Calming & smiling
1- To listen to the Calming, Smiling Meditation, 5-minute long, click on the circled white triangle on the image, see above.
2- Transcript of the Calming, Smiling Meditation:
Calming, Smiling, Present moment, Wonderful moment
Spiritual Practice by Thich Nhat Hanh
From time to time, to remind ourselves to relax, to be peaceful, we may wish to set aside some time for a retreat, a day of mindfulness, when we can walk slowly, smile, drink tea with a friend, enjoy being together as if we are the happiest people on Earth. This is not a retreat, it is a treat. During walking meditation, during kitchen and garden work, during sitting meditation, all day long, we can practice smiling. At first you may find it difficult to smile, and we have to think about why. Smiling means that we are ourselves, that we have sovereignty over ourselves, that we are not drowned into forgetfulness. This kind of smile can be seen on the faces of Buddhas and bodisattvas.
I would like to offer one short poem you can recite from time to time, while breathing and smiling.
Breathing in, I calm my body.
Breathing out, I smile.
Dwelling in the present moment
I know this is a wonderful moment.
"Breathing in, I calm my body."
This line is like drinking a glass of ice water-you feel the cold, the freshness, permeate your body. When I breathe in and recite this line, I actually feel the breathing calming my body, calming my mind.
"Breathing out, I smile."
You know the effect of a smile. A smile can relax hundreds of muscles in your face, and relax your nervous system. A smile makes you master of yourself. That is why the Buddhas and the bodhisattvas are always smiling. When you smile, you realize the wonder of the smile.
"Dwelling in the present moment."
While I sit here, I don't think of somewhere else, of the future or the past. I sit here, and I know where I am. This is very important. We tend be alive in the future, not now. We say, "Wait until I finish school and get my Ph.D. degree, and then I will be really alive." When we have it, and it's not easy to get, we say to ourselves, "I have to wait until I have a job in order to be really alive." And then after the job, a car. After the car, a house. We are not capable of being alive in the present moment. We tend to postpone being alive to the future, the distant future, we don't know when. Now is not the moment to be alive. We may never be alive at all in our entire life. Therefore the technique, if we have to speak of a technique, is to be in the present moment, to be aware that we are here and now, and the only moment to be alive is the present moment.
"I know this is a wonderful moment."
This is the only moment that is real. To be here and now, and enjoy the present moment is our most wonderful task.
"Calming, Smiling, Present moment, Wonderful moment."
I hope you will try it.
— Thich Nhat Hanh in Being Peace by Arnold Kotler, Thich Nhat Hanh
The NASA Solar Dynamics Observatory caught the sun "smiling."
Seen in ultraviolet light, these dark patches are known as coronal holes and are regions where fast solar wind streams out into space.