Deepak Chopra 21 Day Meditation Challenge Miraculous Relationships


This meditation challenge is offered free through Deepak Chopra.com.   Each day’s meditation is available for five days following the post.  Downloads are available for purchase as well.  These are my notes for reference and reminders to myself.  Deepak suggests reflecting our thoughts in a journal during the challenge.
“The way is not in the sky. The way is in the heart.” —Buddha

“Miracles happen every day in our own lives but if our minds are preoccupied or we’re too busy or rushed, we may not notice the miracles – yet they’re always there, like gifts waiting to be opened. During this challenge, we’ll learn how to live connected  present-moment awareness and peace and in this awareness,  be able to tune into the  miracles, see with the eyes of love.”

Day 1  Miraculous Journey
Mindful Moment:  “Set one intention for your journey toward miraculous relationships. As if carefully cultivating a seed to sprout, take time each day to remember and connect with this special intention. Visualize it as a precious jewel resting in your heart. Gently shower it with love and light and, with your mind’s eye, watch it open and expand. As you travel through these next 21 days, give yourself permission to open your mind, and your heart to all possibilities. Embrace the vision of your true self in supportive, meaningful relationships of all kinds. “
Today’s Centering Thought:  “Today I am open to the presence of miracles”
Sanskrit Mantra:  Om – “Om is known as the universal sound.  Repeating “Om” honors our connection to the universe.”
Oprah’s Welcome:  “We’ll dig deep into the many ways we can connect and attract the kind of relationships we all say we want and truly desire.  We all want to experience lasting love.  The most important place to begin building that kind of love is within your self – to become the love you want to experience.  In week one, we’ll prepare ourselves for miraculous relationships.  We’ll begin to recognize the potential for love and miracles of all kinds by exploring the one thing necessary for any relationship to thrive…and that is knowing who we are in our core.  As you begin to know who you really are, your life and your relationships will flourish in all sorts of ways you’ve never even imagined.  In our second week, we’ll start to look beyond ourselves and begin to explore how to make deep and satisfying connections in all of our relationships.  We’ll expand our experience of spirit and love as we open ourselves up to making conscious choices that lead us to the kind of relationships our hearts desire.  In week three, we’ll bring everything together so that our lives will be filled with miraculous relationships”
 
Deepak:  “Over the next three weeks we’ll share a boundless journey to the heart where love and spirit are forever conspiring to create miracles in our lives.  As we begin our journey, let’s consider what miraculous relationships actually are.  Miracles are generally described as extremely rare and extraordinary events that defy the laws of nature.  They’re sometimes described as an act of God or divine intervention that only a few of us will ever experience.  I have a much different perspective on miracles, however.  I believe that miracles happen every day, not just in far off villages or holy sites across the world, but here, in our own lives.  Miracles only seem extraordinary because we’re not paying attention to their presence in our lives.  The word miracle comes from latin root,  which means to behold with rapt attention.
When we pay attention, we begin to notice the miracles in our lives, the every day acts of grace that guide us on the most evolutionary path.  Beyond your physical self and personality, there lies a realm within you that is pure potentiality.  This infinite, unbounded realm is sometimes referred to as spirit, source, God, your higher self, or the divine.  From this realm, anything and everything is possible including miraculous relationships.
On our 21 days together, each meditation will take you into a deeper experience of your essential spiritual nature and pure potentiality as you tune into spirit and pay attention to the presence of miracles, your life will be transformed into a dazzling experience, more wondrous and exciting than you could even imagine.
As we prepare to meditate together, lets spend a few moments focusing on today’s centering, thought, “Today I am open to the presence of miracles”.  “Today, I am open to the presence of miracles.”
Now, let’s begin our meditation.  Please find a comfortable position, placing your hands in your lap, palms upward and close your eyes.  In this moment, just breathe naturally.  Notice the inflow and outflow of your breath, just as it is.  Feel your body, noticing any tension it might be holding on to and let it melt away with each inhalation and exhalation.  As our awareness moves within, we travel to the place of inner quiet where we experience our connection to the higher self.  Let go of all thoughts and expectations.  With each inhalation and exhalation, allow yourself to become more relaxed, more comfortable and more at peace.  Invite yourself to trust that your meditation experience today and each day will be exactly right in the moment.
Now gently introduce the mantra, repeating it mentally ad allowing it to flow with effortless ease.  Om.  Om.   Om.  Om is known as the universal sound.  Repeating Om honors our connection to the universe.  Whenever you find yourself distracted by thoughts, sensations in your body or noises in the environment, simply return your attention to mentally repeating the mantra.  Om.  Om.  Om.   Continue with the meditation for about 6 minutes.
Release the mantra.  Bring your awareness back into your body.  Take a moment to rest, inhaling and exhaling slowly and deeply.  When you feel ready, gently open your eyes.
As you continue with your day, carry this new understanding of your miraculous potential with you, reminding yourself of today’s centering thought.  “Today, I am open to the presence of miracles.”  “Today, I am open to the presence of miracles.”  “Today, I am open to the presence of miracles.”
Namaste”
Journal Questions:
  1. What miracles have I already experienced in my life?
  2. What thoughts and beliefs about myself and the world might be inhibiting my ability to see miracles each day?
  3. What specific steps can I take to open myself to the experience of miracles?
  4. What reflections do I have about today’s session?
Day 2  Miraculous You

“The one you are looking for is the one who is looking.”- Francis of Assisi

“Today we will consider the one thing that is required for any relationship to flourish:  knowing who we really are. While there is a natural tendency to find an identity in our roles in life, our personality, our work, our body, our culture, our stories of the past, and our dreams for the future, in reality, these are all temporary, external aspects of ourselves. Who we really are is eternal and unbounded. Our true self is pure love and pure spirit.

While our ego-mind may feel isolated and separate, our essential nature is whole and inextricably connected to the universe. Therefore, our journey towards miraculous relationships isn’t about searching for anything outside of ourselves: It’s about discovering that love is already within us, and expressing it in all of our relationships.”

Mindful Moment  “Schedule several “soul breaks” for yourself today. Start these breaks by taking a deep breath. Feel your body and notice any tension you are holding. Take another deep breath and as you exhale, let it all go. Take a moment to reflect on the tone of your recent inner dialogue, the quality of your interactions with others, and the emotions you have been experiencing along the way. Just observe what is. This exercise can be done in one or two minutes and is one way to strengthen your alignment with your true self, or soul. Your true self is infinite love and always feels safe and connected. Taking “soul breaks” each day naturally shifts your awareness of your divine, radiant nature.”

Today’s Centering Thought:I am a radiant spiritual being.”

Sanskrit Mantra:  So hum, I am.
Oprah: ” As we set out on a path of expanding love, happiness and true fulfillment, the most valuable question we can ask is “Who am I?”  “Who am I?”  Many of  us define ourselves in terms of our work, our relationships, our various roles in the world but our true identity goes beyond all of those  things.  At the very deepest level, we are pure spirit, pure love, pure potential.  Today, Deepak helps us to begin to align with our true selves, the unchanging larger spirit that is always, always, always there within each of us.  As we begin to awaken to our pure essence, we take the steps to experiencing our potential for miraculous relationships.   So relax, be still, let Deepak guide us closer to compassion, to joy, to creativity and love.  Then we’ll all meditate together.”
Deepak:  “Your true self is not your changing body and mind, or even your changing emotions or changing personality.  Remember that all of these have been changing all of your life.  The body you had as a baby is certainly different from the body you had as an adolescent and the body you are in now.  However, there is a part of you that witnesses these ongoing changes.  Many of the worlds wisdom traditions call this part of you the soul.  It is the nonjudgemental awareness or observer of your body and mind and also itself.   You can experience this part of yourself right now by turning your attention to the one who is observing.  Try it now.  Turn your attention to who is observing.
The presence that you feel right now is your soul, or your spirit, or yourself, source, or whatever name you prefer.  Activity comes and goes but the silent observer is steady and ever present.  Your essential nature is spirit which is infinite and eternal.  The qualities of spirit include love, compassion, equanimity, joy, creativity, intuition and bliss.
If you have been caught up in an anxious search for love, happiness or anything else, this is wonderful news.  You can let go of this struggle and the endless quest for self-improvement and instead, begin to open to the awareness of who you really are.  There is no work to do, nothing to fix or repair.  Your true self is unchanging and can’t be broken or lost.  It is pure awareness, all-encompassing, silent, knowing, unborn, and ever the same.
Even when feelings of fear or sadness cloud your awareness and cause you to feel isolated and alone, spirit is always there within you, shining with the brilliance of a thousand suns.
As we prepare to open our awareness to our true spiritual nature, lets consider our centering thought, “I am a radiant spiritual being”. “I am a radiant spiritual being.”
Make yourself comfortable, placing your hands gently in your lap and with your palms open and closing your eyes, go within to that place of inner quiet where we experience our connection to the higher self.  Let go of all thoughts and begin to observe the inflow and outflow of your breath.  With each inhalation and exhalation, allow yourself to become more relaxed, more comfortable, more at peace.  Now, gently introduce the mantra, repeating it silently, allowing it to flow with effortless ease, So hum.  So hum.  So hum means “I am”.    So hum.  Whenever you find yourself distracted by thoughts in your minds, sensations in your body, or noises in the environment, simply return your attention to silently repeating the mantra, “so hum”.  Continue with your meditation for about 6 minutes.  So hum, so hum, just mentally.
Release the mantra.  Bring your awareness back into your body, take a moment to rest, inhaling and exhaling slowly and deeply.  When you feel ready, gently open your eyes.  As you continue with your day, carry the sense of inner quiet and expanded awareness with you, reminding yourself of today’s centering thought, “I am a radiant spiritual being”.  “I am a radiant spiritual being.”  “I am a radiant spiritual being.”
Namaste,”
Journal Questions:
  1. Make note of times or situations when you tend to feel most disconnected from your true self. What do these disconnections feel like? What are your thoughts during these moments? How does your body feel? What emotions do you experience?
  2. Those thoughts and feeling are CUES! What could you do to re-frame and reconnect to your true self when you have those thoughts and feelings? Think of 3 ways.
  3. Think of a time when you felt connected to your soul. Describe it. What about it felt soulful?
  4. Reflect on today’s session.
Day 3   Miraculous Nature

“To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself.” —Thich Nhat Hanh

“Yesterday we began to explore the difference between our true self, which is the source of all our love and happiness, and our learned self or ego, which is the source of our fear and suffering. Although the ego has a difficult reputation, our intention isn’t to judge it or attempt to get rid of it because such efforts only intensify the drama of the ego and the struggle in our lives. Instead, we want to focus on embracing all aspects of our self, letting the healing that comes with self-acceptance work miracles in our lives.

Today we will begin to let go of self-judgment as we experience the wholeness and truth of our essential nature. We will open our hearts to ourselves and let ourselves feel the love that has been there all along.”

Mindful Moment
“Begin today by putting your attention on your heart. Take time to connect with and feel how much your soul wants you to know that you are loved and appreciated. Look into your own eyes and see your timelessness. See everything—the joy, sadness, compassion, playfulness, and wisdom. You contain everything. You are whole. Each time you find yourself in front of a mirror today take a moment to witness yourself. As you look deeply into your own eyes, hold all aspects of yourself in loving awareness, silently repeat these words three times, “I see you, I accept you, I love you.” Carry this practice through your day and witness your heart gently open to yourself and others.”
Today’s Centering Thought:  “I am a wondrous miracle of life
Sanskrit Mantra:  “Sham.  Repeating “Sham” connects us to our wisdom and inner knowing.”
Oprah:  “Welcome to day 3, Miraculous Nature.  It is a miracle that each of us is here – in this moment, at this time, to go on this miraculous relationship journey.  In fact, think about this for a moment…you are, I am, we are each a miracle; in our own right.  And, as we open up our hearts to ourselves, we set the stage for attracting  rich, loving relationships in our lives.  When we start to feel our own miraculousness, we naturally start to see others in a new and wonderful way. be open to a new place.  Did you ever think about how our capacity to love and celebrate other people is directly connected to our ability to accept and love ourselves.  So, relax with me and open up as Deepak shines a light on the grace and the transformation when we all start to accept our own miraculousness with love and appreciation.  Let’s be still and breathe into today’s meditation.”
Deepak:  “Lao Tzu wrote the following about relationship with the self.  ‘Because one believes in oneself, one does not try to convince others.  Because one is content with oneself, one does not need another’s approval.  Because one accepts oneself,  the whole world accepts him or her.’
We expand and experience a sense of freedom in the moments that we open our hearts to ourselves.  Each time we give ourselves permission to accept who we are in this very moment,  with love and appreciation, the world around us begins to transform.  Through the stillness of mediation, we begin to clear a path that allows us to connect with our essential truth.  In these quiet moments of clarity, we have the opportunity to choose how we relate to ourselves.
Do we choose to love, accept and celebrate ourselves?  Self acceptance begins when we expand beyond our thoughts and embrace ourselves, knowing that the glories of creation are in our very cells; that we are made of the same essences as the angels, the stars and God himself.   From this place, we become one with our miraculous nature and celebrate the wonder of living life as our authentic selves.
As we prepare for our meditation, I invite you to begin the practice of gentle acceptance right now.  Close your eyes and drink in these words.  Today I choose to accept myself.  I choose to be aware of what it is like to simply be, without self-judgement.  I choose to live each moment knowing that “I am” is enough to sustain me forever.  I choose to sit quietly and open my heart to myself, expanding until my being fades into the infinite.  Today, I behold myself and know deeply that my capacity to love others and for others to love me is directly connected to my capacity to love myself.  Today, I choose love.
As we prepare for meditation, let’s consider our centering thought, “I am a wondrous miracle of life”.  “I am a wondrous miracle of life.”
Sit comfortably and close your eyes.  In this moment, go within.  Let go of all thoughts and begin to observe the inflow and outflow of your breath, inhaling and exhaling slowly and deeply.  Now gently introduce the mantra.  It is the sound “sham” which is associated with third eye chakra, the energy center in your forehead right between your eyes.  The sound sham assists with the gentle opening of this energy center which, when open and flowing, connects us with our intuition and inner knowing.  Repeat the mantra silently to yourself.  Sham.  Sham.  Sham.  Whenever you find yourself distracted by thoughts in your mind, sensations in your body, or noises in the environment, simply return your attention to silently repeating the mantra.  Sham, sham, sham.  Continue with your meditation for about 6 minutes.  Sham.  Sham.  Sham.  Silently.
Release the mantra.  Bring your awareness back into your body, take a moment to rest.  When you feel ready, gently open your eyes.  Approach today gently and contemplate the centering thought, “I am a wondrous miracle of life”.  “I am a wondrous miracle of life.”  “I am a wondrous miracle of life.”
Namaste,
Journal Questions:
  1. Take a moment to think about the quality of your internal dialogue. Is it gentle and loving, or more critical and judgmental? Describe the messages you give to yourself each day—are you patient, angry, compassionate? Be specific.
  2. Describe the things that you have the most difficulty accepting about yourself. It takes courage to look closely at ourselves; set the intention of being honest and gentle with yourself as you answer this question in detail.
  3. Write three positive “I am. . . ” affirmations that provide yourself with words of support, compassion and encouragement. Address the areas that you identified as being the most difficult for you to accept about yourself. As you support yourself you open the door to receiving support from the world around you.
  4. Please reflect on today’s session in your journal.

Day 4  Miraculous Self

“Our bodies are our gardens to which our wills are gardeners.” —William Shakespeare

“Today you’re invited to relax into the infinite space of your heart and let yourself receive.

Many of us were taught that it is better to give than to receive. We easily give our time, energy, and attention to our family and friends, yet we may find it difficult to receive these same things. In reality, giving and receiving are different aspects of the same flow of energy in the universe. Just as every exhalation depends upon an inhalation, the flow of love in our lives depends upon our ability to receive and to care for ourselves. As we meditate today, hold yourself in loving awareness and let your heart receive.

 Mindful Moment
Today, begin a practice of daily self-care. Begin by making a list of the loving things you can do for yourself this week—then set the intention to complete one of the items on your list every day. Consider posting the list somewhere prominent or maybe schedule a daily reminder on your phone or computer. Here are a few suggestions: write down one quality you love about yourself, remember to pause and take a few deep breaths when you’re feeling stressed, take a walk or enjoy a good meal with a friend rather than grabbing a sandwich at your desk. As you give freely to yourself you’ll experience the loving awareness that is your natural state.
 Reflect in Journal”
Today’s Centering Thought:  “As I love and honor myself, my relationships blossom.”
Sanskrit mantra:  Om Vardhanam Namah — I nourish the universe an the universe nourishes me.
Oprah:  Welcome to day 4, miraculous self.  Once we begin to recognize and embrace the miracle of our truest self, we can then take the next step toward miraculous relationships.  Our willingness to take loving care of ourselves is deeply connected to our ability to receive love from anyone else.  Take care of yourself.  Tend to your mind, your body and your spirit each day.  That will put you on the path to true love with the most important person in your life – you.  Honor yourself and your relationships will blossom beyond your imagination.  Let Deepak’s words today be your special invitation to nourishing yourself a priority.  Let’s begin right now by really opening up to today’s meditation.”
Deepak:  Every relationship is shaped by the dynamic flow of giving and receiving.  We breathe in to receive life-giving oxygen and as we exhale, we nourish the plants and trees with carbon dioxide.  We share our love, creativity and joy and we experience the expansion of those same qualities in our lives.  At the deepest level, giving and receiving are different aspects of the same flow of energy in the universe yet, many of us were brought up with the idea that it is better to give than to receive; that it is important to take care of other people’s needs before our own.  If you have taken that belief to heart, you may find yourself giving until you are physically exhausted, financially depleted or emotionally drained with little left to give.
In reality, truly loving relationships depend upon your ability to nurture yourself, to love yourself, and to practice self-care.  You can only give what you have, and your relationships will always mirror what you feel about yourself.  Are you treating yourself as the precious, lovable soul that you are?  Infinitely worthy?  Infinitely deserving?
In the words of the Buddha, we can search the entire universe and not find a single being more worthy of love than you.  If you haven’t been making your own well-being and self-care a priority in your life, please don’t use this realization to criticize or condemn yourself.  We are always doing the best that we can given our current level of  awareness.   As our awareness expands, we open to new possibilities and ways of being.  Right now, in this very moment, you have an opportunity to begin giving yourself more love, appreciation and attention.  It is never too late.  Your true self is pure love and pure spirit.  And as you spend time meditating and awakening to who you really are, you will naturally make choices that nourish your body, mind and spirit.
As we prepare to meditate, let’s reflect on our centering thought.  “As I love and honor myself, my relationships blossom.”  “As I love and honor myself, my relationships blossom.”  “As I love and honor myself, my relationships blossom.”  Let’s begin.
Make yourself comfortable, placing your hands gently in your lap and with your palms open and closing your eyes, go within to that place of inner quiet where we experience our connection to the higher self.  Let go of all thoughts and begin to experience the inflow and outflow of your breath.   With each inhalation and exhalation allow yourself to become more relaxed, more comfortable, more at peace.  Now gently introduce the mantra, repeating it silently to yourself and allowing it to flow with effortless ease.  Om Vardhanam Namah.  Om Vardhanam Namah.  I nourish the universe and the universe nourishes me.  Om Vardhanam Namah.   Whenever you find yourself distracted by thoughts, sensations in your body or noises in the environment, simply return your attention to mentally repeating the mantra.  Om Vardhanam Namah.  Om Vardhanam Namah.  Continue with the meditation for about 6 minutes.
Release the mantra.  Please bring your awareness back into your body, take a moment to rest.  When you feel ready, gently open your eyes.  As you continue with your day, carry the sense of inner quiet and expanded awareness with you, reminding yourself of today’s centering thought, “As I love and honor myself, my relationships blossom”.  “As I love and honor myself, my relationships blossom.”  “As I love and honor myself, my relationships blossom.”
Namaste,
Journal Questions:
  1. What would you like to receive more of in your life? Consider all areas of your life and write freely.
  2. Describe what it feels like when you receive a compliment, a gift, or a helping hand? Do you accept with ease and gratitude, or do you find yourself blocking incoming positivity and support?
  3. What are the activities and practices that really make you feel alive and balanced? Are you willing to commit to including one of these activities in your daily schedule, even if just for a few minutes? What will you do today to take care of you? Consider writing a detailed seven-day self-care plan—as you give to yourself the universe will mirror your actions.
  4. Please reflect on today’s session in your journal.
Day 5  Miraculous Esteem

“Most of the shadows of this life are caused by standing in one’s own sunshine.” —Ralph Waldo Emerson

“Today we have a new opportunity to cleanse the lens of perception and see ourselves as we really are: completely loved and completely lovable.

