Inner Smile Meditation

Cultivate a relationship with yourself by sending loving energy to your body, mind, and spirit. From the Universal Healing Tao.

Transcript

Sit on the first third of your chair with your feet on the floor.

The crown of your head is lined up with your perineum.

Your knees are at a 90 degree angle or more.

Your right hand is on top of your left hand with the palms touching.

Be aware of the earth under your feet and the energy from heaven descending from above.

Place the tip of your tongue on your upper palate.

Become aware of all the information you're receiving from your sense organs.

The sound of my voice,

The sound of the music,

Any sounds in the room,

Any sounds outside the room.

Be aware of the flavors in your mouth and the fragrances which might be in the air.

If you have a watch,

A ring,

Glasses,

A hat,

Whatever you might have on your physical body,

Take this opportunity to just be aware of those objects on your body.

Feel your clothes on your skin,

Your feet on the floor,

The chair you're sitting on.

Allow all of this sensory information to remind you to move your attention inward.

We're going to begin our meditation with the inner smile,

Which originates at the mid-eyebrow point.

This is traditionally known as the place of vision and imagination.

So take an opportunity right now to relax that area,

To soften it,

To let go of whatever expression your face wears,

Habitually.

Once you've relaxed that area,

Begin to focus now on what it feels like to be happy.

Take a trip through your memory bank and find an experience which gave you joy,

Which made you smile,

And bring the essence of that moment into the present.

You could also see yourself in a beautiful place in nature or with your loved ones,

With a spiritual teacher,

Or even with a favorite pet.

Be very pragmatic and find the feeling of joy and happiness in whatever way works for you.

Now,

Let the sensation move into your eyes,

So that if your eyes were open,

They would reflect this inner state of joy and happiness.

Feel the inner smile in your eyes,

And then let it move inside your nostrils,

Into your sinus cavities,

And into all the tissues of your face.

Feel the smile in your facial bones,

And let it descend now into the inside of your mouth,

Smiling to your teeth and your tongue and your gums.

Feel the smiling sensation all through the inside of your mouth.

The tip of your tongue is touching your upper palate,

But feel the smiling energy at the root of your tongue,

Where the tongue connects to the throat.

Let the sensation now move inside your ears,

Smiling into your ear canals,

Feeling relaxation and relief from any stress deep inside your skull as you connect to the tiny bones of your inner ear and the fluid in your inner ear.

Let the smile now descend through your neck and throat.

Feel the muscles and tendons of the neck release any holding pattern.

Let the sensation of joy and happiness flow down to your vocal cords,

Bathing them with a sense of joy and happiness,

And feel that smiling energy now pooling at the pit of your throat,

Bathing your thyroid and parathyroid glands.

Let that sensation now descend into the muscles of your shoulders and upper chest,

And take this opportunity now to feel the union of your head,

Neck,

And shoulders,

The union that's been created by your inner smile.

Let the sensation now descend into your heart,

And feel your heart.

Feel gratitude and appreciation for all the work your heart does for you every day of your life.

It never takes a vacation,

Never takes a coffee break,

A mental health day.

It's keeping the rhythm,

Keeping the beat and the pulse of your life day in and day out.

Feel yourself feeling gratitude and appreciation for all the work your heart does for you all the time without your even thinking about it.

Connecting to your heart,

Feel the joy and the capacity for happiness and love that lives in your heart,

And let that feeling merge with your inner smile so that that feeling becomes stronger and more powerful.

Let this inner smiling sensation now descend into your reproductive system.

Feel it touching your prostate gland and testicles,

Or your uterus and your ovaries.

Feel the smile releasing any stress or discomfort that you might be carrying in that aspect of your physical body,

And once you've relaxed into the smile,

Once you've felt your reproductive organs responding and smiling,

Happy and joyful,

Allow the multiplying and creative force that they exert to work on your inner smile.

Sexual energy is reproductive energy,

It's creative energy.

