6. Do a body scan and relax any tension you may be holding. Visualize energy settling there like a warm shallow pool. Take this smiling energy with you throughout your day. Finding harmony within yourself cultivates contentment. They knew how the eyes transmit this energetic force outward to others. Jenetta Haim runs Stressfree Management at 36 Gipps Road, Greystanes, and specialises in assisting your health and lifestyle in all areas by developing programs on either a corporate or personal level to suit your needs. Imagine when you breathe in the breath moving to that area. When you become conscious of what your organs do for you, take time to create a loving relationship with them. Swallow your saliva and feel your throat open and relax as you smile to your voice box. While wearing this smile, consciously relax other areas of the body that may be holding tension. Next, move your attention down and notice the inside of your eyes, the sockets and the muscles and skin around the outside of the eyes. Here are 11 ways to... Find out how meditation, gut health and your skin are linked. Imagine a pool of warm water and the energy is collecting there. Tune in to any changes in the breath, the muscles in the face, and any feelings that arise. Rest the tip of your tongue gently at the top of your mouth behind your upper teeth. Now move down to the heart and let the warmth and glow of the smile light up your heart with joy and compassion. It is a powerful place. When we radiate a genuine smile, it opens our heart chakra and stimulates warmth deep within us. You can either read through the instructions and meditate on your own or listen to Amy’s guided audio version of the inner smile meditation in you’ll practice internalizing the smile, then directing the essence of the inner smile to various organs. Remember that you can cultivate the inner smile anytime throughout the day to fill the heart with compassion. Inner smile meditation is a simple practice that you can use at any time. Allow the smile to drift where it wants, or direct it to any place you’re feeling discomfort. Now move to your stomach. Feel and express gratitude to these faithful servants who keep us alive and healthy despite our sometimes unkind treatment towards them. Let your eyes relax and enjoy the relaxation. It may be helpful to set a timer for 10, 20, or 30 minutes so you can sink deeply into your meditation without wondering about the time. The inner smile can be its own complete meditation or it may lead you into an effortless meditative absorption. Now direct the smile to the centre of your stomach and let it rest and collect around your navel to bring warmth and harmony to your entire lower body also. Now it moves to your ribs and the bones in your back. Now frown for a moment; furrow your brow and clench your jaw. In ancient times, Taoists knew about the power of healing love generated from a smile. Then, just like you did with the lips let the corners of the eyes lift until you feel like there is a smile inside there also. • Mindfully, Let it Spread: Slowly allow the "smile/happy" feeling to spread over your face - note "my upper lip is smiling, my chin is smiling, my cheeks are smiling, my nose is smiling, my eyes, eyebrows, forehead, ears, hair, back of head, etc. Copyright 2020 Insight Network Inc. All rights reserved. WellBeing Yoga Experience, ANTA Natural therapies & private health cover. Visualize each organ being soothed by this smiling, warm energy. Maintaining an emotional and energetic balance while you navigate daily obligations is essential. Simultaneously feel this soften your eyes. As you smile, notice how the face and the breath feel. It offers positive energy and speaks directly to the hearts of others. If you’d like, visualize the smile surrounded by warm golden light. Feel the energy gathering here. The more you practice, the more you’ll begin to understand how your organs contain the essence of your emotional energies. When you’re ready to bring the meditation to a close, anchor this feeling of peace and contentment into your body by placing your hands over your heart. Touch thumb to index finger…thumb to middle finger…thumb to fourth finger…thumb to pinkie finger…thumb to fourth finger…thumb to middle finger…thumb to index finger. When we extend love and kindness, which can be as simple as smiling, we not only help others feel loved and cared for, we feel a sense of inner peace and contentment as well. Mark Bertin reminds us how to practice joy and gratitude in difficult and stressful times. Notice how you feel when you do. Let it rest there a while. You can imagine your body as hollow and the smile as a glowing ball of light filling every dark corner. As the heart pumps out the blood feel the blood taking the smile to all parts of your body and shining its light through them all. Let’s leave it there for a little while. Mark Bertin reminds us how to practice joy and gratitude in difficult and stressful times. Let’s leave it there for a little while. See with your mind the inside of the lips and feel them relax. Watch