Despite what you may have been conditioned to believe, there is nothing that you have to do or achieve to be worthy of love. Your true self is pure love and you are already infinitely precious exactly as you are. This awareness of who you really are connects you to your true self-esteem. This esteem is solid and unwavering. Your soul loves you unconditionally. The approval rating of your ego, in contrast, is fickle and forever shifting. Your ego may approve of your performance one day and then the next day judge you as inadequate or lacking. As we shift from identifying with our ego’s insecurities and fears, we open to the gifts of the soul. It all begins with self-awareness. Each day as we spend time in the inner quiet of meditation, our awareness will expand and awaken us to love.

Mindful Moment
Make it your practice for today to cultivate self-awareness and self-love. No matter how much you have suffered, your soul sees you as whole. When you feel out of balance, anxious, or alone, pause for a moment and take a deep breath. In the quiet moment of a pause you can assess the gentle refuge of your heart. Take a few moments to close your eyes and sit quietly, feeling your heart as a soft, warm enclosure. Let your attention settle there and rest as long as you wish.”
Today’s Centering Thought:  “I am a perfect, divine creation.”
Sanskrit mantra: “Om Bhavam Namah”  I am absolute existence.  I am a field of all possibilities.”
Oprah:  “Welcome to Day 5, Miraculous Esteem.   Real self esteem is abundant and is ever present but at times it can be clouded by all the noise of the outside world.  When we reframe our point of reference from the outer world to the quiet, sacred inner space, we then allow ourselves to embrace that loving self-image that is buried deep within every single one of us.  We can then shift our perceptions of ourselves and others and that is what allows us to connect to true self esteem.  Listen as Deepak illuminates the vital importance of turning our attention inward.  Take a deep breath with me.  We’ll get very quiet and listen – within.”
Deepak:  “Earlier this week, we reconnected with the essential truth that we came into this life as perfect drops of love and divinity.  As we reflect in this knowledge of our universal value, let’s explore the power of healthy self esteem.  Our sense of self-worth influences our perceptions and inner dialogue, often creating incongruence between our essential truth and how we experience daily life experiences.    Today, as we prepare for creating a life filled with miraculous relationships, I invite you step into a refreshed self image, one that reflects your true beauty and divine essence.
Take a closer look.  Self image is the self your ego believes your are.  The ego takes it’s cues from the outer world,  feeding on approval and security, often fueling feelings of inadequacy and fear.  What do these people think of me?  Do I look ok?  Did I say the right thing?  The feedback we receive from our environment over the years forms the image we hold of ourselves.  In this respect, self image keeps reminding us of who we were in a specific situation, not who we are.
True self esteem is based on a spiritual recognition of one’s true value which lies beyond your ego and starts with self awareness.  As we accept and honor who we are, we begin to treat ourselves as a cherished loved one –  with kindness, honesty, trust, compassion and love.  With increased awareness of our true self, we become conscious of how we talk to ourselves, choosing words that are enlightening, uplifting and loving.
Should we falter, we forgive ourselves quickly and fully.  Who you are is so much more than the image you have formed of yourself based on feedback from the outside world.  Give yourself permission to detach from those opinions and perceptions.  Open to your divinity, your creativity, your potential, and live from your highest self.
As we prepare for meditation, let’s consider our centering thought, “I am a perfect, divine creation”.  “I am a perfect, divine creation.”
Let’s begin.  Sit comfortably and close your eyes.  In this moment, go within.  Let go of all thoughts and begin to observe the inflow and outflow of your breath, inhaling and exhaling slowly and deeply.  Now, gently introduce the mantra which is the sound, Om Bhavam Namah.  I am absolute existence, I am a field of all possibility.  Repeat the mantra silently to yourself, “Om Bhavam Namah.  Om Bhavam Namah.  Whenever you find yourself distracted by thoughts and noises around you, simply return your attention to the mantra.  Om Bhavam Namah.  Continue with your  meditation for about 6 minutes.  Om Bhavam Namah.  Just silently.  Om Bhavam Namah .
Release the mantra.  Please bring your awareness back into your body, take a moment to rest, inhaling and exhaling slowly and deeply.  When you feel ready, gently open your eyes.
Approach today with certainty as you contemplate the centering thought, “I am a perfect, divine creation”.  “I am a perfect, divine creation.  I am a perfect, divine creation.”
Namaste,
Journal Questions:
  1. Are there any ways in which you place your worth in external sources such as other people, possessions or achievements? Take a moment to write them down; be honest and very specific.
  2. What are your fears, if any, of truly accepting and loving yourself? If you find you quickly answered “none”, place your hand on your heart and take a deep breath in and then exhale slowly. Then gently ask your heart this question one more time. This practice of pausing and asking your deep heart can change your perception and your life. You may discover a different answer, or you may receive the same one you started with—it is all perfection in the moment.
  3. Write down ten things that you love about yourself, no matter how seemingly small. We do not always have the chance to shine the light on ourselves. Be patient with yourself if it takes a minute to get started. Give yourself permission to enjoy this moment as you write out the truth of your magnificence. If you find yourself getting stuck, take a deep breath and keep it simple. As you begin to celebrate yourself your relationships will open and expand.
  4. Please reflect on today’s session.
Day 6 Miraculous Magnificence

“The privilege of a lifetime is being who you are. ” —Joseph Campbell

Today’s message and meditation celebrate the magnificence of your radiant, joyful spirit. If you could see your body as a physicist can see it, you would observe atoms or particles moving at lightning speed around vast, empty spaces. These particles aren’t material objects at all. They are fluctuations of energy and information in a huge empty space. And what is this space? It is the womb of creation, the field of all possibilities. It is the same place that nature goes to fashion a galaxy and to fashion a thought.

This field of pure potentiality is within you. It is your inner space that gives rise with amazing fertility to all of the divine qualities of the universe, including love, grace, abundance, joy, creativity, and freedom. You are a unique expression of everything in existence, and you shine with the beauty of a million stars.

Mindful Moment
There is a beautiful saying in India’s ancient Vedic tradition: “If you want to recreate the world, look at it with fresh eyes.” Today have the intention to see one thing as if for the first time. Look without the camouflage of your memories. Sometimes the hardest thing is to truly see someone we have known for a long time, such as our partner, child, or friend. We assume we know who they are, and so we stop seeing. It is also important to look at yourself as though doing so for the first time. We may assume that we know ourselves, but as we are discovering, who we are is much more than our limited ego-mind can envision. Through the eyes of your true self, take a few moments to consider how truly magnificent you really are.
 Reflect in Journal
Today’s Centering Thought:  “I cherish the beauty in myself and others.”
Sanskrit mantra:  “Sat Chit Ananda” – Existence, consciousness, bliss
Oprah: “Welcome to day 6 – miraculous magnificence.  One of the biggest blessings in my life is that I’ve been able to connect with thousands of people heart-to-heart.  Everyone of them have proven to be a one-of-a-kind soul.  Just as you are.  Each one of us is a collection of unique gifts, talents and beauty.  Each of us has something unique that we have to offer to the world.  If we understand that truth, then not only are we able to celebrate ourselves, but then we can appreciate the absolute magnificence of everyone else.   The world needs what only you were divinely created to share.  Think of your own gifts as Deepak guides us to cherish the beauty in ourselves and to see it in others.  Then we’ll meditate.”
Deepak:  “Modern physics teaches us that our physical body and the body of the universe are composed of the same molecules.  Equally intriguing is the thread of oneness that weaves the ancient spiritual traditions together in the shared belief that the universe and all it contains come from the same source.   Together, the universe and humanity obey the same rhythms and pulse, with the same storms of electromagnetic activity.  It must be, then, that the universe is living and breathing through us.  We are an expression of everything in existence.  We come from the same source and are made from the same molecules.
How then, can we say that each one of us is unique when unique means that there is no one else who is exactly l like us?  Walk out into a gently falling snow and look at the snowflakes.  The beautifully designed ice crystal is easily identified as a snowflake.  Yet, under a microscope, we would see that no two snowflakes are alike.
In our physical forms, we humans live within that dichotomy – alike yet different.  Alike because we come from the same source, different because, through the information and energy received from our environments, we develop unique talents and abilities.  You are the snowflake in human form, designed with precision, created to add beauty and grace  to wherever you are.  You have been instilled with a spark of divinity which, if nurtured, can accomplish great and wonderful things.
Ralph Waldo Emerson wrote, “Insist on yourself, never imitate”.  “Your own gift you can offer with a cumulative force of a whole life’s cultivation.  But off the adopted talent of another, you have only an extemporaneous half-possession.”  Embrace the interconnectedness, the commonality of that which you are.  Yet, also celebrate your differences.  Share your uniqueness with the world.  Live your dharma, your truth, from the core of your being.  As you begin to identify, cultivate and celebrate your many beautiful qualities, you will effortlessly create space to appreciate the unique nature of each person who crosses your path, opening the door to rich, diverse and meaningful relationships.
It is through the stillness of meditation, that our intentions begin to unfold and blossom.  As we prepare for our meditation, set the intention to allow your magnificence to shine.  Consider our centering thought, “I cherish the beauty in myself and others”.  “I cherish the beauty in myself and others.”
Lets begin.  Sit comfortably and close your eyes.  In this moment, go within.  Let go of all thoughts and observe the inflow and outflow of your breath, inhaling and exhaling slowly and deeply.  Now, gently introduce the mantra which is the sound Sat Chit Ananda which means existence, consciousness and bliss.  Repeat the mantra silently to yourself.  Sat Chit Ananda.  Sat Chit Ananda.  Whenever you find yourself distracted y thoughts, sensations in your body or noises in your environment, simply return your attention to mentally repeating the mantra.  Sit Chit Ananda.  Continue with the meditation for about 6 minutes.  Sat Chit Ananda.  Now silently, Sat Chit Ananda.
Release the mantra.  Please bring your awareness back into your body.  Take a moment to rest.  When you feel ready, gently open your eyes.  Approach today with certainty as you contemplate the centering thought, “I cherish the beauty in myself and others”.  “I cherish the beauty in myself and others.  I cherish the beauty in myself and others.”
Namaste,
Journal Questions:
  1. Chances are that you have a unique gift, talent or passion that the people around you do not know about. What do you dream of being, doing and sharing with the world? As you write, connect with your dreams . . . our soul’s magnificence. Let your writing flow without judgment or inhibition. As you “own” your inner truth, the universe begins to conspire with you to make it so.
  2. In what ways have you limited yourself in expressing your true magnificence? Take your time and be specific.
  3. What steps would you like to take to share more of your authentic self and gifts with the world? What is one action you are willing to commit to integrating into your life today?
  4. Please reflect on today’s session.
Day 7  Miraculous Being

“There came a time when the risk to remain tight in the bud was more painful than the risk it took to blossom.” —Anaïs Nin

“Congratulations on completing our first week together! In the past few days we have discovered and experienced the infinite love and possibility that is part of our essential nature. We have seen through the disguises of our ego or self-image, uncovering the radiant beauty and joy of our true, eternal self.

In today’s meditation we will delight in the gifts of spirit. On this special guided journey, we invite you to listen to the wisdom of your heart and let your experience unfold with ease and grace.”

Mindful Moment
As we prepare for today’s meditation, take a few slow, gentle breaths. Breath is the movement of spirit in its subtlest physical expression. As you breathe slowly and gently, the body relaxes, the mind finds its still point, and the stage is set for inspiration—the flowing in of spirit.
Today’s Centering Thought:  ” I am love.  I am eternal.  I am spirit.”
Sanskrit Mantra:  “So Hum”  I am.
Oprah:  “Welcome to day 7.  An entire week of miraculous relationships.  Today, we talk about miraculous being.  Here we are, already at the end of our first week together and we have spent this time getting to know our true selves.  I hope you’re closer to knowing the essence of who you really are.  As we have embraced ourselves as radiant, spiritual beings, and started to honor the importance of self-care, self esteem and feeling our own unique light.  Today, we’re going even deeper.  Listen as Deepak takes us to the place within, where spirit sees us and speaks to each of us.  This is a place of grace, healing, of acceptance.  I just love it.  Now, settle in and let’s go there – together.”
Deepak:  “Over the last week, we prepared ourselves for a life filled with miraculous relationships.  Our journey began as we discussed miracles and our role in manifesting them in our lives.  We connected with our true nature, spending time remembering that we are indeed spiritual beings having a human experience.  As we reflected on our self perception, we opened to embracing a self image aligned with our true beauty and divine essence.  We remembered that as we strive for those special relationships in our lives, we must first start by accepting, caring for, and loving ourselves.  Knowing that we are miraculous beings allows us to open, expand and experience more than we can imagine.
We are divine.  Our souls are connected to the source of all that is.  Living a life aligned with spirit opens our hearts and creates an unshakable belief in our essential goodness, allowing us to experience the bliss of knowing our higher self which is infinite and eternally loving.
Today, we will spend our mediation cultivating our connection with spirit, opening to our inner most self, feeling the love that is our true essence.  Before we begin, let’s consider our centering thought, I am love.  I am eternal.  I am spirit.  I am love, I am eternal, I am spirit.
Let’s begin.  Find a comfortable position, placing your hands gently in your lap and closing your eyes.  Just breathe naturally.  With each inhalation and exhalation, relax into the present, inviting your body to release any tension it might be holding on to.  In your mind’s eye, envision a lush, meandering path in the woods, lined with tall, green tree branches, swaying lightly in the wind.  The gentle breeze on your  face creates a sense of comfort as if the elements are welcoming you to come in Just a little bit closer.
Surrounded by unspeakable beauty, you stop for a moment, close your eyes and drink in the warm sun rays while the sweet bird songs in the distance fill you with joy and lightness.  You breathe in and out with the comfort and ease of familiarity.  You sense that you may have been here before, as if you have arrived home.  As you open your eyes and continue to walk, taking in the scent of the forest, you feel the solidity of the earth beneath your feet.  The light breeze on your face now feels as if it is traveling through you, touching every cell of your being with love and healing light.
You come to an opening before you, an enchanting garden illuminated by a kaleidoscope of sun rays awaits.  Stepping in to the garden, you enjoy the sensation of soft, cool grass under your feet and the uplifting scent of the blossoms that cascade in all colors of the rainbow around you.  Your eyes follow the delightful dance of the butterflies as they delicately drink in the abundant sweet nectar of the garden. You sense a calling and notice warmth growing within your heart.  The flowers are opening and surrounding you in the garden.  You behold the petals gracefully and effortlessly revealing themselves, one at a time.  You feel a gentle relief ripple through your entire being as you are filled with a sense of deep love and unconditional acceptance.
In the distance, a sound catches your attention.  You find yourself listening to the rustle of  tree leaves in the breeze.  You hear a song within them, the words fill your senses with an angelic harmony.  You are precious.  You are love.  You are infinite.  You close your eyes and feel the breeze like a loving embrace.  The song sings on.  You are precious.  You are love.  You are infinite.  The light of spirit holds you in love and compassion and whispers the qualities of your true nature one by one.  You are pure.  you are love.  You are kindness.  You are joy.  You open and expand into love and bliss as seeing yourself through the eyes of spirit for the first time. You know, deep within, your essence is pure, loving and joyful.  You feel infinitely accepted, peaceful, knowing you are a radiant being of light.
Staying connected to the song of spirit, gently introduce the mantra.  It is the sound, So Hum.  So Hum.  I am.  So Hum.  So Hum.  Just silently.  So Hum.  So Hum.  Continue to meditate for about 6 minutes.
Release the mantra.  Please bring your awareness back into your body.  Take a moment to rest.  Inhale and exhale slowly and deeply.  When you feel ready, gently open your eyes.  As you reflect on the song of spirit and continue with your day, know that you con experience the support of song and love through your meditation.  The enchanted garden and well of infinite love which holds your true nature is always with you – in your heart, singing the song of our centering thought, I am love, I am eternal, I am spirit.  I am love, I am eternal, I am spirit.
Namaste,
Journal Questions:
  1. The song of spirit is with you always; when you listen the song becomes clear. What messages did you receive in today’s meditation?
  2. What miracles and gifts of grace have you experienced this week? Take your time, review each day and make a list. You might consider keeping a running list of daily miracles that you observe. Each time you allow yourself to see and be the miracle, you change yourself and the world around you.
  3. What are three ways you can be more fully present and connected to spirit?
  4. Please reflect on today’s session.
Day 8  Miraculous Spirit

“Love is the great miracle cure. Loving ourselves works miracles in our lives.” —Louise L. Hay

“This week we will continue our journey of miraculous relationships by expanding our experience of love, equanimity, joy, compassion, and other divine qualities of spirit. Today our meditation will focus on choosing to be the presence of love.

