Welcome to the Inner Smile guided meditation.
I invite you to sit or to lie down for this practice and place your body in a balanced and symmetrical position.
Rest your palms in your lap.
On your thighs or over your belly.
And begin to settle into your posture.
Please close or lower your eyes.
Begin to relax the hips and allow your tailbone to drop down like it's rooted into the earth.
Tuck your tailbone in slightly and lift the front of your pubic bone too.
Help reduce your lumbar curve.
The curve of your lower back.
Gently tuck your chin in.
Relax your shoulders.
And notice how the back of the neck begins to lengthen.
Rest your tongue on the roof of your mouth.
Behind your top front teeth.
And imagine a string gently pulling from the crown of your head.
Your head feels light.
And the crown of your head is open.
The spine is long and spacious.
Begin to relax into this posture.
Relax your chest and allow your breath to sink down into your lower belly.
Your lower abdomen.
Inhale and notice the belly expand.
Exhale,
Feel how it moves back towards the spine.
There's no need to force the breath.
Just let the breath breathe you.
Relaxing.
Awake.
And alert.
And I invite you now to begin to imagine a beautiful sunset out on the horizon.
A sunset is a time of transition and letting go.
And the golden light of the sun can be used for emotional healing and transformation.
So take some nice,
Long,
Deep breaths here and connect.
To the sunlight.
Feel the warm golden light shining on your face.
Bask in this light.
And feel how the warmth and the glow begin to lift the corners of your mouth.
Subtly creating a smile on your face.
And feel this smiling energy spread through your eyes.
Smile with your eyes.
This is what we call an inner smile.
Allow this smiling energy to spread across your forehead.
Breathe in more golden light.
Breathe it in between your eyebrows at your mid-eye center.
This mid-eye center is called yin tang.
And it's your personal connection to universal consciousness.
Allow this smiling energy and this light to penetrate deep inside your brain.
Like sunlight shining on a dark room.
Smile at your brain.
Be grateful as you inhale and take in that warm golden light.
Exhale,
Blow out of the mouth,
Purging and letting go of any unwanted thought patterns.
Negativity.
Or mental tension.
Just allow the breath.
And the light to dissolve them,
Cleansing your mind.
Smile at your whole brain.
Invite you to feel your head opening and filling with light like a flower blooming.
A flower filled with light.
And now direct this smiling energy downwards.
Feel it shine down from your mid-eye center,
Your yin-tang point.
Down your throat.
Flowing down,
Down to your heart.
It's like a waterfall of warm light flowing into your heart.
Connect your mind to your heart.
Hello heart.
Feel your heartbeat.
Listen to your heart.
Smile at your heart.
As if you're smiling at someone you love dearly.
And feel your heart relaxing.
Look into your heart and notice if there are any hidden areas or dark spots.
Places that feel tight.
Be courageous.
Go into these dark places.
Old or imbalanced energy of the heart is usually impatience,
Hatred or hastiness.
All various relationship energy can get stuck in the heart.
So smile at your heart.
And be open to any messages that your heart has for you today.
When we listen to the heart,
The heart spirit,
Called your Shen,
Is happy.
So listen and smile at your heart until your heart smiles back at you.
Feel into that connection.
Now visualize your heart filling with the color red.
Like sunlight shining on a red rose.
Visualise your heart opening and blossoming with the virtues of love.
Joy and patience.
Take a few more deep breaths here.
Your heart is glowing with a brilliant red colour now.
Smile at your heart.
Feel your shin happy.
Smiling.
And filled with light.
The fire element nourishes the earth element.
So I invite you now to bring your attention to your spleen.
Located on the left side.
Down towards your floating ribs just below the lungs and the heart.
Focus your attention on your spleen.
Connect your mind to your spleen.
Smile at your spleen as if you are smiling at someone you care about deeply.
Feel your spleen beginning to relax into this smiling energy.
Look into your spleen and notice if there are any hidden areas,
Any dark spots or places that feel congested.
Go into these dark places and notice what's there.
The spleen is affected by worry,
Doubt and overthinking.
Smile at your spleen.
And be open to any messages that your spleen has for you today.
When we listen to the spleen.
The spleen spirit called the Yi is happy.
So smile at your spleen until your Yi smiles back at you.
Feel into the connection.
And that warm smiling energy like sunlight shining on a field of golden wheat.
Visualize this smiling energy filling your spleen.
And growing the virtues of trust and stability.
Take a few more deep breaths here.
And feel the spleen opening and glowing with golden light.
Your spleen is happy.
Smiling.
And filled with golden light.
The earth element of the spleen supports the metal element of the lungs.
So I invite you now to bring your attention and your smiling energy to your lungs.
Smile at your lungs.
Connect to your lungs and feel your lungs breathing by themselves.
You don't have to do anything.
They know exactly what to do.
Grateful for your lungs and feel them begin to relax under this loving attention.
I invite you now to begin to scan your lungs and notice what's going on there,
What's really there.
Listen to your lungs.
How do your lungs embrace life when you inhale?
How do your lungs let go when you exhale?
Notice if there are any hidden areas,
Any dark spots or places that feel tight or congested in your lungs.
Be courageous and go into these dark places.
And begin to smile at your lungs.
Shine light into these dark areas.
Where there is light and brightness,
Chi flows.
Imagine bright white light filling your lungs.
Just like sunlight shining on clear quartz crystals.
