Once you generate the feeling of this smile, let it radiate down the backs of your eyes like a waterfall. As it is moving round you can also picture how it is helping your bones and muscles smile and them filling with that warm glow. Frowning activates hormones that increase blood pressure, weaken the immune system, increase susceptibility to infections, and exacerbate depression and anxiety. Conversely, frowning may increase stress and stress-related hormones. Your spine is straight yet relaxed, and your tailbone extends to the ground with the crown of your head reaching up into the sky. Let your attention rest there at the centre of your brain – about equal between the tips of your ears. Gently move your neck from side to side. Now we are going to take the smile and move it in turn to each part of your body. To begin the inner-smile meditation, sit comfortably on the edge of a chair with your palms on your knees. Let it rest there. Notice them in their relaxed state. It may not feel all that balanced between the two, in part because of the relentless influence of our negativity bias. Below is a variation of the traditional inner smile practice, which helps you direct the energy of a smile into any part of your body. Connecting with this inner friend helps you feel grounded, settled, and stable no matter what else goes on around you. It can be done in a seated meditation session or in the midst of daily life. Bring your attention to the space between your eyebrows. If you notice a sensation of stress or exertion, relax, take a few deep breaths, then return to the practice. Feel the energy gathering here. Relax the mouth and the teeth slightly separated and let the tongue lightly press the top of your mouth against the back of the top teeth. It can have many beneficial effects and doing it in the morning and at night before bed for improved sleep and mood. When we extend love and kindness, which can be as simple as smiling, we not only help others feel loved and cared for, we feel a sense of inner peace and contentment as well. It may be helpful to set a timer for 10, 20, or 30 minutes so you can sink deeply into your meditation without wondering about the time. Visualize, looking out from the centre of your head and see the inside of the ‘mask’ of your face. Here are 11 ways to... Find out how meditation, gut health and your skin are linked. Feel the warm and joyous essence from this smile begin to cascade through your entire body. Relax your facial muscles, and then gently raise the corners of your lips. Now move to your stomach. The inner smile is an opportunity to offer a smile to oneself. Things may come and go. Jenetta has just published a book called Stress-Free Health Management, A Natural Solution for Your Health available from your favourite bookstore or online. As you smile, notice how the face and the breath feel.
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