60 Meditations to cultivate calm, release stress, and sleep. Sample Meditation We normally smile because of how something makes us feel. A smile is an external expression of an internal emotion. But is it possible to create happiness or a sense of relaxation just by smiling? In my experience, it is absolutely possible. This meditation is great for turning around the heavy feeling of having a bad day, shedding hard-to-shake stress, or preparing for an important meeting, moment, or interaction Prepare... 1. Find a comfortable seated position, ideally somewhere where you won’t feel self-conscious about anyone seeing you. 2. Soften your gaze or gently close your eyes. 3. Bring your attention to your breath, following each exhale and inhale for several complete cycles. 4. Pay attention to the sensation of the breath, identifying a particular place in your body—in your nostrils, at the back of your ribs, under your sternum—where the sensation feels pleasant. Focus on that sensation and practice... 5. Gently begin to smile. Smile broadly, but without force. Do not create tension in your facial muscles. Smile as you would naturally, without even trying. 6. As thoughts arise, notice them, accept them, and let them go. Your brain might try to distract you by saying things like This is weird. What am I doing? Or your brain might match your smile by offering a funny or happy thought, or it might protest by saying something like This is fake, I’m actually not happy. I’m upset about . . . . Whatever your brain does, notice it and then let it pass. 7. Maintain a steady, comfortable rhythm with your breath and maintain a steady, gentle smile for the next few minutes. 8. As you conclude this practice and reenter your daily routine, notice whether you smile more quickly or more broadly. Notice whether you feel a little happier, a little lighter, or more confident.
✔ Author(s): Adam O'Neill
✔ Title: Meditation for Relaxation: 60 Meditative Practices to Reduce Stress, Cultivate Calm, and Improve Sleep
✔ Rating : 4.5 out of 5 base on (238 reviews)
✔ ISBN-10: 1641523956
✔ Language: English
✔ Format ebook: PDF, EPUB, Kindle, Audio, HTML and MOBI
✔ Device compatibles: Android, iOS, PC and Amazon Kindle
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