Welcome to this morning meditation that incorporates the practice of inner smile within Qigong.
This inner smile morning meditation helps you cultivate joy and self-love.
Start by coming into a comfortable seated position.
Sit on a chair in an upright position with your feet flat on the ground.
Allow your hands to lay gently on your thighs or your knees.
When you feel ready,
Allow slow and deep breaths in and out through your nose.
As you inhale and exhale,
Guide your awareness to the sensations of your lungs expanding and contracting as they wrap around and embrace your heart.
With every exhale,
Allow your mind to relax as you guide your awareness towards your breath.
You might notice that as you do so,
Your breathing naturally begins to become smoother and deeper.
This is a wonderful way to calm your thoughts and cultivate inner peace.
As you continue to breathe,
Start to allow the corners of your mouth to turn slightly upwards in the gentle smile.
Start to smile to yourself.
So often our smile is directed at the world around us.
In this very moment,
Direct this smile inwards towards yourself.
As you smile,
Send yourself some love and appreciation.
Allow the whole of your body,
Including your eyes,
Your nose,
Your mouth,
Your cheeks,
Your ears,
Your face,
Your head,
Your neck,
Your shoulders,
Your arms,
Your hands,
Your chest,
Your body,
Your hips,
Your legs,
And even your feet,
To receive love and appreciation.
With every exhale,
Let this love and appreciation saturate your consciousness.
We will now guide your awareness specifically to your heart.
Within the creative cycle,
The heart is the governess of your kingdom.
It is related to the fire element,
Connected with your authenticity,
Self-confidence,
And self- love.
Smile inwards to your heart as you say thank you towards your heart for circulating blood throughout your body.
Send this love and appreciation to your heart and feel your heart sending it back to you.
Within the creative cycle,
The metal element is associated with your lungs and your ability to let go of what no longer serves you,
And take in and retain what is precious,
That is the essence of you.
Guide your inner smile towards your lungs.
Smile towards your lungs and send them gratitude as you say thank you for absorbing precious oxygen from the air and bringing it into your system.
Continue to breathe in and out fluidly as you smile to each and every part of yourself that you wish to acknowledge.
Is there a specific part of you you might have neglected that needs some love and care?
Could you send your inner smile there?
Say thank you to that part of your body and send love and appreciation within you.
As you smile to all parts of your being,
Feel your inner smile radiating joy and vitality throughout your whole body.
Feel it filling you up,
Radiating and saturating every single cell within you.
Now we expand this inner smile to encompass beyond yourself.
Feel your inner smile emanating love and joy to your family,
Your friends,
The people you love in the world around you.
With every exhale let your love and appreciation shine like a light outwards into the world,
Spreading out and overflowing from the well of your heart.
Allow this gentle smile to carry with it your intention of love,
Gratitude and joy.
You are welcome to stay here for as long as you wish,
Connecting with your inner smile and the feeling and your intention of sending and receiving love,
Gratitude and appreciation.
If and when you feel ready to conclude this practice,
Gently and slowly bring both of your palms together in front of your heart space as you once again direct your inner smile towards the center of your heart.
When you feel ready,
Gently and slowly let your eyes blink open.
Bring this self love,
Joy and appreciation with you into the rest of your day.
