This is my version of the Inner Smile Meditation.
When you're ready,
Take up your position.
Ideally you're seated at the tip of your chair with a straight back and your hands clasped together.
And although this is an active position,
Make sure that you're still comfortable.
You are not straining yourself.
And first bring your attention to your whole body.
Notice how you're feeling.
Notice any discomfort or comfort.
And check in with your mind,
Both thoughts and feelings.
And just observe.
And then you bring your attention to your breath and take three conscious breaths,
Just in your own temple.
But try to see if you can make the in and exhale equally long.
In through the nose and out through the nose.
From your breath,
Take your attention to the small muscles around your eyes.
Make sure you're not squeezing your eyes.
Try to feel your nose and your cheeks.
And check your jaw if there's any tension you may be holding there.
Now place the tip of your tongue behind your front upper teeth.
Try to do this in a relaxed manner and leave it there for the whole meditation.
And then ever so gently move the corners of your mouth upwards.
It's not has to be a visible change.
Just imagine a very gentle smile.
And see if you can recall a happy memory.
Can be a situation,
Event,
A person.
And remember how this person situation made you feel.
See if you can trace that joyful emotion somewhere in your body.
And if not,
It's okay too.
And now we'll start our journey through the body.
Visiting the five major organs.
And for every organ I will give a very brief explanation.
And then we'll make the sound associated with this organ and the emotions.
To release any stored emotions.
So we all know emotions are good.
They are our means of communication.
But they're supposed to be short-lived.
And sometimes emotions linger and they also find a place in our bodies.
This meditation aims to release them.
First you bring your attention to your heart.
Connect with the heart.
See if you can feel the beating of the heart.
And think about what the heart does for you continuously.
Regulating the blood flow through your body.
Now the heart is the mother of all emotions.
It's the base of everything.
So of course it's also the house of love.
And to stimulate feeling love and being loved,
We can make the sound of a big sigh.
And remember to make the sound three times.
And then we bring our attention to the lungs surrounding your heart.
And of course the lungs are essential to regulating your breath,
The oxygen flow into the body.
And the lungs are associated with the emotions of courage and grief and sadness.
Go easy on yourself.
Everything in Jube time.
Now the sound associated with the lungs is ssssssss.
So when you're ready on the exhale make this out and repeat it three times.
Whenever you're finished before I continue just return to your normal breath.
And from the lungs we move down on the right side of our body to the liver.
The liver is responsible for detoxing your body of all substances.
It is associated with kindness,
Generosity and also with anger.
And to release any stored anger we make the sound of a deflating tire.
Then we sweep across to the left side of our body to the spleen.
The spleen is associated with openness,
Trust but also with worry.
If you worry a lot you may feel a nagging pain on the left side under your body.
That's your spleen responding telling you that you're worrying too much.
And we can help this plane by letting out the sound of the spleen.
We get in and exhale before we bring our attention to the back of our body.
Just under the midriff to the kidneys that regulate the water in our bodies.
Kidneys are associated with calmness and silence.
And on the other end of the spectrum with anxiety.
The final sound we'll be making,
Very similar to the spleen,
A chew sounds like this.
So make this sound three times and return to your normal breathing.
Now focus on all these organs.
This can be in the mind or maybe you can feel them.
And send them some appreciation.
Just take a moment to realize what they do and how important they are.
If you like you can repeat one or more of the sounds that we've just made.
Let out a sigh or any of the other sounds.
Just notice in yourself which sound did the most for you.
And revisit that organ again and its emotions.
Bring your focus to the whole body.
Notice how you're sitting and how you're feeling.
Notice if anything changed during the meditation.
And as always if you don't notice change that's okay too.
Take another conscious three breaths in and out.
If you like you can remain seated in this position for a little while longer.
Or if you need to go somewhere or do something gently open your eyes.
Low of state.