Allow this energy to touch your inner smile so that it becomes bigger and more powerful,

And then let this expanded inner smile move first to your kidneys on either side of your spine,

Just above the level of your navel.

Smiling to your kidneys,

Feel them soften and relax.

Feel them release any hardness or contraction that they might be holding,

And then let your smile work on your adrenal glands,

Which sit on top of your kidneys like little hats.

As you smile to your lower back area and feel this area release,

Holding,

Stress,

And tension,

You'll find this sense of relaxation begins to spread.

Let it flow now into your liver,

Underneath your right rib cage.

The liver is a very large organ,

It occupies the space of your right rib cage all the way over to your left nipple.

Smile into this area,

Feel it soften and relax,

And then let the smiling energy move from your liver back into your heart.

Feel your heart,

Be aware of the four chambers of your heart and the empty space in the center,

And as you smile to your heart,

Feel your heart as if your heart were your friend,

A friend you hadn't seen for a while,

So you beam your best smile to your heart,

And your heart is so grateful that it smiles back.

Take a moment to feel this communion that you can experience with your own heart,

As you smile to your heart in gratitude for its work for you.

Let the smiling sensation in your heart now descend into your earth element organs,

Your spleen and pancreas,

Which occupy the left rib cage.

Your spleen is at the bottom of your stomach,

Your pancreas,

A horizontal gland below your diaphragm.

These are very difficult organs to feel,

But if you can just contact that dimension of yourself,

Smiling to that general area,

Feeling the interior space that is contained by your left rib cage softening and relaxing.

Then let the smiling energy flow up into your lungs.

Your lungs are the size of your open palms,

And they're very high in your chest.

As you smile to your lungs,

Feel their temperature and texture,

Feel gratitude to them for all the work they do for you,

Particularly if you live in a city.

Take a moment to have some communion with your lungs to listen for whatever message they might have for you about what they might need for you to have a better relationship with yourself.

Then let the smiling energy descend from your lungs and move into your navel area.

We call this area the dan tien or the energy field.

Sometimes it's known as the medicine field.

Dan means medicine or pill.

Tian means field or heaven.

Your dan tien,

The area around your navel center,

Is the field of your heavenly medicine.

Take a moment now to feel the flow of energy moving from your mid-eyebrow through your sense organs all the way through the organs that we've mentioned into your navel area.

Know that this flow of energy can continue even though you're not fully concentrating on it.

Keep a little bit of your awareness there in your belly and your dan tien,

But move most of your attention back to your mid-eyebrow point where you can reconnect to the source of your joy and happiness.

Be very pragmatic here.

If you've lost the feeling of your inner smile,

Use something else.

See yourself in a beautiful place in nature or with your loved one,

With a spiritual teacher or even with a pet.

You might even see yourself in just a transitory moment in time.

Perhaps you're walking through the park on a spring day and you're listening to the birds.

Or you're in a silent snow-covered field.

Or you've seen something wonderful on the street,

A human interaction that brings a smile to your face.

Do whatever you need to do in order to create that smiling energy,

And then focus for a moment on your mouth.

Be aware of the saliva that's gathering there.

Notice its flavor.

Is it sweet?

Is it bitter?

Is it sour?

Is it salty?

Take a moment to connect with your own saliva,

And then condense the smiling energy into the saliva so that it becomes a more powerful substance,

Like a transformative elixir.

Feel your smiling saliva,

And then swallow it down.

Feel the saliva flowing down your esophagus,

Moving into your stomach.

From your stomach it moves to your small intestine.

From your small intestine into all the different areas of your large intestine.

From your large intestine to the rectum,

Then to the anus.

And from there you want to direct that stream of your inner smile into your navel center,

Into your dan tien,

To join the first stream of energy.

You have now two streams flowing.

You don't have to think much about them.

You just turn them on and they flow.

However,

If you have any difficulty with your digestive system,

If you have food allergies,

Or if you have food issues,

You need to spend more time on that aspect of the inner smile that encompasses your digestive system.