Many people think of love as an emotion that comes and goes. In one moment we feel intense love and in the next we feel nothing at all. We may then become consumed by doubts about our relationships or we get caught up in an anxious search for love, striving to attract someone who will finally give us the love and approval we’ve longed for. As we’ve explored, love isn’t a capricious emotion but a state of being. It is an experience of unity with all creation. In every moment we can choose to be the presence of love and let that love guide all our words and actions. This choice will transform all of your relationships, including the one with yourself.

Mindful Moment
An essential part of learning to love yourself is to focus on being fully present and accepting of your current experience. Today take time to become more conscious of what your emotions are and how they feel in your body. Just be with your feelings with the awareness that whatever you are feeling is okay exactly as it is. This supportive gesture is like hugging and holding yourself in a loving and nurturing embrace—a practice that helps you metabolize your present experiences, promotes healing of old emotional pain, cultivates trust in yourself, and strengthens your ability to give yourself compassion and kindness.
Today’s Centering Thought, “I love and am loved unconditionally”
Sanskrit Mantra:  Om Vardhanam Namah – I nourish the universe and the universe nourishes me
Oprah:  “Welcome to day 8, Miraculous spirit”, and the beginning of week 2 of our 21-Day Meditation Challenge.  We spent our first 7 days together deepening our appreciation of our divine magnificent selves.  It’s powerful to witness the transformation that starts with one tiny shift in the way you see yourself, in your awareness.  Can you see the difference already when you wake up in the morning?  I know I can.  As we continue our journey together, we’re going to apply all that we learned together in week 1 and then shift our focus from preparing for miraculous relationships to actually creating them, really co-creating them with spirit.  That’s how our lives work.  Have you ever met someone who just oozes love out of every molecule of their being and you just want to be around them all the time?  Well, that magnetic feeling is actually a choice emotion and it is one we can all make when we arm ourselves with the key to unlocking a kind, open and generous heart.  It’s week 2.  I don’t have to tell you because you already know what to do…unwind,  let’s breathe deeply, open your mind and your heart as Deepak reveals the essential secret to attracting love.  Then we’ll meditate together.”
Deepak:  “In our journey together, we are striving to create love-filled relationships.  So what does it feel like to be immersed in, deeply involved in, spellbound by, eating, sleeping and breathing love?  The words warm, secure, happy and content come to mind.  There is nothing in the world more powerful than love.  Love enlivens, love unites and love heals.  We long to feel love, be loved and be immersed in love.  How do we create a life overflowing with love for each other, life and ourselves?
The secret of attracting love is to embody our essential truth, loving ourselves each step of the way, remembering that we are loved and we are lovable.  As we allow the song of spirit to gently whisper to us in each moment, the gentle mantra supports as we remember, with our hearts open and filled with love, we are loved, we are lovable.
Each of us was born confident in both of these messages – bathed in a mother’s love and swaddled in our own innocence.  When you look at yourself today, can you still make the same statement every infant could if it had the words?  I am completely loved.  I am completely lovable.  To be immersed in love, to attract love, we first have to love ourselves.   It makes no difference if we look like the star on the movie screen or the corner grocer.  Age does not matter nor does the size of our waistline.  As beloved creations of the cosmos, we are loved and completely lovable.
As we love ourselves unconditionally, we can then share this highest expression of love with everyone else in our lives, regardless of how they look, how they act, whether they share our values or ethnicity, our political or spiritual beliefs.  Knowing that we are all interconnected at the deepest level of our being makes it easier to accept others, not as we wish them to be but as they are – lovable and loving.
When we act from love through the eyes of spirit… God…the higher self, life becomes easy and effortless.  To stay immersed in love, to attract love, one must learn to eat, sleep and breathe love every moment of every day.  Love can heal, love can renew, love can make us safe and love can inspire us to open to our infinite potentiality.  Bask in the warmth of love without conditions today, tomorrow and all days of your life.
Let’s consider our centering thought, I love and am loved unconditionally.  I love and am loved unconditionally.
It’s time for us to go into the silence, the place where we are guided to the source of all love for ourselves, others and for life itself.  Please sit comfortably and close your eyes.  In this moment, go within.  Let go of all thoughts and begin to observe the inflow and outflow of your breath, inhaling and exhaling slowly and deeply.  Now, gently introduce the mantra, Om Vardhanam Namah.  I nourish the universe and the universe nourishes me.  Repeat the mantra silently to yourself, Om Vardhanam Namah.  Whenever you find yourself distracted by thoughts or noises around you, simply return your attention to silently repeating the mantra, Om Vardhanam Namah.  Om Vardhanam Namah.  Continue to meditate for about 6 minutes.  Om Vardhanam Namah.  Just silently in your mind.  Om Vardhanam Namah.
Release the mantra.  Please bring your awareness back into your body.  Take a moment to rest, inhaling and exhaling slowly and deeply.  When you feel ready, gently open your eyes.  Approach today gently and contemplate the centering thought, I love and am loved unconditionally.  I love and am loved unconditionally.  I love and am loved unconditionally.
Namaste, “
Journal Questions:
  1. Think about the many areas in your life where you can experience love. Are there any situations, relationships or social tendencies you have that hold you back from feeling this love? What limitations do you put on your love for yourself? How about the love you give to and receive from others? Be specific. If you find through this process that you are not as open to love as you would like, be gentle with yourself—awareness is the first step toward transformation
  2. Take a moment to place your hands on your heart. Take a deep break in and visualize your heart opening wide. As you exhale allow yourself to connect with peace. Feel the warmth from your heart on your hands. The song of your heart has many important messages for you. Gently open to its song in this moment; what message does it have for you right now?
  3. Write a love letter to yourself. Gift yourself with messages of support, encouragement and compassion. You might consider writing this letter as if you were writing a letter of encouragement and love to a precious, important loved one. This may feel different, but give yourself permission to go for it. Let the words flow and watch the love in your life grow.
  4. Please reflect on today’s session.
Day 9   Miraculous Illumination

“I wish I could show you when you are lonely or in darkness the astonishing light of your own being.” —Hafiz

Today our meditation focuses on the light within each of us.  In many wisdom traditions, light represents spiritual awareness. It is a state of consciousness that illuminates darkness and allows us to see with the eyes of love and wisdom. As our awareness expands, what once seemed to be obstacles are now clearly opportunities. When we reach a state of pure awareness, we realize that there are no problems and therefore no need for solutions.

In our relationships, the expanding light of awareness allows us to share more love, compassion, laughter, and joy with everyone in our lives. As clarity dawns, we become light-hearted and stop taking ourselves so seriously. We let go of struggle and live in the flow of life.

Mindful Moment
To cultivate the light of awareness, pay attention to the clues and evidence that miracles are unfolding in your life. Notice the unexpected opportunities that come your way, the flash of insight, a sudden feeling of peace or joy, a chance meeting, or a spontaneous creative experience. You may want to keep a list of daily miracles in your journal. Whatever we pay attention to expands in our experience, so as you focus your attention on miracles you will begin to notice more grace, happiness, and love.
Today’s Centering Thought:  “My loving truth shines for all to see.”
Sanskrit Mantra:  “Yum”  Repeating Yum facilitates a deep connection to everyone in our life”
Oprah: ” Welcome to day 9, miraculous illumination.  Each one of us is created with an inherent life within.  A light made up of limitless spiritual power.  It’s solely up to you to decide how brightly you let your light shine and whether or not you allow the world to rejoice in the rays of it’s healing glow.  Yesterday we centered ourselves in the knowledge that we’re truly loved unconditionally by Spirit and in kind, we can choose to love ourselves and others in the way that Spirit loves us.  Today, as we continue to embrace our unique strengths and our true beauty, we will learn how we can harness Spirit’s loving light and then direct that light to those around us as a powerful force for good.  The more vibrantly your light shines, the more likely your light has brightened the world of those around you.  The brighter that light overall, the greater the love.  You get it.  Now, let’s take a deep breath in  and let it all out as Deepak enlightens us on how to tap into that amazing potential. ” 
Deepak:  “The concept of light has played an important part in the world’s spiritual text.  In Kaballah, the mystical Hebrew teaching, light is spiritual energy that surrounds the soul.  In fact, this light is considered to be a universal energy that surrounds and fills everything.  It can be defined as the universal wisdom, or ever-present, unseen truth that surrounds us.  The Kaballists believe developing a connection with the source of energy has an essential part of our spiritual evolution.
The light of Buddha is said to be beautiful, extremely beautiful, extremely powerful, incomparable, of infinite splendor and infinite brilliance.  In some texts, Buddha is called the King of Light who with his beautiful hue of precious gold, illuminated all the quarters of space.
Spiritual teachers who emanate this light are said to be enlightened beings.  In their presence, we feel their peace, their compassion, their love.  In truth, we are all enlightened, full of light.  The difference is that these teachers who appear to be enlightened beings, are always aligned with their inner light and know how to stay connected as they share their illumined presence with everyone they meet.
There is a light within each of us that can never be diminished or extinguished.  It can only be obscured by forgetting who we are.  In the worlds of Karl Jung, as far as we can discern, the sole purpose of human existence is to kindle a light in the darkness of mere being.  We are far more than mere beings.  We are brilliant, enlightened, spiritual beings created with a divine spark that can light the flames of love and joy throughout the world.
In our physical world, light therapy is used to heal many conditions including seasonal affective disorder which comes in part from light deprivation.  Let’s set the intention to use our own light to heal.  To share our light of love, peace and joy and, as we do, we’ll find our own life and relationships more and more illuminated.
As we prepare for our meditation, let’s take a moment to focus on today’s centering thought, ‘My loving truth shines for all to see’.  ‘My loving truth shines for all to see.’  ‘My loving truth shines for all to see.’
Let’s begin.  Please sit comfortably and close your eyes.  In this moment, go within.  Let go of all thoughts and begin to observe the inflow and outflow of your breath, inhaling and exhaling slowly and deeply.  Now, gently introduce the mantra.  It is the sound Yum which is associated with the heart chakra, the energy center in the middle of the chest.  When the heart chakra is flowing and open, we experience a deep connection to everyone in our life.  Repeat the mantra silently to yourself, Yum.  Yum.  Yum.  Yum.  Yum.  Whenever you find yourself distracted by thoughts or noises around you, simply return your attention to silently repeating the mantra, Yum, Yum, Yum.  Continue with your meditation for about 6 minutes.    Yum.  Just mentally.  Yum.
Release the mantra.  Please bring your awareness back into your body.  Take a moment to rest.  When you feel ready, gently open your eyes.  Approach today connected to your brilliance as you contemplate the centering thought, ‘My loving truth shines for all to see’.  ‘My loving truth shines for all to see.’ ‘My loving truth shines for all to see.’
Namaste,”
Journal Questions:
  1. What daily spiritual practices help you expand your light of awareness? These practices can be very personal; do not limit yourself, the right answer is what works for you, not what sounds good. Maybe you feel spiritually activated and aware as you watch the sunset, when you repeat a mantra, practice yoga, walk your dog, or even when you light a candle. Perhaps it is all of the above, and more. Explore and write freely.
  2. How do you share the light of love and healing in your relationships? Be specific. Then identify the person or people in your life with whom you are able to share your love with ease, abandon and delight. What about these relationships make this expression so open?
  3. Identify three new ways that you can practice sharing your love and light with every person who crosses your path.
  4. Please reflect on today’s session.
Day 10
Miraculous Attraction

“You must be the change that you wish to see in the world.” —Mahatma Gandhi

The secret of attraction is remarkably simple. It can be summarized in a single line from the Latin poet Ovid: “To be loved, be lovable.” A lovable person is natural and authentic, radiating the light of awareness and love that we explored in yesterday’s meditation. The second “secret” is one we have already discussed at length: You are already lovable. There is nothing you have to do make yourself more lovable or attractive other than to let go of any unloving thoughts that you have about yourself. That which you seek you already are.

In today’s meditation we will put our attention on the divine qualities that are closest to our heart and that we wish to attract in our relationships—including love, peace, trust, compassion, joy, passion, inspiration, thoughtfulness, and generosity.

Mindful Moment
The spiritual Law of Giving and Receiving teaches us that in order to attract or receive something in our lives, we need to give it freely and without expectation. If we want to experience more love, we need to be lavish in our own expression of love. To receive acceptance, we need to be open and accept others. Today choose one quality that you want to expand in your experience and find as many opportunities as you can to share that same quality with others.
Today’s Centering Thought:  “I attract that which I am.”
Sanskrit Mantra:  “Om Varunam Namah”  My life is in harmony with cosmic law. 
Oprah:  “Already,it’s day 10.  Welcome to Miraculous Attraction.  What you ask for from the world is exactly what you’re getting back.  You know, I’ve lived by the law of attraction for years and I can tell you from experience that it is real and it does work whether you recognize it or not.  Our ability to attract goodness is most powerful when we do recognize it and cultivate that which we hope to attract within ourselves first.  In other words, now that we’ve done the work to understand and become who we are at our very core, we begin to see and attract others who are made up of that same loving energy.  Want more fulfilling relationships?  First you must be full yourself.  You can’t attract what you don’t have.  Whole attracts whole.  Love attracts love.  Deepak’s meditation today will open us up to what and who we specifically desire to manifest in our lives.  Empowered with that crystal clarity, the universe will answer and provide.  So, take a moment, let’s get still and let’s get to it.”
Deepak:   “We now live each moment aligned with our essential truth, embracing the potential of our spiritual nature.  This practice opens us to experience an expanded sense of infinite love, peace, compassion and gratitude.  Recognizing, feeling and embodying this love, we begin to attract that which we are.  It becomes our natural impulse to abundantly pour love into ourselves and others with sincerity and ease.  As we do so, we find that we attract love back.  Like a magnet, we become a  powerful source of attraction.  Unifying qualities of love, kindness, joy, compassion, generosity, and equanimity connect us to others and attract others to us.  Without thought, we find we are radiating that which we want to bring into our lives.  In the words of Rumi,  what you seek is seeking you.
As we express the positive qualities we seek in others, we access the potential  and the law of attraction, manifesting a field of possibilities within our relationships.  In essence, the act of being love positions us to deeply receive love.  Today, our meditation will open our mind’s eye to our heart desires, connecting us to the vision for calling in the relationships that perfectly suit our highest good.  As we prepare for our meditation, consider the centering though, ‘I attract that which I am’.  ‘I attract that which I am.’
Let’s begin.  Please find a comfortable position, placing your hands gently into your lap and closing your eyes.  Begin breathing slowly and mindfully, allowing your breath to take you deep within.  With each inhalation and exhalation, you feel your heart and soul relax, gently releasing any tension, letting go of any thought or sensation that is not serving you in this moment.  As you inhale and exhale, allow your awareness to expand to your heart center.  With each inhalation and each exhalation feel your heart gently expanding and relaxing in harmony with your breath.  You begin to feel the essence of your heart as you open to the healing nature of silence and peace.  Breathing deeply, you feel peace, light and love.
With your heart open, see yourself experiencing deeply satisfying relationships in all areas of your life.  Witness the qualities closest to your heart pouring into each of these connections, gently becoming woven into many exquisite fibers which, together create harmony and union.  You see that each thread, each quality, is a unique and vibrant part of the whole, freely joining together to experience the dynamic sensations of becoming one.  As the fabric evolves, you see many individual yet harmonious qualities creating a fluid dance of reciprocity between the giver and receiver.  The ‘I’ gently falls into the arms of a new expression of ‘we’.  Within the spectrum of glorious fibers, you feel pure and abundant trust, infinite love, deep respect, boundless joy, inspired passion, and humble admiration, each quality contributes to this unique beautiful tapestry.  You feel safe, supported and cherished.
Allow yourself to connect deeply with the sensation of this vision.  Feel the kindness, compassion and caring that you  have within these and all relationships.  Notice the flow of love going back and forth, going from affection, thoughtfulness and generosity.  Breathing deeply , you expand and open your heart to joy, feeling accepted and expecting.  Notice the ease in your body as you engage in ways that are calming, peaceful and nourishing.  Hear the softness in tone and feel the certainty you possess, knowing your deepest desires and fears are heard with love, respect and empathy.  You feel safe, supported and blissful.  Let love settle deeply into your being, knowing that you are, in this moment, attracting the miraculous relationships that your heart desires.
Now, gently introduce the mantra.  Om Varunam Namah.  Om Varunam Namah.  My life is in harmony with cosmic law.  Repeat the mantra silently to yourself.  Om Varunam Namah.  Om Varunam Namah.  Whenever you find yourself distracted by thoughts or noises around you, simply return your attention to silently repeating the mantra, Om Varunam Namah.  Just silently.  Om Varunam Namah.  Continue to meditate for about 6 minutes.
Release the mantra.  Please bring your awareness back into your body.  Take a moment to rest, inhaling and exhaling slowly and deeply.  When you feel ready, gently open your eyes.  Each day, set an intention for what you want to attract in love and life, reminding yourself of today’s centering thought, ‘I attract that which I am’.  ‘I attract that which I am.’ ‘I attract that which I am.’
Namaste
Journal Questions:
  1. Spend some time writing freely about your vision for the relationships in your life. Is there a relationship you would like that is not currently in your life, or one that you would like to deepen and evolve? Write about this relationship as if it is already happening, in present tense and in detail. This form of visualization is a powerful step toward manifesting that which you desire.
  2. What are the divine qualities you most appreciate and desire in your relationships? Write about these qualities in detail. As you begin to identify them with clarity, you invite miraculous relationships into your life.
  3. What are three ways you can give yourself the most glorious experience of loving kindness today?
  4. Please reflect on today’s session.
Day 11
Miraculous Appreciation

“Wake at dawn with a winged heart and give thanks for another day of loving.” —Khalil Gibran

Today in our meditation we will experience one of the most luscious qualities of spirit: the fullness of gratitude.

When our attention is focused on the blessings in our lives, we feel connected to everything in the universe. We experience our wholeness and oneness with all creation. When our heart is filled with gratitude, we arrive fully in the present moment, letting go of our regrets about the past and concerns for the future. In this state of pure appreciation, we radiate the light of love to everyone we meet.

