This seated meditation is inspired by a Taoist practice called the Inner Smile. It helps you tune into your body and bring a quiet sense of care to parts of yourself that often get ignored or held tightly.

In five element theory, each organ is linked to certain emotions and qualities. When these organs are in balance, they’re not just physical, they carry positive emotional states too.

• The heart holds joy and connection

• The lungs hold clarity and courage

• The liver holds kindness and generosity

• The kidneys hold gentleness and softness

• The spleen holds trust and openness

In this practice, you’ll be guided to move your awareness through these areas slowly, offering each one a gentle internal smile, a soft attention.

No need to feel anything in particular. Just stay present and let the body respond in its own time.

How to Prepare

• Sit upright in a way that feels stable and relaxed

• You can use a chair or cushion, whatever helps your spine feel supported

• Hands can rest in your lap or on your knees

• You might want a blanket around your shoulders

• Eyes can be closed or softly open

If your attention drifts, just come back to the area we’re focusing on. You don’t need to do it perfectly.