Social Energizer

The guide explains that how you breathe tells your body whether it is safe, which signals your brain which chemicals to make, and those either support confidence or don't. Slow, gentle nasal breathing sends the message that there are no threats here. You also check your belly muscles for tension, since you don't need tension to breathe.

You recall how your body feels just before spontaneous laughter, then imagine sending that feeling into your body. You may notice tingling, warmth or expansiveness. If not, the guide says that's fine: simply imagine the smiling energy growing stronger with each breath.

You build a channel of good feelings through the centre of your body. It moves from the lower belly to the solar plexus, said to feel blocked when your sense of self is threatened. Then it goes to the heart, linked to how you connect with and attract others. Next is the throat, to centre your voice, and last the third eye and eyes.

You imagine a warm light in the centre of your chest that grows warmer and brighter as you smile and breathe. Then you picture a window opening in your chest so the light can shine out. The message is that your relaxed presence is more than enough, and you don't need to be anything you're not.

The guide says what matters is less what you say and more how you feel, since that shapes how you speak. You imagine that your words will rise from good feeling deep inside and find the right phrasing on the way out. It takes pressure off finding perfect lines.

The session ends with you opening your eyes while staying connected to the inner smile. As you meet people through the day, you remember that centre column of good feeling in your body. The idea is to feel so good inside that you can share your surplus with others, including through eye contact.