Inner Smile Meditation (Track 1 - 15 minutes & Track 2 - 25 minutes)
This is an ancient meditation, over 3000 years old. Based on the tantric principle that the mind becomes what it perceives, the Inner Smile of the heart helps to dissolve blockages and tensions held there. This meditation is best done every day. If during this meditation your smile is authentic and you bring it to the inside of your being, your heart can be transformed in a short time, and your life can increasingly become more beautiful and profound. This meditation is originally Taoist and comes from ancient China. It was used by martial arts practitioners as it lightens the body, which is essential when practicing martial arts where one must be light on one’s feet.

Is is also essential in all of our lives, even if you do not practice a martial art. By opening the heart we free up tensions we are holding there (emotional and physical), so allowing more love into our life and allowing the energetic channels in our bodies to open and keep our physical body healthier.

It is recommended that you start with the first version of the Inner Smile and do it every day for at least six weeks. It only takes 15 minutes, and if you do it every day you will find a profound transformation after six weeks - your heart will feel open and light through your whole day, not just while you do the meditation.

Is is also essential in all of our lives, even if you do not practice a martial art. By opening the heart we free up tensions we are holding there (emotional and physical), so allowing more love into our life and allowing the energetic channels in our bodies to open and keep our physical body healthier.

It is recommended that you start with the first version of the Inner Smile and do it every day for at least six weeks. It only takes 15 minutes, and if you do it every day you will find a profound transformation after six weeks - your heart will feel open and light through your whole day, not just while you do the meditation.

You can do the InnerSmile meditation anywhere, anytime!

How to start - First ensure you will have no distFirst ensure you will have no disturbances while you do the meditation. Turn off your phone, and ask family/friends not to disturb you. When you practice this meditation it is important that you sit with your back straight and not
leaning back against a support. You can sit on an upright chair, or cross-legged on the floor. Have
your hands relaxed on your knees or in your lap. Remember to keep your head up straight, if it is
drops forward you will not be able to feel the Inner Smile.
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The important thing to remember while doing it is to:

1) FEEL, not think about it. Feel it inside your body.

2) Keep smiling the hole way though the meditation, make sure that the corners of your mouth are lifted. (You can smile in front of a mirror before you begin and see how it feels when you really smile.) After a while it will become easier and easier.

There are two versions of the Inner Smile Mediation, Tibetan and the Chinese. The first variation is closer to the later Tibetan practice, which uses a trigger, such as the feeling of first being in love, for the smile. While the second version is closer to the original Chinese, where you just smile. In both meditations you smile on the outside, as well as feeling it on the inside. This is because when we smile the act of lifting the corners of our mouth releases endorphins, so letting us feel the inner smile even stronger.

3. Forgiveness Meditation (14.55 minutes)
True forgiveness is understanding, it’s when we forgive everyone of everything. It is a state of grace like love.

Just saying the words ‘I forgive you’ has no meaning if we are not true in our feelings and are refusing to understand the other person involved.
This meditation helps us to open our hearts and get in touch with our true understanding. It is a variation of a Buddhist practice and comes originally from ancient China.

It is a meditation that is not not on a regular basis like the Inner Smile, but once in a while. This can be done lying on a carpeted floor (with a pillow under your head), or sitting up.

4. Golden Ball Energy Cleansing Meditation (24.52 minutes)
The Golden Ball is a Qi Gong cleansing meditation that helps purify our energy field, and builds the power of real visualisation through using attention to direct Qi. This is especially used after giving a session, and feel as though you may have picked something up. It comes from China and is used in both Taoist and Buddhist Qi Gong practice.

The music on the Meditations for the Heart CD was composed by Shenko, and performed by Shenko and Bartsart, with words written by Kevin Farrow and spoken by Shenko.