Feel your lungs relaxing more and more.
With this bright white light.
And be open to any messages.
That your lungs have for you today.
When we listen to the lungs,
The lung spirit called the paw is happy.
So smile at your lungs until your pore smiles back at you.
Allow the smiling energy to fill your lungs and grow the virtue of courage.
Take a few more deep breaths.
Visualize your lungs glowing with brilliant,
Clear,
Bright white light.
Feel your lung spirit,
Your paw,
Happy,
Smiling and filled with light.
The kidneys grasp the Qi from the lungs.
So next I invite you to move your attention to the back of your body into the kidneys.
Two kidneys rest in your lower back.
One on the right and one on the left.
Of your spine.
Begin to focus your attention on your kidneys and connect your mind there.
Begin to smile at your kidneys.
The kidneys store our vitality qi,
Our life essence called our jing.
And relaxed kidneys are happy kidneys.
So keep smiling into your kidneys and feel them beginning to relax and open.
Listen to your kidneys.
Are there any hidden areas,
Dark spots or places that feel tight?
Gently and kindly go into these places and smile there.
Warming your kidneys.
Old or imbalanced energy in the kidneys is usually fear.
Insecurity.
Trauma,
Shock.
Or even old trauma from our ancestors can rest here.
So just be open to any messages that your kidneys have to tell you today.
When we listen to the kidneys.
The kidney spirit called the ZHU is happy.
So smile at your kidneys until your ZHUUU spirit smiles back at you.
Begin to visualize filling your kidneys with blue light.
Like sunlight shining.
On the deep blue sea.
Wowing the virtues of tranquility and gentleness.
Feel your kidney spirit happy,
Smiling and filled with light.
And finally The water element nourishes the wood element.
So move your awareness now to the right side.
Of your lower ribcage to the liver.
The liver is a very large and powerful organ.
And when the liver's energy is healthy,
It creates a smooth flow of chi through your whole body.
So begin to smile at your liver and give it some love,
Attention and gratitude.
Feel your liver beginning to soften.
Relax and open.
I invite you to scan your liver.
Notice if there are any hidden areas,
Any numb spots or places that feel tense.
Be kind,
Go gently into these dark places.
And notice what's there,
What's really there.
The liver is affected by stress,
Anger and frustration.
And we can transform these emotions with smiling energy.
So smile at your liver.
And be open to any messages that your liver has to tell you today.
Feel the connection and that warm smiling energy.
Visualize this energy beginning to fill your liver.
The color green,
Like sunlight shining on an emerald green forest.
Smile and fill your liver with this healing green light.
Until your liver smiles back at you.
Breathing green light into the liver.
Feel the liver expand and grow with the virtues of kindness and generosity.
With each breath.
The spirit of the liver called the Hun.
Is shining brighter and brighter.
Your hun is happy,
Smiling.
Right back at you.
I invite you now to open your awareness to your whole body.
The heart is the emperor of all our emotions.
Imagine this beautiful sun.
Warm energy.
From the sun shining in the center of your chest,
In your heart center.
And here in your heart center is the light of compassion.
And it radiates outwards and begins to fill your whole body.
Every cell in your body is filling with this light.
Allow this inner smile to shine through all your organs like a rainbow.
Into your brain,
Into your heart.
Your spleen.
Your lungs,
Your kidneys.
Your liver.
And your small intestine.
Your stomach and pancreas.
Your large intestine.
Your bladder and reproductive organs.
Your gold platter.
All your organs are clear.
And bright.
Enjoy this free flow of energy through all your internal organs.
Everything inside your body is sparkling and illuminated.
And as we come towards the end of this practice,
With our organs happy and filled with light,
Let us share the value and the virtue of this meditation with others.
So I invite you to bring your attention back up to your eyebrow center,
To your yin tang point.
And visualize someone you know who could use healing.
Could be a loved one.
It could be someone who has harmed you.
It could even be our precious planet.
Hold this image.
In your mid-eye center.
And now send them smiling energy.
The light of loving kindness and compassion.
And I invite you now to expand this smiling energy out to all beings.
All over the world.
You might like to say with me.
May all beings be peaceful and happy.
Smile at the world around you,
Creating powerful connection and offering love to all beings.
And to finish our practice,
Bring your attention down to your lower abdomen,
Your lower dantian.
Sink your mind down,
Down,
Down.
Into the lower dantian.
It's about two inches below your belly button.
Deep in front of your spine.
The lower dantian is our energy bank account.
And it's the best place to store and center all this beautiful refined energy we've cultivated in this practice today.
We're going to return it to the original force in our lower dantien.
So relax your chest and take some nice deep belly breaths down,
Down into your lower dantian.
And when you're ready.
.
.
Cover your navel with both of your palms and begin to massage your belly in a big circle in a clockwise direction.
So up the right and around the top,
Down the left.
Massage your belly like you love your belly.
Spreading all this good chi,
All this good energy.
Around and around.
12 times massaging your belly in a clockwise direction.
And then begin to reverse the circle.
So massaging in an anti-clockwise direction now,
Beginning to condense the chi.
Condense the energy making this circle smaller and smaller.
Nine times until it's one tiny point.
Your navel,
Just below your navel.
Take a deep breath down into your belly.
And when you're ready,
You can gently open your eyes.
Feeling refreshed.
Rejuvenated.
And full of life force energy.
