Christopher guides you to let a scene rise that brings an easy smile: a person, a place, a memory or a feeling. You imagine carrying that smile across the universe, where it echoes and comes back multiplied 100 times. As you breathe in, the smile comes back in through your forehead, your eyes brighten, and your ears and cheeks start smiling as your jaw relaxes.
'Let the scene rise that generates inside of you an easy smile.'
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More from the course
Take a Sutra for a Walk: Contemplative Walking Meditation
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Root and Rise: A Standing Meditation for Wisdom, Love and Power
2:35
Meet Christopher Grant and Daniela Hess: Why We Teach Meditation
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Questions people ask
What is an inner smile meditation?
In this practice from the bonus 'Inner smile and gratefulness' in the Effortless Meditation Course, Christopher guides you to let a scene rise that brings an easy smile: a person, a place, a memory or a feeling. You imagine carrying that smile across the universe, where it echoes and comes back multiplied 100 times.
What happens as the smile comes back?
As you breathe in, the smile comes back in through your forehead. As you breathe out, it circulates through your body. Christopher guides your eyes to brighten and clear, your ears and cheeks to start smiling, the corners of your mouth to lift, and your jaw to relax.
Can I lie down for the inner smile meditation?
Yes. Christopher begins the practice by inviting you to come to rest, roll your head and shoulders, and let your shoulder blades flatten on the ground if you are lying down, so your body is as relaxed as possible. You can cover yourself with a blanket if you like.