Hi,
I'm Adi Oum and welcome to your happy meditation.
This meditation is really great if you need to.
I beloved your spirit if you're feeling a little blue or down,
Slow in energy because when we smile with our whole being we create and we invite in universal life force energy and it revitalizes and nourishes our whole body.
So to get ready to begin,
Come into a seated position,
Either seated on the floor in an easy pose or on the chair or you can even lie down for this one.
Wherever you are just make sure that you're comfortable and that you can rest in stillness and quiet.
Make sure that your phone is on airplane mode and that you won't be disturbed.
Make sure that you find yourself within a place where no one will disturb you for the next 10 minutes or so.
Then force your eyes closed,
Take a deep inhale,
Fill the lungs from the bottom to the top.
Release with a sigh,
A nice cleansing breath.
Another deep inhale,
This time shrugging your shoulders up towards your ears.
Take a deep inhale,
Hold at the top,
A little sip of air and squeeze the shoulders higher.
As you exhale release with a sigh and blink your eyes closed.
Close your mouth in and exhale through your nose.
Take a moment now to just let go of the day behind you.
All the pressing things that you still need to do today.
Just come into the present moment,
No way to go and nothing to do but hanging out with your body,
Your breath in the present moment.
Notice how your breath is feeling and starting to lengthen the exhale and deepen the inhale,
Softening the edges of the breath.
Checking in with your physical body,
Noticing where you're holding onto tension and softening those areas.
Relaxing all effort with the exhale.
Take a moment now to go on a little hunt in your body to find all those little hidey holes of where worry and tension hides.
Shining the light of awareness into those areas and with every exhale just soften the effort.
If you find yourself engaging with thoughts and sounds,
To do lists,
Tension,
Just bring your awareness back to the breath.
Knowing that there will be ample time to get to anything.
Starting to bring your awareness to the tip of the nose.
Follow the breath in through the nose and out the nose.
The breath going in through the nose is cool and dry and the air leaving the body is warm and moist.
Follow the breath in through the nose,
The back of the throat and into the lungs and from the lungs out the back of the throat and the nose.
The breath goes in through the nose,
The back of the throat,
Into the lungs and from the lungs through the back of the throat,
Out the nose.
Seeing the breath,
The cool dry air in through the nose,
Back of the throat,
Into the lungs.
Leaving your attention here as the breath leaves your body again.
Your attention is on the insides of your body.
Become aware of your liver.
See if you can energetically sense or physically feel where your liver might be.
Kind of underneath the right lung behind the lower parts of the rib cage on the right side.
Starting to imagine a smile on the liver.
A big hearty smile on the liver.
Noticing the joy that comes from air as you imagine the smile on the liver.
Taking over the image of the liver and move over to the left side to your stomach.
See if you can sense,
Feel,
Tune into the stomach.
Just to the left of the liver.
Seeing a happy little smile on your stomach.
A happy little smile,
Joyful smile from the stomach.
Stomach is very happy to do the work it needs to.
Sometimes it gets some challenges.
Not everything is easy to digest.
But there is yet still a little smile on the stomach.
Become aware now of the left lung.
Feel the breath going in and out through the left lung.
The lungs are continuously contracting,
Expanding,
Accumulating oxygen from your breath.
Whenever we breathe consciously we create prana in our body.
Imagine all the prana that comes from your breath,
Thanking your lung and see that little smile on your left lung.
Become aware also of the right lung.
The right hand side of the chest,
Below the rib cage,
Enclosed in the rib cage,
The right lung.
Supplying the body with oxygen and fresh prana.
Everything imagining a little smile on the lung.
And now bring your awareness to the middle of your chest.
Just off center to the left is your heart.
Your beating heart,
Pumping blood,
Oxygenated blood throughout the whole body,
Supplying the whole body with oxygen,
Nutrients and quality prana.
Sometimes it works fast,
Sometimes it works slow,
Sometimes it works really hard,
Sometimes it's tired.
But it never really stops working.
Taking a moment to thank your heart and see that smile on your heart.
Whatever is showing up for you,
Might be a goofy smile,
It might be a very thin smile,
Might be a very wide grin,
Teethy grin,
However the smile is showing up for you.
Just enjoy the hearty smile of your heart.
Feeling your liver smile,
Your stomach and your lungs and your heart.
And allow that joy to bubble up all the way to your face.
Turning the corners of your mouth into a smile.
At first you might feel a little bit goofy,
Sitting smiling in stillness.
But feel the joy it brings,
Feel the lightness of heart,
Of having a beautiful genial smile backed up by your vital organs.
That smile is now coming from deep within you,
It is sincere,
It is true.
And no one else,
Nothing else except yourself has brought this smile to your face.
Enjoying this joyful moment of being in complete stillness.
Enjoying joy and happiness with yourself.
Knowing that this feeling and this joyful smile is accessible to you at any time,
Whenever you feel down,
Blue,
Gloomy,
You don't feel like smiling.
That you have access to this at any time.
You can generate this smile whenever you need.
It's not a forced smile,
It's a genuine smile backed up by your vital organs.
When we smile authentically,
Sincerely,
It creates prana,
Life force energy,
It invites it in,
Into our being,
Into our soul.
Keeping the smile on your face,
Keep your eyes closed,
Bring your hands together in prayer at your heart center.
Rubbing your palms vigorously to generate heat.
Cupping the warm palms over your closed eyes,
Allow the heat to drain into your eye socket.
Press the ligaments tenons behind your eyes.
Keep the smile on your face as you blink your eyes open.
Ready to continue your day.
Taking a smile into your day.
Hari Om Digit.
