Inner Smile meditation diagramWhy do the Inner Smile Meditation?

The inner smile is part of the Universal Healing Tao System, as an instructor of this system this meditation is a core foundational practice. It’s so easy to do and is a wonderful way for you to check in with yourself, clear negative stuck emotions and nourish your organs.

As someone who meditates daily and has done for years the benefits from something so simple is profound, but you have to do it regularly to understand and experience this.

I like this meditation as even after one session you will feel different and the more you do it the more you connect to yourself and what is going on inside your body.

The hardest part of meditation is to do it regularly as mentioned above and one of the reasons I became a UHT instructor so I could guide people through this and help them do this practice on a regular basis. Even if this was the only meditation you ever did, it is a powerful one and the hardest part is to just start and keep going.

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“Some research suggests that practising meditation may reduce blood pressure, symptoms of irritable bowel syndrome, anxiety and depression, and insomnia.” ~ nccih.nih.gov

Taking the time for self-care practices like meditation can alter your life in the most positive way! It not only offers your brain to create new pathways but also helps to calm down your nervous system.

I dare you to try it for a month once a day and I know you will feel differently about life and its stressors. I have even made it easy with my guided inner smile meditation to get you started!

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How to do Inner Smile Meditation?

It’s very easy all you need is space, time to not be disturbed and a chair.

Follow these steps below or get my guided inner smile meditation.

You can do this anytime, I find in the morning or before going to bed easiest. I recommend to try and to do it at least 3 times a week until you can make it a routine and do it everyday. Why not challenge yourself and try it for 7 days? See and feel what difference it makes. 

Many people give up on meditation because they think they need to sit in silence for ling periods of time each day to get the benefits. This is why I like this meditation as you are giving your monkey mind something to do by clearing your organs of emotions. Your monkey mind likes this and it helps it to calm down. Also the better you get at it the less time you will need to spend on it each day.

Pedram Shojai is the author of Urban Monk: Eastern Wisdom and Modern Hacks to Stop Time and Find Success, Happiness, and Peace. He says being consistent with short bursts of meditation is far more effective than than inconsistent longer periods of time meditating. According to Shojai, only 10-20 minutes per day are all it takes to begin noticing differences. As he explains, “A little bit every day builds a cushion against stress and keeps you from getting knocked off your perch.”

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1. Sit straight and feel relaxed

The first step is to make sure you are in a comfortable peaceful place where nobody else is going to interrupt you. Sit in a position where your back is in an upright position and you feel in control of your neck and head. Place your hands on each lap, close your eyes and relax.

2. Inhale and exhale

Now you can just breathe and notice your breath as it goes in and out. Inhale deeply while noticing your abdomen rising and then exhale slowly making a mental note that you are letting go of the things that are bothering you.

You can breathe in the meditation however you want as long as notice your breath and use it to bring in the positive and let go of the negative.

3. Placing your tongue right

While you are concentrating on your breathing, also place your tongue on the roof of your mouth close to your upper teeth. This will allow your energy to flow more circular around your body.

me - inner smile meditation4. Smile fully

Let the corners of your mouth lift and feel the joy in smiling, you can even look upwards for a bit with your eyes closed as this always makes me happy.

Smiling is a sensation natural sensation and you can even think of puppies, loved ones or just how much love you have for yourself.

5. Concentrate on the Third eye centre

An important step, be attentive and concentrate while you move your golden ball of smiling energy to the space between your eyes which you keep coming back to and growing.

7. Storing the energy

Once finished I guide you in the mediation to focus all the energy you’ve created in the tan tien or navel area. Imagine it spiralling here, the chi being stored in a warm and secure space for you to use whenever you want. Also, release the tip of your tongue when you think you have achieved the purpose of this meditation and all the energy is back safely in the navel area.

Bo Wong and Master Mantak Chia

Me and Master Mantak Chia

Inner Smile Mediation – results are astonishing

You will definitely love it once you get the hang of it – practice makes perfect as they say.

People are using this inner smile meditation technique to treat many emotional and mental health issues.

If you want to go a bit deeper with the inner smile there is another layer and technique we can add called EMDR or Eye movement desensitisation and reprocessing. It’s growing in popularity, particularly for treating people with post-traumatic stress disorder (PTSD). The tao have been using this technique for over 8,000 years but now western medicine is proving this technique works.

Maybe why this form of meditation or any meditation is also good for people who have trouble making decisions. According to a study done by UCLA in 2012, those who routinely meditate for an extended amount of time have larger amounts of gyrification or the process of folds in the brain’s cortex. Increased gyrification means additional surface area of the brain, which the study found enhances neural processing, or decision making. So this UCLA research indicates  that meditation can lead to improvements in the way the brain performs a series of tasks, including making decisions.

So why not try the inner smile and have it as your own personal powerful tool you can use anywhere and anytime. Smiling is one of the most easiest forms of inner alchemy and medicine we can give ourselves and others and best of all its free to smile. Be gentle and treat yourself to this amazing meditation as often as you can! Let me know how you go.

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