Mindful Moment
Today make a list of five people who have had a profound impact on your life. Choose one person and write a thank-you letter expressing gratitude for all the gifts you’ve received from him or her. If possible, deliver your gratitude letter in person—or mail it. Often the people in our lives have no idea how much help, comfort, and inspiration they have given us, and this is a wonderful opportunity to share the love in our hearts.
Today’s Centering Thought:  “I nurture my relationships with attention and appreciation”
Sanskrit Mantra:  “Sat Chit Ananda”  Truth, pure being and bliss
Oprah:  “Welcome to day 11, Miraculous appreciation.  Appreciating whatever shows up for you in your life actually recalibrates your very vibration.  When we see others with a spirit of appreciation and gratitude, we can often find the beauty in what is and not what we are hoping for or interpreting.  Appreciation for your most effortless relationships can feel easy – like a celebration almost.  True transformation begins when we start to find appreciation for all people for all interactions and all relationships that cross our paths.  What I have found is that when you make the choice to find the gift within the most difficult relationships and interactions in your life, you start becoming your own miracle worker.  Opening the door to seeing and experiencing from a place of non-judgement and acceptance invites miracles into our lives.  Literally, the world transforms.  Today, I am grateful for the beauty of this moment of meditation with all of you.”
Deepak:  “Gratitude is a fullness of heart that moves us from limitation and fear to expansion and love.  When we are appreciating something or someone, our ego moves out of the way because we can’t have our attention on ego and gratitude at the same time.
Just for a moment, consider the things you have in your life that you could be grateful for…all the nurturing relationships, material comforts, your body and mind that allows you to really understand yourself and everything around you.  Breathe and be grateful for the air that is filling your lungs and making your life possible.  See your body and consider what a miracle it is simply to be alive right now.  Feel the love, compassion and understanding that gratitude brings into your heart.  Notice how gratitude brings your attention into the present moment which is the only time that miracles can unfold.
As you contemplate this expansive state of being, you can extend your gratitude even to the situations and relationships that have been difficult.  See if you can expand your awareness to find the gifts, no matter how badly wrapped.  Has a difficult relationship taught you how to set clear boundaries, opened you to self understanding.  Started you on a path of inner exploration.  i encourage you to take time each day to focus your attention on appreciation, gratitude, and love, all qualities of your own true self.  The deeper your appreciation, the more you will see with the eyes of the soul and the more your life and all of your relationships will flow in harmony with the infinite creative power of the universe.
As we prepared for today’s meditation, let’s turn our attention to our hearts and consider our centering thought, ‘I nurture my relationships with attention and appreciation’.  ‘I nurture my relationships with attention and appreciation.’
Let’s begin.  Please sit comfortably and close your eyes.  In this moment, go within.  Let go of all thoughts, and begin to observe the inflow and outflow of your breath, inhaling and exhaling slowly and deeply.  Now gently introduce the mantra, Sat Chit Ananda, repeating it silently to yourself and allowing it to flow with effortless ease.  Sat Chit Ananda.  The state of true, pure being and bliss.  Sat Chit Ananda.  Sat Chit Ananda.  Whenever you find yourself distracted by thoughts, sensation in your body or noises in the environment, simply return your attention to silently repeating the mantra.  Sat Chit Ananda.  Continue with your meditation for about 6 minutes.  Sat Chit Ananda.  Sat Chit Ananda.
Release the mantra.  Please bring your awareness back into your body.  Take a moment to rest, inhaling and exhaling slowly and deeply.  When you feel ready, gently open your eyes.  As you continue with your day, carry the sense of inner quiet and expanded awareness with you, reminding yourself of today’s centering thought, ‘I nurture my relationships with attention and appreciation.’  ‘I nurture my relationships with attention and appreciation.’ ‘I nurture my relationships with attention and appreciation.’
Namaste,
Journal Questions:
  1. What are you most grateful for in your life? Write a free flowing list that includes the full spectrum, from life changing blessings to the seemingly small things. In each moment of gratitude your heart opens to life and love.
  2. Identify a difficult relationship or situation from the past. Take a moment to connect with the associated feelings and memories. What gifts did you receive from that relationship or experience? As you prepare for this writing exercise gently open your mind and heart; the ability to see blessings within adversity will change your life.
  3. Take some time to identify and write about new ways that you can express your appreciation to your family, friends, and co-workers. Consider sharing your gratitude with one person each day, maybe in an email, a text message, or even a phone call. As you seize the moment and share your truth with those closest to you, hearts will open and blessings will flow.
  4. Please reflect on today’s session.
Day 12
Miraculous Dynamism

“Energy cannot be created or destroyed, it can only be changed from one form to another.” —Albert Einstein

“Today in our meditation we will explore our essential energetic nature. At the deepest level, we are all powerful energetic beings. We inherently possess the ability to shift the world around us with our presence and how we project ourselves. When we walk into a room, our energetic state of being is communicated before we say a word. If we’re coming from love, everyone feels it. And if we’re feeling resentful, edgy, sad or preoccupied, everyone can feel that, too.  Silently, our energy speaks and our thoughts, feelings and intentions ripple out into the world.

Our capacity to affect others with our energy is both a gift and a responsibility. Ultimately, we have the power to choose how we show up and interact in this world. When we choose to come from compassion, peace, and unity, we become a powerful force for good and open the door to deep and rich relationships.”

Mindful Moment
“Today, pay attention to your energetic state. Take time to focus your awareness on how your state of being may be affecting other people. If you notice that you’re feeling prickly, irritable, or otherwise out of sorts, take a few moments to breathe deeply into your heart, sending yourself love and compassion. Acknowledge your distress without judging it, and notice how your energy shifts. Each time you pause, assess, reframe, and choose love, you are truly leading your life toward your destiny. You are opening to your infinite potential.”
Today’s Centering Thought:  ““I use my energy to heal and transform.”
Sanskrit Mantra:  “Om Ritam Namah”
Oprah:  Welcome to Day 12, Miraculous dynamism.  You know, it’s so easy to feel small in this big old world ut the truth is we are anything but small.  When you walk into a room, whether you know it or not, energy that you bring effects every single other person in that space.  If you’re open and loving, other people can feel that.  If you’re closed off and shut down, they feel that too.  The word, dynamism, in this spiritual context means that our individual energetic imprints are a force – can you believe that? – a force that is really ours alone to manage.  We get to choose the very essence that we send rippling out into the world all around us, whether it’s gloomy and isolating, or whether it’s peaceful and unifying.  Today, take it all in as Deepak helps us understand that wondrous power.  And then it’s time to meditate together.”
Deepak:  “As we have explored, at the level of consciousness or spirit, we are all inextricably connected to every one and every thing.  While our body may appear to be a solid physical structure, in reality, it is an ever flowing river of energy and information, in constant dynamic exchange with the environment around us.   Our language reflects our innate understanding of our essential energetic nature.  We say things like ‘his words really resonated with me’, or ‘I got a bad vibe from that person’, or ‘my friend has such a radiant heart’.
These aren’t just metaphors.  We really do feel  each others’ energies and are effected by it at a subtly profound level.  Think of all the qualities in another person you  intuitively pick up at an energetic level.  Besides telling if someone is happy or sad, you can sense whether they feel peaceful or perturbed.  Looking into their eyes reveals alertness or dullness, tenderness or indifference. It’s hard to think of any human quality that doesn’t have an energy signature.  As energetic beings, our potential to affect others with our energy or state of being is both a great gift and a great responsibility.
When we walk into a room, our energy emanates before us.  Without saying a word, we are communicating through our energetic signature, creating a ripple that can affect everyone we meet.  If our state of being is centered in love and compassion, we communicate that energy to each other.  In the same way, if we are mired in hostility, judgement or resentment, we communicate that too.
The work of the scientist, Masaru Emoto, offers us a wonderful illustration of the power of energetic communication on the molecular structure of water which he documented in a series of amazing photographs.  He found that when positive thoughts and emotions such as love, appreciation, happiness and truth were focused on samples of distilled water, the molecules formed delicate symmetrical crystalline shapes.  On the other hand, when the water samples were sent negative messages filled with hatred and hostility, the water instead displayed chaotic, fragmented structures.
Water makes up approximately 60% of the human body or about 70% of the human brain so it’s easy to see how the energy and intentions we send to others can have such an enormous effect on our well-being.  The message here isn’t that we need to put on a mask of cheerfulness or try to be positive all of the time.  People who are attuned to their own true self will always sense when we are being authentic and when we are putting on a persona or disguise.  What is important to take away is the awareness that through our energy or consciousness, we have an unlimited capacity to send out ripples that will help the planet and it’s inhabitants move in the most evolutionary direction from fear, hostility and unrest to love, compassion, peace and joy.
As we prepare to meditate, let’s consider our centering thought, ‘I use my energy to heal and transform’.  ‘I use my energy to heal and transform’.   Let’s begin.  Please sit comfortably and close  your eyes.  In this moment, go within.  Let go of all thoughts and begin to observe the inflow and outflow of your breath, inhaling and exhaling slowly and deeply.  Now, gently introduce the mantra, repeating it silently and allowing it to flow with effortless ease, Om Ritam Namah.  My intentions and desires are in alignment with, and supported by the rhythm of the universe.  Om Ritam Namah.  Whenever you find yourself distracted by thoughts, sensations in your body or noises in the environment, simply return your attention to mentally repeating the mantra, Om Ritam Namah.  Om Ritam Namah.  Please continue with your meditation for about 6 minutes.
Release the mantra.  Please bring your awareness back into your body, take a moment to rest, inhaling and exhaling slowly and deeply.  When you feel ready, gently open your eyes.  As you continue with your day, carry the sense of inner quiet and expanded awareness with you, reminding yourself of today’s centering thought, ‘I use my energy to heal and transform’.  ‘I use my energy to heal and transform.’ ‘I use my energy to heal and transform.’
Namaste,
Journal Questions: 
  1. Take a moment to review the many environments you were a part of over the course of the last week. How did you show up? What energy did you project at home, work, school, in the grocery store, or while driving? Were you offering yourself in a way that engaged the people around you or pushed them away, isolating yourself? Think carefully and write a candid and detailed review, a personal “how I showed up” inventory.
  2. Now write a “how I choose to show up” version listing five ways you aspire to show up in the world. Consider your observations from question one as you write this new list. Be candid with yourself. How do you want people to experience you? What can you do to ensure that you are showing up in a way that allows the world around you to receive, love and support you? Be specific. As you write you become the change agent of your own reality. Take your time with this exercise.
  3. Design your destiny today! What impact do you want to have today with your family, friends, work team and all who cross your path? How would you like the world around you to experience your presence? What vibration do you want to ripple out into the world? Take your time, and be very specific. Some ideas: I choose to show up sharing the energy of peace, laughter, love, friendship, collaboration, harmony, authenticity, etc. Remember, be gentle with yourself as you practice; this is a daily lifelong journey.
  4. Please reflect on today’s session in your journal.
Day 13
Miraculous Awareness

“The quieter you become, the more you can hear.” —Ram Dass

“Today, as we continue on the journey toward creating miraculous relationships, we explore one of the richest gifts we have to offer others: our undivided attention. In the enlightening stillness of meditation, we will focus on the many gifts available through listening with our ears, heart, and soul.

Consider for a moment the last time you truly felt heard. What a gift it is when another person is truly present, hearing our words as well as receiving all the unspoken messages we send through our energy, body, and nonverbal communication. Listening is a form of mindful attention that brings us fully into the present moment, where miracles can unfold in our relationships and in every area of our lives.

Mindful Moment
Set the intention to have at least one conversation today in which you truly listen with your heart and soul. Give yourself permission to pause your busy inner dialogue. Listen to the words being spoken and make the choice to listen beyond the words to receive the full spirit and potential of the message. With fresh and attentive eyes and ears, witness the miracle of the person before you, seeing them through the eyes of your heart. With this practice you invite true connection, infinite possibility, and abundant love into your life and relationships. “
Today’s Centering Thought:  “I am present.”
Sanskrit Mantra:  “Om Vardhanam Namah”
Oprah:  “Welcome to day 13, Miraculous awareness.  If there is one lesson I have to say I’ve learned during my time on this planet, it is this…the number one thing all people crave is to be seen and to be heard.  It’s just that simple.  The gift of paying attention is a fundamental key to transforming our relationships and you will be surprised at how miraculous your relationships become if you just start paying attention.  Today, Deepak leads us on a journey to hear with our hearts an spirits – not just our ears.  Deep listening allows other people to feel truly heard, to feel received.  As you give this kind of attention to other people, you will soon begin to see and learn so much about them, and also about yourself.  When that gift is returned back to you, you’ll realize how power it is and your relationships will start to shift.  It’s time to breathe, get still and really listen…”
Deepak:  “Artist and author, Kahlil Gibran, offers a unique perspective; the reality of the other person is not in what he reveals to you but in what he cannot reveal to you.  Therefore, if you would understand him, listen not to what he says but rather to what he does not say.
In our fast-paced competitive world, many times the drive to be heard compels us to speak strategically and often.  Our motivation, in many cases, is to be noticed, valued and hopefully accepted.  Have you ever been so busy planning what you’re going to say next, or so eager to share your point of view that you missed what was being communicated to you?  What  if the key to transforming relationships is the simple act of listening?
Are you willing to slow down, trust, and truly receive the words of others?  One of the most precious gifts we can give someone is to listen.  Really listen.  Likewise, we can tell when someone is truly listening and receiving our words.  They don’t interrupt but wait patiently for us to finish what we are saying.  They may also ask questions based on what we have been saying.  This lets us know their minds are not thinking about something else but are genuinely engaged in our conversation.
Ralph Waldo Emerson wrote, ‘who you are speaks so loud I can’t hear the words you are saying’.  If we listen with our hearts, we can feel the emotions behind the words that are being said or not being said.  Sometimes people don’t require a reply.  They simply want to speak a truth that lives within.
When we are committed to nurturing the speaker, and listening intuitively, we will know when to say something and when to simply receive their words.  The greatest gift we can give another is to listen with a heart filled with love, open without judgement and entirely present.  We know that every sentient being on earth is interconnected at the deepest level possible; therefore, we are all mirrors for each other.  When we are fully present with another person, we are practicing a present moment awareness for ourselves.
Gifts come in different forms.  What we do know about giving is that it is on the same continuum as receiving.  When we gift another with our full attention, the gift will be returned to us by another and yet another.   We transform our relationships when we listen with our ears, hearts and souls.
As we nurture one another as the bountiful universe nourishes us, our hearts will be happy and we will lighten up the universe with our gestures of love.  Let’s consider our centering thought, ‘I am present’.  ‘I am present’.
Please sit comfortably and close your eyes.  In this moment, go within.  Let go of all thoughts and begin to observe the inflow and outflow of your breath, inhaling and exhaling slowly and deeply.  Now, gently introduce the mantra, Om Vardhanam Namah.  I nourish the universe and the universe nourishes me.  Repeat the mantra silently to yourself, Om Vardhanam Namah.  Om Vardhanam Namah.  Whenever you find yourself distracted by thoughts, sensations in your body or noises in the environment, simply return your attention to mentally repeating the mantra, Om Vardhanam Namah.  Continue with your meditation for about 6 minutes.  Om Vardhanam Namah.  Just silently.  Om Vardhanam Namah.
Release the mantra.  Please bring your awareness back into your body, take a moment to rest.  When you feel ready, gently open your eyes.
As you travel through your day, contemplate the centering thought, ‘I am present’.  ‘I am present.’ ‘I am present.’
Namaste,
Journal Questions:
  1. Take a moment to think about the different people you have interacted with today and yesterday. How well have you listened? Were you busy in your own thoughts, impatient, or maybe in a hurry to get on to the next task in your life? Or, were you fully present with them? Consider the things that may have stopped you from listening and how you might expand your capacity to listen. Take this time to write in detail about your current listening patterns and how you would like to strengthen the special gift of presence that you have to offer yourself and others. Attention and practice with the art of listening will change your life experience.
  2. Think of someone whom you consider an excellent listener. What is it about how that person is, acts, and responds that lets you know you are truly being heard? Describe in detail what it feels like to communicate with this person and what you notice about his or her listening style.
  3. Take a moment right now to tune into your heart. What messages does it have for you today?
  4. Please reflect on today’s session in your journal.
Day 14
Miraculous Divinity

“Love and compassion are necessities, not luxuries. Without them humanity cannot survive.” —Dalai Lama

“Congratulations on completing two weeks of our challenge! By taking time each day in the inner quiet of meditation, you are cultivating the space for your relationships to flourish.

Today our meditation focuses on seeing with eyes of love. While each of us appears to be a separate individual, we are all inextricably connected at the soul level. We are all expressions of the infinite field of pure potentiality, also known as spirit, God, the universe, source, or whatever name most resonates with you. When we relate to each other from the level of ego or personality, it is easy to get caught up in the struggle for control and approval and the need to be right. But when we relate to each other from the soul level, we experience the expansion of love, joy, compassion, and harmony.”

Mindful Moment
“Today send everyone you encounter a silent blessing. You may want to silently repeat the greeting of namasté: the spirit in me honors the spirit in you. Consider dedicating today to living the true spirit of namasté—giving yourself permission to internally bow to each and every person that crosses your path as you witness, honor and acknowledge the divine spirit that they are.”

Today’s Centering Thought:  “I see through the eyes of my soul.”

Sanskrit Mantra:  “So Hum. I am.”

Oprah:  “Welcome to Day 14, Miraculous Divinity.  First, let’s just take a moment to acknowledge and appreciate ourselves.  We’ve been doing this together now for two solid weeks and I hope you’re feeling as good, as inspired, and more deeply connected to yourself and those around you as I am.  Over the last 7 days, we took the insight from week one and used it to begin to create miraculous relationships by practicing a generosity of spirit using our unique light that is within every one of us to attract that which you are, and simply being grateful for what is.  We’ve developed a keen awareness of the power we all have to manifest more love in our lives.  Today, we’re wrapping up week two by exploring the divinity that exists inside each and every one of us.  How would our relationships change if we saw each other as spirits within a body?  Pure spirits seeing beyond the illusion of these physical bodies?  When we see the beauty and divinity in every one that we encounter, that’s when our relationships deepen and the bonds of our unions strengthen.  You’ve heard Deepak close each one of our meditations with the Sanskrit word, Namaste.  Today, he explains what it translates to and I think you’ll find it to be an exquisite life-giving way to greet each person who crosses our path.  I was so moved by Namaste during my visit to India.  By now, we’re old pros at this so get comfortable and away we go.”  

Deepak:  We have all experienced many different kinds of relationships.  Some may be loving and intimate while others may have stalled or even self-destructed at the ego and personality level.  Whether we are with a person for a lifetime or only a few minutes, the most fulfilling relationships unfold when we see with the eyes of spirit.  This begins with seeing ourselves as we truly are, looking beyond the labels, titles and other temporary identities we take on, and seeing at our essence we are pure love, pure awareness and pure divine spirit.

Spirit is the real you, beyond all divisions of good and bad, desirable and undesirable, lovable and unlovable.  While your personality or ego may suffer from limitations, weakness or unworthiness, your true self is established in peace and joy.  Seeing yourself with the eyes of love makes it natural to see the divine spirit in every one you meet.

