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Meditation navigation: Mind * how to meditate * lovingkindness * embodied mind * the Sacred * Yoga Nidra * the resolve * Tonglen meditation * forgiving * Antar Mouna * Tantra * Vedanta psychology * inner smile * reciprocity * spiritual materialism * mental maps * trusting in mind * prayer * zen mind * manifestos
How to mend navigation: 1. How to mend * 2. Models of mending * 3. How to be a grown up * 4. Hold me tight * 5. Becoming vulnerable * 6. Emotional bids * 7. Constructive fights * 8. Exits from intimacy * 9. The answer
Last edit of this page 08/02/2011
The Inner Smile exercise © 2003 ZPJ Fox
Adapted with tools from NLP, from the version in 'The Inner Structure of Tai Chi' by Mantak Chia & Juan Li Healing Tao Books 1996
Sit comfortably, hands joined. Follow breathing until smooth, deep, even, calm and soft.Relax your forehead, let your eyes, ears and tongue soften. Allow your face to become expressionless.
Imagine yourself in one of your favorite, most beautiful places in the world surrounded by the vitality of nature. Use all your senses until scene vivid. Then a being, teacher, animal, friend whom you love comes in slow motion and sense them smiling lovingly and radiantly at you. Yourself basking in the warmth of that smile like sunshine, drawing it into your eyes, into your soul. Amplify this by varying the sub-modalities. For example, play with the color, texture, sound, smell, taste or speed of movement, proximity of the being before you. Find which sense and what variation brings the experience more to life. Sense you own eyes relaxing more, skin softening, temperature soothing, smell mellowing, sound opening and your face surrendering to a rich, soft, loving smile. Enjoy this spacious moment of unguarded transparency and fluidity.
Anchor this by pressing index finger to middle finger of left hand. Allow the presence of this loving being to continue gently in the background as we move to the next stage of this experience.
Again with all your senses become aware of the healing energy of nature, the freshness of mountains, of the red desert in the morning, of the sea, air, of waterfalls or mists in the morning as a golden cloud of loving benevolent energy in front of you, behind, above and below and to each side. Amplify by varying the sense or the sub-modality of a sense. Direct the smiling energy in the eyes to this Chi all around you and then draw it into the mid eyebrow center. Feel the brow softening and opening even more and spiral the energy into the eye brow point and feel it amplifying the power of your smile.
Let the smiling awareness flow down over the cheeks, down through the jaw muscles and tongue, and down through the neck and throat, soothing and calming as it goes
Smile down to the thymus gland and heart. Sense them open like a flower in the morning with love, joy and happiness bubbling out of them.
Smile down to the rest of the solid organs: lungs, liver, pancreas, spleen, kidney, sexual organs and reproductive system. Thank each of them for their work in keeping you vibrant and healthy. Anchor this moment by joining thumb to index finger of right hand.
Return awareness to the eyes and recharge the energy of your smile, drawing in more of the limitless golden light of the energy around you in whichever way you sense it. Amplify this as before.
Roll the tongue around the mouth until you have gathered some saliva. Smile to the saliva and draw the smiling energy and golden light into the saliva transforming it into healing nectar. Find a sub-modality to deepen this sense of nectar.
Swallow the saliva in two or three strong gulps. Follow it with awareness down the esophagus, smiling as it goes, feeling the healing nectar soothing and refreshing the esophagus. Continue smiling through the rest of the digestive tract: the stomach, small intestine, gall bladder, large intestine, rectum, anus, bladder and urethra. Thank these organs for their work in giving you energy through ingestion, digestion, absorption and elimination. Anchor this by gently pressing thumb onto index finger of left hand.
Return awareness to the eyes and recharge your smile. Then once again connect with the golden light of the energy all around you. Smile to the brain, to the left and right hemispheres and to the pituitary, thalamus and pineal glands.
Then smile down through the spinal column, vertebra by vertebra, thanking each one for its work in protecting the spinal cord and supporting the skeletal structure. Anchor this by gently pressing the the index finger to middle finger of right hand.
Return awareness once more to the eyes and recharge your smiling energy, directing it to the Chi all around you in one of your favorite, most beautiful places in the world, with the loving being as near as you wish, smiling to you and then draw all of this into the mid eyebrow point, spiraling it from there feeling the chi amplifying your smile.
Smile down through the whole body, particularly to any place that feels tired, sore, painful, weak, empty or tense. Shower these parts with the healing nectar of your smiling awareness.
Try a non-kinesthetic sub-modality to soften the tension.
Finally smile down to the navel and collect the energy there. Starting in the center of the navel, for women spiral the energy outward in a counterclockwise direction and for men spiraling the energy outwards in a clockwise direction. Do this in any manner right for you. Allow the outer ring of the spiral to be no larger than a grapefruit. When you have completed the outward spiral to your satisfaction, go in the opposite direction inwards, women clockwise inward and men counterclockwise inward, ending at the center of the navel when satisfied. Anchor this by gently pressing thumb of both hands to index and middle fingers.
Enjoy some other scripts of meditations in chikung style.
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