Mindful Step 5: Half Smile Meditation on the Breath

By: Janetti Marotta, Ph.D.
Private Practice
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Palo Alto, CA 94306
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info@arcfertility.com

Think of the last time you were happy…
Think of the last time you were sad…
Which will you choose next time?
-Master Chin Kung

Common in the Thich Nhat Hanh practices is this beginning meditation which infuses healing qualities with each in breath and out breath, with the suggestion to slightly lift the corners of the mouth, into what's called the half smile. This subtle expression softly lifts the heart and lightens the spirit. This very small gesture creates a very big effect.

Exercise 5:
Sit cross legged on the floor or on a chair, in a posture that embodies dignity, with eyes closed and palms open on the thighs into a receptive position. As you enter a quiet space, notice how breathing is natural. Gently raise the corners of the mouth into a half smile. Notice the breath in the body: how it moves in a current up the base of the spine on the inhalation and down the spine on the exhalation, or simply observe breath sensations in the body.

As you breathe in, say to yourself calm. As you breathe out, say peace. With each inhalation, breathe in calm. With each exhalation breathe out peace. As you breathe in slow, long breaths, internalize these qualities ever more deeply. When ready, breathe in kindness, breathe out compassion. After bringing these qualities deeper and deeper into the heart, when ready breathe in resilience, breathe out possibility. Breathe in the seeds of qualities planted and breathe out the flowers of qualities sprouted. Remember your half smile!

This Half Smile Meditation on the Breath marries the in breath and out breath to the qualities of: Calm/Peace-----Kindness/Compassion------Resilience/Possibility.
Bring your own qualities or attributes you would like to cultivate into this meditation, and feel your heart softening.

Congratulate yourself for taking these first Mindful 5 Little Steps and traveling on this fertile journey to wholeness!

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