Allow your eyes to comfortably close and become aware of the surface beneath you.
Imagine this surface knows exactly how to support you in just the right way,
And that your body knows how to mould into this support.
Let yourself soften into it.
Sense down to the ground below,
And surrender the weight of your body to the ground.
Soften your belly,
Soften your mind,
And become aware of the ebb and flow of your breath.
It's rise and fall,
Its sensation,
Temperature,
Sound,
Notice how your breath connects you to the space around you,
As you breathe in from the space and out again into it.
Sense there's an in front of you,
A behind you,
And either side,
And above,
And below.
Feel the air touching the surface of your body,
And allow your body to release what it no longer needs to hold onto.
Let it soften,
Flow out and away.
Allow your mind to release what it no longer needs to hold onto.
Let it soften,
Flow out and away.
Allow yourself,
The self that's been driving your mind and your body,
To release what it no longer needs to hold onto.
Let it soften,
Flow out and away,
And surrender more of your body's weight to the ground.
In your own time,
Spread your awareness to the space around you.
Gently open your senses to the sounds,
The light and shade,
The height of sky above you,
And the horizon stretching all the way around you.
Notice the spaciousness.
And as you allow yourself to be supported by ground,
Let your body and mind soften with the space,
And rest.
Rest on ground,
Sitting back in your body,
Resting.
Sitting back with your mind,
Resting in your head.
See yourself sitting back,
Resting within you.
Rest.
As you rest,
Allow a smile to gently form at the corners of your mouth.
Notice the quality of the sensation at the corners of your mouth.
Let it spread like a warmth to your cheeks,
And move up to the corners of your eyes,
Each eye softening into a smile,
Spreading across to your ears,
The smile smoothing your forehead,
And travelling gently up and over your ground.
Allow the warmth of the smile to bathe your mind.
Let the smile move down your neck,
And softly envelop your shoulders.
Blow down your arms into your hands,
Each palm blossoming into a smile,
Its warmth radiating down your fingers.
Let the smile spread to your chest,
Welcome it in,
Take its gentle healing balm into your heart,
Bathing your heart with a smile.
Take it down into your belly,
Letting your belly glow with a smile,
Travelling down your legs,
Each knee smiling,
To your feet and the tips of your toes,
All smiling,
Letting every cell,
Every atom of your body receive the energy of smile.
Allow the smile to spread to your spirit,
Warming your spirit,
Nourishing,
Clearing,
Healing,
And let it expand outwards,
Above you,
Below,
To either side,
In front and behind.
Let yourself be surrounded by the warmth of smile.
And allow its healing energy to flow in a river back to your past,
Not needing to direct it,
Trusting it knows where to go,
Healing the past.
When you are ready,
Allow the river to flow ahead into your future,
Preparing your way with a smile.
And imagine as you move towards your night's sleep,
Climbing into bed,
The smile gently unfolding you as your head touches the pillow,
Taking you into deep,
Restful,
Smiling sleep,
Bathing your dreams,
Watching over you,
Till you wake,
With a smile there,
In your eyes and on the corners of your mouth,
A smile in your heart,
Your mind,
Your spirit,
And the world smiles back,
As you carry the smile,
Your inner light,
Within you throughout your day.
In your own time,
Breathe the smile into your core,
Your centre,
And come back to this moment here,
To the support of ground,
To the space around you,
To the ebb and flow of your breath,
Breathing the smile.
Become aware of the sounds around you,
Notice there's an in front of you,
A behind,
An either side,
Above and below.
Gently come to rest on how you are feeling,
And give yourself loving kindness,
Allow yourself to feel it,
Like the warmth of a smile.
Give your smile,
Your inner light,
An appreciation,
For just a sun is sometimes shrouded by clouds,
Your inner light is always there,
Waiting to be uncovered,
Waiting to shine.
And in your own time,
You can draw this meditation to a close.
