Here’s a Sample of the “The Practice Of Smiling” Guided Meditation Script:
Smiling
Mindfulness practice means feeling how you feel. Instead of avoiding or shoving down pain, you accept it with care and attention. But that doesn’t mean you have to sit in pain, doing nothing. The simple practice of smiling can invite joy into the mind and body, and may ease some of this pain. In this exercise, you will mindfully tune in to how it feels to bring a gentle smile across the face. You might allow the eyes to close and find a comfortable sitting posture. If you are able to, you might keep the spine straight to invite energy and alertness into the mind and body. You might begin by bringing your attention to the sensations of the body breathing.
You might start with the abdomen, tuning in to the rising and falling. Let the body breathe itself; you don’t need to breathe in any certain way. After two minutes, you might move your attention to the chest. Feeling the expansion and contraction here as the body continues to breathe. When you notice that the mind has wandered, simply bring the chest back into your awareness. Allow two more minutes to pass. Now you might move your attention up to the nostrils. You may feel the breath at the tip or base of the nose or on the upper lip. Paying attention to the subtle sensation of breathing here.
