January 08, 2026

Happiness Break: An Affirmation Practice for the New Year

8 minutes

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: https://chrismurchison.com/

Follow Chris on Instagram: https://tinyurl.com/4nyjahj4

Related Happiness Break episodes:

The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y

How to Be Your Own Best Friend: https://tinyurl.com/y5kbecej

Related Science of Happiness episodes:

How to Stick to Your Resolutions in 2024: https://tinyurl.com/mub9z9z4

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

How To Show Up For Yourself: https://tinyurl.com/56ktb9xc

We’d love to hear about your experience with this practice! Share your thoughts at [email protected] or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/2d595rz3

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By PRX and Greater Good Science Center

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