Welcome to the heart of SmileLoL! Here, you’ll find simple, science-inspired practices that make it easy to experience the benefits of smiling—whether it’s your own smile or seeing others’. Each practice is designed to bring a bit more joy, calm, and connection into your day. Choose a practice that resonates with you and discover the uplifting power of a genuine smile.
Connection and Belonging Practice
Foster a sense of connection and belonging, with each smiling face as a symbol of shared humanity and inclusion.
Smiling faces can remind us of community, connection, and shared experience, helping us feel part of a larger human family.
Connection and Belonging Practice
Objective
This practice fosters a sense of connection and belonging by using smiling faces as symbols of companionship, warmth, and shared humanity. Each smile becomes a reminder that participants are part of a larger community, reinforcing a sense of inclusion and shared experience. The smiling images are integral to the practice, creating a deeply relational experience that wouldn’t be complete without them.
Step-by-Step Instructions
Round 1: Allow Kindness (4-7-8)
1. 4 (Inhale – Receiving Warmth and Connection from Each Smile)
Begin by breathing in for 4 counts, allowing each smiling face to convey a sense of warmth and inclusion. Imagine that each smile is directed at you with kindness, filling you with a sense of connection and belonging.
2. 7 (Hold – Resting in the Support of Each Smiling Face)
Hold for 7 counts, letting yourself feel embraced by the community of smiling faces. Picture each person in the image as offering you a place of belonging, reinforcing that you are seen, valued, and welcomed.
3. 8 (Exhale – Releasing Any Feelings of Isolation)
Exhale slowly for 8 counts, letting go of any feelings of loneliness or isolation. Visualize the smiles helping you release these feelings, replacing them with a steady sense of inclusion and connection.
Round 2: Expanding Connection to Those Close to You (4²-7-8)
1. 4² (Inhale – Imagining Each Smile Representing a Loved One’s Support)
Inhale for 4, picturing each smiling face as a loved one who appreciates and values you. Let each smile represent the people in your life who care for you, filling your heart with a sense of connection to those close to you.
2. 7 (Hold – Feeling Supported by Each Smiling Face as if it’s a Friend)
Hold for 7, feeling that each smiling face is a friend or family member offering their presence. Imagine these smiles surrounding you in a circle of care and support, reminding you of the strength of your relationships.
3. 8 (Exhale – Releasing Any Barriers to Connection)
Exhale, letting go of any self-doubt or hesitation in reaching out to others. Allow each smile to help you feel secure in your connections, replacing any fears with a gentle sense of belonging.
Round 3: Embracing Belonging in the Larger World (4³-7-8)
1. 4³ (Inhale – Seeing Each Smile as a Symbol of Shared Humanity)
Inhale for 4 counts, letting each smiling face remind you of the common experiences that unite all people. Imagine that these faces represent people from around the world, sharing the same desire for connection, joy, and peace.
2. 7 (Hold – Feeling Part of a Larger Community of Humanity)
Hold for 7, visualizing yourself as part of a larger, interconnected world. See each smile as a gentle reminder that you belong to this shared human family, reinforcing a sense of unity and compassion.
3. 8 (Exhale – Letting Go of Any Remaining Sense of “Otherness”)
Exhale slowly, releasing any feelings of separateness or “otherness.” Allow the smiles to help you feel fully integrated, part of a shared world of connection and mutual respect.
Closing the Practice
1. Final Inhale (Breathing in a Deep Sense of Belonging from Each Smile)
Take a final breath in, feeling each smiling face reinforcing your sense of connection and belonging. Let this breath fill you with warmth and acceptance.
2. Hold (Savoring the Presence of Connection in Each Smile)
Hold for a few moments, imagining each smiling face as a gentle reminder that you’re never truly alone. Feel that these smiles represent a community of support and friendship around you.
3. Exhale (Letting Go of Any Lingering Doubts about Belonging)
Exhale slowly, releasing any lingering doubts about your place in the world. Feel calm, accepted, and connected, with each smile reinforcing this sense of belonging.
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