Happiness Break: An Affirmation Practice for the New Year

This New Year, affirm the wonderful qualities you already possess with this meditative writing practice with Chris Murchison called "I Am." How To Do This Practice: Settle your body and breath: Find a comfortable seat. Close your eyes or soften your gaze. Take a few slow, deep breaths. Feeling your belly and lungs expand. Bringing your attention into the present moment. Notice what’s here: Briefly tune in to what’s moving through you right now: thoughts, emotions, sensations in your body, and the space around you. There’s nothing to change—just notice. Begin with “I am…”: Open your eyes and place your pen at the top of the page. Write the words “I am…” and complete the sentence with whatever feels true at this moment. Keep writing continuously for one minute: On each new line, write “I am…” again and complete it. Keep your pen moving for a full minute. Don’t edit, judge, or overthink. Just let the words come. Pause and reflect: Put your pen down. Read what you’ve written. Notice where you started, how your responses shifted, and where you ended. Look for patterns, themes, or surprises. Carry it forward: Take a few mindful breaths. Consider how this clearer sense of your present self might shape how you move into the next moment with more awareness and care. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: CHRIS MURCHISON is an artist and meditation teacher. Check out Chris’s website: Follow Chris on Instagram: Related Happiness Break episodes: The Healing Power of Your Own Touch: A Self-Compassion Meditation For Burnout: How to Be Your Own Best Friend: Related Science of Happiness episodes: How to Stick to Your Resolutions in 2024: How Holding Yourself Can Reduce Stress: How To Show Up For Yourself:

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Happiness Break: An Affirmation Practice for the New Year is an episode from The Science of Happiness by PRX and Greater Good Science Center.

This episode is 08:04 long.

This episode was published on Jan 8, 2026.

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