how the breath goes in and out to give you life and simply inhale and exhale at your own relaxed pace. Continue visualizing the warm and golden essence of that smile within your body. Breathe fully, deeply, and slowly. Imagine the effect of this emotional and energetic shift on your entire body, including your organs. When you smile to yourself, you become your own best friend. Things may come and go. Release any visualizations, or thoughts, and simply be, without thinking or doing. Think of this blank inner mask you first started with throughout the day and bring your attention back to bringing the corners of the mouth and eyes up into a smile. Imagine that you’re gazing into the eyes of the person who you love the most, and they’re gazing back at you. Visualize this smiling, warm energy moving throughout your entire body. When you are ready, bring your hands together in Anjali Mudra (Salutation Seal) and complete your meditation with a moment of gratitude, reflection, or … Draw your chin slightly down and lengthen the back of your neck. Go back to your lips and see the corners of your mouth, relaxed. Let them. You can repeat the sweep from the backs of the eyes to the feet or do one long, slow sweep. Unfortunately, as we encounter stress in daily life, negative emotions—such as fear, anger, sadness, worry, and impatience—increase. Read more: Overcome the common habit of focusing on the negative over the positive with these exercises for negativity bias. After you have spent time connecting with and smiling into your organs and muscles, notice the sensations in your body. Then relax the muscles in your neck and throat. This smile requires nothing extreme; instead, it is just the kind of thing that relaxes your entire face and head. This is the ‘inner smile’ and it creates a sense of warmth and wellbeing. Now move it to your sexual organs in your lower stomach and to the tops of your legs and let it heal that whole area of your body. Let the smile move with your breathing and let it expand and contract causing your lungs to breathe clearly and heal. Intentionally separate your eyebrows to smooth your forehead. When these negative emotions run wild, our health and vital life-force (qi) are compromised. Imagine settling into that pool, feeling comfortable and warm, slowly let your awareness sink deeper into the center of your head as if you are in a cozy and comfortable cave. Move down to your jaw and chin. Let it rest there. Now move it to your lungs and feel the healing breath go inside and warm them with light and love. So we are now going to move that smile around your body. Turn the corners of your mouth upward in a slow gentle smile; Focus on the feeling inside as you start smiling - this will move attention away from any thoughts that come to trouble you; Connect the outer smile with the 'existential' smile - you will know when it happens; Now … Read more: In Hindu, Ayurvedic, Hatha Yoga and Tantric Yoga traditions, this life force is called prana. Take one or two deep breaths to fill your stomach and chest and slowly breathe out. When you are ready, bring your hands together in Anjali Mudra (Salutation Seal) and complete your meditation with a moment of gratitude, reflection, or prayer to seal the energy of your meditation into your life. So the smile is now moving to your throat. It may not feel all that balanced between the two, in part because of the relentless influence of our negativity bias. ,August 1, 2012. An ancient Taoist technique that helps us stay grounded in the present moment and provides a burst of positive healing energy is often referred to as the inner smile meditation. The meditation also uses the belief that different organs store different emotions and shows you how to use the energy to relax and help these organs begin to heal. You can then direct this smiling energy to your organs, which in turn melts away the negative energy and promotes healing. The vital energy known as “chi” is increased using this meditation and also exercises such as Tai Chi. Read more: Life is full of both joys and sorrows. WellBeing EatWell 1. Conversely, frowning may increase stress and stress-related hormones. The inner smile can be its own complete meditation or it may lead you into an effortless meditative absorption. Explore more free guided Taoist meditations. Simple practices, such as inner smile meditation, help you maintain and sustain health and wellness over the long-term. Both the corners of the eyes and mouth should now feel like they are a part of one unit with a sense of warmth and wellbeing. Next, move your attention down to the inside of your nose. Take the smile to anywhere you are feeling anger, frustration, jealousy, hurt, pain and let it rest there, in each of these places for a minute or so. The inner smile is an opportunity to offer a smile to oneself. Now move it down to your liver which is on the right hand side just under your ribs at the front of your stomach. Straighten your spine, lifting it up from the top of your head.

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