Psychologist and stress expert Elissa Epel leads us in a gentle, science-backed practice to calm our nervous systems and meet uncertainty with greater ease and acceptance.

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How To Do This Practice:

Settle in: Find a quiet, comfortable place to sit. Close your eyes or soften your gaze, and begin breathing in through your nose with long, slow exhales through pursed lips.
Scan your body: Gently move your attention from the top of your head down to your toes, noticing areas of tension with a kind, curious awareness.
Breathe into tension: Wherever you feel tightness, breathe into that area and soften it with each exhale, allowing your nervous system to relax just a little more.
Notice uncertainty: Turn your attention to your thoughts and feelings. Ask yourself what feels uncertain right now, and name any emotions that arise without trying to change them.
Ask yourself: What is on my mind right now? Am I thinking about the past, the future, or am I right here in the present?” What do I feel most uncertain about right now? What expectations might I be holding? Am I striving to control something? What feelings do I have right now?
Release control: Notice where you may be holding expectations or trying to control the future, and gently practice letting go, reminding yourself that uncertainty is part of life.
Rest in the present: Lean back, relax your shoulders, and focus on the safety and ease of this moment, repeating a phrase like “Things are exactly as they are right now.”

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

ELISSA EPEL, PH.D, is a Professor and Vice Chair in the Department of Psychiatry & Behavioral Sciences, at University of California, San Francisco.

Learn more about Elissa Epel here: https://www.elissaepel.com/

Related Happiness Break episodes:

Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5

Embodying Resilience: https://tinyurl.com/46383mhx

A Meditation for When You Feel Uneasy: https://tinyurl.com/4utrkyh5

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

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Transcription: https://tinyurl.com/2x4pe95j