Hello everyone,
This is Mayen.
Today we're going to do a smile practice together.
Research has shown that smiling has a direct effect on the activities of the brain associated with happiness.
And while putting on a smile can't cause happiness,
It can tip you in that direction.
So let's explore this together.
Now find a place to practice comfortably.
I invite you to sit up tall,
Go back straight by relaxed,
The entire body relaxed by alert.
If you're sitting on a chair,
Have both feet flat on the floor and your hands resting gently on your lap.
Close your eyes,
Bring the attention to the breath,
Relaxing with the routine flow and the outflow.
Be aware of your whole body just sitting here breathing.
And now as if you're smiling into your eyes,
Let the sense of a smile spread through your eyes,
Feeling the outer corners of the eyes slightly uplifted and the area around the eyes softening.
Let your brow be smooth and relax the area between the eyes.
Feel a slight smile at the mouth and also sense the inside of the mouth smiling,
Relaxing the jaw and notice the sensations that arise through the mouth and the cheek area.
Now feel the small spreading through the heart and the chest and sense how this softens your heart and creates space for whatever you might be feeling.
Allow any sensations and feelings in a heart area to just float in this tender,
Loving space.
Now take a moment to again return to the eyes,
Softening and relaxing them.
Feel a slight smile at the mouth and the openness of a smile at the heart and the chest.
And now let the sensation and feeling of the smile spread through your whole body,
Feeling the cells,
The spaces between the cells,
Creating a relaxed open atmosphere for the flow of sensations.
Sense this relaxed,
Loving atmosphere extending outward so the whole space of awareness is filled with the warmth and friendliness of a smile.
Resting in that warmth and openness,
Notice the sensations or feelings that arise for the next few moments.
Notice the changing experience of interest and care just like a parent watching the young ones at play.
If you notice your attention has wandered,
You can refresh the smile and the quality of friendliness and ease by simply softening the eyes again,
Feeling a smile there and a slight smile at the mouth smiling into your heart.
Again resting in the atmosphere of ease and openness,
Witness the changing dance of sensations or feelings of life.
Sense the experience of being helped with that warmth and ease of a smile.
As you move into your day,
You might explore bringing a smile to the eyes,
The mouth,
The heart,
Whenever you remember.
Let it awaken a sense of warm presence and well-being.
And now as we come to the end of this practice,
With the eyes still closed,
Take a deep breath in,
Feel the air filling your lungs and as you breathe out,
Feel the tension of your body melting away.
And now bring your attention back to a room.
You can wiggle your fingers,
Wiggle your toes,
Feel the contact of her feet on the floor,
You can roll your shoulders,
Move your neck or stretch out your arms above or in front of you if that's comfortable for you.
Now when you're ready,
Gently open your eyes.
Thank you for joining me for this practice.
See you again.
Goodbye.