Know that your digestive system is very long.

It's a long journey from your mouth to your anus.

Your small intestine alone is 25 feet long.

So if,

By any chance,

You lose track of your smiling saliva,

Create more saliva,

Making sure to smile into it before you swallow.

Take time with this,

Smiling to the interior tissues of your digestive system.

Feel a sense of relaxation and health emanating from the inside out.

And once you've reached the end of the digestive tract,

Move that smiling energy into the navel to join the first stream of energy that's continuing to flow.

Take a moment now to observe these two streams like rivers flowing into the sea.

They're flowing,

Flowing,

Flowing into your navel center.

Then,

Bring your attention back to your mid-eyebrow area,

Where you'll need to reconnect to the source of your feeling.

Again,

See yourself in a beautiful place in nature with a loved one,

A spiritual teacher,

Or perhaps in a moment of personal validation or success.

Whatever works for you to bring on your inner smile,

Whatever makes you happy,

Reconnect to that source.

And then,

Allow that feeling to flow back into your eyes once again,

But this time,

Allow the sensation to move along your optic nerve and into your brain.

Connect your right eye with the left side of your brain,

And your left eye with the right side of your brain.

As you smile to your brain,

Feel yourself enlivening and awakening all of your brain cells,

The parts of your brain that you know about as well as the ones that you don't.

Feel the inner smile spiraling through your brain,

Touching every gland,

All the gray matter,

Every aspect of your brain.

And then,

Allow that sensation to descend down the length of your spine.

Feel the smile moving down the seven cervicals,

The 12th thoracic,

The five lumbar,

The sacrum,

And the tailbone.

Feel the smile flowing through your spinal cord and your spinal fluid.

Feel it moving through the discs,

Hydrating them so that your joints are very fluffy and perky and full of chi.

Full of life force.

Feel your smile flowing down the muscles on either side of your spine.

When you reach your tailbone sacrum area,

Direct that stream of your inner smile into your navel center to join the first two streams.

And take this opportunity to feel the three streams flowing.

Smiling energy flowing through your body,

Moving to your navel,

To your dantian.

You can take a moment now to smile to any place in your body,

Mind,

Or spirit which needs healing.

Allow the smiling energy to disarm the pattern of congestion which is holding the painful experience.

This could be a place that we've already smiled to or another place that we haven't mentioned.

Feel your smile moving all over your body,

Through your mind,

Through your spirit.

Feel the smile flowing down the muscles on either side of your spine.

Feel the smile flowing down your body,

Through your mind,

Through your spirit.

Feel the smile flowing down your body,

Through your spirit.

Feel the smile flowing down your body,

Through your spirit.

Reviews

Great practice

Would be perfect, if it was done more calmly and lon. Regardless, thank you very much, it was a great experience =) the voice and the background music were wonderful.

A little unusual, but thoroughly enjoyable....I feel full of life energy now, thank you 😊💫✨

I really liked the flow of this meditation and the detailed description of the body! Very uplifting

Wow. Really felt the tingles and I’m glad I eat clean

Love this one. Let's me remember how much out me and iys there is tho love.

Brillant. Made me giggled at the end...

Very relaxing and simple technique.

Amazing! What a journey. Thank you.

I love this. As a person with Crohns, I like when I can have help guiding healing to my digestive system. That said, I can see where some people might experience this as awkward.

Awesome - very helpful thank you.

Happy to have found the Smile Meditation again. Reminds me to be aware of and to be grateful to my inner body. Thank you.

I'd like that moving fast. Soothing

It will take practice, but it was very easy to follow.

I like . Enjoy it!!!

Great meditation. Never smiled like this before. The music in the background made me smile even more. Love it!

Thanks for taking time and meditating with me🙏💜💪🙌

I really loved this! It moved along briskly and kept me focused, while bringing great relaxation. Terrific!