Smile Meditation

Smile meditation.

Let your body be comfortable and upright,

Feeling your spine,

Feet on the ground,

Hands on your lap,

And if it feels alright to you,

Gently close your eyes.

When you hear the sound of the bell,

Listen with all of your attention all the way to the end.

Sense the relaxing effects of gravity.

Feel that downward force in your body and let your body get heavy.

Feel the points that are touching the ground,

Letting them take the weight of the body.

Take a few deep breaths and when you exhale,

See if we can feel a ripple of relaxation across the whole body.

As your body settles,

Feel the sensations of your whole body sitting and breathing.

Now I want you to slowly bring a smile to your face.

As you smile,

Feel the sensations that you feel around your face.

Hold your smile for a few moments.

When you smile,

How does that make you feel?

Now let's smile inwardly.

Breathing in,

Smile to your whole body.

Breathing out,

Feeling at ease.

Breathing in,

Smile to every cell in your body.

Breathing out,

Release any tension,

Stress,

Or any other emotion that is present for you at this moment.

Breathing in,

Feeling the joy of being alive.

Breathing out,

Feeling happy and content.

Now I would like you to smile to every cell in your body and notice that your body is smiling back at you.

And take a moment to notice how that makes you feel.

Then whenever you're ready,

You can slowly open your eyes,

Look around your room,

And finish this practice.

Thank you.