DBT provides many mindfulness tools. One of those tools is the Half Smile meditation.
The Half Smile meditation is a tool that can be soothing, silly, or comforting. It is a tool we can use to honor what we need in that moment.
What is the Half Smile Meditation?
The Half Smile meditation is a practice where we gently smile as we meditate. Here are the steps to practice the Half Smile meditation:
1. Sit in a comfortable position. You can sit with your legs crossed on the floor, or sitting in a chair with your feet firmly planted on the ground.
2. Start by taking slow breaths.
3. After a few breaths, and after you feel grounded into your seat, begin to smile. Do not create a full smile; rather, form a small half smile to the extent that you feel able.
4. Sit, half smiling, for as long as you wish.
Why the Half Smile Meditation is helpful?
Sometimes, we feel so sad that the last thing we want to do is smile. When we smile, however, we are sending a message of comfort and support to our brain. Thus, by doing a half smile rather than a full smile, we are engaging in an activity that might feel manageable when a full smile does not feel possible.
Sometimes, this activity can feel a little silly. And that’s ok! If you feel silly during this exercise, it might be an indication that you want or need a good laugh. Other times, a half smile can simply soothe and comfort us. With all mindfulness activities, participate in the activity and trust where the meditation takes you. Your only job is to notice what arises as you practice.