I would like to offer a practice that encompasses the totality of the components of mindfulness that includes awareness, an experiential relationship with discernment and compassion resulting in skillful action. Importantly this practice is linked to the breath as a support and symbolic representation of the underlying process. This practice may be more accessible to individuals who have a deeper understanding of their personal conditional nature of self without the need for reflective inquiry. However it may also be of value early in one’s practice as a way of representing and being in relationship with selfing.
SMILE
As soon as the mind starts to criticize and judge instantly SMILE. This is an affirmation of the spontaneous knowing of the underlying process. It is the loving smile of one’s discerning adult or mindfulness for the wounded child that is calling to be heard. It is a smile of compassion and love. The act of smiling has great physiological and emotional benefits. It supports release of feel good neurotransmitters. It reduces stress and improves one’s mood.
INHALATION
The smile is instantly followed by an inhalation. The inhalation reflects a gathering and unification of the created negative energy as a result of the conditioned creation of the sense of self. There is a collection of the dissatisfaction to a central point at the peak of one’s inhalation. It is as if one is extracting the pain from one’s human presence.
EXHALATION
What naturally follows is the exhalation. This beautifully reflects the letting go of one’s attachment to one’s personal story and identification with the sense of self. A letting go of one’s suffering.
STILLNESS
One follows the exhalation to its end. One is resting in the stillness of mindful presence to allow for innate wisdom, compassion and skillful action to arise.
by Dr. Phil Blustein
January 2, 2026