The Sanskrit word, Namaste which is commonly used as a greeting in India, means the spirit in me honors the spirit in you.  Namaste is the recognition that we are all expressions of the same infinite divine spirit.  We are soul first and person second. When we reverse the equation, relating first as persons, troubles are inevitable because at the personal level we have our own agendas, likes and dislikes.  But when we relate to each other from the soul, we open the door to miracles.  Instead of dividing ourselves into categories of us and them, we experience a common humanity.

As the  poet Rumi writes so beautifully, ‘Out beyond ideas of right-doing and wrong-doing, there is a field.  I’ll meet you there.’  When the soul lies down in that grass, the world is too full to talk about ideas, language.  Even the phrase each other doesn’t make any sense.

Today in our meditation, and as you go about the rest of your day, I invite you to honor the divine in you and in everyone you encounter.  When feelings of judgement, fear or alienation arise, know that they come from your limited ego self and not who you really are.  Gently release these limiting thoughts and center yourself in the truth of your authentic divine self.  As you see through the eyes of love, everything unlike love will fall away, healing the perception of separation and opening you to the flow of life.

As we prepare to meditate, let’s consider our centering thought, ‘I see through the eyes of my soul’.  ‘ I see through the eyes of my soul.’

Let’s begin.  Please find a comfortable position, placing your hands gently in your lap and closing your eyes.  Just breathe naturally.  With each inhalation and exhalation, relax into the present, inviting your body to release any tension it might be holding on to.  Now gently introduce the mantra, So Hum, repeating it silently and allowing it to flow with effortless ease.  So Hum means I am.  So Hum.  Now repeat it on your own, just mentally.  Whenever you find yourself distracted by thoughts or noises around you, simply return your attention to silently repeating the mantra.  So Hum.  So Hum.  Continue the meditation for about 6 minutes.   So Hum.

Release the mantra.  Please bring your awareness back into your body.  Take a moment to rest, inhaling and exhaling slowly and deeply.  When you feel ready, gently open your eyes.  As you continue with your day, carry the sense of inner quiety and expanded awareness with you, reminding yourself of today’s centering thought, ‘I see through the eyes of my soul’.  ‘I see through the eyes of my soul.’ ‘I see through the eyes of my soul.’

Namaste,

Journal Questions

  1. Describe a time when you experienced and felt very connected to the shift from “I” to “we” in any one of your relationships. What did it feel like? How did you perceive this person? How did you communicate? What was it that made this connection different? Be detailed and specific—as you begin to recognize these qualities and feelings you will be able to cultivate this experience in your relationships with others.
  2. Imagine what your life would be like if you greeted each person that crossed your path in sincere practice of namasté . Visualize yourself clearly seeing the sacred miracle in every person you meet, no matter who they are. Take time to write about what you imagine this practice would feel like. What would change in your life? What holds you back from embodying this practice? Consider making an agreement with yourself to live this practice for one week and watch your life transform.
  3. Ask yourself the question, “Who am I?” and write for ten minutes without stopping or censoring your responses. Allow yourself, even if you do not ordinarily do so, to write freely without worry about spelling, form, or censorship and see what happens!
  4. Please reflect on today’s session in your journal
Day 15
Miraculous Reflection

“We do not see things as they are. We see them as we are.” —The Talmud

Today in our meditation we will explore the mirror of relationship. This is the idea that all of our relationships are a reflection of ourselves. The people we are attracted to are those who have traits that we have, only more so. We enjoy their company because we subconsciously feel that being with them will help us to cultivate and manifest those traits even more in our own lives.  In the same way, we are repelled by people who reflect back to us traits that that are difficult to face in our own selves.

The mirror of relationship is a valuable tool that we can use to see ourselves more clearly and to expand our awareness. As we become willing to embrace the light and shadow that we all possess, we bring love and healing to ourselves and our relationships.

Mindful Moment
Pay attention to the lessons that you can learn from others today. Observe your reactions to the many people who cross your path. When you can see that everyone in the world is simply sharing your own consciousness, you will lose the need to judge others and open to greater understanding and love. With each encounter you have, observe carefully and repeat these words silently to yourself, “In you I see me, in me I see you.”  Feel the compassion in your heart open and witness how the way you see the world begins to change.

Today’s Centering thought:  ” The world is my mirror.”

Sanskrit Mantra:  “Om Bhavam Namah” I am absolute existence, I am a field of all possibilities.” 

Oprah:  “Welcome to day 15, Miraculous Reflection.  Well, here we are.  It’s a brand new week and we get to grow together as we begin the final chapter of this 21 day meditation challenge.  It’s not feeling like such a challenge anymore is it?  Over the last 14 days, we set the spiritual stage for ourselves and then actively explored the many ways to flood ourselves with an abundance of love.  So here we are in week 3 and we’re now ready to thread the pieces together so that we move forward in living a life that is filled with miraculous relationships.  That what we want – every day.  And today, Deepak takes us into deeper into a fascinating aspect of self awareness, an idea that we are truly a mirror for others.  We see ourselves in their reflections.  They are there to teach us more about ourselves.  That is going on all of the time.  When we embrace this understanding, each relationship and every one who crosses our path provides a chance to learn about ourselves and a chance to practice the type of person we hope to attract in our lives.  In that rhythm, that is the rhythm of life, every person opens the door to great insight and transformation.  So, let’s be still as Deepak leads us again to embrace all of who we are and all of the possibilities that follow.  Then meditate with me and Deepak.”  

Deepak:  “You and I are extensions of a universal energy field, all a single entity with different points of view.  Although our senses tell us that what we are looking at is different from us, everything and everybody in the world is simply another version of us.

We are all mirrors for others.  We see ourselves in the reflection of those around us. This is called the mirror of relationships.  By recognizing that we can see ourselves in others, every relationship becomes a tool for the evolution of our consciousness. With increased awareness, we can envision what is possible and grow into our fullest potential.

What we see is not always beauty, sweetness and compassion, yet in order to transform that which no longer serves us into what we truly desire in our hearts, we must embrace both the dark and light of who we are.

One of the most poignant quotes about looking into the mirror comes from an unknown source, explaining the concept so well.  The good you find in others is in you too.  The faults you find in others are your faults as well.  After all, to recognize something, you must know it.  The beauty you see around you is your beauty.  See the best in others and you will be your best.  Give to others and you give to yourself. Appreciate beauty and you will be beautiful.  Admire creativity and you will be creative.  Love and you will be loved.  Seek to understand and you will be understood.  Listen and your voice will be heard.

The world around you is a reflection, a mirror showing you the person you are.  The world is our classroom and teacher.  Seeing ourselves in others is the greatest lesson in life provided that we view ourselves with love, acceptance and without judgement.

Through this lens, we become the reference point.  It is no longer the other imposing a reality upon us.  With blissful awareness, we can use these mirrors to let go of who we were yesterday, and grow to our greatest potential.  A Taoist proverb says ‘We cannot see our reflection in running water.  It is only in still water that we can see it’.

Through our daily practice of meditation, we plant our intention to be the person we know we can be in the silent field of all possibilities.  As we prepare for our meditation, let us take a moment to focus on today’s centering thought, ‘The world is my mirror’.  ‘The world is my mirror.’

Please sit comfortably and close your eyes.  In this moment, go within.  Let go of all thoughts and begin to observe the inflow and outflow of your breath, inhaling and exhaling slowly and deeply.  Now, gently introduce the mantra, Om Bhavam Namah. I am absolute existence.  I am a field of all possibilities.  Repeat the mantra silently to yourself, Om Bhavam Namah.  Om Bhavam Namah.  Continue for about 6 minutes. Om Bhavam Namah.  Om Bhavam Namah.  Just silently in the mind.

Release the mantra.  Please bring your awareness back into your body, take a moment to rest.  When you feel ready, gently open your eyes.  Approach today with certainty as you contemplate the centering thought, ‘The world is my mirror’.  ‘The world is my mirror.’  ‘The world is my mirror.’

Namaste,

Journal Questions:

  1. Consider the people in your life who you are attracted to and make a list of at least ten qualities that they possess. Now think of the people who irritate or repel you and list ten or more of their “undesirable” qualities. As you reflect on these lists, what can you learn about yourself?
  2. When you have a strong reaction to another it can be viewed as a gift. Think about a recent difficult communication you had in your life, and review it with care. Take time to identify and write in detail about the gifts you received through this valuable exchange.
  3. Visualize the type of relationships you would like to attract into your life. Write a detailed description in your journal. What are the qualities and feelings you choose to attract into your life? Describe shifts you would like to see in current relationships. Describe in detail the new relationships you hope to cultivate. Think big and wide; include the full spectrum of relationships that you have or would like to have in your life.
  4. Please reflect on today’s session in your journal.
Day 16
Miraculous Honor

“The world changes when we change. The world softens when we soften. The world loves us when we choose to love the world.” —Marianne Williamson

When we meditate on a regular basis, we develop what is known as “witnessing awareness”—the ability to calmly and objectively observe a situation, acknowledge when we are being triggered, and consciously choose how we want to respond. Instead of feeling stuck in knee-jerk reactions and conditioned patterns of behavior, we free ourselves to make choices that will help us fulfill our deepest desires for love, fulfillment, and happiness.

In today’s meditation we will deepen our experience of witnessing awareness as we practice staying present with our emotions. So often there is a tendency to judge certain feelings as “negative” or “wrong.” We may resist feeling these emotions but this only increases our pain. Every emotion has a valuable message for us, and as we allow ourselves to feel and hold each emotion in loving awareness, our relationship with our self and with everyone in our lives will become more authentic and whole.

 Mindful Moment
Today set the intention to consult your heart before you act on any emotion. Your heart is a reliable guide that helps you experience empathy, compassion, and love. The heart is the seat of emotional intelligence, and it allows you to get in touch with your true self. It nurtures all of your relationships by reminding you to see yourself in the other. See through the eye of your heart and you open the doorway to manifesting the life and relationships you most desire.
Today’s Centering Thought:  “I release and my heart is at peace.”
Sanskrit Mantra:  “Om Anandham Namah – My actions are blissfully free from attachment to outcome.”
 Oprah:  “Welcome to Day 16 – I love this one – Miraculous Honor.  As we learned yesterday, when we feel a reaction from another, it’s actually a lesson pointing out a lesson that we need to learn about ourselves.  We all have been in situations where our last nerve has been tested by somebody else.  It could be someone very close to you or it could be a total stranger.  Today, Deepak speaks to us about the grace that comes to us when you turn a difficult relationship, or even a one time interaction into a positive learning opportunity by reframing our perspective and releasing.   When we choose patience and compassion in response to what feels like stress or irritation, we shift our experience and in return, we receive peace and a new level of personal evolution.  And now it’s time to relax and release as Deepak leads us further down a new path and then together, we prepare to meditate.”
 Deepak:  “Renown mystic and poet, Rumi, writes, ‘If you are irritated by every rub, how will your mirror be polished?  When you feel a negative emotional reaction to a comment or situation, it is a good time to stop, look within and listen to the inner message our soul is attempting to communicate.  While it may seem appropriate to assign blame to another, this choice not only creates separation between ourselves and those around us, it is also a choice that leaves us with a missed opportunity to access valuable insight for our healing and spiritual growth.
When we are tempted to react from emotion, we can ask ourselves if we want to be a prisoner of the past or a pioneer of the future.  There will be people and circumstances that ignite a negative response, pushing our buttons.  Harboring negative feelings can be destructive to our health, well-being and ultimately will push us further from living a life filled with the close, supportive and authentic relationships we desire.
As pioneers of the future, we choose a new path to walk.  One with space to stop, look around and find that glorious view we seek to experience.  From this perspective, the next time we feel reactive, we choose to step back to the position of observer, taking in the terrain, ensuring we mindfully select our best possible next step.  We pause, take a deep breath and begin to explore, noticing the feelings or thoughts which are resting just below the reactive response.
We begin to reframe these reactions as important and interesting trail markers indicating that there is far more to see at this spot than we may have once thought.  Whatever we discover below the surface, whether hurt, self-doubt, shame, sadness, or even residual trauma, is a part of us calling out for loving attention.  As we begin to release the need to assign blame, we open the what is, with presence, honesty and compassion.
Love is the most powerful healing force in the universe.  Our daily meditation practice may at times point us to the trail markers where uneasy feelings live.  We are now equipped with the awareness that we can begin to release those feelings by surrendering them to the healing power of love.  In time, we learn to let go, maybe not all at once, but with a sure and steady intention to live in peace.  Our hearts softened in the inherent well of love opens and bubbles over.
It is here that we experience the miracle of joy, harmony and unity within all of our relationships.
As we prepare for meditation, consider our centering thought, ‘I release and my heart is at peace’.  ‘I release and my heart is at peace.’
Please sit comfortably and close your eyes.  In this moment, go within.  Let go of all thoughts and begin to observe the inflow and outflow of your breath, inhaling and exhaling slowly and deeply.  Now, gently introduce the mantra, Om Anandham Namah.  Repeating it silently, allowing it to flow with effortless ease.  Om Anandham Namah.  My actions are blissfully free from outcome.  Whenever you find yourself distracted by thoughts, distractions in your body or noises in the environment, simply return your attention to silently repeating the mantra.  Om Anandham Namah.  Om Anandham Namah.  Continue with your meditation for about 6 minutes.  Om Anandham Namah.  Om Anandham Namah – just mentally.  Om Anandham Namah.
Release the mantra.   Please bring your awareness back into your body, take a moment to rest.  When you feel ready, gently open your eyes.  As you continue with your day, carry the sense of inner quiet and expanded awareness with you, reminding yourself of today’s centering thought, ‘I release and my heart is at peace’.  ‘I release and my heart is at peace.’ ‘I release and my heart is at peace.’
Namaste,
Journal Questions
  1. Think about what your body feels like at the end of a challenging day. How does accumulated stress manifest in your body, mind and spirit? Do you acknowledge the feelings you have had during the day or do you push them aside or cover them up in the name of moving forward? Take a few minutes to write in detail about the patterns or coping responses you have when dealing with difficult experiences and emotions. Identify and write down three positive response strategies that you can practice to support your sense of peace and well-being. These can be as simple as going for a walk, stretching, or taking a deep breath when feeling anything other than peace.
  2. Are there any particular emotions that you resist or avoid feeling? Choose one emotion you find difficult and write a letter to that feeling expressing why you have struggled to accept it.
  3. What would you like to release today? Write freely.
  4. Please reflect on today’s session in your journal
Day 17
Miraculous Communication

“Kind words can be short and easy to speak, but their echoes are truly endless.” —Mother Teresa

“In the yogic tradition, our ability to communicate with clarity and compassion is governed by an energy center, or chakra, located in the area of our throat.  When the energy in our throat chakra is flowing freely, we’re able to express our truth without worrying about being judged or misunderstood. We’re also able to listen with our heart, truly hearing the messages other people are sending us. When the energy of our throat chakra is congested, however, we may feel anxious about how other people will react to our views and we are likely to censor ourselves. We may also find it difficult to listen with an open heart and an open mind.

Today in our meditation together we will focus our attention on expanding the flow of energy in our throat chakra, holding the intention to communicate with clarity, compassion, and honesty.

 Mindful Moment
Today we invite you to try a conscious communication practice rooted in the Buddhist tradition. Before you speak, ask yourself these four questions:  Is what I’m about to say kind? It is true? Is it necessary? Does it improve upon the silence? If you can answer yes to all four questions, then your words will resonate with authenticity and love. Consider posting these four questions somewhere you will see them each day, maybe adding them to the wallpaper on your phone. Each carefully delivered communication will provide you with abundant blessings.”
Today’s Centering Thought:  “I fearlessly speak my truth with love.”
Sanskrit Manta:  “Om Ritam Namah – My actions and intentions are supported by cosmic intelligence.”
Oprah:  “Welcome to Day 17, Miraculous Communication.  Virginia Wolf said it – ‘If you do not tell the truth about yourself, you cannot tell it about other people.’  There area  million things that can block us from telling our truth – insecurity,  the fear of being judged, feeling unworthy.  Today, Deepak shares with us about how being honest with ourselves and others can immediately create rich and satisfying connections in all areas of our lives.  When we consciously create a communication style that feels safe, confident and authentic, we enter into our relationships with a higher level of integrity and our very presence becomes love-filled and supportive.  If everything you say and do shows the world who you are, let it be your truth – authentic truth and divine.  As we prepare to listen to Deepak and meditate together, let’s set the intention to feel safe, confident, compassionate, and courageous with each breath in and each breath out.”
Deepak:  “The expression center, the fifth chakra, is also known as the throat chakra.  It is the first chakra on the body to focus on the spiritual plane and is also the bridge between the lower and upper chakras.   One of it’s functions is to enhance the ability to speak our mind.
When we speak from our true self, our words are positive.  They inspire and lift everyone in our world.  As we communicate authentically, our relationships grow, our connections with each other and the world around us deepen.  Likewise, an under-active throat chakra results in being hesitant to voice our opinions, not wanting to be judged or misrepresented.  Instead of expressing what we would like to express, we tend to keep our desires, needs and opinions to ourselves.  An overactive throat chakra results in speaking more than listening.  Both of these conditions come from a feeling of insecurity that stems from the ego.
To find the mid point is to balance the chakra.    A balanced chakra works as a dependable filter for communication.  Once the energy is flowing, we know we will speak the right words.  People with balanced centers of communication are skillful in expressing their needs in ways that are life supporting.  As we find balance, our words will emanate from love and express that love from the very core of our being, speaking our truth.  Not a personal human truth, but timeless truth.
Let’s set the intention to cultivate an attitude of curiosity and innocence as we live our lives and lovingly speak our truth.  Notice our deep inner security develops within as our soul recognizes that all is well.
As we prepare for meditation, consider our centering thought, ‘I fearlessly speak my truth with love’.  ‘I fearlessly speak my truth with love.’
Let’s begin.  Please find a comfortable position, placing your hands gently in your lap and closing your eyes.  Just breathe naturally.  With each inhalation and exhalation, relax into the present, inviting your body to release any tension it might be holding on to.  Now, gently introduce the mantra, Om Ritam Namah.  My actions and intentions are supported by cosmic intelligence.    Repeating it slowly, allowing it to flow with effortless ease.  Om Ritam Namah.  Om Ritam Namah.  Om Ritam Namah.  Please continue with your meditation for about 6 minutes.   Om Ritam Namah.  Just mentally.  Om Ritam Namah.
Release the mantra.   Please bring your awareness back into your body, take a moment to rest, inhaling and exhaling slowly and deeply.  When you feel ready, gently open your eyes.
As you continue with your day, carry the sense of inner quiet and expanded awareness with you, reminding yourself of today’s centering thought, ‘I fearlessly speak my truth with love’.  ‘I fearlessly speak my truth with love.’  ‘I fearlessly speak my truth with love.’
Namaste
Journal Questions:
  1. What truth does your soul long to express? Try not to over-think this question; write freely just letting it flow.
  2. How comfortable are you at expressing your needs? If this is difficult for you, remember that communication is a skill set that you can develop with practice. It begins with identifying your needs. What do you need right now?
  3. What action steps might help you expand your ability to communicate with clarity, love, and conscious intention? Some ideas: identify a support person and schedule a regular check-in time for mutual support in communication development, write in a daily journal, take a class or read an article on conscious communication.
  4. Please reflect on today’s session in your journal
Day 18
Miraculous Independence

“Remember always that you not only have the right to be an individual, you have an obligation to be one. ” —Eleanor Roosevelt

“In today’s meditation we will reflect on the beautiful truth that we are already whole. We were created by universal intelligence as a complete expression of love, wisdom, and happiness. If we feel like something is missing, it is because we are seeing through the eyes of our ego-mind, which has a limited perspective of our infinite, divine nature.

