Welcome to this meditation.
Today we're going to do a beautiful Qigong meditation called Inner Smile.
The principle of a meditation is very simple.
The purpose is to move loving-kindness throughout the body using our heart.
It's a very simple yet super effective meditation which I'm happy to share with you today.
So let's start by relaxing our body,
Connecting with our breath.
Let's sense the sensation of the ground,
The chair,
The sofa on our body.
And let's imagine that the ground is supporting us as opposed to us sitting on the floor or the chair.
It's really the earth supporting us.
And then let's focus on our in-breath and out-breath,
Taking a deep inhale into the belly and then a deep exhale.
And let's do that a few times.
And every time imagine your belly is inflating as much as possible.
And next we're going to start the meditation.
So we're going to visualize either a smiling sun or a smiling child.
Whatever works for you,
I'm going to do it with a smiling sun.
You're welcome to continue with a smiling child.
So visualize a beautiful smiling sun,
Shiny,
Full of energy.
And imagine that smiling sun,
It's sending beams of rainbow-like energy onto your face.
And you can visualize that beautiful rainbow-like energy moving from the sun to your face.
And every inhale and exhale you get more of that energy from the sun to your face.
And let's do it one last time.
One inhale and then one exhale,
More of that beautiful energy on the face.
And then next we're going to send that energy from the face to our heart.
And if it's more convenient,
Imagine the energy going physically from your face,
Through your mouth,
Through your nose,
Through your throat,
Your lungs and into your heart.
And your heart is getting soaked by that beautiful energy,
Outer part of the heart and inner part of the heart.
And every inhale and exhale you get more of that beautiful energy.
And one more inhale,
Sending that energy from the face to the heart.
And then we're going to let go of the face and move to the heart.
And then next we're going to send that beautiful energy from the heart to our lungs.
Maybe starting with the left lung and then the right lung,
Outer part of the lungs and inner part of the lungs.
And every inhale we send more of that beautiful energy to the lungs.
And then let's take one more inhale,
Sending more of that beautiful energy from the heart to the lungs and exhale,
Get rid of anything you don't need,
Toxins,
Emotions,
Anything that's not needed.
And then let go of the lungs,
Coming back to the heart.
And next we're going to send that beautiful energy from the heart to the liver on your right side.
And same thing,
Every inhale and exhale you send more of that beautiful energy from your heart to your liver.
And then the deep inhale,
Send more of that energy to the liver.
And then exhale,
Get rid of anything you don't need.
And then let go of the liver and come back to your heart.
And next we're going to send that beautiful energy from the heart to the spleen on the left side of the body.
Same thing,
Send that beautiful energy with each inhale and exhale from the heart to the spleen.
And then take a deep inhale and send more of that beautiful energy to the spleen.
And then exhale,
Get rid of everything that's not needed.
And then let go of the spleen,
Coming back to the heart.
And then next we're going to send that beautiful energy from the heart to the kidneys.
Left kidney,
Right kidney,
Outer part,
Inner part.
And then we're going to send that beautiful energy from the heart to the spleen.
And one more inhale,
Sending energy to the kidneys.
And then exhale,
Get rid of toxins,
Emotions and things that are not needed.
Then let go of the kidneys.
And now is your chance to send that beautiful energy from your heart to any part of your body that needs attention or care today.
The same principle,
Inhale and exhale,
Send energy from the heart to that beautiful part of yours that needs attention.
Now we're going to regrisis.
And then,
As you take an inhale,
Send more of that energy to that part of your body,
And as you exhale,
Get rid of stuff you don't need.
Then let go of that part,
And come back to your heart,
And in final stage,
We're gonna send this energy from our heart to our brain,
We're gonna send it to the point just at the center of the brain,
In between our ears.
And same thing,
Sending energy from the heart to that point at the center of the brain.
And one last time.
One last big inhale,
Sending energy to the brain,
And then exhale,
Get rid of everything you don't need.
And then let go of your brain,
Coming back to your heart,
And maybe if it feels right,
Thank your heart for doing what it just did,
To spread the love around your body,
And thank yourself for taking this step into looking after yourself and caring for your body,
Showing care.
And if it feels right,
Imagine or visualize your body from the outside,
Getting soaked with that beautiful rainbow-like energy,
Every part of your body getting soaked now.
And then come back to the here and now,
The sensation of the ground on your feet,
Or being seated on the chair,
Being supported by the ground,
Connecting with your breathing again,
And maybe focusing on the noise in the room or outside,
The sensation of the air.
Start to wriggle your toes and your fingers,
Move your arms.
And then open your eyes when you're ready.
And well done on taking this step today,
To look after yourself with this beautiful meditation.
I wish you a wonderful day.
Namaste.
