Inner Smile Meditation: How To Clear Negative Emotions

The inner smile meditation is a popular Taoist practice in which we smile inwardly to each of the major organs of our body, activating the energy of loving-kindness within us. This is easy to do and will require only 10- 30 minutes (longer if you like). To clear your negative emotions follow these

simple steps:


Begin by closing your eyes and relaxing your whole body. Breath slowly and smoothly, letting go on the exhalation.
Smooth facial muscles and focus attention on the third eye.
Feel inner joy. Visualizing a peaceful scene, a smiling baby or your smiling face may evoke this feeling.
Gather this bliss behind your eyes and watch it internally as it travels down your body.
Let the smiling energy flow like a sweet stream down your nose to wash over your lips.
Raise the corners of your mouth slightly in a sublime inner smile. Simultaneously feel this soften your eyes.
Place the tongue behind the teeth to connect the energy circuit for the entire practice.
Relax your jaw.
Swallow your saliva and feel your throat open and relax as you smile to your voice box. Thank them for giving you the power of balance and speech.
Visualize your thymus like a blossoming flower and smile to it with thanks for strong immunity and healing energy.
Let the smile radiate to the happiness centre of your heart. Feel your heart soften and fill with red love nectar. Release cruelty, harshness, hastiness, impatience and hurt from the heart on the exhalation. You can also say Haaw to release negativity. Send a smiling love letter to your open heart. Thank it for giving you compassion, kindness, joy and good circulation.

Gather the loving energy from the heart and spread it to your lovely lungs. Sense every cell relax as it releases grief and depression, exhaling the sound Sssss. You can also visualize them as glowing white wings carrying you to your higher mission. Swelling with smiling sap let your spongy lungs soak up joy, love and courage. Thank them for oxygenating your body.
Inner Smile MeditationSmile to your liver as it emanates a forest green hue, releasing grey murky light on the exhalation. Release anger and resentment with the sound Shhh. On the smiling inhalation absorb kindness, forgiveness and acceptance. Thank the liver for its role in assimilation, metabolism and purification.
Send pure smiling streams to your stomach, pancreas and spleen. Visualize these organs basking in a golden yellow light as they relax to release worry and anxiety while exhaling the sound Huuuu. Feel faith, fairness and present-minded consciousness saturate this region. Thank the organs for maintaining healthy digestion, immunity and blood sugar levels.
Keeping your body relaxed, send the loving smile to the kidneys. Visualize them like deep blue ears, releasing fear and stress from them whilst exhaling the sound Choo. Smile to them as they fill with soothing security, wisdom and calm. Thank them and the adrenals for filtering blood, balancing water and increasing stress resistance. Strong kidneys also give us the willpower to act on our convictions.

Smile to your orgasmic sexual area. Fill it with a tender loving energy, appreciating the pleasure and power it gives you. Thank it for producing hormones that nourish the mind and body.
To finish smile up your spine, washing the whole body with golden nectar flowing from each vertebra through the nervous system, bone marrow, bones, muscles, skin and hair.
The smiling waterfall rises to your crown showering your whole body in smiling ecstasy.
Allow the energy to flow back down behind your eyes and pool into your naval.
To complete the practice spiral energy around your navel. Men place their palms left over right and spiral clockwise 36 times whilst women place their palms right over left and spiral counter clockwise 36 times. Next reverse the direction and spiral back 24 times. By storing the smiling energy in the navel you will avoid accumulating excess heat in the head or heart. Mantak Chia also teaches special postures to cleanse each organ.
Important: The subtle inner smile is different from a superficial smile set on a fake face with hidden motives and meaning. The inner smile is as innocent and natural as a blissful baby’s smile. It doesn’t impose, demand or expect anything in return. Nor is it a spiritually superior or condescending smile but accepts everything as it is.

Sickness starts from negative emotions settling in the organs. The inner smile breaks this cycle. It removes the cause and symptoms of disharmony by transforming destructive emotions into positive energy.

Mantak Chia, Taoist Master

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