With the realization that we already have everything we need and desire, we give up the exhausting search to find that person or situation or achievement to make us feel whole. We stop waiting for someone to complete us and open to the love that is right here, right now, in our own heart.  And, from that boundless well of spirit, we are free to share the deepest experience of love with the people in our lives.”

Mindful Moment
“Begin to write your own love story today by treating yourself as the most precious being in the universe. Throughout the day, ask yourself, What is the most loving thing I could do for myself right now? What is the most loving way I could treat myself? Listen to the response of your heart and follow its guidance.”
Today’s Centering Thought:  “All I seek is within.”
Sanskrit Mantra:  “Om Bhavam Namah  – I am absolute existence.  I am a field of all possibilities.”
Oprah:  “Welcome to Day 18, Miraculous Independence.  As we begin to live miraculous relationships, you might be surprised to uncover where the love we’re all seeking exists. It’s already within us.   I always quote Glenda the Good Witch when she always told Dorothy, ‘you had the power all along’.  But the truth is, we also have the love.  It’s within us all along.  In this way, each of us comes into this world already whole, complete in our relationship to self and spirit.  You don’t believe me?  Look at babies.  Today, Deepak leads us to see how that completion of the whole allows our relationships with others to expand and evolve.  And now, as we love our whole selves, we come together as fully formed individuals, joining one another as co-creators on this adventure.  Let us breathe.”
Deepak:  “A line from a popular movie says, ‘you complete me’, yet a sense of wholeness cannot and does not come from another person.  It is important to remind ourselves that we are already complete, created by universal intelligence to be a divinely loving, lovable and loved being.  We are the total complete package.
Looking outward for our good is a desire of the ego which craves validation from outside sources, mainly opinions from others.  Going within and reconnecting with our higher self  reaffirms that validation comes from the inside, the home of pure love and acceptance.
Our sense of wholeness must come from self referral which is using our soul as the reference point instead of seeking approval elsewhere.  Sometimes, in order to find love, we believe we have to have a fit body, perfect skin and fashionable clothes.  Chasing what we are told is perfection is an exhausting exercise that takes valuable time and energy, energy that could be spent contemplating and living our magnificence.
The love we are looking for is looking for us, inside of ourselves in the very core of our being.  Renowned mystic and poet, Rumi, writes, ‘your task is not to seek for love but merely to look for and find all the barriers within yourself that you have built against it’.  Letting go of barriers is so much easer than chasing perfection. Chasing something requires effort.  Letting go takes none.  In fact, release is energizing.
When you pay attention to the desires of your heart which become evident through meditation, they guide you into the highest expression of yourself.  That expression is pure and unlimited love, both for yourself and for others.
Commit to loving yourself today.  Treat yourself as if you were the most precious being in the universe – because you are, and you will open the gateway to all the love you have ever wanted, needed or desired.
As we prepared for our meditation, let’s consider our centering, though, ‘All I seek is within’.  ‘All I seek is within.’
Please sit comfortably and close your eyes.  In this moment, go within.  Let go of all thoughts and begin to observe the inflow and outflow of your breath, inhaling and exhaling slowly and deeply.  Now, gently introduce the mantra, Om Bhavam Namah. I am absolute existence.  I am a field of all possibilities.  Now repeat the mantra silently to yourself.  Om Bhavam Namah.  Om Bhavam Namah.  Whenever you find yourself distracted by thoughts, sensations in your body or noises in the environment, simply return your attention to mentally repeating the mantra.  Om Bhavam Namah.  Just silently.  Om Bhavam Namah
Release the mantra.    Please bring your awareness back into your body.  Take a moment to rest.  When you feel ready, gently open your eyes.  As you walk through the day, contemplate our centering thought, ‘All I seek is within’.  ‘All I seek is within.’ ‘All I seek is within.’
Namaste
Journal Questions:
  1. When you hear the words, “You are completely loved and completely lovable,” how easily can you embrace the truth of this statement? Describe the thoughts and feelings you have in response to this statement. As you observe your current state with frequency, you gift yourself with the opportunity to open just a little more each time, expanding to receive the love you seek.
  2. What negative self-belief would you like to release? Write a good-bye letter to this belief thanking it for the lessons that you received. Visualize the belief leaving your body and your mind. When you are done, write one positive affirmation to fill that newly open space in your being with love and light.
  3. What are three things you can do today to treat yourself as the most precious being on the planet?
  4. Please reflect about today’s session in your journal.
Day 19
Miraculous Union

“It is not our purpose to become each other; it is to recognize each other, to learn to see the other and honor him for what he is.” —Hermann Hesse

“Today, our meditation is dedicated to sacred love and the experience of union in our relationships. As we have explored, love and spirit are the same force. At the core of every being there is only love, because the core of every being is only spirit. The two are the same—an abstract, unifying force that is all pervasive.

When we awaken to our essential loving, spiritual nature, we let go of old fears and defenses and connect with others in love. As we recognize the spirit in everyone we meet, we feel a deeper sense of peace, acceptance, and compassion. Our perspective shifts from “I” to “we,” and in this space of expanded awareness, miracles unfold.”

Mindful Moment
“You are more powerful and influential than you think! Today use this influence to change the world. Take a few moments to visualize an energy pulse that is filled with love and peace for all. One way to cultivate energy is to clap your hands once and when they touch with impact begin to rub them together, back and forth. Feel and visualize the heat growing and expanding between your hands. Hold this energy ball as if it is the most precious gift you have to offer to the world in this moment. Allow your hands to separate and feel the energy grow within the space between your hands. Open your hands, sending this tangible loving intention to someone you know or to everyone in the world. Once you have offered your gift, let go, knowing that your love has already been received. “
Today’s Centering Thought:  “I radiate love”
Sanskrit Mantra:  “Sat Chit Ananda – In unity I experience the state of truth, pure being, and bliss “
Oprah:  “Welcome to Day 19, Miraculous Union.  Yesterday, we found strength in the knowledge that on our own, we are each perfectly complete beings.  Today, Deepak helps us advance to the next level by moving from the ‘I’, to the sacred ‘we’, loving spirits coming together in balanced unity.   By now, our relationships exist at a place of service, service to self and service to those around us.  Since you are already whole and know it, there is nothing you need take from another.  Instead, consider what you are uniquely able to offer to others.  When we choose to live life open to giving instead of  longing for other people to fill a need for an empty space within us, our relationships then start to blossom into balanced, bountiful and joyful exchanges.  Focus your energy on being open and present to love, and being loved as we moved into our meditation”
Deepak:  “At this point in our journey together, we begin to live a life filled with the blessings of miraculous relationships, choosing love as the guiding quality in our interaction with others.
As we learn to radiate love, we can transform this question, ‘what can I get out of this situation’ to ‘how can I contribute to your peace and well-being’.   When that becomes the ongoing question of our life, we are truly living our most profound dharma – to live, to love, and to be loved.
David Simon, in The Ten Commitments, describes what it means to commit to love. The first step is to relinquish the ‘I’ in all relationships and move to a more expanded sense of ‘we’.  Dr. Simon explains, as you become more self-reflective, your sense of identity begins to expand.  When you feel centered, open and comfortable, the gates to your heart begin opening.  That is when love becomes sacred.  In this space, we live a life filled with the miracles available to us through each and every relationship.
An open heart is an inclusive heart.  In sacred love, your loving becomes less like a laser beam, shining on one person and more like rays of sunlight.  Feeling comfortable within yourself, your inner contentment effortlessly helps those around you feel more comfortable.
Your ability to connect with others supports more fulfilling relationships on all levels.  As you become more open to seeing yourself as an expression of the sacred, you begin to see others in the same light.  That’s when compassion rules.
Compassion is the divine expression of love.  A heart filled with compassion is broadcasting the message, ‘I recognize you, I know you, I accept you.’  A compassionate heart tapping into the ocean of unconditional acceptance flows  in waves of love.
In the words of the great poet, Kahlil Gibran, ‘Love has no desire but to fulfill itself; to melt and be like the running brook that sings it’s melody to the night; to wake at dawn with a winged heart and give thanks for another day of loving.  You are loved, loving and utterly lovable.
Take the love that bubbles within your being and radiate it out to the world.  As you give love, it will be returned, multiplied and abundantly ever present.
As we prepare for our meditation, let’s take a moment to focus on the centering thought for today, ‘I radiate love’.  ‘I radiate love.’
Please sit comfortably and close your eyes.  In this moment, go within.  Let go of all thoughts and begin to observe the inflow and outflow of your breath, inhaling and exhaling slowly and deeply.   Now, gently introduce the mantra, Sat Chit Ananda which is truth, pure being and bliss.  Repeat the mantra silently to yourself.  Sat Chit Ananda. Sat Chit Ananda.   Whenever you find yourself distracted by thoughts, sensations in your body, or noises in the environment, simply return your attention to mentally repeating the mantra.  Sat Chit Ananda.  Please continue with your meditation for about 6 minutes.   Sat Chit Ananda.  Just silently.  Sat Chit Ananda.
Release the mantra.   Please bring your awareness back into your body, take a moment to rest, inhaling and exhaling slowly and deeply.  When you feel ready, gently open your eyes.
Approach today gently and contemplate our centering thought, ‘I radiate love’.  ‘I radiate love.’  ‘I radiate love.’
Namaste

 Journal Questions:

  1. How connected do you feel to your friends, family, and the other people in your life? Identify three ways that you can cultivate an expanded sense of connection, love and peace with these and all people.
  2. Reflect on and write down the ways in which you are contributing to the peace and well-being of those in your family, your circle of friends, colleagues, strangers and your community.
  3. What does “miraculous union” mean to you? Write your thoughts out in detail; as you increase your awareness and expand your clarity, the universe is better able to deliver that which you seek.
  4. Please reflect on today’s session in your journal.
 
 

Day 20
Miraculous Forgiveness

“To be wronged is nothing, unless you continue to remember it.” —Confucius

“Today our meditation and discussion focus on the gifts of forgiveness. If we want to experience loving, life-long relationships, we need to be able to let go of grievances, hostility, and anger. These feelings keep us mired in the past and weighed down with emotional pain. Ultimately, forgiveness is a gift we give to ourselves. It is an act of grace that restores the memory of wholeness.

It’s important to remember that forgiving is different from condoning an action that created pain for us or for others. Healthy relationships require healthy boundaries and are an important part of loving and honoring ourselves and each other. We can practice forgiveness even when we have chosen to discontinue a relationship due to unacceptable behavior. Sometimes we have to forgive someone many times before we finally let go of all the emotional residue of the past. Once we take steps to restore peace in our heart, we will feel a shift. We will feel lighter as we expand our capacity for love, compassion, and healing.”

Mindful Moment
“Is there someone in your life you that you have not forgiven? In many cases, the person we most need to forgive is ourselves.  Today have the intention to practice forgiveness. Encourage even the slightest hints of forgiveness, release, and compassion.  If feelings of hurt and anger arise, tell yourself, I am willing to see this situation with love. I am willing to let go. Be gentle and patient with yourself as you hold the intention to heal and forgive.”
Today’s Centering Thought:  “Forgiveness is for me.  Forgiveness sets me free.”
Sanskrit Mantra:  “Om Vardhanam Namah – I nourish the universe and the universe nourishes me.”
Oprah:  “Welcome to Day 20, Miraculous Forgiveness.  The most powerful definition of forgiveness I’ve ever heard is this…giving up the hope that the past could have been any different.  Letting go of the past that we thought we wanted.  You know?  Those words can absolutely set you free in your life and in your relationships if you allow them to, because letting go is a choice.  You limit yourself to being open to other people when you hold on to pain and hold on to resentment.  And that hurt feeling you’ve been feeling for so long is nothing more than your ego response to a person or situation and the truth is, you are choosing to let that feeling hold power over you.  To find forgiveness is to find freedom and the moment that you gain that, you liberate your own well-being as well as making room inside for more compassion for everybody else around you.  So today, unburden your mind and release your spirit as Deepak helps us find the courage to let go.  Then we’ll meditate in the spirit of courage and forgiveness.”
Deepak:  “Dr. Martin Luther King, Jr wrote ‘forgiveness is not an occasional act; it is a constant attitude’. This level of consciousness, when integrated into daily life begins to transform our relationships along with our health and well-being.  Forgiveness begins with the recognition that actions perceived as hurtful or wrong are perception of the ego, not the higher self.
The ego moves us to seek justice or revenge, to right a perceived wrong.  The higher self, however, knows that the universe will rebalance all actions at the appropriate time in the appropriate way in accord with the whole cosmos, not just the view of one person’s hurt feelings.
When you forgive, you are allowing that process to unfold instead of holding on to your ego’s point of view. Forgiveness is a courageous act of trust and compassion, one that comes with the bountiful reward of healing, love, light and liberation for our bodies, minds and spirits.
When we find that we are holding on to pain or resentment connected to a person or situation, we are, in essence, holding on to memories from the past.  On this journey, we’re now choosing to live love in every moment.  Love exists not in the past but in the present moment.  The beauty of this choice is that as we forgive another, we are actually choosing freedom for our own soul.
Through forgiveness, we free ourselves from attachments to the past and we clear encumbrances that constrict our heart, helping to expand our ability to love and be loved.
As we embrace the practice of forgiveness, we recognize that this natural process brings us closer to our essential nature and is part of our spiritual evolution.  Each time we let go of emotions connected to the past, we invite increased peace and well-being into our lives.  People, situations and circumstances begin to fall into place.  Love and joy come to you and flow from you effortlessly and life becomes a rich and treasured adventure.
As we prepare for meditation, consider our centering thought, Forgiveness is for me. Forgiveness sets me free. Forgiveness is for me.  Forgiveness sets me free.
Please sit comfortably and close your eyes.  In this moment, go within.  Let go of all thoughts and begin to observe the inflow and outflow of your breath, inhaling and exhaling slowly and deeply. Now gently introduce the mantra, Om Vardhanam Namah.  I nourish the universe and the universe nourishes me. Repeat the mantra silently to yourself, Om Vardhanam Namah.  Om Vardhanam Namah.  Whenever you find yourself distracted by thoughts, sensations in your body or noises in the environment, simply return your attention to mentally repeating the mantra, Om Vardhanam Namah.  Continue with your meditation for about 6 minutes.  Om Vardhanam Namah. Just mentally.  Om Vardhanam Namah.
Release the mantra.    Please bring your awareness back into your body, take a moment to rest, inhaling and exhaling slowly and deeply.  When you feel ready, gently open your eyes.
Approach today with certainty as you contemplate the centering thought, forgiveness is for me, forgiveness sets me free.  Forgiveness is for me.  Forgiveness sets me free. Forgiveness is for me. Forgiveness sets me free.
Namaste
Journal Questions:
  1. Can you recall an experience in which you were able to forgive someone? What gifts did you receive in forgiving?
  2. Is there someone you need to forgive in your life? If you are resisting forgiving that person, write about how it will feel to gently release the burden of judgment. What will it feel like to have this open space in your body, mind and spirit? Take your time with this exploration.
  3. If the person you need to forgive is yourself, consider writing yourself a letter from the perspective of your true Self, offering compassion and forgiveness.
  4. Please reflect about today’s session in your journal.

Today’s Centering Thought:  ”Love begins with me”

Sanskrit Mantra:  ”Aham Brahmasmi – “The core of my being is the ultimate reality, the root and ground of the universe, the source of all that exists.”

Oprah:  ”Here we are already – Day 21, Miraculous living.  Deepak and I are so grateful that you chose to stay the course and open yourself up to the powerful shift that begins when you choose love in every moment with every person.  Over these three weeks together we have gained the knowledge that each one of us is a perfect miracle with the potential to co-create a perfect, infinite existence with other people and, of course, with spirit as we create connections that are balanced, connection that are in harmony with ourselves and everyone around us.  So as you go out into the world armed now with these gifts, it is my hope that you will continue to meditate because, this I know for sure, that being still every day leads you to more peace, to more joy and to more love in your life and your truly miraculous relationships just become more and more abundant.  So I thank you with all that I am for going on this wondrous journey with us  Now let’s settle into our final day together.  I don’t even need to say it – you know what to do”

Deepak:  ”It has been such an honor to share this special journey with you.   Thank you for participating in our global community.  During our time together, we have followed a path leading us home to our own grounded being, to the infinite unbounded spirit that is our true nature.
We have shed the burden of self-judgement and fear, opening ourselves to the gifts of gratitude, forgiveness, compassion and joy.  As you reflect on your journey, how has your inner unfolding affected your relationships in your daily life?  Where do you notice shifts?  What are the themes or meditations that have resonated most deeply for you?
Our journey to the heart of love is a return to wholeness.  It is about remembering that we are completely loved and completely lovable because our essential nature is love.
As we come to know our own intimate wholeness, we also begin to realize that separation is only an illusion.  At the level of spirit or consciousness, we are all inextricably connected.
By spending time on the inner quiet of meditation, you go beyond ego mind’s fears and unrest and get in touch with your soul.  As you go deeper into meditation, thoughts of separation drop away and you enter a state of unity consciousness.
This experience of inner silence refreshes your mind allowing it to gently unravel conditioned thought patterns, freeing you to become who you really are and allowing you to see others as they really are.   This clearing at the soul level is the basis of peace.
As you continue your journey to the heart, remember that you are a beacon of consciousness.  Whatever mistakes you have made about who you are is temporary. Your true identity has remained untouched.  You have never sinned against it or affected it in any way except, perhaps, to lose touch with it.
Know that you are a miracle and that you have a unique place in the cosmic plan. You are here to be the presence of love.  You are here to be the presence of joy.  You are here to be the presence of peace.
As we prepare to meditate, let’s consider our centering thought.   ‘Love begins with me.  Love begins with me.  Love begins with me.’
Now let’s begin.  Make yourself comfortable, placing your hands gently in your lap with your palms open, closing your eyes.  In this moment, gently guide your awareness within to that place of inner quiet where we experience our connection to the higher self.  Let go of all thoughts and begin to observe the inflow and outflow of your breath.  With each inhalation and exhalation, allow yourself to become more relaxed, more comfortable, more at peace.  Now, gently introduce the mantra, repeating it silently to yourself and allowing it to flow with effortless ease, Aham Brahmasmi.  The core of my being is the ultimate reality, the root and ground of reality, the source of all that exists.  Aham Brahmasmi.  Now repeat it on your own, just mentally.  Aham Brahmasmi.  Aham Brahmasmi.  Whenever you find yourself distracted by thoughts in your mind, sensations in your body or noises in your environment, simply return your attention to silently repeating the mantra.  Aham Brahmasmi.  Aham Brahmasmi.  Please continue with your meditation for about 6 minutes.
Release the mantra.   Please bring your awareness back into your body.  Take a moment to rest, inhaling and exhaling slowly and deeply.  When you feel ready, gently open your eyes.  Reflecting on our time together, I have deep gratitude for your presence in our community.  The journey has enriched my life.  I wish you many blessings for peace, health, joy and abundant miraculous relationships.  As we live our lives, lets carry this essential truth close to our hearts each and every day.  Love begins with me.  Love begins with me.  Love begins with me. Namaste
 Journal Questions:
  1. What have you found most valuable in the 21-day experience of Miraculous Relationships?
  2. In what ways have you become more loving to yourself?
  3. How is your meditation practice deepening your relationships
  4. Please reflect on today’s session in your journal.

