What if you could tap into your inherent resilience at any time? Prentis Hemphill guides a meditation to turn good memories into a state of resilience.

How to Do This Resilience Practice:

Find a position that is comfortable for you, whether that is sitting, laying down or even standing. Don’t feel pressured to remain still for this practice. If you feel like you need to move or make sounds to stay present, feel free to.

1. Think of something that brings you a sense of resilience.

2. While in this memory, what are you doing with your body? What does your body feel like?

3. Try to intensify those feelings. Notice how that feels in your body and in the experience of that memory.

4. Take yourself back to how the memory was at the beginning of this practice, at a lower intensity. Notice how you’re able to make that change.

5. Thinking about the day ahead or the day that you’ve had, ask yourself how much space do you want the day to take up in this moment?

6. Once you’re ready, move from that comfortable position. See if you can take this experience with you throughout your day.

Today’s Happiness Break host:

Prentis Hemphill is the founder of the Embodiment Institute, and a writer and therapist who prioritizes the body in their approach to healing.

Learn More About the Embodiment Institute: https://www.theembodimentinstitute.org/about

Check out Prentis’ website: https://prentishemphill.com

Follow Prentis on Twitter: https://twitter.com/prentishemphill

Follow Prentis on Instagram: https://tinyurl.com/4d99f4xs

More resources from The Greater Good Science Center:

How to Hardwire Resilience into Your Brain: https://tinyurl.com/26mff6hf

Four Ways Social Support Makes You More Resilient: https://tinyurl.com/34ntce8u

Evidence Mounts that Mindfulness Breeds Resilience: https://tinyurl.com/2u6k6mkh

Mindfulness and Resilience to Stress at Work: https://tinyurl.com/yrujmwxs

Three Ways to Boost Your Resiliency as a Parent: https://tinyurl.com/w6f3w3ak

How Tuning into Your Body can Make You More Resilient: https://tinyurl.com/yv5yzper

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

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We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.