Welcome to this new version of my inner smile meditation.
It is based on the positive emotions creation cycle,
Whereby we release our negative emotions,
Creating space and building up our positive emotions.
In preparation sit on the tip of a chair with a straight back,
Clasping the hands together,
Palms on palms and then relaxing the hands,
No need to squeeze them.
Chin slightly tucked so the crown of the head is pointing upwards.
Make sure this active position is still comfortable.
And then when you are ready close your eyes,
Check in with your breath.
And if you want make any adaptations to the breath,
Possibly bringing it down from the chest more to the belly area.
Checking if in and exhales are equally long with an emphasis on elongating the exhales.
And then calming your breath,
Slowly release your breath,
Slowing it down even just the slightest bit.
Smoothing out your forehead,
Releasing the wrinkles,
Especially the worries.
And let this relaxation flow down your body.
Place the tongue ever so lightly behind your upper front teeth,
Touching the roof of the mouth.
And gently curl up the sides of the lips as if you are smiling.
This does not have to be visible,
It's about that feeling,
As if you are slightly amused.
Let me explain what we'll be doing.
We'll be visiting five major organs.
I'll share which negative emotion is associated with each organ.
And with negative I do not mean these emotions should be avoided.
All emotions have important functions,
However they should not linger over time,
They should be short lived.
So if they linger we need to release them for both our physical and mental well-being.
For each organ we will make a sound that releases the tension,
The emotion that belongs with that organ.
After visiting the five organs we start again and we repeat this cycle three times.
I'll guide you through it.
Let's get started by focusing our tension on the right side of the body,
The liver.
The emotion to release is anger,
To create space for kindness and generosity.
And the sound we make is like shushing somebody but quite loudly.
Let me demonstrate and then please follow suit.
Your turn.
Attention from the liver then to the heart,
Releasing anxiety,
Creating space for love,
Joy and happiness.
We release by letting out a big sigh and let me demonstrate again.
Go ahead,
Make it as long,
Deep,
Short as you like.
Attention from the heart just slightly lower and to the left,
To the spleen where we hold our worries.
Let's release our worries to create space for fairness,
Openness and trust by making the sound of the wind.
Go ahead.
Attention from spleen to lungs,
Upper chest where we hold grief and sadness and grudges.
Let's create some space to let courage and righteousness in.
We make the sound of a snake,
Your turn.
Your turn from the lungs to the back of the body,
Kidneys.
Lets release fear and create space for gentleness,
Calmness and silence and the sound is like you but as a sound not as a word.
Let me demonstrate.
Blow it all out,
Go ahead.
As we start our second cycle of positive emotions creation I'll just name the organ,
The location,
The emotion to release and I'll repeat the sound.
Just follow suit every time as we'll move a bit faster.
Right side of the body,
Liver.
To release our anger we make the sound of shushing,
Go ahead.
From liver to heart releasing anxiety,
Letting out a deep long sigh.
Staying close to the heart,
Connecting with the spleen,
Blowing out all our worries when we make the sound of the wind.
From spleen zooming out to the lungs,
Releasing grief and sadness,
Sounding like a snake.
Go ahead.
Upper lower back,
Kidneys,
Releasing fear,
Singing you.
Continuing our last cycle,
Right side of the body,
Liver,
Anger.
Heart releasing our anxieties,
Spleen blowing out all our worries.
Lungs,
Relieving our grief and sadness.
Kidneys,
Blowing out our fear.
That completes the three cycles.
We finish by focusing on the whole body,
Something that is called the triple warmer in traditional Chinese medicine.
And whilst focusing on the whole body we release by three times making the sound of she and I will demonstrate.
Strong focus on the whole body,
Breathing in.
Three times in your own time.
Take all the time you need to finish the three time she.
If you have finished by now,
Also remain seated with eyes closed for just a little while longer.
Just feeling in the body,
In the mind what has happened during this meditation.
Namaste.
