Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle.

1. Find a quiet place, settle your body, and reflect on where you want more clarity or ease in your life.
2. Breathe deeply, filling your belly on each inhale and softening your body on each exhale.
3. Notice the fears, doubts, or stresses you’re carrying and gently commit to letting them go.
4. Pick one phrase from the meditation that speaks to you most deeply (e.g., In the presence of chaos, I will make space for inner peace). Write it down on a sticky note and place it somewhere visible to keep the intention alive throughout your day.
5. Close your practice by offering yourself grace, trusting that making space takes time and patience.

Scroll down for a transcription of this episode.

Today’s Happiness Break host:

ALEX ELLE is a breathwork coach, author and restorative writing teacher.

Learn more about Alex here: https://www.alexelle.com/about

Follow Alex on Instagram: https://www.instagram.com/alex_elle/

Follow Alex on TikTok: https://www.tiktok.com/@easewithalex

Related Happiness Break episodes:

Who Takes Care of You: https://tinyurl.com/5xmfkf73

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Related Science of Happiness episodes:

How to Show Up For Yourself: https://tinyurl.com/56ktb9xc

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

How To Show Up For Yourself: https://tinyurl.com/56ktb9xc

We love hearing from you! Tell us about your experience of holding silence. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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Transcription: https://tinyurl.com/yk6nfnfv