A Meditation That Will Make You Smile
A Meditation That Will Make You Smile
Want a simple way to shift your mind and body out of stress and into a more present, relaxed state?
It doesn’t require an app, complicated equipment, or complex breathing techniques.
All you have to do is… smile.
Okay, I know this might sound a little trite. But remember, your mind and body are interconnected, and they influence one another. Changing something in your physical posture can affect your emotional and mental experience.
I first learned about smiling meditation from Thích Nhất Hạnh. At first, it seemed kind of dumb, so I passed it over. But as I continued reading his work, I eventually thought, Well, maybe I’ll give it a try.
Turns out, I really enjoy this practice! So, I wanted to pass it along to you.
It’s also worth remembering that peace and calm don’t require perfect circumstances. Peace and calm are a practice.
We have to train ourselves to step out of our automatic fight, flight, or fix tendencies. Smiling meditation is just one simple way to slow down, reconnect with the present moment, and bring a little more joy into our awareness.
Here’s how it goes:
Settle in and get comfortable. Close your eyes if that feels right for you. When you’re ready, allow a soft smile to come to your face. Hold this smile gently as you continue the practice.
Bring your attention to your in and out breaths. Breathe slowly and naturally.
When you’re ready, try the following practice with your breathing. Think to yourself:
Breathing in, I calm my body. Breathing out, I smile.
Dwelling in the present moment, I know this is a wonderful moment.
Return to your in and out breaths, keeping a gentle smile. Repeat the words above several times, as feels right to you.
When you’re ready, you can finish the practice.
And that’s it!
Thích Nhất Hạnh taught several variations of smiling meditation, and there are plenty of resources available online if you’d like to explore the practice further.
But for now, my invitation is simply to give it a try.
Take a moment to pause. Smile. Hold it gently. Breathe. Enjoy being present.
Then notice what happens.
You might notice a small shift in your mind or body. You might feel a little calmer, a little lighter, or simply a little more present.
And if nothing much happens?
That’s okay, too.
You just spent a few moments slowing down and paying attention to your experience.
And that, in itself, is a pretty good practice.
Happy to be in your corner,
Tom Page, LCPC
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