Inner Smile Meditation
1. Stand in comfortable position.
2. Place hands on belly region.
3. Relax and start to concentrate on breathing.
4. Inhale gently up through your nose and exhale through your mouth (You keep your mouth slightly open and place tongue touching the roof of your mouth.
5. Now begin to focus on your belly or stomach.
6. Imagine as you breathe in that your belly is filling up with air.
7. As you breathe out, your belly is contracting or expelling air.
8. Now we focus in on smiling from the inside out – This is a visualisation technique.
9. Imagine and picture a loving smile moving from your heart outwards.
10. The smile is moving in all directions, down your legs to your feet, along your arms towards your hands, up and down your spine towards your crown. Reflect on this for a moment.
11. Now expand these thoughts and visualisation to the degree that the smile is radiating outwards from your heart in every direction and even outside your physical self. The smile is a powerful and loving energy.
12. As you reflect and practice this, you should feel more and more relaxed.
13. Enjoy the feeling of relaxation and peace.
14. Gradually, finish this meditation by bringing your focus to your breath.
15. Open your eyes
16. You can finish this exercise with a light body and face massage.
The inner smile is a meditation using visualisation with the emphasis of meditating on the image of love. Love is an exceptionally strong emotion, the love that you are meditating on is universal love, unconditional love, and love that is full of acceptance. The principle is that love is one of the most powerful motivating factors and you are allowing yourself to fill with this. Again, this is a meditation so it involves using visualisation skills and you are trying to use your mind in a very positive manner.