Happiness Break: A Meditation For When You Have Too Much To Do
The Science of Happiness
Releasing the pressure to be perfect
Kia encourages releasing perfection, noticing stillness beneath busyness, and recognizing inherent wholeness.
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 atggsc.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://tinyurl.com/5xmfkf73
Related Science of Happiness episodes:
Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj
How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6
How To Show Up For Yourself: https://tinyurl.com/56ktb9xc
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.
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Transcription: https://tinyurl.com/mrxa8bp8
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