Inner Smile - Live - 27 Minutes

This Inner Smile meditation is to help you connect with your body by sharing the energy of a smile with different parts and systems in your body. The practice was recorded live, so the track gets straight into it!

Transcript

Okay, So take your time getting set up in your position of choice if you are. Seated make sure you feel alert and comfortable you can rest your hands to your lap. Palms down, Palms up. Hands together, Whatever feels most natural and comfortable for you. And if you are laying down, Make sure you're comfortable and you can rest your arms by your sides or hands to the front of your body. You can gently close down your eyes or drop your gaze down the tip of your nose and just allow your gaze to blur slightly. Then together, Let's take a deep breath in through the nose. Through your mouth, Let it go. Again, Like that, Big breath in. Let it go. One more time, Deep inhale. Sigh it out. And then just seal your lips and allow your breath to move easily on its own. Bringing now your awareness to your ears and to your sense of hearing. Really take the time for your hearing to open up and welcome in the whole soundscape that is around us today. Noticing sounds that are off in the distance. Noticing how they come and go. Sounds that are closer towards you. Sounds you can hear through your right ear. Sounds you can hear through your left ear. And now gather up that whole soundscape and allow it to drift off into the background. As you bring your awareness to your breathing, Either at your nostrils or at your belly. So a real one-pointed focus on breath. Air moving in and out through your nose. Or the gentle rising and falling of your abdomen. And using this one pointed focus on breath. To fire up that motivation to create focus and concentration right now. A strong desire to allow everything else to fall away as you come to just breath. A few more moments just like this. And as well as creating that motivation for focus. This is also an opportunity to check in with what is. What is the state of your mind today, In this moment? Perhaps you discover it's easily focused. Perhaps you discover it's busy. And either way. You're in your practice. Accept what is as your starting point. From that one pointed focus on breath. Expand your awareness now to take in your whole body. Sensing your whole body in space. The weight of your body. The shape of your body. And perhaps an overall feeling of how it feels to be. Preparing for practice. And then continuing to hold a sense of your whole body. Also bring awareness now to your face and begin to get the sense of a smile. You might actually like to allow the corners of your mouth to curl up a little. And begin to really hone in on the energy of that smile. What does that feel like energetically? You might find that it feels like a big. Big smile, Big grin, Or it may be. Just a subtle Mona Lisa smile. Allowing that. Sense of a smile to really come to life for you. And as we move into the practice. You can work with the sense of a smile or if the feeling of it. Is more powerful for you, You can simply work with this energetic feeling. So now bring your awareness to your eyes. And with your inhale, Sense your eyes. And with the exhale, Smile towards your eyes. Moving on to your nose with a breath in, Aware of your nose. And with the breath out, Smile towards your nose. Your ears. With an inhale, Welcome your ears to your awareness. And with the breath out, Smile towards your ears. To your mouth. Sensing your whole mouth, Your teeth, Your gums, Your tongue, Your lips. With the breath in, Aware of your mouth. With the breath out, Smiling towards your mouth. Shifting to your hands. And with a breath in, Welcome your hands. With the breath out, Smile towards your hands. Your feet. With an inhale, Aware of your feet. With the exhale, Share a smile with your feet. To your nails. Fingernails and toenails. With the breath in, Aware of your nails. Let the breath out, Share a smile with them. To all of the hair on your whole body. With a breath in, Welcome all of these hairs. Let the breath out, Smile to those hairs. Your skin. Your skin being the. Outer edge of the container of your body. Your largest organ. With a breath in, Welcome your skin to your awareness. And with the breath out, Smile to your skin. To your brain. With an inhale, Take the time to welcome your brain, Be aware of your brain. And with the breath out, Smile towards your whole brain. Your heart. Sometimes thought of as the second brain. Your heart. And with a breath in, Welcome your heart into your awareness. Let the breath out, Smile towards your heart. Your lungs. Your lungs constantly moving. With a breath in, Aware of your lungs. With the breath