This is a whole body smile.
It's a meditation that you can do in your home or somewhere in the public transportation,
Wherever you have 10 minutes break to sit,
To relax and to turn the attention inward.
So sit comfortably,
Either on your cushion or on the chair and relax the whole body first.
You can imagine that a silk scarf is falling all the way from the crown of the head down your body to the feet,
Relaxing your whole body.
And if there are parts of the body that you cannot relax at the moment,
Then invite them to sit with you the way they are.
Just be patient with them.
Once the body is relaxed,
Find your breath and simply enjoy the fact that you're breathing.
Enjoy each inhale and exhale without directing the breath in any way.
Simply rest your mind on the breath.
And now think of someone or something that makes you smile.
And with each breath,
Let that smile become more present and stronger.
Nourish the smile with your breathing.
And now place your attention in your lips and feel that energy of the smile in your lips.
And then bring that energy of the smile in your eyes and let your eyes smile.
And then let your forehead smile.
Temples smiling.
Cheeks smiling.
And then let the whole face smile.
Now relaxing the sides of the neck,
Let the neck smile.
And arriving to the shoulders.
Let the shoulders smile.
Drop the weight down and let the shoulders smile.
And now bring that smile all the way from the shoulders down the arms into your fingers.
So that your both arms smile.
Now bring the attention into the chest and let the chest smile.
Let the chest smile freely.
And now feel your belly and let the belly smile.
And then turn the attention into the back and let the upper back smile.
Then let the mid back smile.
And let the lower back smile.
Let your whole back smile.
Now feel the contact of the buttocks with the cushion or with the chair.
And let that area smile.
Buttocks smiling.
And then continue smiling in the thighs,
Knees,
Shins and feet.
Finally spread the awareness in the whole body.
And let your whole body smile.
And simply sit and smile with your whole body.
Nourish that smile with your breathing.
And you can stay like this until you feel it's ready to move on.
But keep that inner smile.
Throughout the day.
