. Many people recognize their own

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<v Speaker 1>nights in that description. Meanwhile, the choice to reach for

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<v Speaker 1>the breath continues to serve as one reliable point. Now

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<v Speaker 1>we can turn to how some listeners have found their

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<v Speaker 1>way through similar evenings. One person began a short practice

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<v Speaker 1>of naming three things in the room each time the

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<v Speaker 1>loop started. Although the practice took less than five minutes,

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<v Speaker 1>it created enough space for sleep to arrive on several

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<v Speaker 1>nights because the loss of her husband left the evenings

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<v Speaker 1>especially empty, This brief naming became a steady habit. However,

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<v Speaker 1>it never promised to remove the sadness. Instead, it offered

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<v Speaker 1>a way to share the night with the memory without

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<v Speaker 1>letting it take over completely. While other listeners tried different versions,

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<v Speaker 1>the common thread remained the same. Since the stress response

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<v Speaker 1>at bedtime is tied to the quiet, the anchor works

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<v Speaker 1>best when it stays simple. Therefore, the next stories may

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<v Speaker 1>offer ideas that fit the way your own evenings unfold.

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<v Speaker 1>Many listeners reach out after hearing these patterns because the

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<v Speaker 1>stillness at night brings back conversations or moments that refuse

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<v Speaker 1>to settle. One woman described how her evenings after losing

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<v Speaker 1>her mother turned into hours of replay, playing the same

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<v Speaker 1>final exchange. She kept a smooth riverstone on the nightstand

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<v Speaker 1>because holding its cool weight gave her something solid to

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<v Speaker 1>notice instead of the looping words. Each time the memory surfaced,

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<v Speaker 1>she would turn the stone in her hand while letting

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<v Speaker 1>the breath move through her frame. The repetition of that

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<v Speaker 1>small motion did not erase the absence, yet it kept

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<v Speaker 1>her from feeling completely pulled under while the room stayed quiet.

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<v Speaker 1>Another listener wrote about the months after his brother died

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<v Speaker 1>and how the silence invited the same unfinished arguments to return.

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<v Speaker 1>He began using a low, steady sound because the vibration

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<v Speaker 1>in his chest offered a different anchor than trying to

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<v Speaker 1>push the thoughts away While lying there. He would release

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<v Speaker 1>a gentle hum on each exhale and return to it

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<v Speaker 1>whenever the loop started again. Although the sound did not

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<v Speaker 1>stop the grief, it created a brief space where the

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<v Speaker 1>memory could exist without taking over the entire night. These

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<v Speaker 1>accounts show up often because bedtime still carries it to

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<v Speaker 1>its own weight for people navigating loss. The woman with

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<v Speaker 1>the stone found that the object became part of her

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<v Speaker 1>evening routine since it required no extra effort once she

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<v Speaker 1>reached for it. Meanwhile, the man who used sound noticed

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<v Speaker 1>that the hum grew easier to locate after several nights,

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<v Speaker 1>although some evenings the loop still felt stronger than the practice.

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<v Speaker 1>Both approaches stayed simple because complicated steps would have added

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<v Speaker 1>more to carry when the mind already felt crowded. The

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<v Speaker 1>choice to reach for something tangible or audible came after

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<v Speaker 1>many restless nights, since lying without any point of return

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<v Speaker 1>left them more exhausted by mourning. However, the stories also

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<v Speaker 1>reveal that the same quiet which invites the loop can

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<v Speaker 1>hold room for these small returns because the frame remembers

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<v Speaker 1>the motion or the tone even when the mind wanders.

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<v Speaker 1>One person mentioned keeping the stone in a pocket during

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<v Speaker 1>the day so the feel of it at night required

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<v Speaker 1>no search. The other described starting the hum softly enough

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<v Speaker 1>that it stayed private yet present enough to notice. While

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<v Speaker 1>each experience differs, the thread remains consistent because both found

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<v Speaker 1>a way to stay with the moment rather than fight it. Therefore,

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<v Speaker 1>the stories remind us that grounding can take different forms

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<v Speaker 1>depending on what feels reachable on any given evening, Although

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<v Speaker 1>the grief itself does not change these small actions gave

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<v Speaker 1>a place to rest attention when the memories insisted on repeating.

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<v Speaker 1>These stories open the door to practical healing practices. When

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<v Speaker 1>the room grows quiet and the same conversation or moment

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<v Speaker 1>begins to replay, it helps to begin with the breath,

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<v Speaker 1>because that single focus creates a small space between you

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<v Speaker 1>and the loop. You can try what researchers at the

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<v Speaker 1>University of Pittsburgh Center for Sleep Medicine noted in their

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<v Speaker 1>work from twenty eighteen as a steady rhythm that many

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<v Speaker 1>people find useful at night. Breathe in through the nose

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<v Speaker 1>for account of four, hold the air gently for account

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<v Speaker 1>of seven, then release the breath through the mouth for

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00:19:04.519 --> 00:19:08.680
<v Speaker 1>account of eight. The longer exhale often brings a slight

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<v Speaker 1>softening in the chest and shoulders, even when the mind

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<v Speaker 1>still drifts back to the memory. You might repeat the

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<v Speaker 1>cycle three or four times, while staying aware of how

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<v Speaker 1>the frame responds each round, because the counting itself gives

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<v Speaker 1>the thoughts a place to land without needing to disappear.

