Welcome to the smiling meditation.
I invite you now to sit comfortably.
Let your hands rest on your thighs and knees.
Let your eyes close.
Allow your shoulders to soften and relax.
Breathe in with awareness,
Inhaling this awareness into your body,
Noticing what's happening within,
And then exhaling softness,
Acceptance,
Preparing the body for meditation.
I invite you now to very slowly.
.
.
And gradually.
Allow a smile to spread on your face.
Feel the muscles around your mouth move.
As the smile grows.
And grows,
Slowly and gradually noticing every step of the way.
Keep on smiling.
While bringing your awareness.
To your heart.
How does your heart feel?
When you smile.
Breathe into your heart as you smile and noticing.
Noticing how it feels,
Becoming fully aware of your heart as you smile.
Now gradually let go of the smile,
Again slowly.
And allow the muscles around the mouth to move back.
To neutral position.
Gradually,
Slowly,
You accompany the sensations as your mouth moves back to that neutral position.
Once you are there.
And the smile is gone.
Move your awareness.
Back to you all.
How does your heart?
Feel now.
How does it feel in your heart when you are not smiling?
Can you feel any difference compared to the way it felt when you were smiling?
Allow yourself to notice the sensations.
And now slowly,
Gradually.
Allow again a smile to spread on your face.
Feel the muscles around your mouth as they move and the smile is growing and growing.
Accompany the sensations as you reach a full smile and then bring your awareness back to your heart.
Feel your heart as you smile.
Feel the sensations.
Feel the emotions that are triggered within you as you allow yourself and invite yourself to smile.
From your heart,
I invite you to bring your awareness to your whole body.
The chair where you sit,
The room around you.
The son of my voice.
Your presence.
My presence.
Our presence.
You can then take as much time as you want.
And when you feel ready,
You can slowly.
.
.
Open your eyes.
