The Inner Smile This meditation is inspired by the teaching of the great master Mantak Shriya.
For this meditation,
Preferably sit on a chair,
With feet hip-width apart.
Place your hands on your lap and start watching your breath coming in and out from your nose.
Relax the forehead and now imagine a person that you love.
Imagine this person smiling at you.
Allow that smile,
That energy,
To penetrate your forehead and expand into a pleasurable glow.
Relax the eyes.
Feel the smiling energy in your eyes.
Allow that smiling energy to flow to the midpoint between your eyebrows.
Now turn that smiling energy inward to the center of your brain,
Where the pineal gland resides.
This tiny gland is the seat of your intuition and clairvoyance,
Often referred as your third eye.
Feel the center of your brain expand with bright golden light,
Shining through your brain.
Imagine the pineal gland expanding,
Nourished by that bright golden light.
Feel the muscle of your face relaxing.
Relax your lips,
Relax your teeth,
Relax your tongue.
Now bring the tip of your tongue to the roof of your mouth.
The tongue is the bridge between the energies,
The right and the left brain.
It also stimulates some sensitive glands such as the thymus and the pituitary gland.
So keep your tongue to the roof of your mouth.
Relax your jaw from the tension you usually hold in here.
Relax your shoulders.
Smile onto the neck and throat,
Another common area of tension.
The neck is a narrow zone of tension which gathers food,
Breath,
Blood,
Signal from the nervous system,
All travel up and down to the neck.
Let your neck rest from the burden of holding up your heavy head.
Feel the energy from the bright golden light moving from your head down to your throat and melting any tension away.
Using your eyes or your lips,
Smile to the truth.
This is the seat of your power to speak.
When tense,
You cannot properly express yourself.
Let the bright golden light move down from your throat to your heart.
Smile to your heart.
Feel your heart center blooming like a lotus flower.
Let the smiling energy in your heart filled with joy.
Bring the energy of your heart to the lungs.
Thank your lungs for the constant effort of supplying oxygen to the body.
Feel the lungs get spongier.
Grief is the emotion of the lungs.
So breathe into the lungs in love and positive energy and exhale stress and anything you need to let go.
Smile into the lungs and fill them with loving energy from your heart.
Let the bright golden light drop down to the liver on the right side of your rib cage.
Smile into the liver.
Thank the liver for the work in digesting,
Processing and detoxifying nutrients.
Release any tension you may hold into the liver.
Let the bright golden light and smiling energy into your stomach on the left side of the rib cage.
Thank the stomach for its marvelous work to process the food you indulge and nourish your body with.
Smile into the stomach until the bright golden light is overflowing of loving energy towards your spleen and pancreas,
Located on the left side and behind your stomach.
Focus your smiling energy on the spleen and the pancreas.
Thank the pancreas for helping the process of digestion and the spleen for regulating your immune system.
Move down to the intestine and the collars and thank them for absorbing food and eliminating waste.
Now bring the bright golden light and your smiling energy into your kidneys on the lower back on either side of your spine.
Thank them for filtering the blood and excreting waste.
Feel them go cooler,
Fresher,
Cleaner and smile onto them.
Fear is the emotion of the kidneys,
So keep smiling down to dissolve any fear stuck in them.
Now bring your smile down into your genital area.
Feel the power of your sexual energy.
This is the most powerful part of your body.
Sexual energy is the basic energy of life.
So let the bright golden light shine into your genital area.
Now move that bright golden light back up to the front line of your body to your eyes.
Now move the light and your smiling energy to the right side of your brain,
Then on the left side of your brain.
Smile back and forth on each side of the brain a few times.
Settle the energy back to the center of the brain.
On the pineal gland,
Feel it glowing,
Shining.
Now move on to the spinal cord.
First,
The cervical vertebrae at the level of your neck.
You may want to count down each of the seven cervical vertebrae as you smile down.
Keep going down to the 12th thoracic vertebrae at the level of your chest.
Then the five lumbar vertebrae on your lower back.
Keep going down to the sacrum,
That triangle bone at the level of the hips.
Then smile to your tailbone.
Now visualize the entire spinal cord and smile into it.
Imagine that bright golden light filling your entire spine.
Feel the spinal cord becoming loose and comfortable.
Now bring the whole smiling energy at the level of your lower belly,
Just below your navel.
Concentrate to gather the golden light and your smiling energy in here.
Mentally move the energy in your lower belly.
Make the energy spin into your belly.
Now start settling it down just below your navel.
Keep it there,
Ready to be used whenever you need it.
Now smile onto your entire body as you completed the In the Smile meditation.
Let the energy settle around you.
And slowly start bringing the awareness back into the space.
Start moving your fingers and toes.
Moving your head to stretch your neck.
Take your time.
And when you're ready,
Start opening the eyes to fully come back here and now.
Hydrated you
