Smiling Meditation

This smiling meditation can help whenever you are feeling down or in need of a boost. We can learn how powerful our smiles can be when we quiet our minds and outside distractions. Without judgment, notice how you feel after this meditation and pass that beautiful smile around to the world!

Transcript

Hi, Today's practice is called a smiling meditation. This practice can help whenever you're feeling down or just in need of a little boost. So you can start by finding a quiet place where you won't be disturbed for the next little bit. In the seated position, Starting to take in your surroundings, Noticing any sounds, The sound of my voice, Any colors or objects that stick out, Noticing your breath and whenever you feel ready to do so, Gently closing your eyes. Noticing the rise and the fall of the breath, Taking a deep breath in and slowly letting it all out with the exhale. Really feeling the breath, Breathing in and out, With each exhale sinking a little deeper into the surface below. Noticing how your body moves with each breath, Shoulders going up and down, Stomach muscles going in and out. As your awareness stays with the breath, Start to notice your body, Any areas of contact, Where your hands are placed, How your clothing feels against your skin. Starting at the top of the head, Do a gentle body scan, Ending at the toes. Noticing any areas of tension but not focusing on any specific body part, Just scanning and noticing and letting go. Notice any areas of calm. Become aware of your heart center. Is there a shape or color that comes to mind? Can you detect your heartbeat? If not, That is completely okay. Feel your heart beating throughout your entire body. So we'll do this smiling practice, Slowly letting a smile spread across your face and we'll do this two times. So starting with the corners of your mouth, Gently and slowly letting a smile appear ever so slightly, Inch by inch, Moving upward, Slowly coming into a full smile. As that smile is spread across your face, Notice your heart. Is there any emotions or feelings that arise? Is there any sensations? Take a moment to notice and if nothing comes up, That's completely fine. Slowly start to let the corners of your mouth come back to neutral. Now start to notice what is arising in your heart. Is there a sense of lack or is there any sensations or feelings? And again start to let that smile slowly spread across your face again, Slowly turning upward until you have that big smile on your face. Now notice what arises in your heart. Letting your mouth come back to neutral, Slowly slowly, Noticing if there's any sensations or feelings that arise. As we begin to let go of this practice, Taking a deep breath in and slowly letting it all out with the exhale, Noticing any areas of contact, Noticing any sounds you can hear, Any smells, And whenever you feel ready to do so, Gently opening your eyes, Returning to your surroundings. Thank you for joining me here today.