CHAPTER 7: OFF THE CUSHION: INFORMAL MINDFUL PRACTICES • 141
using RAIN. First, she recognizes and identifies her anxiety (principle 3, I am mindfully
aware). Next, Nina asks herself to allow the feelings then uses her breath (principle 5, I feel
my emotions in order to grow and learn; principle 2, my breath is my most powerful tool). In
inquiry, with the help of Miss Lolly, the social worker, Nina asks, “What meaning lies here?”
She has come to understand that she has a belief that she cannot handle her emotions. Both
Miss Lolly and Mrs. Curry are working with Nina as she gains the skills she needs to know
that she can, in fact, handle her emotions (principle 12, I work toward the possibility of effec-
tiveness and growth in my life). Next, Nina reminds herself that she is not her emotions and
that she is stronger than she realizes (see Figure 7.3).
Half Smile (An Inclination Toward Happiness)
It is believed that the human brain has an inclination toward negative perceptions, moods,
and states (Hanson & Mendius, 2009). Theory holds that our brains scan the environment
for potential threats in order to protect us. It is believed that this is our default mode. If we
do not intentionally cultivate happiness, our brain simply defaults to scanning for threat
(Hanson & Mendius, 2009).
The half smile is the second of the overarching mindfulness qualities that can change
the tone of your day in a positive and helpful way (Cook-Cottone, 2015). The half smile is
an informal practice that activates the body (i.e., the muscles of the face into a smile; Cook-
Cottone, 2015). This activation triggers a positive approach mode in the mind. The half smile
is an embodiment practice (Cook-Cottone, 2015). Specifically, embodiment in psychological
research and theory refers to the idea that the body plays an essential role in emotional,
motivational, and cognitive processes (Cook-Cottone, 2015; Price, Peterson, & Harmon-
Jones, 2012). Price et al.’s (2012) review suggests that there is growing evidence that sup-
ports the notion that manipulated facial expressions, among other embodied practices, can
influence physiological activity related to approach motivation and may play a role in the
cultivation of positive affect. This means that turning the corners of your mouth up into a
smile may actually help you feel more positive.
What can this look like as a daily informal practice? Hanh (1975) suggests that you bring
a half smile to your face when you first wake up. He encourages the use of a sign, a cue, to
remind you to bring a half smile to your face. I have a reminder note set in my phone alarm
that I see when I go to turn it off. Upon waking, before getting out of bed, take a half smile
and three gentle breaths (Cook-Cottone, 2015). Hanh (1975) suggests that—when you are
sitting, standing, looking at someone you care about, noticing a flower—cultivate a half
smile.
Gratitude
Gratitude is the third overarching quality that can change the tone or tenor of your day in
a positive and helpful way (Cook-Cottone, 2015; Rechtschaffen, 2014). According to Wood,
Froh, and Geraghty (2010), gratitude involves noticing and appreciating the good things
in the world. Bringing a sense of gratitude to your daily living can help sustain presence
and cultivate a positive attitude toward challenges (Cook-Cottone, 2015; Rechtschaffen,
2014). Reviews by Emmons and Stern (2013) and Wood et al. (2010) suggest that gratitude
has a unique and causal relationship with well-being. Gratitude practices cultivate both