Use this meditation when you're feeling a little low and you need a pick me up.
Find a comfortable seat and bring your awareness to your breath.
Breathe in and out through your nose,
Not forcing anything but allowing the air to flow naturally.
Slowly start to lengthen your breath,
I will guide you.
Take a deep inhale,
Fill your belly,
The back of your rib cage,
Your heart space and your throat.
And as you exhale,
Allow the flow of air to travel down your spine.
One more time,
Breathing in through the belly,
Filling the back of the rib cage,
Your heart space,
Your throat.
Let it all out.
Take a moment to observe your mood.
How are you feeling today?
Now bring to mind someone who you love very much and imagine them at their very happiest.
Watch them closely,
Notice their body language,
They look on their face as they smile and their eyes light up.
Listen to the sound of their laughter.
Let their happiness be infectious.
This is a mental hack you can use when you are feeling low,
Helping you tap into the happiness that you already hold within.
The brain doesn't know the difference between a real or a fake smile,
So when you smile,
The body releases happy chemicals called endorphins.
For the next two minutes,
I invite you to hold a real or a fake smile.
And remember it's only two minutes,
So work with me.
Go ahead now and bring a smile to your lips,
Real or fake,
And concentrate on your breath for the next two minutes.
Take a moment to observe your mood.
Alright.
You you you you How did that go?
Has your mood changed?
Slowly begin to come back to the here and now.
Become aware of your surroundings.
Notice the sounds around you,
The smell in the air,
And feel the weight of your clothes on your skin.
Today,
I invite you to keep a smile on your lips,
A smile in your mind,
And a smile in your heart for the rest of the day.
Whenever you are ready,
Gently open up your eyes.
When you are ready,
Gently open up your eyes.
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