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<v Speaker 1>From there, a simple body scan can follow. Since the

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<v Speaker 1>stillness of the bed sometimes leaves tension in places we

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<v Speaker 1>do not notice right away, begin with the feet and

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<v Speaker 1>notice whether they feel heavy or light against the sheets.

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<v Speaker 1>Move the attention slowly upward to the ankles and calves,

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<v Speaker 1>letting each area rest for a breath or two before continuing.

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<v Speaker 1>The knees and thighs come next, and then the hips

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<v Speaker 1>and lower back. You do not need to change anything,

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<v Speaker 1>You simply observe and allow the weight of the frame

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<v Speaker 1>to settle a little more with each step. Shoulders and

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<v Speaker 1>neck often carry extra tightness after a long day, so

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<v Speaker 1>give those spots an extra moment if that feels right.

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<v Speaker 1>The scan stays gentle because the goal is not to

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<v Speaker 1>force relaxation, but to give the mind one steady path

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<v Speaker 1>to follow when the loop tries to pull it elsewhere.

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<v Speaker 1>Many listeners also keep a small grounding object near the bed,

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<v Speaker 1>because reaching for something solid can interrupt the endless replay

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<v Speaker 1>without requiring much effort. A smooth stone, a favorite coin,

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<v Speaker 1>or even a folded note from the person who is

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<v Speaker 1>gone can serve this purpose. When the thoughts begin to

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<v Speaker 1>circle again, the hand can rest on the object and

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<v Speaker 1>the texture or temperature becomes another quiet anchor. This step

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00:20:35.720 --> 00:20:38.359
<v Speaker 1>works alongside the breathing in the scan because it adds

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00:20:38.400 --> 00:20:41.160
<v Speaker 1>one more point of return that stays within reach during

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<v Speaker 1>the darkest hours. Although these steps do not remove the grief,

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<v Speaker 1>they can make the night feel a little less endless

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<v Speaker 1>because they give the frame and mind something to do

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00:20:50.000 --> 00:20:53.519
<v Speaker 1>while the waves move through the same stillness that invites

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<v Speaker 1>the memories can also support these brief returns to the

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<v Speaker 1>present moment. Some evenings, the loop may ease after a

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00:20:59.359 --> 00:21:02.160
<v Speaker 1>few cycles, while other nights it may continue, and both

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00:21:02.200 --> 00:21:05.720
<v Speaker 1>outcomes remain part of the same experience. The choice to

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<v Speaker 1>reach for the breath or the scan or the object

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00:21:08.640 --> 00:21:11.880
<v Speaker 1>comes from noticing what the moment actually needs, rather than

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<v Speaker 1>from any expectation of quick change. After these practices, we

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<v Speaker 1>pause to remember self compassion, because the effort itself matters

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<v Speaker 1>even when sleep stays out of reach. Will step away

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<v Speaker 1>briefly for a word from our sponsors, and return soon

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<v Speaker 1>to continue together. When you reach for the breath or

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<v Speaker 1>the object by the bed, The results may shift from

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<v Speaker 1>one evening to the next, because grief does not follow

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<v Speaker 1>a fixed pattern. Some nights the loop eases after a

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<v Speaker 1>few returns to the breath, while other nights the same

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00:21:50.960 --> 00:21:54.599
<v Speaker 1>steps bring only partial quiet. That difference does not mean

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<v Speaker 1>you have done anything wrong. Instead, extend to yourself the

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<v Speaker 1>patience you'd offer for a close friend. Recounting those same

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<v Speaker 1>restless hours, you might say something simple, like the words

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<v Speaker 1>are still arriving, and that is allowed tonight. Such a

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<v Speaker 1>phrase keeps the moment from turning into another demand on

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<v Speaker 1>top of the loss itself. Even if the body scan

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00:22:18.359 --> 00:22:22.680
<v Speaker 1>eases tension in the shoulders or jaw, thoughts may drift

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00:22:22.759 --> 00:22:27.359
<v Speaker 1>back to the unfinished conversation. When that happens, the uneven

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<v Speaker 1>pace of the evening does not erase the small space

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00:22:30.440 --> 00:22:34.640
<v Speaker 1>you created earlier. Progress therefore shows up in brief returns

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<v Speaker 1>rather than in complete stillness. Meanwhile, the choice to speak

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<v Speaker 1>kindly to yourself leaves room for the memory without requiring

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<v Speaker 1>it to disappear. The stillness after the lights go out

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<v Speaker 1>already carries enough weight. Adding judgment only adds more. Because

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<v Speaker 1>these practices