Posture, proper sitting; is our foundation. Every time you sit, to practice even the simplest of instruction, begin with getting your posture right. Practice, practice, practice. But don't get uptight. Every minute is built upon the last.
We begin today with the building block of the Inner Smile Meditation, our Mona Lisa smile.
Without going into great detail, your assignment for today, if you choose to accept it, is to smile. Find your posture. Relaxed but straightened spine. Let you hands fall upon or beyond your knees, palms down. One deep breath, in and out through the nose, let your breath find its natural, unforced ryhtym. Tip of the tongue lightly placed behind your top teeth.
Bring to mind a thought or person that creates an unforced smile upon your face. Study the transformation that the smile brings to your face, your eyes. Notice all of the subtle changes that are physically created by the form of a smile upon your face. The changes will become more obvious the more you practice the set up. 1) posture 2) relaxed spine 3) breathe 4) smile. All four require a degree of concentration on your part. The higher the concentration, the greater your power of awareness. Yes, yes, this posture is good. Ah, spine relaxed. Breathing, breathing, breathing. The smile...what do you notice?