Episode
Happiness Break: A Meditation For When You Have Too Much To Do
- Podcast
- The Science of Happiness
- Published
- Mar 19, 2026
- Duration seconds
- 323
- Processing state
not_requested
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Summary
Does your to-do list feel endless? Try this short, guided practice to help you reflect, reconnect, and release the pressure to do it all perfectly. How To Do This Practice: Find a Comfortable Posture: Sit or stand tall with a sense of dignity, grounded, yet relaxed. Take Three Cleansing Breaths: Inhale twice through the nose, then exhale slowly through the mouth. Repeat this three times to settle into the moment. Scan Your Body from Head to Toe: Gently bring your attention to each part of your body, noticing sensations and letting go of any tension as you move downward. Visualize Your To-Do List as Floating Bubbles: Imagine each task as a bubble above you. Observe them without judgment, simply noticing their presence. Ask Reflective Questions: Is it the number of tasks that’s overwhelming, or is it fear of forgetting, failing, or letting someone down? What’s truly fueling your stress? Recenter with Gratitude and Self-Compassion: Acknowledge that being needed is a form of purpose. Remind yourself that even if not everything gets done, you are still enough and already whole. Scroll down for a transcription of this episode. Explore more talks, workshops, and resources at ggsc.berkeley.edu/speaking . Today’s Happiness Break Guide: KIA AFCARI is the director of Greater Good Workplaces at GGSC. Kia grounds his work in the science of well-being, prosociality, and contemplative practices and uses creative methods like “instant dance parties” and Boal-informed theater techniques to achieve results. Watch Kia’s TED Talk on reshaping diversity, equity, and inclusion here: https://tinyurl.com/483tdjp5 Related Happiness Break episodes: Making Space For You: https://tinyurl.com/yk6nfnfv Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 Who Takes Care of You: https:/…