Inner Smile* : )

"Sometimes your joy is the source of your smile,

but sometimes your smile can be the source of your joy." Thich Nhat Hanh

Aside from focusing on relaxing your breath, Inner Smile is probably the simplest way to improve life in the moment. It is well known that a genuine smile from one person, even a stranger, can be infectious. There is scientific evidence that the act of smiling releases endorphin peptides from the pituitary gland and hypothalamus, producing a full-body sensation of well-being.

But in the heat of difficulty, in moments of anxiety or strong emotion, how do we conjur up this same effect?
My suggestion: cultivate and draw on your Inner Smile.

As the word suggests, a practice that cultivates something is more intentional than simply smiling and calling it good. Concentration and direction will improve your long-term results, and taking time to re-fresh the source of your smile will bring you a fountain of joy even in the most dire moments.

To begin, get some space and time when you will be uninterrupted. I suggest a minimum of 10 minutes.
The basic steps:

Smiling in your Mind -

• Calm your breath and settle into your body.
• Close your eyes and focus on the space in the center of your head at the level of your eyes.
• Bring to mind a time/place/event that brings you happiness. 
• Hold this thought and breathe with it for at least 30 seconds.
• As the thought of happiness affects your pituitary gland, stay aware of the feeling in your head.

Build an Inner Smile pool in your Mind -

• Continue to breathe as the feeling of well-being naturally produces a smile at the corners of your mouth and eyes. Allow this sensation to build in your head, strengthening your smile and shifting the sensation in your brain.
• Note: It is common to experience discomfort after the first 10 seconds of Inner Smile cultivation. This is due to a number of naturally occurring variables. Continue to breathe and focus on your joyful thought. You are on the right track and with patience will feel the pressure ease. It is important to be persistent and give it as much time as needed for your brain to adjust to the natural release of endorphins.
• Once you get the feeling that your inner mind is "full" with the energy of your smile your exhales will be long and relaxed. 

Store the Inner Smile in your Heart -

• Now is the time to begin storing the energy in your heart.
• Allow the smile to pour down into your chest and permeate the cells of your heart. As the heart is a natural conductor of joyful energy, this step will happen faster.
• Continue to breathe and experience your mind smiling into your heart. Notice the shift in your chest. 
• Dwell in this sensation thoroughly! This is a natural storage place for your Inner Smile, so fill it with your best.

Return the Inner Smile from your Heart to your Mind -

• Once the open, uplifted sensation is well-rooted in your heart, allow your heart to return the smile to your mind. This will create even greater sensations of well-being and relaxation.

This is the first loop of the Inner Smile!

If you still have time and would like to continue, create another loop between your Smiling Heart and your abdomen. This area is known as the dantian or One Point.
You can rest the Inner Smile in dantian or complete the loop from your mind to your heart to your One Point and back again. This is a full-mind/body Inner Smile.

As mentioned above, this is a cultivation practice thus best begun before needed. Well-practiced people need only focus on the space behind their eyes and exhale to complete the initial loop from Mind to Heart. After practicing only once you may be able to bring forth your Inner Smile with only a few breathing cycles.

If you practice this a few times weekly, soon you will notice that new events spring to mind when beginning a practice session. This is a great sign that you are returning to a natural state of relaxed contentment. Your progress is confirmed when people start asking what is making you so happy!

Feel free to leave comments and questions below.
See my website for more information about Shiatsu therapy and my natural healing work.
http://mindbodyenergetics.us/shiatsu.html
best wishes for your Inner Smile cultivation,
Christian

* The name Inner Smile and above method was presented to me in 2000 by a teacher of Mantak Chia's Universal Healing Tao lineage.