This meditation is based on the Taoist inner smile meditation and can be practiced either lying down,
Seated or if you wish even standing,
Maybe out in the garden or in the park.
Make sure your spine is straight and that you are comfortable wherever you are.
The weight should be equally distributed.
If you are lying down make any adjustments through the lower back and shoulders.
If you are seated you should have equal weight through each sit bone and if standing equal weight through each foot.
Chin ever so slightly tucked into the chest just so the back of the neck is long.
Let your eyelids gently meet and let the awareness draw inwards.
Find your center and your point of focus deep inside the body.
Take a moment to feel yourself grounded in place towards the earth.
The skeleton of the body holds you,
Supports you wide and expansive in this space.
Be grateful for your body and all it does for you.
If you like you can bring your hands to your heart one on top of the other.
Feel your heart beating against your palms.
Notice the rise and fall of the breath through the rib cage.
Elbows relaxed,
Shoulders relaxed,
Jaw relaxed.
Bring your attention to the crown of the head.
Imagine a waterfall,
The water warm and comfortable beginning to cascade down onto the crown of the head.
Feel it cleansing the brain.
It purifies critical thought,
Worries,
Fears,
Panic.
Feel all negative thoughts tumbling out of the brain and being washed away.
Bring the awareness behind the eyes and feel the eyes begin to soften and become heavier in their sockets.
Cultivate a sense that you are smiling behind the eyes.
A feeling of serenity,
Of natural happiness.
An authentic warm loving smile.
That feeling you get when you experience deep joy.
Let this feeling of joy now meet the waterfall and begin to fall from the back of the eyes down the body.
First of all to the jaw and throat releasing tension here.
Now down the spine.
That inner smile flowing out to the heart and lungs.
From the arms to the hands and fingers.
Continue to the liver just under the lower right ribs.
The stomach and spleen under the lower left ribs.
Let the inner smile swirl into the kidneys in the lower back,
The hips and lower torso.
All the way down the legs to the feet and toes.
Continue to feel this inner smile like water soothing and bathing away all tension,
Stress and negativity.
This waterfall of energy flowing through the body.
Again from the back of the eyes that feeling of natural joy.
Cascading down towards the throat and jaw softening tension there.
Bring your attention back to the heart.
Feel the heart beating underneath the hands.
Be thankful for the continuous circulation it provides.
Inhale to the heart fill it with love,
Gratitude and joy.
Exhale from the heart and let go of any animosity or impatience.
Let the hands slightly and slide them to the lungs.
Right hand on right lung,
Left hand on left lung.
Inhale a smile on the lungs.
Be thankful for their ability to purify.
Inhale to the lungs.
Fill them with courage and gratitude.
Exhale from the lungs.
Let go of any grief or sadness.
Slide both the hands to the liver just underneath the lower right rib.
Imagine a smile on the liver.
Be thankful for its ability to detoxify.
Inhale to the liver.
Fill it with kindness and generosity.
Exhale from the liver.
Let go of any anger or aggression.
Slide your hands to the lower left ribs,
To the stomach spleen pancreas.
Imagine a smile there.
Inhale fill that area with compassion without reason.
And exhale let go of worry and overthinking.
Now bringing the attention all the hands to the back of the body,
To the kidneys.
Imagine a smile on the kidneys nestled within the lower back.
Be thankful for them for regulating our vitality.
Inhale to the kidneys.
Fill them with peace and wisdom.
Exhale from the kidneys.
Let go of any fear or anxiety.
Feel this waterfall of energy,
A smile filling the legs to the feet to the toes,
Filling the arms to the hands to the fingers.
Feel completely alive and energized.
Give yourself the permission to feel happy,
To feel joyful and to keep that inner smile with you through the rest of your day.
Be receptive.
Be conscious.
