Hello and welcome.
It's Fe here and I'm here to guide you through a short mindful smiling practice.
For this practice find a comfortable seat.
We'll begin by taking three cleansing breaths together.
On your next inhale,
Inhale through the nose filling all the way up.
And exhale out through open lips letting everything go.
Two more times a generous inhale in through the nose.
And exhale out through the mouth.
Last one making it the best one yet.
Nice and full inhale in through the nose.
And a slow and even exhale out through the mouth.
Allowing the eyes to soften or fully close if you haven't already.
Welcome your attention to what it feels like to be in your body.
There's no right or wrong answer here.
Simply check in with yourself and notice how you feel.
Maybe you're feeling tired or achy or maybe you have a lot of energy flowing in and around your body.
Welcome whatever you feel with open arms.
Allow this gentle acknowledgement of your feelings to be enough.
Now bring to mind an image of something that makes you want to smile.
Perhaps that's a loving family member,
A furry friend,
Or maybe a place that's simply relaxing to you.
Visualize the details as best as you can and notice if a gentle smile begins to form on your lips.
If you notice the smile forming on your lips,
Welcome it in.
And if you're not already beginning to smile,
Start to intentionally invite one in.
Maybe you repeat to yourself,
My lips are smiling.
Allow yourself to feel what it feels like on your lips to smile.
Do you feel the smile spreading anywhere else on the face?
Perhaps you notice smiling in your cheeks,
Your nose,
Your eyes and eyebrows.
If not,
Bring your attention to the smile on your lips and explore what it feels like to send that smile up the face.
Maybe the smile begins to take the form of a soft and warm glowing light.
Imagine this warmly lit smile spread from your face,
Down your neck and shoulders,
Arms,
Hands,
Your chest,
Your abdomen,
Your hips,
Your legs,
All the way down to the soles of your feet.
See if you can bring the smile deeper into your body.
Allow it to soak into the skin,
To the inner organs.
Welcome this warmth,
This glowing light to fill your entire body.
Allow yourself to experience what it feels like to be smiling from both the inside and out.
Allow this inner smile to fill your entire being.
You can take one hand or both hands up to your heart space.
Send yourself some love and gratitude for taking this time to embrace a loving smile.
And know that you can return to this smiling practice at any point.
We'll close this practice the same way we began,
By taking three beautiful breaths together.
Take a nice generous inhale in through the nose,
Filling all the way up.
And exhale out through open lips.
Take another generous inhale in through the nose.
And breathe out.
Last one,
Making it the best one yet.
Nice generous inhale in through the nose.
And a slow and even exhale out through the lips.
Allowing the eyes to blink open,
Welcoming yourself back into the rest of your day.
Thank you for meditating with me today.
Namaste.
