When was the last time you thanked your body for all it does for you on a daily basis? The “inward smile” is an ancient practice, a way to deeply honor the body by acknowledging it and sending it gratitude. It’s also a practice you can begin in the next minute. The inward smile goes by names such as the “cosmic smile,” the “universal smile,” and, in mindfulness-based stress reduction parlance, the “body scan.” That it is part of so many traditions is testimony to its significance.
When we smile inwardly at the body, we change our relationship with it in a positive and tangible way. To discover how this practice can help you, take a minute to reflect on these questions:
- Do you often criticize your body or compare it to others’?
- Are you angry because your body is not taller, shorter, thinner, or [fill in the blank]?
- When looking in the mirror, do you focus on what you consider your flaws?
- Do you blame yourself for having harmed your body in some way, such as through past actions, risky behaviors, substance use, etc.?
Massaging the Brain with an Inward Smile
I have found the inward smile an ideal morning practice to counter negativity and turn the mind in a positive direction at the start of the day, though it can be used anytime during the day. This practice activates the motor and sensory cortex of the brain — it’s kind of like massaging the brain from the inside out.
It also introduces a centering practice into your life that strengthens personal qualities such as self-discipline and self-restraint. Discipline is sometimes mistakenly viewed as dampening joy, but as Buddhist monk Bhante Henepola Gunaratana points out, “A well-disciplined life can also be a source of happiness.” (Eight Mindful Steps to Happiness)
Let’s review the practice of the inward smile. The purpose of this practice is to sense the body directly, without the mind jumping in to label a feeling “pleasant” or “unpleasant.” In truth, a sensation itself has no name; it is just the momentary feeling that exists. A sensation does not define who you are. You will simply be observing, directly and without interfering thoughts, whatever signals are present in a part of the body.
Gratitude: How To Practice the Inward Smile
Begin by taking a few moments to feel grateful for your body, this extraordinary gift you possess. Then, starting at your feet and working your way up to your head, place your attention on each part of the body. As you notice your feet, bring all of your awareness to them, from the back of the feet to the tips of the toes. Notice the sensation that arises in the moment — and in the next moment. After noticing a part of the body, smile inwardly at that part by sending it your deep gratitude. Think of all it does for you on a daily basis. Your feet, for example, allow you to walk, to drive your car, to wash in the shower, and they do all that they do without complaint. Marvelous, isn’t it?
You can spend as much time as you want noticing sensations and sending gratitude to each part of the body, from the feet to the legs, to the torso, arms, hands, spine, internal organs, neck, face, and brain. If you notice pain or discomfort anywhere or if you have experienced trauma in a particular part of the body, you can focus on sending relief to that area or move on and return to the painful area later. Because you are in control, you can also take a break when you experience any discomfort. After you have completed the body scan and brought an inward smile to the body’s various parts, rest in the knowledge that your body helps you accomplish your goals every day.
DAILY PRACTICE: Smile & Thank Your Body
Make a commitment to practice the inward smile for the next week. Each time you practice, you shift your focus from the body’s form to its function, which is a more balanced way of looking at the body. Find a time that works for you, and decide how many minutes you want to spend each day. Experiment with what works best. You may find this a good centering practice to use during the day.
A sixty-second adaptation of this practice is simply to place your palms together over your heart center. For one minute, notice the sensations in your palms, hands, and heart. As you do this, smile inwardly and send gratitude throughout your body.
This article is excerpted with permission from the book:
One-Minute Mindfulness: 50 Simple Ways to Find Peace, Clarity, and New Possibilities in a Stressed-Out World [Paperback]
by Donald Altman.
Reprinted with permission of the publisher, New World Library, Novato, CA. www.newworldlibrary.com
Click here for more info and/or to order this book on Amazon.
About the Author
Donald Altman is a psychotherapist and former Buddhist monk. He teaches at Portland State University as an adjunct faculty member of the Interpersonal Neurobiology Program, and is an adjunct professor at Lewis and Clark Graduate School of Education and Counseling. Donald also serves on the board of directors of "THE CENTER FOR MINDFUL EATING." In addition to bringing practical mindfulness skills and strategies to anyone wanting a less chaotic life, Donald also travels around the country teaching therapists and professionals how to use clinical mindfulness interventions for anxiety, depression, and stress. Visit his website http://www.mindfulpractices.com.
