Welcome to the Inner Smile guided meditation here on Insight Timer with me Abigail Polton.
As always it's a pleasure to guide your practice.
So go ahead get comfortable finding a supported position for the body to live.
Place the hands somewhere with intention and take three smooth and steady breaths exactly as you are.
Allow the breath to effortlessly join the body and then effortlessly be released.
With the inhale comes new fresh vital energy and with the exhale any stagnancy or stuckness gets released.
Bring your awareness directly to your face now and even if it feels forced and even if you don't want to necessarily do it,
Bring a smile to the face.
It doesn't have to be large,
A soft subtle lift of the corners of the lips will suffice.
Notice how that smile affects the rest of the face.
Notice how that smile upon your face affects the rest of the body.
Notice what this smile cultivates from within.
All is welcome.
We're going on a journey with this inner smile to express gratitude through ourselves,
Through our magnificent form,
Our vehicle in this lifetime that holds our soul,
Our deeper truest essence who we are beneath the surface.
So noticing now the entire head and returning to that inner sensation of an inner smile.
Taking a moment to thank this part of our body for all that it does,
For holding the eyes that we see the world through,
For holding the mouth that we express with,
That we form vibrations and shapes and words,
For holding the ears that we hear with sounds.
Thank you head.
Going down into the throat,
Place the sensation of an inner smile here in the throat.
Notice if anything shifted as you do that.
In the throat we have our vocal folds that vibrate and rub up against each other to create the sounds that we form into words.
We swallow the water that nourishes our body.
We swallow the food that sustains us all while not having to think about it.
Thank you throat.
Bringing your awareness now into the shoulders,
The upper arms and the upper chest.
Placing the inner smile here in the body.
Feeling the part of ourselves where our heart lives,
Beating beneath the ribcage.
Can you sense your heart beat?
Thank you heart.
Feeling the upper lungs where we bring the air deep into our body,
Where the oxygen exchange begins.
Thank you lungs for every breath.
Thank you.
Every upper arms moving into the elbows,
The lower arms and the hands.
Placing the sensation of an inner smile throughout this part of you.
Thank you arms for wrapping and holding,
Grasping and touching.
Thank you for all the embraces these arms have had.
Thank you for being tools of expression.
Thank you arms and hands.
Thank you.
Placing your attention now into the stomach,
Inclusive of the lower lungs and the lower ribs and the spine.
Thank you stomach for digesting,
For moving the sustenance through my body and taking only what is needed and only what serves me and releasing the rest.
Thank you lower lungs for getting rid of the stagnant air down in the depths of me,
For supporting me in those times where I need deeper breaths.
Thank you lower lungs.
Thank you spine for giving me support,
For being a structure as I move and express.
Thank you spine.
And now drawing your attention down into the hips,
The groin.
Using this area for the movement it can create,
The inner smile here now for all my creative energy.
Thank you hips and groin.
Moving into the upper legs,
The knees,
The lower legs and the feet.
Allow the inner smile sensation like a golden glow to move through and down to the very tips of your toes.
Thank you legs for allowing me to move this body through and on the earth.
Thank you for being my connection point to mother earth.
Thank you for holding me up.
Thank you for taking my weight day in day out without a thought.
Thank you legs and feet.
And now placing your attention through the entire body,
The entire body.
Imagining that inner smile beaming through from the centre of you to the very edges,
To the surface of the skin and beyond.
Every cell now washed with this inner smile.
And we say thank you body.
Thank you body for all that you do.
For the deep innate wisdom that you hold within the fibres,
Within the cells that I will never fully comprehend with my human mind.
Thank you body for all that you do and all that you are.
I will remember to thank you more often and to smile from deep within.
Take three smooth and steady breaths just as you are.
Allow the body to find a bit of vitality once again through the inhale breath and a smoothness with the exhale.
May you continue to connect to this inner smile when you need.
May you continue to thank the body for all that it does.
Start to bring a bit of movement to the fingers,
The toes and when you are ready blink the eyes open and come back into the space.
