The Space Inside

For the past 67 days, I’ve been meditating—most mornings, just five minutes.
No big ritual. Just Insight Timer, a cushion, and the ocean-deep voice of Davidji reminding me to breathe.

It hasn’t made me perfect.
But it’s made space.
And some days, that’s everything.

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Meditation is nervous system design

I used to think meditation was about stillness.
Now I know it’s about capacity—to pause, to choose, to be present.

Research shows that consistent meditation can:

• Lower cortisol and anxiety
• Improve mood, focus, and decision-making
• Increase heart rate variability (a key marker of resilience)
• Strengthen parts of the brain responsible for emotional regulation and attention

“Meditation thickens the prefrontal cortex—the part of the brain associated with awareness, concentration, and decision-making.”
— Dr. Sara Lazar, Harvard Medical School

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And according to neuroscientist Dr. Judson Brewer, it also reduces the size of the amygdala—our brain’s fear and stress center.
In other words: this isn’t about relaxation.
It’s about repatterning the way we respond to the world.

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What it feels like

Not always peaceful.
Often scattered and imperfect.
But spacious in a way that nothing else is.

• Room between thoughts
• Room to soften the breath
• Room to notice what matters—and what doesn’t

Most days, it’s just me and the breath, showing up.
Letting guided meditations remind me: now is the moment.
Even when it’s messy, it still works.

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Practice that’s helped me

Try this “spacious listening” technique:

1. Sit. Close your eyes.
2. Listen to the farthest sound you can hear.
3. Then the closest.
4. Then the space in between.
5. Let your breath move through that space.

Three minutes. No pressure. Just presence.

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Meditation becomes easier when your day is designed to hold it.

Here’s what’s been working for me:

• Anchor it in the morning, before anything digital enters. That first breath is sacred.
• Layer it with ritual—a candle, an open window, a warm cup of tea. One of my best friends always lights incense. It’s his way of saying this moment matters.
• Choose a word for the day—not a goal, but a frequency. (Lately: clear. soft. steady.)
• Create gentle transitions—a quiet pause before a meeting, one breath before bed. These micro-moments add up.

“Meditation isn’t about clearing the mind. It’s about creating space to observe it.”

— Davidji

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It’s not about having more time.
It’s about having more room inside the time you already have.

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Designing your physical space

You don’t need a studio. Just a corner that says: you’re safe here.

Here’s what’s helped me:

• A soft cushion or folded blanket
• A scent I love—cedar, rose, or palo santo (my personal go-to)
• Natural light, if possible
• One clear surface
• One beautiful object that reminds me of who I am

The space should feel like an invitation, not another task.

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Final thought

Make space.
Not just in your schedule, but in your body.
Not just in your home, but in your breath.

Create a little room within—
for quiet, for noticing, for returning.

Let that be enough.

💌
Elle

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