 

 

Day 22
Miraculous World

“I alone cannot change the world, but I can cast a stone across the waters to create many ripples.” —Mother Teresa

Welcome to the bonus day of our 21-Day Meditation Challenge. Today we offer a special guided meditation dedicated to expanding the experience of love, peace, and well-being for all beings everywhere.

At the deepest level, we are all energetic, spiritual beings, inextricably connected to everyone and everything. As we focus our attention on the expansion of love, compassion, and equanimity, the light of our awareness will radiate out into the universe, elevating the collective consciousness of the world.”

Mindful Moment

“Today as you enter the stillness and silence of meditation, hold the intention that everyone in the world is experiencing love, wholeness, and peace in their heart. Visualize each person on our planet receiving your loving intention. Connect with and trust your inner knowing that as you send healing thoughts to yourself and others, that vibration travels out into the world and makes a difference. Know today that you have a vital role in the collective experience of our people, that you can change the world one meditation, one loving moment at a time.”

Today’s Centering Thought:  “We are one.”

Sanskrit Mantra:  “Om – Om is known as the universal sound.  Repeating ‘Om’ honors our connection to the universe.”

Oprah:  All right, so we’re baaaack.  For one extra day.  With something special to share.  I thought you all would like this.  Miraculous world.  Each session we’ve had together has allowed us to expand in wisdom, peace, joy, love, as a global community of meditators.  That is just a beautiful thing.  And again, I thank you.  We’ve been blessed to easily unite – with just a click.  So many others around the  world lack this technology that we’re all experiencing here together.  Today’s meditation has been created especially with these global family members in mind, sending our purest intentions and love.  All of them will activate a ripple of peace and support.  Together we can move toward a shift in our collective consciousness, inviting every single person on our big old beautiful planet earth to experience a deeper connection to their divine essence and their very own chance to experience miraculous relationships.  So we join our minds, our hearts and spirits together.  Let’s get comfortable one last time in this loving community we’ve all created, and join Deepak as he guides us in our final meditation.  A shared journey, unleashing our true potential as a miraculous world. Namaste.

Deepak:  “Welcome back.  It is a joy and a gift to have one more day to spend with you.  Over the past three weeks, we have come together in the spirit of love, awakening to the truth that at the soul level, we are all inextricably connected. Therefore, any step we take to expand our own level of awareness ripples out into the universe, helping to elevate the collective consciousness.

Today, I want to guide you in a visualization meditation dedicated to expanding the experience of love, peace, and well-being in our global community.  A  great wisdom teacher said, ‘when we are firmly established in non-violence, all beings around us cease to feel hostility.’

With the gift of our consciousness, we all the have potential to heal the illusion of separation and create peace on the planet.  As we prepare for meditation, let’s consider our centering thought, ‘We are one’.  ‘We are one.’  ‘We are one.’

Let’s begin.  Take a comfortable seat and close your eyes.  Together, let’s take some long, deep, conscious breaths.  Come fully into this moment and turn your attention to the one who is aware of your every breath and your every heart beat.  This silent witness is your soul, eternal and unlimited.  Your soul is always there, whispering messages of love, guiding you in joy, sending you gifts of inspiration and hope.

When we become quiet, we can hear the voice of our soul and we can feel the peace and love that make up our essential nature.  Breathe easily and fully, dropping into the timeless open realm of spirit.  There is nothing to do and no where to go.  We are all here together, simply being, feeling all the love, joy and stillness that is always beneath the thin surface of our thoughts.

With each breath, let go a little more, opening to the eternal now.  With your next breath, send your impulse of love and peace to someone you care for deeply.  Now, send your love and peace to someone in need, feeling the light of your soul extending beyond your body and enveloping that person in a warm embrace.

Now let’s join together in sending love and compassion to everyone on the planet, feeling our spirits as one.  Let’s offer our intention to live as the presence of love and peace, knowing that in this very moment, we are expressing the entire universe through our consciousness.  As we embody the qualities we most cherish, the world will reflect our consciousness.

Now, take another slow, deep breath while silently repeating our mantra for today. Om.  Om.  Om is known as the universal sound.  Repeating Om honors our connection to the universe.  Om.  Om.  Om. Now repeat it on your own, just mentally.  Om.  Om.  Om.  Whenever you find yourself distracted by thoughts in your mind, sensations in your body or noises in the environment, simply return your attention to silently repeating the mantra.  Om.  Om. Continue with your meditation for about 6 minutes.

Release the mantra.   Please bring your awareness back into your body.  Take a moment to rest.  When you feel ready, gently open your eyes.

Thank you for being part of the journey to the heart of love in our shared visualization for peace, both within and in the world.  It has been my privilege to be your guide over the past three weeks as we have taken a deep dive into the truth of who we really are by connecting with our own infinite capacity for love, happiness, peace and evolution in all of our relationships.  As your journey unfolds, I encourage you to spend time each day in inner quiet, getting in touch with your own soul and listening to its messages of wisdom and love.  Please allow today’s centering thought to stay with you always, ‘We are one.’   ‘We are one.’  ‘We are one.’

Namaste,

Journal Questions:

  1. Reflect on the Miraculous Relationships experience; what do you want to share from your journey with others?
  2. What intention or blessing would you like to activate and send out as a ripple of love and light to your family, friends, community, and ultimately the world
  3. What intention would you like to set as you continue on your personal path of love?
  4. Please reflect on today’s session in your journal.

Oprah and Deepak 21 Day Meditation Challenge – Perfect Health


My notes from the Perfect Health 21 Day Meditation with Oprah and Deepak Chopra

Day 1:  The Journey to Perfect Health

The Journey to Perfect Health “It is health that is the real wealth and not pieces of gold and silver.  Mahatma Ghandi
“Perfect health is not only a possibility in our lives, but it is our natural state. As human beings, each aspect of our physiology seeks balance and optimal performance. Over the course of this meditation challenge, we’ll gain knowledge to enable us to assist our bodies in this amazing, natural process so that we can enjoy a lifetime of wellbeing and joy.”

Mindful Moment

“Set one intention for your journey toward perfect health. Remain open to all possibilities as you embrace the vision of your best self. If you wish, write a letter to your future self.”

Today‘s Reflection/Journal Questions:
1.  What does perfect health mean to you?
2.  As you seek perfect health, what would you most like to improve?
3.  How would your life transform if you felt completely vibrant and strong?

Today’s Centering Thought:  I commit to living perfect health.

Today’s Sanskrit Mantra: Om Bhavam Namah – I am absolute existence.  I am a field of all possibilities

Oprah opens with welcome.  We’ll explore how we all can take control of creating perfect health in our lives.  During week one, we will prepare ourselves for creating a greater understanding of what our bodies and minds are capable of.   In our second week, we learn techniques to invite balance into our lives.  In week three, we’ll integrate all of these techniques so that we can truly begin to live perfect health.

Deepak Chopra:  There exists in every person a place that is free from disease, that never feels pain, that is ageless and never dies.  When we journey to this place, limitations that we commonly accept cease to exist, are not even a possibility.  This is the place called perfect health.  Stepping into this realm, no matter how brief these visits may be, can bring profound transformation and healing.  In this state of true mind, body, spirit connection, all previous assumptions about ordinary existence disappear and we experience a higher, truly ideal reality.

Sometimes our health is less than perfect but we need to understand that is not our permanent state.  It’s only a snapshot.  Think for a moment about a photo you have taken, perhaps on the beach.  In the picture there are particular elements arranged in a particular way – waves crashing at high tide, birds gliding through the air, a couple strolling side by side along the waters edge.  If you were to go back the next day, or even the next hour, the scene would be completely different.  It’s the same for our bodies.

Each moment is different from the last.  So while we can believe the diagnosis, we needn’t believe the prognosis.  We are the controllers of our own physiology and we can take steps to restore our health and vitality.  We can train our brain to think in new ways and choose nourishing habits that help us connect with perfect health more frequently in our lives.

The brain stores are beliefs and retrieves them as thoughts and can cause us to experience negative feelings.  To shift such views, we must invite our minds to be our allies.  As we do this, we’ll become more open to break-through thinking, raising our expectations higher than we ever thought possible, and finding creative solutions to make what we envision come true.  Embarking on our journey to perfect health, we begin by forming new pathways in the brain to move us from the level of the problem to that of the solution and by examining our current beliefs and creating fresh perceptions we can live more vibrant and rewarding lives.

As we settle in for meditation, lets consider our centering thought:  I commit to living perfect health.  I commit to living perfect health.  Let’s begin

Find a comfortable position.   Place your hands gently in your lap and close your eyes.  Begin to observe the inflow and outflow of breath.  With each inhalation and exhalation, allow yourself to become more relaxed, more comfortable, more at ease.

Gently introduce the mantra that allows you to connect to this memory of wholeness, repeating  the mantra mentally and allowing it to flow with effortless ease.  Om bhavam namah.  Om bhavam namah.  This means I am absolute existence.  I am a field of all possibilities.  Om bhavam namah.  Whenever you find yourself distracted by thoughts, sensations in your body or noises in the environment, simply gently return your focus to mentally repeating the mantra, om, bhavam namah.  Continue this for about five minutes.

It’s time to release the mantra.  Take a moment to rest, inhaling and exhaling slowly and deeply.  When you feel ready, gently open your eyes.

As you continue with your day, carry with the knowledge that simply with a change of mind, you can change your life.  Contemplate the centering thought.  I commit to living perfect health.  I commit to living perfect health.  I commit to living perfect health.

Namaste

Day 2: The Nature of Perfect Health

The Nature of Perfect Health “To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”  Buddha
“Today, we discuss how it is our evolutionary impulse to progress in our lives, to seek and attain balance, and to be healthy and strong.While our bodies naturally move toward balance, there are things we can to do aid in this process. For instance, we can send our bodies messages of love and support by eating nourishing foods, getting proper rest, and engaging in activities that make us feel truly alive. So, as we begin to understand how our bodies take care of us, we also learn how we can better take care of our bodies.”

Mindful Moment

Consider an area in your life where your self-talk is not supporting your wellbeing. We invite you to replace that thought with a message that demonstrates self-love. Hold that thought as your affirmation for today.

Today’s Reflection/Journal Questions:
1.  How does your body let you know when it is feeling stressed, tired, overworked?
2.  Describe how your body feels when you eat a non-healthy meal. What does it feel like when you have a healthy meal?
3.  What positive messages can you send your body today to demonstrate self-love and support?

Today’s Centering Thought: Balance is my true nature
Today’s Sanskrit Mantra: Yum, Yum, Yum – Repeating Yum enlivens the heart chakra

Oprah:  What does perfect health look like in our daily lives?  That’s a question you need to ask yourself.  Is it in our nature to become sick once in awhile or can we really always be well?  Our bodies are constantly providing messages to us to help us stay balanced and keep us healthy and intuitively we know that when we heed these signals, we thrive.  Deepak is going to introduce us to the ancient science of  Ayurveda, which is centered on longevity and well being.  He’ll give us steps to ensure that we experience good health throughout our lives.  We can work in concert with our bodies to achieve lifelong health and vitality.

Deepak:  Ayurveda is a 5,000-year-old science that in Sanskrit means wisdom of life, or the science of longevity.  The ancient sages of Ayurveda boldly and wisely ask the ultimate question, Must we become sick and grow old?  Their answer was No.  We can be immune to illness and decline and disorders can be prevented or reversed as long as balance is maintained.  Balance of mind, body and spirit.  Perfect balance makes perfect health possible.

We are all governed by an evolutionary impulse, driving us to grow and progress, to expand beyond our own imagined limits.  This impulse directs our overall balance automatically and can be witnessed in every organ and cell in our bodies.  The most positive message we can send our body every day is to be aligned with balance in all things.  Taking time to enter the stillness each day and getting adequate rest help maintain the balance our bodies need.

We also need to move, both mentally and physically.  Exercise is one way to ward of f physical inertia.  Taking a passionate interest in life keeps mental inertia at bay.  Best of all, self-awareness allows the whole mind-body system to be dynamic  because self-awareness makes room for spontaneity, the exquisite freedom of the unexpected.

See if you can remain open to spontaneity in your own life each day.  Surprise yourself. Take an interest.  Find something to be passionate about.  These are all deep forms of healing and when you pursue them, you are truly experiencing perfect health.

As we prepare for our meditation, let’s consider our centering though: Balance is my true nature.  Balance is my true nature.  Balance is my true nature.

Find a comfortable position.   Place your hands gently in your lap and close your eyes.  Begin to observe the inflow and outflow of breath.  In this moment, go within.  Let go of all thoughts.   With each inhalation and exhalation, allow yourself to become more relaxed, more comfortable, more at ease.

Gently introduce the mantra that allows you to connect to this memory of wholeness, repeating  the mantra mentally and allowing it to flow with effortless ease.  Yum, Yum, Yum is associated with the heart chakra in the middle of the chest.  Repeat silently to yourself. Yum. Yum. Yum.  Whenever you find yourself distracted by thoughts, sensations in your body or noises in the environment, simply gently return your focus to mentally repeating the mantra, Yum.  Yum.  Continue this for about five minutes.

It’s time to release the mantra.  Bring your awareness back into your body.  Take a moment to rest, inhaling and exhaling slowly and deeply.  When you feel ready, gently open your eyes.

Approach today with enthusiasm and contemplate the centering thought.   Balance is my true nature.  Balance is my true nature.  Balance is my true nature.

Namaste
Day 3  The Intuition of Your Body

The Intuition of Your Body “The world is full of magic things, patiently waiting for our senses to grow sharper.”
W.R. Yeats
“Today, we focus on the intuition of the body, that inner voice we each have, guiding us toward those choices and decisions that keep us balanced and thriving.As we’re learning, our bodies already know how to attain equilibrium, and we can enhance our physical state simply by listening to the clues our bodies give us. From Ayurveda, the world’s oldest health system, we learn today that our bodies have inherent tendencies, called doshas. The more deeply connected with our intuition we become, the more we grow in awareness of how best to keep our doshas—and our bodies—in balance.”

Mindful Moment

When faced with a choice today, close your eyes and place your hand on your heart. As you weigh your options in making your decision, pay attention to how your body feels. By listening to the body, the right answer will reveal itself to you.

Today’s Reflection/Journal Questions:

1.  How does your body feel when you are faced with a
dilemma or important decision? Be specific; describe
the sensations in your body.
2.  How does your body reveal to you its intuition and inner guidance?
3.  Describe a time where you followed your intuition. What
was the outcome?

Today’s Centering Thought: “My mind and body are in perfect sync.”

The Sanskrit Mantra for Today: Sham, Sham, Sham

Oprah:  “Welcome to day 3, “The Intuition of our Body”.  I love that, knowing that my body has an intuition.  Most of us have been taught to take good care of our bodies but the messages usually from from the outside – teachers, doctors, the media or so-called experts.   Seldom do we hear that to take good care of our bodies that we need to listen to messages from the inside.  We are intuitive beings and listening to what our bodies are saying really can be the greatest gift that we can give ourselves.  Yesterday, Deepak introduced us to Ayurveda, the science of life.  Today, he takes us deeper into that journey and talks about body switching points, or doshas, where thought transfer to matter.  He explains that knowing our doshas helps us identify our personal needs and other entities and also about being aware about our predispositions.  That helps us with understanding of ourselves and other people.  That’s really what this journey is all about – understanding yourself and how that relates to others.  Lets relax and listen to Deepaks tell us how to pay attention to our inner body.”

Deepak: ” Noted physicist, Albert Einstein, once said, “The intuitive mind is a sacred gift and the rational mind is a faithful servant”.   We have created a society that honors the servant and has forgotten the gift.

Each of us possesses an inner wisdom of knowingness, of intuition that can serve as our fail-safe guide.  Intuition is that inner voice that beckons to be heard as we engage in our daily activities.  Intuition can be trusted.  Because it doesn’t require processing by the higher brain, our inner wisdom can enable us to make snap, accurate judgements that yield positive results.

However, when we ignore our intuition, we lose our ability to “feel out”  situations which leads to decision making guided by over rationalization of our actions, even when we’re wrong.   And it’s not just the domain of the few, psychics and other so-called seers.  Instead, intuition is something that we all possess.  Intuition plays an important role in keeping our bodies balanced and helps lead us to perfect health.

In Ayurveda, the world’s most ancient health system, each person has a certain body type, a unique blue print that outlines innate tendencies that are build into our systems at birth.  These body types, Ayurveda affirms, originate at the meeting of mind and body, where thought turns into a matter.  A place that is occupied by operating principles built into our systems called doshas.

There are three doshas, vata controls movement, pitta oversees metabolism, and kapha governs structure.  All three are present tin everyone, however, some of us tend to exhibit tendencies of one dosha while others exhibit tendencies of two – or even three.  Overall, doshas facilitate the mind’s dialogue with the body and when they are in balance, they open up the possibility of a mind-body system that is always balanced, healthy ad evolving.