out, Share a smile with your lungs. Your diaphragm. Also constantly moving. With the breath in, Aware of your diaphragm. And with the breath out, Smile to your diaphragm. Your liver. Large organ tucked under the right side of your rib cage. With a breath in, Welcome your liver to your awareness. And with the breath out, Smile towards your liver. Your kidneys around the center of your back. With a breath in, Aware of your kidneys. With the breath out, Smiling to your kidneys. I'm finding your bladder. With an inhale, Aware of your bladder. With the exhale, Smile to your bladder. Your stomach. In the upper part of your abdomen. Let the breath in, Aware of your stomach. And with the breath out, Smiling towards your stomach. Your intestines, Both large and small. Wound all through your abdomen and also constantly moving. With a breath in, Welcome your intestines. And with the breath out, Share a smile with them. To your reproductive organs. And with the breath in, Taking the time to welcome your reproductive organs into your awareness. Now with the breath out, Sharing a smile with these organs. And now to your skeleton. This whole bony structure. You might even like to imagine your skeleton in the position that you're in. With a breath in, Welcoming your skeleton. All these bones. With the breath out, Smiling towards every one of those bones. Now to your whole nervous system. So welcoming again your brain. As well as your spinal cord. And then all of the nerves that branch off from there. And the breath in aware of your whole nervous system. With the breath out, Sharing a smile with it. And onto your circulatory system. So welcoming again now your heart and lungs. As well as all of the arteries, Veins, Capillaries, As well as the blood within the system. This whole system constantly moving. With a breath in welcoming your whole circulatory system. And with the breath out, Sharing a smile, The energy of a smile. Onto your lymphatic system. Another system of fluid moving through the body. And one that helps to clean and clear out waste and debris. So with a breath in, Welcome this whole lymphatic system. And with the breath out, Share a smile with it. And now to all the fatty tissue in your body. With a breath in welcoming all of these adipose tissues. And with the breath out, Smiling towards them. Now to all the muscles in your body. Muscles in your musculoskeletal system, As well as throughout your digestive system, Tiny muscles around your eyes. Through your scalp. With a breath in, Welcome every one of these muscles. And with the breath out, Smiling towards these muscles. Now shifting perspective, Begin to be aware of the cells of your body. All of these parts and systems that we've already visited, They are all made up of cells. So with a breath in, Welcoming the sense of all the cells that make up your body. And with the breath out, Share a smile with every one of these trillions of cells. And when we break those cells down further. We eventually get to atoms. Your entire body made up of atoms. Perhaps even aware that on this atomic level, Every atom is made up of mostly space. So with a breath in, Welcome all of these atoms and this sense of space in your body. And with the breath out, Smile to every one of those atoms. And now welcome a part or system in your body that is quite easy for you to appreciate in this moment. Might be something we've already visited or something new. And with a breath in, Welcome this part or system. With a breath out, Share a genuine smile with it. And now shifting to a part or system in your body that is more challenging. To appreciate. Maybe a part that. Has been ignored. Might be something that you feel is too big or too small or something that isn't functioning well in this moment. And with a breath in, Take the time to truly welcome this challenging part of your body. And with a breath out, Take your time to truly share a smile with it. And now shift focus to welcome your whole body. Welcoming your body as a whole. And take your time as you share a genuine smile with your whole body. Every part, Every system. Working in conjunction with one another. To create the whole. And for a few more moments, Rest in this energy of sharing a smile with your whole body. And then gently letting that go, Bring your awareness back to your breathing. Perhaps honing in on your breath or having a sense of your breath moving in your whole body. And as you're gently aware of your breathing. Begin to bring your awareness back to the space around you. Perhaps visualizing the room around you, Or welcoming the soundscape once again. And as always, Take all the time you need. And when you feel ready, You can gently blink open your eyes and move around however you like.