Happiness Break: Embodying Resilience, With Prentis Hemphill

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Jun 26, 2025

Explore how to harness your innate resilience through guided meditation and the power of memory. Prentis Hemphill invites listeners to conjure up memories that evoke strength and creativity. Experience how to physically embody resilience, tuning into your body’s sensations and emotions. Learn to amplify these feelings and carry them into your daily life, providing a toolkit for navigating challenges with strength and agency.

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INSIGHT

Resilience's Vital Role

Resilience helps buffer against stress and improves overall life satisfaction.
It is linked to reduced cortisol spikes and higher longevity, revealing its essential role in well-being.

ADVICE

Body Positioning for Resilience

Get comfortable in any position to connect with your body before practicing resilience.
Recall a memory or moment that makes you feel strong, creative, or connected to cultivate resilience.

ADVICE

Amplify and Modulate Resilience

Amplify the sensation of resilience by 20%, letting it fill your body and shift your breath and posture.
Then decrease the intensity slowly and observe physical and emotional changes to deepen awareness.

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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 Practice:

Get Comfortable in Your Body: Find a position, seated, standing, or lying down, that feels right. Move, shake, or sound out anything that helps you arrive in your body.
Conjure a Resilient Memory: Call to mind a moment, place, or experience that makes you feel strong, creative, or connected, something that reminds you of your resilience.
Let It Fill You Up: Notice where that memory lives in your body, and let it expand into your arms, legs, face, and breath until it energizes your whole being.
Turn It Up: Amplify the sensation by 20%, letting it spill through your muscles and cells. Notice shifts in breath, posture, and energy.
Turn It Down: Gently reduce the sensation, bit by bit, and observe what changes. What stories re-emerge, how your body responds, and how you make that shift.
Carry It With You: Return to the present moment with the option to bring that resilience with you at the volume and intensity you need, knowing it’s always available.

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Today’s Happiness Break Guide:

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

Related Happiness Break episodes:

Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7

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

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y

Related Science of Happiness episodes:

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

Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5

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

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

Transcription: https://tinyurl.com/46383mhx