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.

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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.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/yk6nfnfv

Trees aren’t just competing for sunlight and soil—they’re also looking out for one another. Scientist Suzanne Simard reveals the unexpected ways trees communicate, share resources, and support us.

Summary: We dive into what we can learn from the neural networks of forests, evolution and cooperation, and how trees are a fundamental solution to the climate crises we are facing today with ecologist Suzanne Simard. She also shares her forest gratitude practice and invites us to reflect on what it means to feel a sense of belonging in the forest.

How To Do This Practice:

1. Go to a forest or natural space, ideally near yew trees or other trees you feel connected to.
2. Sit quietly, even if you're tired or unwell, and allow yourself to simply be there.
3. Acknowledge the presence and life of the trees around you.
4. Offer your gratitude to the trees—for their medicine, their strength, or simply their being.
5. If you're with loved ones, invite them to join in the gratitude.
6. Feel the connection between yourself, the trees, and your companions.
7. Return to this practice as often as you can, letting the forest remind you that you're not alone.

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Today’s Guests:

DR. SUZANNE SIMARD is a professor of Forest Ecology at the University of British Columbia and the author of Finding the Mother Tree: Discovering the Wisdom of the Forest.

Read her book here: https://tinyurl.com/bdfy463z

Related The Science of Happiness episodes:

How Water Heals: https://tinyurl.com/utuhrnh3

Experience Nature Wherever You Are, with Dacher (Encore): https://tinyurl.com/aj34s585

The Healing Effects of Experiencing Wildlife: https://tinyurl.com/49pkk6eu

Related Happiness Breaks:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

Pause to Look at the Sky: https://tinyurl.com/4jttkbw3

A Walking Meditation: https://tinyurl.com/mwbsen7a

Tell us about your experience connecting with nature. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Transcription:

When we feel cared for, our cortisol levels drop, we feel safe, and we handle stress better. Dacher leads a meditation to help us focus on the people who make us feel supported.

How To Do This Practice:

1. Get Comfortable: Find a quiet spot. Sit or stand in a relaxed position. Take a few deep breaths to settle your body and mind.
2. Think of a Friend: Picture a friend who has supported you. Notice how it feels to remember their care. What have they given you? Kindness, courage, laughter?
3. Think of a Family Member: Now think of someone in your family (or chosen family) who’s helped you. What moment comes to mind? How did they support you? Name what they gave you.
4. Think of a Mentor: Bring to mind a mentor or guide—someone who’s taught or encouraged you. How did they help you grow? What gift did they offer? Wisdom, strength, direction?
5. Feel the Support: Picture all three people around you. Let yourself feel supported and held. Breathe in that sense of connection.

Scroll down for a transcription of this episode.

Related Happiness Break episodes:

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

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

Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8

Related Science of Happiness episodes:

Are You Remembering the Good Times: https://tinyurl.com/483bkk2h

Why Friendships Matter More Than We Think: https://tinyurl.com/y99tc9nm

Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

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