Yoga Through the Year
  • Home
  • About
  • Seasons
    • Spring
    • Spring to Summer
    • Summer
    • Summer to Autumn
    • Autumn
    • Autumn to Winter
    • Winter
    • Winter to Spring
  • Praise for...
  • Resources
  • Blog
  • Celtic Connections
    • Wheel of the Year
    • Samhain
    • Winter Solstice
    • Imbolc
    • Spring Equinox
    • Beltane
    • Summer Solstice
    • Lammas
    • Autumn Equinox
    • Celtic Trees
  • Contact

Yoga Through the Year Blog

The Breathe and Smile Meditation

3/25/2020

0 Comments

 
Picture
In my last post, the Calming, Smiling Practice, we considered how a smile can help you to regain sovereignty over yourself. The practice involves smiling at difficult feelings such as fear, anxiety, or uncertainty, knowing that you are more than your fear. In this post I will share with you a longer Breathe and Smile Meditation, which is adapted from the Sagittarius chapter of my forthcoming book, Yoga by the Stars. 

It's important to say that smiling practice is very different from "positive thinking". We are not pretending everything's OK and ignoring our feelings. Rather we are lovingly acknowledging and attending to our feelings, and smiling, in the same way that you might smile to comfort a crying child. A smile relaxes you and also allows room for other more joyful feelings to arise.

The Breathe and Smile Meditation
Sometimes we approach our meditation practice with such intensity that we forget to cultivate an attitude of joyfulness. The Breathe and Smile Meditation allows you to maintain a clear, focused attention whilst at the same time joyfully lightening up.

This meditation can be done sitting on the floor, in a chair, or lying down in Savasana. Allow 10 minutes.
Find yourself a comfortable position, either sitting or lying. Become aware of your body, particularly noticing which parts are in contact with the floor or your support. If you notice any discomfort in your body, be aware of it without immediately trying to fix it, notice any sensations associated with the discomfort and how they change from breath to breath. Notice which parts of your body already feel relaxed, comfortable and at ease.

Become aware of the natural flow of the breath. Notice where in your body you are most aware of the movement of the breath. Perhaps you feel it at the nostrils as the air enters and leaves the body. Or perhaps you can sense it in the chest, or the belly. Wherever you feel it most clearly allow your awareness to settle there for a few breaths.

Next picture something or someone that makes you smile. Perhaps it is one of your kids, or a grandchild, a pet, your best friend, or a beautiful landscape. Allow your lips to relax into a smile; notice how a smile relaxes so many of the facial muscles. Imagine that the smile is spreading through your body; your eyes are smiling; the back of your throat is smiling; the smile expands across your chest; your belly is smiling. If any part of your body needs soothing, imagine that part of your body is relaxing into a smile.

Return your awareness again to the natural flow of your breath. Particularly be aware of the out-breath, which is the part of the breath associated with relaxation. Each time you breathe out, feel yourself relaxing into a half-smile. A half-smile is that gentle smile that you see on the face of the Buddha. Inhale: exhale half-smile. Carry on breathing and smiling over a few more breaths.
 
Now imagine that the air that you breathe comes from a vast ocean of love. With each inhale you draw love into yourself, and with each exhale give love back to the world. Inhale: love. Exhale: love. Carry on for a few more breaths and then let it go.

Notice what effect this meditation has had upon you. In what way do you feel different now to how you felt at the start of the meditation?

To conclude become aware of your body; noticing any sensations associated with the contact between your body and the floor or your support; feel a connection to the earth beneath you. Become aware of your surroundings. Do any movements you need to do to wake yourself up, including a good stretch. Resolve to stay in touch with your inner smile as you go about your day today.

​In my next post I will share with you the Ten Mindful Movements which also incorporate the breathing and smiling practice.
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Author

    Jilly Shipway, sharing seasonal yoga ideas and inspiration with you through the year...

    Categories

    All
    Autumn Yoga
    Breathing Practices
    Coronavirus Posts
    Lammas
    Mindfulness Meditation
    Peace In Troubled Times
    Seasonal Meditation Questions Summer
    Seasonal Yoga Practice
    Spring Equinox
    Summer To Autumn Yoga
    Visualisation
    Winter Solstice
    Winter To Spring Yoga

    Archives

    December 2022
    March 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    January 2020
    September 2019
    August 2019
    July 2019
    December 2018
    November 2018

    RSS Feed

    Please feel free to share ideas and resources that you find in my blog, but please do acknowledge me and my website as their source. Thanks!
    Disclaimer: if you have any concerns about your health or suitability to do yoga, please consult a medical professional before attempting any of the yoga routines in this blog.
The Yoga Through the Year Book is  available online from Amazon USA, Amazon UK,  Barnes and Noble, Indiebound,
Waterstones (UK) or from my publishers Llewellyn Worldwide 
Also available as an ebook. 
​
To get updates on the book, blog post notifications, and Seasonal Yoga news please subscribe to our mailing list.

Subscribe to Yoga Through the Year newsletters

* indicates required
Copyright © 2015
  • Home
  • About
  • Seasons
    • Spring
    • Spring to Summer
    • Summer
    • Summer to Autumn
    • Autumn
    • Autumn to Winter
    • Winter
    • Winter to Spring
  • Praise for...
  • Resources
  • Blog
  • Celtic Connections
    • Wheel of the Year
    • Samhain
    • Winter Solstice
    • Imbolc
    • Spring Equinox
    • Beltane
    • Summer Solstice
    • Lammas
    • Autumn Equinox
    • Celtic Trees
  • Contact