Sit comfortably in your chair with your feet on the floor and rest your hands on your lap.
Make sure your spine is straight,
Lifting it up from the top of your head.
Then relax the muscles in your neck and your throat.
Close your eyes and relax those little muscles around your eyes.
Gently move your neck from side to side.
Take one or two deep breaths to fill your belly and chest and slowly breathe out.
Rest the tip of your tongue gently at the top of your mouth behind your upper teeth.
Now move your attention to your eyelids,
The eye sockets and the muscles and skin around the outside of the eyes.
Let your eyes relax and enjoy the relaxation.
Now move your attention to the inside of your nose.
Watch and feel how the breath goes in and out.
Simply inhale and exhale at your own relaxed pace.
Now move your attention to the inside of your mouth and lips.
Relax the mouth and have your teeth slightly separated.
Relax your tongue.
Feel the inside of your lips and feel them relax.
Now relax the jaw,
Relax all the muscles in that area.
Let all the tension go and simply relax.
Now your entire face is completely relaxed.
Feel your lips again and think of something that makes you smile.
It might be a special person,
A place or perhaps your favourite animal.
Allow the smile to happen and this means that the corners of your mouth turn upwards.
Let the smile come naturally.
It may not even be a smile on the outside of your face.
Just keep your attention there and feel the energy of the smile.
This is the inner smile and it creates a sense of warmth,
Wellbeing and love.
Continue to enjoy the energy of the smile with the corners of your mouth turned upwards and move your attention back to inside of your eyes.
Feel how relaxed your eyes are.
Then allow yourself to feel the smile in your eyes.
If your mind wanders,
Just come back to the thing that makes you smile again and allow yourself to feel this feeling of love.
Feel the warmth.
Feel the relaxation.
Both the eyes and the mouth should now feel like they're part of one unit with a sense of warmth and wellbeing.
Now we're going to take the smile and move it to each part of your body.
Smile is now moving to your throat.
Let your throat begin to relax and smile.
Always feel the warmth and the love associated with the smile.
Feel it in your throat.
Now move down to the heart and let the warmth and glow of the smile light up your heart with joy and compassion.
See if you can expand this feeling,
The beautiful feeling of the smile in your heart.
Now the smile moves to your ribs and into your back.
Feel it moving through all your bones and feel them relaxing and smiling with the warmth and beautiful healing energy.
Let it rest there a while.
Now move the smile to your lungs and feel a healing breath go inside your lungs and warm them with light and love.
Let the smile move with your breathing and let it expand and contract,
Allowing your lungs to breathe clearly and effortlessly.
Now move to your belly.
Feel your whole belly filling with the warmth and glow of that inner smile.
Feel your digestive organs relaxing and taking up the glow of the smile.
Let it rest there.
Enjoy the feeling of the inner smile.
Now move the smile into your arms and legs.
Feel them filling with love,
Warmth and compassion.
Feel the smile through your whole body.
Keeping the smile and the energy of the smile in your entire body.
Now when you're ready,
Very gently open your eyes.
