3-Minute Smile Practice

Time needed: 3 minutes (60 seconds each)

Setting: Any time needing mood lift

Purpose: Using smile physiology to shift state

1. Half-Smile Wake Up (60 seconds)

What: Sitting/standing comfortably:

- Let lips soften

- Lift corners of mouth slightly

- Feel subtle change in cheeks

- Notice any resistance

- Let eyes gently crinkle

Notice: How tiny facial shifts affect mood, where smile naturally wants to grow, what feels authentic

Why: Activates smile muscles gradually, engages facial feedback system, reduces forced feeling

2. Smile Spotting (60 seconds)

What: Look around your environment:

- Find something that naturally makes you smile

- Remember recent smile moment

- Create tiny reason to smile

- Send silent smile to someone

- Receive imagined smile back

Notice: What easily brings smiles, how contagious smiles feel, where happiness lives in body

Why: Builds smile triggers, strengthens positive neural pathways, increases smile literacy

3. Smile Ripple (60 seconds)

What: Let smile expand:

- Feel smile in eyes

- Let smile reach shoulders

- Notice any internal lightness

- Allow smile to affect posture

- Share micro-smile with someone

Notice: How smile influences whole body, what shifts in energy, where smile wants to travel

Why: Extends smile benefits, creates positive resonance, builds social connection