Sit comfortably.
Either place your feet flat on the ground or if you want to sit cross-legged.
Gently resting your hands on your knees or in your lap with palms facing up.
Gently close your eyes.
Begin by taking three beautiful inhalations.
Take this nice,
Slow,
Deep inhalation in,
Allowing your belly to fully expand.
Holding it at the top for just a moment.
And then slowly exhaling through your mouth.
Take another slow,
Deep inhalation in.
Again holding it at the top for a moment.
And then slowly exhaling through the mouth.
One last deep inhalation in.
Again letting the belly fully expand.
Holding it at the top.
And then a slow exhalation through your mouth.
Bring your awareness to the heart.
And fill your heart with gratitude.
Think of anything that evokes a feeling of gratitude.
It can be a person,
An incident.
Just allow that feeling of gratitude to fill your heart.
Breath by breath,
Fill your heart with pure gratitude.
The cells in your heart are beginning to smile.
The whole heart is beginning to smile.
Smiling with the energy of gratitude.
With the energy of thankfulness.
Feel this beautiful energy filling your heart.
Breath by breath,
Feeling gratitude and thankfulness.
Now bring your awareness to the top of the head.
The whole scalp area.
Every cell is beginning to smile.
Feel the delicious tingles.
The joy of these throughout the head and now throughout the brain.
Every single brain cell,
Every neuron is beginning to smile.
How wonderful does it feel?
Now move your awareness down to the whole face and both the eyes.
Every single cell in your face and eyes is smiling.
Glowing with love and peace.
Really feel it now.
How wonderful.
Move now to the throat and neck.
All the glands and organs inside the throat and neck.
Down to the cellular level,
Nothing but smiles.
Pure joy is filling your throat and neck now.
Move to both shoulders.
Every single cell is relaxed and smiling.
Letting go of all of the burdens you have been carrying.
Move down to both your hands.
And in both hands,
Every single muscle,
Every single tissue,
Including the bones and the bone marrow.
Every single cell is happy and smiling.
So happy.
Shimmering with joy and light.
Bring your awareness now to the chest region.
The whole chest.
Skin,
Muscles,
Organs,
Down to the cellular level.
Every cell in your whole chest is filled with joyful energy and is smiling.
Healthy,
Nourishing,
Healing vibrations filling the whole chest region.
The heart is open like a thousand petal lotus.
Opening more and more.
Revealing a beautiful smile.
Moving down to the stomach.
Deep inside the stomach.
All the organs down to the cellular level,
Smiling.
Every cell is smiling,
The most beautiful smile.
Imagine it.
And this healthy energy,
This healing energy is filling your stomach and abdomen.
You can really feel now the stomach and abdomen is also very happy and relaxed.
Now bring your awareness to your upper back.
And just like a waterfall spills over with gurgling joy,
Let this joy roll down your back little by little.
Energizing every cell in the upper back.
Now every cell in your back is beginning to smile.
Filled with joy.
Joy and gratitude.
Moving down to the middle back.
You're feeling so relieved.
The entire upper body,
Every cell in the upper body is smiling.
Every single cell.
What a happy community of cells.
Now this wave of smiles is spreading down to both legs.
Both the thighs,
The skin,
All the muscles,
Deep and deep into the bone marrow.
Everyone a wave of smiles.
Such happy cells.
Every single cell in the thighs are smiling.
We move down to the knees.
And the hard working cells in the knees are so happy to receive your attention.
They give you their best smiles.
Totally smiling.
They're all waving to each other.
They're so happy.
Now you're moving down to the calf muscles.
All the cells here smiling.
Radiating joy and goodwill.
Smiling.
Feel the energy of relaxation and joy moving down to your ankles.
Every single cell down to your ankles is smiling.
Now your feet.
Both ankles are rested and relaxed.
Very balanced.
The energy spreads down to the soles of your feet.
All the toes and the tips of the toes.
Every single cell in both feet is smiling.
These hard working cells support the weight of your body and yet they continue to smile.
They are so happy and there is joy spreads down to Mother Earth.
Communicating with Mother Earth.
They let go of all of the burdens and take nourishing energy,
Healing energy from Mother Earth.
Feel this constant exchange of energy between your body and deep inside Mother Earth.
Grounding you.
Nourishing you.
Protecting you all the time.
We are like the cells in Mother Earth.
And like every little cell in our body that is smiling,
We begin to smile.
All the other cells in the body of Mother Earth also begin to smile.
And now you begin to feel that every other person on the planet has also benefited from this meditation.
And a similar cascading effect has begun in the bodies.
Everyone on the face of the Earth.
Every human.
Every creature.
Every plant.
All their cells is now smiling.
The same inner smile of gratitude.
Of love.
Of deep peace.
Of knowing that all is well.
It is always well.
All is always well.
All is always well.
Now that we have a happy heart,
A happy body,
And a happy planet,
Take three deep,
Happy breaths.
Inhaling through the nose.
Slowly exhaling through the mouth.
Another deep,
Happy breath in through the nose.
Slowly exhaling through the mouth.
One last deep,
Happy breath in through the nose.
Slowly exhaling through the mouth.
And with a smile on your face,
Slowly open up your eyes.
Enjoy the day and the planet being happy.
