Positive Psychology

Smile Meditation: The Monk Who Taught Me the Secret to Health and Happiness

There are some special days we all come across. A single moment of enlightenment brings a change so persistent that it becomes an indispensable part of our lives. Smile meditation is one such thing, I stumbled upon, that changed the course of my life.

I still remember the day vividly. A few years back, one of my entrepreneur friends came rushing to me. In a jiffy, he asked me to pack my bag and visit Hotel Atria.

Sensing the urgency, I did not ask him who or why. I packed my bags and moved along.

I Met the Monk

As I entered the big, posh hotel room, I saw a middle-aged Tibetan monk. He was poised and graceful, reading a book in a flush suit. The monk kept the book down very carefully and welcomed me with a warm hug.

As we spoke, I came to know that had come to Bangalore to spread the light of spirituality. He was invited to deliver a lecture on spirituality at one of the engineering colleges.

He requested a consultation with an Ayurvedic doctor. And the management managed to fetch me to take care of their esteemed guest. He had a few minor health issues that we discussed and some confusion about food.

I Treated the Monk

We spoke about a variety of healthy food and Ayurvedic views on a diet over a cup of coffee. I prescribed him a few medicines and answered all his queries.

After the consultation was over, the monk stopped me to pay the fee. He extended his hand holding a crisp dollar note which I sincerely refused. The monk smiled.

Smile Meditation: He paid me with knowledge

With gratitude in his eyes, he said he must pay for what he owed. Since I was not accepting money, he found another way. He said he would teach me something that could bring me a fortune of good health.

Intrigued, I sat down.

“It’s smile meditation, that I am going to teach you.”

Stand in front of a mirror. Look at your reflection. And take a deep breath. Hold it for 5 seconds. Smile and release your breath. Be aware of the smile, and happiness, and breathe.

Follow this simple practice every morning for at least 15 minutes. You will feel the difference. After the practice, sit calm and watch your breath for 5 minutes.

Smile Meditation is one of the most powerful techniques. He preached this simple practice worldwide. It helped them relax their mind and keep their mood high.

Smile Meditation: Research

Smiling is the highest positive emotional activity. Smiling stimulates the brain’s reward mechanisms. It can brighten the mood more than chocolates or pleasure-inducers.

Researchers say a big smile involves facial muscle activity around the eyes. This stimulates brain activity and enhances mood. Even faking a smile involves eye and mouth muscle movements.

Smile Meditation: My Review

This simple exercise has added years to my age. And I have passed on this knowledge to many patients. Few of them have continued to reap the benefits of this magical mantra.

Here is what I said to my patients suffering from mental agonies.

  • For three weeks, at least once a day, look at yourself in a mirror.
  • Look directly in the eyes, stand straight, and grin with the biggest smile.
  • Let your smile involve both the corners of your mouth and your eye sockets.
  • Even if you don’t feel great it will invoke positive emotions.
  • Wear this new smile as often as you can.
  • Do it when you work or talk on the phone.
  • Smile more and all your agonies will walk down the curve.

Research on Smile Meditation

Smiling meditation is a technique that involves smiling and holding a smiling expression, either physically or mentally, as a way to promote feelings of happiness and well-being. There is some research on the impact of smiling meditation on health.

A study published in the International Journal of Behavioral Medicine found that smiling meditation can reduce the level of the stress hormone cortisol and increase the level of the mood-enhancing hormone serotonin in the body. This suggests that smiling meditation may positively impact mood and stress management.

Another study published in the Journal of Behavioral Medicine found that smiling meditation can improve immune function. The study participants who practiced smiling meditation had a greater increase in the number of natural killer cells, which are a type of white blood cell that helps to fight infection and disease.

Smiling meditation was also found to have a positive effect on reducing pain as a study published in the Journal of Pain Research found that smiling meditation reduced pain perception and improved quality of life in patients with chronic pain.

It’s important to note that more research is needed to confirm the effectiveness of smiling meditation on health and to understand the underlying mechanisms. However, smiling meditation is considered a safe and simple technique that can be easily incorporated into daily life and it can promote feelings of well-being and positivity.

Patients Asked Questions

What is smile meditation?

Answer: Smile meditation is a practice that combines meditation techniques with the act of smiling. It involves cultivating a gentle smile during meditation to promote inner peace, joy, and overall well-being.

How does smile meditation differ from regular meditation?

Answer: Smile meditation incorporates the physical act of smiling into the meditation practice. It focuses on positive emotions and aims to activate the release of endorphins and increase feelings of happiness and relaxation.

What are the health benefits of smile meditation?

Answer: The health benefits of smile meditation include stress reduction, improved mood, enhanced emotional well-being, increased self-awareness, and a boosted immune system. It can contribute to a more positive outlook on life and improve overall well-being.

Can smile meditation help with stress and anxiety?

Answer: Yes, smile meditation can effectively reduce stress and anxiety. The combination of meditation techniques and the act of smiling helps activate the release of endorphins and promote relaxation, leading to a calmer state of mind.

