CST - Smiling Vibrations
Mind spacious and light. Whole body filled with smiles, vibrations, and pleasant feelings.
Hi friend!
Purpose
The Smiling Vibrations meditation technique is designed to help you move down the continuum of the Central Story Model through the following axes:
The instructions provided here, like all CST instructions, are not meant to guide or influence any decisions you make in your life. Please refrain from using what you learn here to make or justify any life choices. The sole purpose of this meditation technique is to help you experience more spaciousness, lightness, unification, peace, fulfillment, defusion from the Central Story (“I am …….. and I need …….. to be happy”), freedom, flow, acceptance, silence, and presence1.
Active Ingredients
The active ingredients in this meditation are:
Keep your mind spacious and light,
Smile softly with as many parts of your body as possible,
Open up to vibrations throughout your entire body, and,
Open up to pleasant feelings everywhere in your body.
Explore how you can best bring about and maintain these active ingredients. I will describe one way of doing this but please consider the following description as a suggestion and not a rigid protocol. As long as you bring together (in the order that works for you) and maintain the active ingredients I’ve just mentioned, you will be successful with this Smiling Vibrations CST technique. Good luck with it! 💛
Description
Sit in a quiet place with your back straight, your whole body relaxed, and your mouth closed.
Keep your mind spacious and light throughout the meditation.2
Smile very gently with your lips.3
Open your lips to vibrations.4
Open your lips to pleasant feelings.5
Keep smiling with your lips and now smile with your eyes.6
Open your eyes to vibrations.
Open your eyes to pleasant feelings.
Keep smiling with your lips and eyes and now smile with your brain.7
Open your brain to vibrations.
Open your brain to pleasant feelings.
Keep smiling with your lips, eyes, and brain and now smile with your heart.
Open your heart to vibrations.
Open your heart to pleasant feelings.
Keep smiling with your lips, eyes, brain, and heart and now smile with your hands.
Open your hands to vibrations.
Open your hands to pleasant feelings.
Keep smiling with your lips, eyes, brain, heart, and hands and now smile with your belly.
Open your belly to vibrations.
Open your belly to pleasant feelings.
Keep smiling with your lips, eyes, brain, heart, hands, and belly and now smile with your feet.
Open your feet to vibrations.
Open your feet to pleasant feelings.
Keep smiling with your lips, eyes, brain, heart, hands, belly and feet and now connect all these smiles into a network of smiles.8
Open this network of smiles to vibrations.
Open this network of smiles to pleasant feelings.
Keep smiling with this network of smiles and now smile with your whole body.9
Open your whole body to vibrations.
Open your whole body to pleasant feelings.
Enjoy the whole body buzz.
Enjoy the ripples of ease throughout your entire body.
Stay connected to this whole body buzz.
Stay connected with the waves of ease throughout your whole body.
Feel everything you’re feeling in your body.
Let your body and mind be light.
Let your body and mind flow into each other.
Troubleshooting
If practicing this Smiling Vibrations meditation technique is not helping you move down the continuum of the Central Story Model, read the instructions again carefully, and try practicing it again.
Then, if you are still having difficulties, try any of the following (in no particular order):
Focus less on the instructions as words in your head and more on the experience to which the instructions are pointing.
Feel everything you’re feeling in your body and see thoughts as unimportant.
Combine this technique with any other CST technique that works for you.
Describe your problem in the comments section at the bottom of this page so I can try to help.
If, after experimenting with all of these tips, this Smiling Vibrations technique still does not help you move down the continuum of the Central Story Model, put this technique aside for a while (knowing you can always give it another try later) and practice another technique that works.
🙏💛
For more information on what these mean, read my introduction to the Central Story Model.
Do not contract your attention and try to control the content of your experience, as this would prove counterproductive. Instead, maintain an open, free-flowing attention throughout the meditation.
Stretch your lips softly so that your smile is almost imperceptible from the outside but you can still feel it, and maintain this smile throughout the meditation.
Experience the subtle buzzing, pulsing sensations of the energy moving through your lips. It is normal for your experience of the vibrations to be fuzzy at first. Stay patiently connected to the vibrations with a spacious and light awareness until the vibrations become clearer and stronger.
For example, joy, tenderness, gratitude, love, kindness, or fulfillment. The idea is to generate any pleasant, elevated feeling that comes naturally to you in the moment you practice this meditation. If you are having a hard time, perhaps tender empathy will come most naturally. If you are feeling bubbly, maybe joy would be a good choice. Do this intuitively, and do not hesitate to mix different kinds of pleasant, spiritual feelings together.
Gently stretch the corner of your eyes.
Experience the sensations naturally occuring in your brain. Then, allow tensions in your brain to untie and pleasant feelings to flow. In other words, let your brain blossom with joy.
Experience all the areas between your lips and your eyes, your eyes and your brain, your brain and your heart, your heart and your hands, your heart and your belly, and your belly and your feet, so that you are still experiencing all of the smiles but now they feel connected and synchronized.
Smile with all the cells in your body. If you feel that a part of your body is not yet smiling, you can ask yourself, “Which part of my body is not yet smiling?” and include this part. You want to experience a whole body awareness, with the feeling that your whole body is opening up in life and joy. Calmly repeat this step as many times as necessary until your whole body is smiling.