Come into a seated position.
Sitting on a cushion on the floor,
Some blankets,
Sitting cross-legged or maybe in half lotus.
Or sitting in a chair with your legs uncrossed and feet both touching the floor or if they don't touch resting them again on a cushion or some blankets.
Or just lie on your back in Shavasana.
Arms and legs just falling out to the sides and gently closing your eyes.
Whatever position you're in,
Make sure the spine feels long,
Bringing length with each inhale creating space between the vertebra.
Bringing your connection with the earth wherever your body is touching the chair or the ground.
Bringing your attention to those spots as if you were growing roots down into the earth.
Holding you steady and balanced,
Strong and lifting up through the straight spine all the way to the crown of your head.
Pulling the shoulders back,
Widening the chest,
Opening up the heart.
Begin breathing a little bit more deeply and slowly.
Bringing mindfulness to your breath,
Paying attention to the quality of the breath,
The sound of the breath,
Its temperature,
When it comes in and when it goes out.
Now bring your tongue to the roof of your mouth.
Just let it very gently rest there behind the backs of your teeth.
Your lips might be slightly parted and bring a gentle smile to your lips.
It's very subtle,
But you might notice a shift.
Now bring your attention to your third eye center,
Point in the middle of your forehead.
Maybe an inch or two above your eyes and in between.
Just roll your eyes up in your head and focus on that point.
Imagining a beautiful,
Pure pool of healing energy that grows each time you inhale.
Taking a few more breaths,
Just focusing on that spot between your eyes.
If the visualization doesn't come easily to you,
It's okay.
Just try to roll your eyes up towards that spot and just imagine you're focusing there internally.
And now bring the feeling of an inner smile to that point in the center of your forehead.
Just let it,
Try to see if you can let that come naturally.
You know what it feels like when you're smiling.
Imagine that you're looking into the eyes of the person who you love the most or someone you love very much.
Just looking into their eyes,
Smiling,
Seeing them joyful and reflecting your own joy.
Imagine the feeling that that cultivates and bring that into your body.
Keeping that subtle smile on your own lips.
Imagine that inner smile,
The feeling of that smile traveling back to the backs of your eyes and then letting that beautiful smile,
That loving energy that you feel bring some peace and healing to your eyes.
Now letting the smile move down your body,
Feeling for any areas that might need that healing energy right now.
Do you feel any sadness,
Anger,
Pain,
Hurt of any kind that can really use some loving,
Compassionate energy?
Sometimes when we really pay attention to our bodies,
We find that we hold so many emotions in different areas in our body.
This meditation allows us to visualize the healing taking place internally and on an energetic level that healing is very powerful.
Bring that smile down to the throat,
Circling around the throat,
Clearing any blocks that you have creatively with expression,
Clearing any miscommunication,
Just bringing peace and compassion and love to that area of your body and your life.
Bringing that smile now down to your heart and letting the smile energy travel around your heart,
Enlivening it,
Giving it some appreciation and respect for all the work that it does ceaselessly throughout your life.
And now letting that smile energy come down to your navel,
Your confidence,
The way you exert yourself in the world,
Your self-esteem.
Bring that inner smile to that area,
Traveling around your entire waist,
All sides,
All angles,
Swirling around and healing and brightening your confidence,
Letting it shine like a sun for everyone to see.
No fear,
Really going for your passions and your dreams,
Really standing strong in your convictions and beliefs.
Moving that smile energy now down to the reproductive organs,
Creative center,
Just letting any healing that needs to take place in that area happen naturally.
Your body knows what it needs,
Even if you don't know consciously.
Balancing that sexual energy,
Enlivening your creativity,
Bringing life and balance and proper function to the reproductive organs.
And now moving that smiling energy down to the very bottom of the tailbone,
Your root,
Where you connect with the earth or your chair.
Bringing balance to your home,
Stability,
Financial abundance,
Feeling grounded,
Supported.
Let that inner smile circulate all around your pelvis and around that lower part of your spine.
And now letting the smile travel down to your knees,
Letting it circulate around the knees,
Releasing any tension,
Pain,
And then traveling all the way down to your feet,
Feet that do so much work every day,
Taking you everywhere you go,
Carrying all your weight.
They really deserve some love.
Just imagining that smile,
Just like when you look into the eyes of someone you really love,
Imagining that smile traveling through every part of your feet.
You can even touch your feet if you easily reach them and just very gently caress the bottoms of the feet,
Giving yourself a gentle massage.
Showing a little bit of self-love and appreciation this way is so powerful,
Especially when you do it on a consistent basis.
Not bringing your hands to your heart.
Again,
Envisioning the face of a loved one or something that just makes you so,
So joyful.
Imagine that brings that smile so naturally to you and dwell in that smile just for a few more deep breaths here as we prepare to take this beautiful smile and shine that out to everyone we meet.
No matter what comes our way,
No matter what circumstances we're facing,
Challenges that arise.
Knowing that we can cultivate this inner smile and help improve our own lives and the lives of others around us.
Bringing your hands up to the third eye center,
Center of your forehead.
Thumbs touching the forehead.
And now bring the hands down.
Press them on your knees or to your sides if you're lying down.
And when you're ready,
Gently open the eyes.