How often should I practice smile meditation?

Answer: The frequency of smile meditation practice can vary depending on individual preferences and schedules. Starting with a few minutes each day and gradually increasing the duration is a good approach. Consistency must be key, so please aim for regular practice to experience the benefits.

Can anyone practice smile meditation?

Answer: Yes, anyone can practice smile meditation. It is a simple and accessible technique that people of all ages and fitness levels can use. No prior experience is required, making it suitable for beginners as well.

Conclusion: Smile Meditation

Smile meditation is one of the most potent tools of happiness that I have come across. It’s simple, powerful, and effective. Smiling is such a simple act that people often neglect its power.

But the real beauty of life lies in the simplest things!

The monk did pay me with a smile that gleamed with good health and happiness. Try this simple revitalizing technique in front of your mirror. And feel a world of difference!

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Anuradha March 2, 2019 at 4:50 am

Beautiful message Nitya. God bless you dear brother with all the happiness and success. 💕

Dr. Brahmanand Nayak August 17, 2019 at 6:45 am

thank you for your wishes.

Kusuma Basavaraj March 3, 2019 at 2:24 am

Excellent message we will practice

Dr. Brahmanand Nayak August 17, 2019 at 6:45 am

good. keep going. simple and effective meditation practice

Anju Singh January 2, 2021 at 1:59 pm

I always learn something new whenever you post your new blog. I am really thankful to you from the bottom of my heart as you are educating us on various topics and enlightening us with your knowledge. Last time you wrote about Madonna meditation techniques. It’s really helpful in calming and relaxing your mind which in turns induces good sleep 💤

Srinivas Raitha March 3, 2019 at 12:56 pm

Great sir. You are the true inspiration for me and my family. I have learnt and practising many techniques from you sir.
Pls accept my big solute.

Dr. Brahmanand Nayak August 17, 2019 at 6:43 am

Thank you, sir. add smile meditation in your spiritual routine so that it becomes a habit. good luck!

Jyothi March 3, 2019 at 5:41 pm

Great sir……will follow

Dr. Brahmanand Nayak August 17, 2019 at 6:41 am

please practice daily. very effective for emotional health! thank you jyothi

Suyog Saraiya March 4, 2019 at 1:01 am

Excellent point

Dr. Brahmanand Nayak August 17, 2019 at 6:37 am

thank you suyog!

Vadiraj March 4, 2019 at 12:58 pm

Nice message sir…. A beautiful message beautifully conveyed and beautifully captured with smile….

Dr. Brahmanand Nayak August 17, 2019 at 6:37 am

thank you vadiraj

Shweta Adarsh Hegde December 22, 2020 at 11:03 am

Wow wonderful article .
Onething i have to share here.Whenever we had a chance to meet you doctor; I have observed a contented smile on your face.I always found your name very interesting because you carry a meaning of your name in the attitude or name is suitably meaningful because if your inbuilt smile .

It’s definitely not an exaggeration.its a truth .. Of course you always share a wonderful information very truthful.

Dr. Brahmanand Nayak January 28, 2021 at 3:40 pm

thank you

Shweta March 4, 2019 at 1:36 pm

Excelled information .
Thank a lot sir for sharing this wonderful thought. will try to adopt this soon.
Now I understood why you carry such a wonderful smile on your face.

Dr. Brahmanand Nayak August 17, 2019 at 6:31 am

Thank you. try this daily

Dr. Brahmanand Nayak August 17, 2019 at 6:35 am

now I shared the secret!
you and Adarsh should practice this daily. few minutes practice makes a lot of difference. have a smiling day, every day!

Sathya March 6, 2019 at 3:20 am

Nice message Sir ….will follow

Dr Disouza Xavier March 8, 2019 at 12:46 am

Very simple technique to follow to keep Life happy. thanks for sharing Dear Bramha.
Very much Impressed by your way of writing.

ARUN NARAGUND March 8, 2019 at 12:07 pm

Inbuilt smile of BRAHMA is added with Tibetian wisdom

Sudheendra V Gaonkar March 9, 2019 at 12:38 pm

Very informative and nice blog 🙂👍

Sulabha Nayak March 10, 2019 at 6:55 am

Beautiful message Nityanna 👌

Anagha bhat March 13, 2019 at 1:59 am

As always, your note left me a smile…
You are our sir, who never fails to make us smile.

Sunil August 24, 2019 at 9:41 am

One more exercise to practice along with pranayama and kapalabhathi.. Thank you Dr 🙂

Dr. Brahmanand Nayak August 26, 2019 at 7:08 am


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Shweta Adarsh Hegde December 22, 2020 at 11:04 am

Wow wonderful article .
Onething i have to share here.Whenever we had a chance to meet you doctor; I have observed a contented smile on your face.I always found your name very interesting because you carry a meaning of your name in the attitude or name is suitably meaningful because if your inbuilt smile .

It’s definitely not an exaggeration.its a truth .. Of course you always share a wonderful information very truthful.

Dr. Brahmanand Nayak December 27, 2020 at 8:31 am


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