# Happiness Break: A Meditation For When You Have Too Much To Do

Page: https://stenobird.com/podcast/the-science-of-happiness-439105/happiness-break-a-meditation-for-when-you-have-too-much-to-do
Text version: https://stenobird.com/podcast/the-science-of-happiness-439105/happiness-break-a-meditation-for-when-you-have-too-much-to-do.md
Podcast: [The Science of Happiness](https://stenobird.com/podcast/the-science-of-happiness-439105)
Published: 2026-03-19T10:00:00+00:00
Episode link: https://play.prx.org/listen?ge=prx_192_f07cca8b-2b22-4469-9e0d-1bb199551e02&uf=http%3A%2F%2Ffeeds.feedburner.com%2FTheScienceOfHappiness
Audio file: https://dts.podtrac.com/redirect.mp3/tracking.swap.fm/track/sblTq32fyWAjsHzze2LG/mgln.ai/e/48/dovetail.prxu.org/192/f07cca8b-2b22-4469-9e0d-1bb199551e02/SoH_HB_Kia_Afcari_Workplace_Happiness_mix_3.mp3
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JSON: https://stenobird.com/v1/public/podcasts/the-science-of-happiness-439105/episodes/happiness-break-a-meditation-for-when-you-have-too-much-to-do
Duration seconds: 323

## Resource

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:/…

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## Transcript

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