Though mantra meditations are often associated with religious meditation, I come to mindfulness from a secular perspective. My mantra, for example, is “I am, I can, I will.” Mantras have been associated with meditative practices in every major religion, including Christianity, Judaism, Islam, Hinduism, and Buddhism. This 5-minutes meditation is meant to help you focus, become present, and remember what you believe in. I have talked about mindfulness in a few podcast episodes. The ones I would recommend you checking out are: Episode 6 Mental Health and Chronic Illness, Episode 22 How Anxiety and Stress Manifest in the Body, and Episode 31 Mindfulness and Health.
I hope you enjoy this meditation, and remember to keep making the most of it!
The concept of the half smile is part of two things I’m passionate about: psychology/psychotherapy and mindfulness. But how can this help people with chronic illness? Surely smiling will make no difference on my health, so why force myself to do this half smile thing? If this is not your first time reading this blog then you know that I don’t write about finding cures, I write about ways to improve the overall quality of our lives. Health and mental health are so intrinsically tied together. If our physical health is poor, our mental health tends to suffer. If our mental health is poor, we are more susceptible to physical health problems. And so, I present to you a small way to improve your mental health, as part of this overall, holistic way of viewing health.
In psychology, we look at the half smile as a way to regulate emotions and improve mood. For one, it’s almost impossible to be angry if you’re smiling. Try it. Very unlikely that you can stay mad while having a half smile on. Same goes with many other emotions. Most people have a difficult time at some point in their lives, or just consistently, regulating their emotions. It can be difficult when you’re in the heat of the moment. And there are many, many aspects to learning how to regulate them if you’re currently struggling in that area (and these vary slightly depending on which form of psychotherapy you subscribe to). The half smile is one technique you can try out. It is probably most helpful with anger and frustration, but can work with other intense emotions. I want to caution you and mention that it is not meant to be a way to get rid of your emotions. Emotions are good! It is a way to help get them to be more appropriate in intensity to the situation you are experiencing. The byproduct of this is often mood improvement. Plus, as I’m sure many of you have heard before – it takes more muscles to frown than to smile.
The idea of the half smile originates from Buddhism. Now, I’m not religious, but more spiritual. So if the idea of this coming from Buddhism throws you, I get it. I personally practice mindfulness from secular approach. However, if you look at statues of Buddha, he does have a half smile. And actually, if you look at the Mona Lisa, she also has a half smile, which is interesting. When we are mindful of our emotions, body sensations, facial expression, thoughts, and all other cognitions, we have the ability to control our behaviour. When we are aware, we can be present. When we are present, we can find some peace. When we are peaceful, half smiling comes much more naturally. Sometimes when doing guided meditations, the person delivering them might even suggest a half smile. Notice how that changes the practice for you. For me, I find it helps me become a lot lighter. I also want to point out that there is a lot of research supporting mindfulness being helpful in lessening the intensity of chronic pain and other physical ailments. Here’s the podcast episode about it that goes into some of the research.
My suggestion here is to just try it out. Whether you’re struggling with mood, emotional regulation, chronic illness, or all of the above. There might be even a small improvement in your life, and we should celebrate all wins, including the little ones.
Don’t forget that I’ve got a self-care challenge coming up in a few weeks. It’s only $5 to subscribe to that content and will contain support, information, action planning, and overall upping your self care game!