Once we understand our doshas, we often see that our intuition has been teaching us the right way to balance these tendencies and align with our bodies. Certain food choices, the type of exercise that feels just right for us, or how much we feel we need to sleep.  All of these are the intuition at work, telling our unique body how to stay healthy and balanced.

As we prepare for meditation, let’s consider today’s centering thought:  My mind and body are in perfect sync. My mind and body are in perfect sync.  My mind and body are in perfect sync.  Now let’s begin.

Sit comfortably, close your eyes and place your hands on your knees or in your lap.  Take a deep inhalation then let it go.  Do that several more times – inhale slowly and deeply and then release.  With each inhalation and exhalation, allow yourself to be more at peace.

Gently introduce the mantra.  It is the sound, sham which is associated with the third chakra, the site of intuition and inner wisdom.  Repeat the mantra silently to yourself.  Shum. Shum. Shum.  Whenever you find yourself distracted by thoughts, sensations in your body, or noises in the environment, simply return to repeating your mantra.  Shum.  Shum.  Shum.  Continue with your meditation for about 5 minutes.

It is time to release the mantra.  Bring your awareness back into your body.  Take a moment to rest.  When you are ready, gently open your eyes.

As you continue with your day, listen for your intuition and contemplate the centering thought, My mid and body are in perfect sync.  My mind and body are in perfect sync.  My mind and body are in perfect sync.”

Namaste
Day 4  

The Wisdom of Your Body “The simple things are also the most extraordinary things, and only the wise can see them.”  Paulo Coelho
Yesterday, we learned how important it is that we pay attention to our bodies’ intuition—how our bodies speak to us. Today, we learn that how we speak to our bodies also plays a vital role in our health and wellbeing.Based on how we interpret what’s happening around us, the brain and central nervous system respond by sending our cells a constant stream of messages that directly impact our physical state. Positive messages draw healthy responses from our bodies in the form of stronger immune systems and healthier sleep patterns, among many other benefits that can last a lifetime.”

Mindful Moment

“Take a moment today to listen to a common message you send your body. Evaluate whether or not that message is one of kindness, respect, and love. If the message could be more loving, rephrase what you are telling your body and repeat that new message often throughout the day”

Today’s Reflection/Journal Questions:

1.  What messages do you tell yourself throughout the day?
2.  When faced with a difficult situation, what is one positive message you could tell yourself?
3.  How can you talk to yourself in more positive ways
each day to support optimal wellbeing?

Today’s Centering Thought:  I trust the wisdom of my body

Today’s Sanskrit Mantra:  Om.  Om.  Om.  Repeating “Om” honors our connection to the universe

Oprah:  “Today, Deepak reinforces our vision of perfect health by discussing how we can tap into the self-regulating magnificence of our bodies.  I just love the thought of that.  In truth, the body really takes care of us by responding to the feedback loops or communication channels we create within ourselves.  For instance, have you ever noticed how when you are happy or sad, your brain sends corresponding chemicals everywhere in your body and your body reacts in kind to those chemical signals?  That is why it’s so important that we pay attention to the signals we are sending our bodies because those messages play a vital role in our good health.  Positive makes more positive.  Let’s listen as Deepak tells us about the brilliant organism that is the body and the co-creative power each of us has to optimize our health.”

Deepak:  There is a famous Vedic verse, “It is our duty to the rest of mankind to be perfectly healthy because we are ripples in the ocean of consciousness and when we are sick, we disrupt the cosmic harmony.”

Your body, a wondrous component of the universes cosmic dance, is an intelligent vehicle for the mind and spirit, always naturally and effortlessly working toward healing, operating optimally and restoring balance.  In Ayurveda, the science of life is always to return the body to the level of perfect balance that lies within each person, no matter how ill.

Conventional wisdom tells us that if we want to find this balance, and be healthy, we must take care of ourselves.  However, the real secret to lifelong good health is actually the opposite.  We must allow our bodies to take care of us.

The human body consists of 50 trillion cells that function perfectly under the same guiding principle and the organ that governs and regulates that intelligence is the brain.   The entire physical system has been designed to maintain life indefinitely.  Our cells have perfect specialized functions for each organ and tissue. They have learned to cooperate with one another, staying in constant communication.  Modern medicine, for all it’s medical advancements, knows one-tenth of what your body knows instinctively.

In reality, doctors don’t heal their patients.  They facilitate the body’s healing system, adding whatever is lacking when self-healing falters.  By the same logic, everything we do to take care of our bodies is just an adjunct to letting our bodies take care of us.  The brain and central nervous system send a constant stream of messages creating a feedback loop of information.  One side of the feedback loop runs automatically.  The other side is effected by free will and choice.

This is important to remember.  Our perception of experiences and our day-to-day choices enter our body’s feedback loop sending a chemical signal from our brain to our cells.  The entire feedback loop runs on that mechanism and as far as the cell is concerned, there is no difference in a message that began as an emotion or one that began as estrogen or adrenalin.

While exercising, getting proper nutrition, avoiding toxins and other physical measures play roles in our overall good health, more important are the messages our cells receive.  The body is an intelligent mechanism governed by a brain that will take care of us for life if we minimize negative messages and maximize those that are positive.

As we begin meditation, let’s contemplate our centering thought: I trust the wisdom of my body.  I trust the wisdom of my body.  I trust the wisdom of my body.

Sit comfortably, place your hands on your lap or maybe up or down on your knees.  Take some deep breaths, inhaling and exhaling for a few rounds.  Inhale slowly and deeply and then release.  With each inhalation and exhalation, allow yourself to feel more at ease.  Gently introduce the mantra.  It is the sound, “Om”, the universal sound which celebrates our connection with everything in the universe.  Repeat the mantra silently to yourself, Om, Om, Om.  Whenever you find yourself distracted by noises around you or thoughts, simply return your attention to silently repeating the mantra.  Om, Om, Om. Do this for about five minutes.

Release the mantra.  Bring your awareness back into your body.  Take a moment to rest.  Open your eyes only when you feel you are ready.  As you continue with your day, think about the dialogue you have with yourself and contemplate the centering thought, I trust the wisdom of my body.  I trust the wisdom of my body.  I trust the wisdom of my body.

Namaste

Day 5 – The Rhythm of Your Mind

The Rhythm of Your Mind-Body “Dwell on the beauty of life. Watch the stars, and see yourself running with them.”
Marcus Aurelius
As we’ve discussed earlier in our time together, our thoughts manifest as matter in our bodies, which is why it is so important that we send ourselves positive messages. Not only can we do this through loving self-talk, but we can also be kind to ourselves by going with the flow of our lives and accepting our circumstances in each moment.As we learn more about this mind-body connection and enter our meditation, commit to greeting every moment today with passion and joy.

Mindful Moment

Today, commit to staying grounded in the present. Whenever you find yourself worrying about the past or feeling fearful about the future, take three deep breaths to bring yourself back to the here and now.

Today’s Reflection/Journal Questions:
1.  Our bodies constantly give us messages. How does your
body speak to you when you are in resistance to
something or someone?
2.  Recall a time when you decided to let life events unfold without trying to control the outcome.
What did  you learn from simply letting go?
3.  List the ways you can commit to living each day with greater passion and joy.

Today’s Centering Thought:  I flow in rhythm with my mind and body.

Today’s Sanskrit Mantra:  Om Anandham Namah.  My actions are blissfully free from attachment to outcome.

Oprah:  In every moment, we have the power to choose our attitudes and reaction to every person and every situation we encounter.  That is where our real power lies.   With every experience, we are painting our canvas – thought by thought, choice by choice.  And when we approach our lives with a sense of openness, we begin to embrace that co-creative power of mind and body and become more attuned to choices that nurture us, physically, mentally, spiritually.  So making the most nourishing choice is both a practice and an opportunity for us to grow and when you do that, you come closer to lifelong well-being and vitality.   Today, Deepak is going to tell us how a healthy mind creates a healthy body.  

Deepak:  As human beings with conscious awareness, we are the only creatures on the planet that can change our biology through our thoughts, feelings and intentions.  Our selves are constantly eavesdropping on our thoughts and being changed by them.  The slightest shift of mood is picked up by every cell which means we do not think with our brains alone, all 50 trillion cells happily share our thoughts.

As we discussed earlier in our journey, doshas serve as switching stations where thoughts turn into matter, where what we think catalyzes a change in our body.  Consider what would happen if, on your morning walk, you suddenly encountered a rather large snake slithering across your path.  If you were frightened, your heart would begin to pound, your throat would become dry, and your legs would feel like rubber.  The abstract mental image of seeing the snake would create a concrete reaction.  A rush of adrenalin.

Our thoughts work in the same way.  When we’re anxious, depressed, frightened about the future, or worried about the past, we send our body messages that cause it to transform in an instant, to help us react to the threat that faces us – even when no real threat exists.  However, if we face each moment with present moment awareness, enthusiasm, passion for life, optimism and openness to all of life’s surprises, then we send ourselves a completely different positive message.

Think again about your hypothetical morning walk.  If that same snake crossed your path but you happened to like snakes, your body would react completely differently with positive thoughts.  Instead of wanting to flee, you would likely want to stay and observe the snake, perhaps touch it or pick it up.  In this scenario, your body would undergo the opposite transformation; one that would support balance and healing.

Because we possess this subconscious ability to heal or create toxicity in our body through thought, our work is to mentally go with the flow, creating positive thought patterns that support our optimal health and well being.

Before our meditation, let’s consider our centering thought:  I flow in rhythm with my mind and body.  I flow in rhythm with my mind and body.  I flow in rhythm with my mind and body.  Let’s begin

Take a comfortable seat, place your hands in your lap or on your knees, and close your eyes.  Take some deep breaths. Inhale slowly and deeply and then release.  With each inhalation and exhalation, allow yourself to feel more at peace.  Gently introduce the mantra, repeating it silently to yourself.  Om Anandham Namah, Om Anandham Namah, Om Anandham Namah.  My actions are blissfully free from attachment to outcome.

Whenever you find yourself distracted by thoughts, noises, or physical sensations, simply return your attention to silently repeating the mantra, Om Anandham Namah.  Continue with your meditation for about 6 minutes.  Om Anandham Namah.  Om Anandham Namah.  Silently in the mind.

Release the mantra and bring your awareness back into your body.  Take a moment to rest, inhaling and exhaling slowly.  When you feel ready, gently open your eyes.

As you continue with your day, contemplate the centering thought, I flow in rhythm with my mind and body.  I flow in rhythm with my mind and body.  I flow in rhythm with my mind and body.

Namaste

Day 6:  The Perfection of Your Body

The Perfection of Your Body “Friendship with oneself is all important, because without it one cannot be friends with anyone else in the world.”
Eleanor Roosevelt
Today’s message and meditation center on our bodies, which are perfect in every moment.As we learn more about the messages we send our bodies, we also become more aware of how we talk to ourselves. When we have an ache, pain, sickness, or perceived imperfection, it’s important to pay attention to these signals from our body and mind and respond with compassion. In today’s visualization exercise, we’ll take a journey of self-awareness, traveling throughout the body and offering love, acceptance, and gratitude everywhere we go.

Mindful Moment

When you settle in for meditation, pay attention to how your body feels. If there are feelings of discomfort anywhere in the body, send that area messages of kindness and love.

Today’s Reflection/Journal Questions:
1.  What are three aspects of your body that you love?
2..What are some of the messages your body is telling you
right now?
3.  Take a moment to list what your body has allowed you to
accomplish over the years.

Today’s Centering Thought:  “I am perfection. I am healthy. I am strong.”

Today’s Sanskrit Mantra:  So hum.  I am.

Oprah:  Each one of us is a radiant, spiritual being.  Just think about that for a moment.  That alone is a powerful meditation.  Each one of us is a radiant, spiritual being.  Beautiful and perfect.  As we were created.  Exactly as we are.  Yet, how many times do you become overwhelmed by external messages that tell you to improve, you need to be more than you already are.  Every moment is offering each of us a fresh opportunity to see ourselves as were really are.  To see ourselves as sacred, created by something more powerful than we can ever know.  Right now, I want to encourage you to make the committment to get rid of any notion that you are less than the radiant, spiritual being in a human body.  Today, Deepak focuses on the body’s innate perfection and shares how important it is that we change the conversations we have with ourselves and then he is going to lead us in a very special guided meditation to help each of us foster greater self-acceptance of the fact that we are a radiant, spiritual being born of and through love. 

Deepak:  Our bodies are marvelous wonders of nature, flexible, dextrous and strong.  At every moment, each of our bodies is absolute perfection and loving our bodies nor matter how they appear or feel acknowledges our intrinsic belief that we exist without flaw.  The power of such a positive self image plays a vital role in experiencing perfect health.  

As we tell our bodies, I am whole, I am beautiful, I am perfect just as I am, we create feedback loops that nurture every cell, muscle and organ and supports health and vitality.

There are likely some days when it is challenging to send positive messages to the body.  Maybe you’re living with a difficult illness, or you feel tired all of the time.  Or your clothes fit too tightly.  When we perceive that our body is aged, unfit, flawed or diseased, we tend to focus on what we believe is wrong.  We tell ourselves, “I don’t like you, go away, I can’t stand looking at you.”.  Imagine though that this ache, sickness or condition were a friend sitting right before you sad and weeping.  We wouldn’t ignore her or express irritation.  Instead, we’d embrace and nurture her, offering words of encouragement and love.  It’s the same for our bodies.  When we have an ache, pain, sickness or perceived imperfection, it’s important that we acknowledge those areas and offer them love.

Today, we’ll spend our meditation doing just that, traveling throughout the body and offering love and gratitude everywhere we go.  Before we start, let’s consider our centering thought, “I am perfection.  I am healthy, I am strong.  I’m perfection, I’m healthy, I’m strong”.  So let’s begin

Ordinarily, we practice our meditations in the seated, upright position but today, unless you’re very tired, you may want to lie down.  Whichever position you choose, make yourself comfortable and close your eyes.  Feel the weight of your body against the floor or chair and just breathe – full, deep belly breathing.  Inhale and exhale.  Begin to focus your awareness on your body.  Bring your attention to your feet and consciously relax them, silently thanking them for all they do for you, enabling you to stand, walk, run, dance, practice yoga – all the wonderful things you enjoy.  Now turn your attention to the legs and relax the muscles in the lower legs.  Slowly moving up the body, feel your thighs.  The weight of them against the floor or chair.  Just invite them to relax.  Relax the buttocks and the hips, the abdomen and the lower back.  Bring your awareness to your chest and upper back.  Release any tension you may be feeling there.  Allow the sense of relaxation to travel along your arms and into your hands, relaxing every muscle to the finger tips.  Bring your attention to your neck and head.  One by one, relax every muscle in your neck, head and face.  Anywhere you feel tension, invite a sense of ease.  Let go of any negative self-talk.

Visualize your brain.   Silently thank it for working in concert with your body, enabling it  to be healthy and alive.  Keeping your eyes closed, begin to visualize each cell taking in the nourishment it needs and expelling that which doesn’t serve it.  See your bones, muscles and organs which are composed of these healthy, vibrant cells.  Silently acknowledge the miracle that they perform for yu in every moment and express your gratitude and love.

At this time, if there are places in your body that may be giving you discomfort, shower those areas with warmth and love as though acknowledging your beloved friend.  When you have completed your journey, rest.  As you relax further, mentally repeat the mantra, So Hum.  So on the inhale, Hum on the exhale.  So Hum.  So Hum.  This means I am.  So Hum.  The sound of the breath.  Continue with your meditation for about 6 minutes.  So Hum.

Release the mantra.  Take a moment to rest, inhaling and exhaling slowly.  When you feel ready, gently open your eyes.

As you continue with your day, remember to express gratitude to your body and surrender to the truth of the centering thought, “I am perfection, I am healthy, I am strong”.  “I am perfection.  I am healthy, I am strong.  I am perfection, I am healthy, I am strong.”

Namaste

Day 7 – Honoring Your Body

Honoring Your Body “The invariable mark of wisdom is to see the miraculous in the common.” 
Ralph Waldo Emerson
Congratulations on completing our first week together! Today, our discussion centers on honoring our bodies, the temples that are the vehicles for our souls.By keeping our bodies healthy and strong, we are better able to turn our energy toward deeply meaningful experiences, spending time with loved ones, enjoying the beauty of nature all around us, and pursuing our own spiritual paths. Because this body is the only one we have, we must treat it with great love and respect, so that it will, in turn, enable us to enjoy all those things we love.

Mindful Moment

As we prepare for meditation today, silently thank your body for all that it allows you to do and commit to making healthy choices that continue to nourish it.

Today’s Reflection/Journal Questions:
1.  Over the first week of our Challenge, what points have
most resonated with you?
2.  When you hear the phrase, “the body is a temple,” what
comes to mind?
3.  What are three positive changes you can make today
to better nurture your body, mind, and spirit?

Today’s Centering Thought:  “My body is a magnificent vehicle that connects me to Spirit.”

Today’s Sanskrit Mantra:  Lam, Lam, Lam – Lam opens the root chakra, allowing us to feel grounded.

Oprah:  So often, we hear that the body is a temple – I’m sure that you all have said it at some time – which I really believe is true.  It is the house where the soul resides, the vehicle that carries us through this life experience.  And as we have discussed, the body is perfect and sacred and therefore worthy of the best of our care.  So throughout our journey, we have found that our body reflects back to us what we offer it.   Today, Deepak emphasizes how important it is to honor our bodies as deeply sacred and encourages us to listen to our own inner intelligence.  Please settle into a comfortable, quiet place, take a deep breath,  and listen as Deepak reminds us of what we’ve learned to far and offers insight into balance, into well-being, into achieving perfect health.  Then we’ll go into the stillness of meditation together. 

Deepak:  Over the past week, we’ve taken the time to prepare ourselves for perfect health, gaining a better understanding of the mind-body connection and of the enormous role the brain plays in the body’s overall state of well-being.  On our first day together, we discussed how we play a pivotal role in maintaining our own good health and how training our brains can help us keep disease at bay.  We then explored the importance of  remaining more balance, yet inviting more passion into our lives.

On Day 3, we connected to our intuition, our inner knowingness that is our true and most trustworthy guide.  From there, we came to realize that our bodies really take care of us, responding to feedback loops that we create that are integral to health and well-being.  We spent time becoming familiar with the doshas, the point at which mind and body connect.  Just yesterday, we journeyed  through our bodies, stopping along the way to express gratitude and love.

The body is a gift, a vehicle through which we can obtain deeper spiritual wisdom and connect with our higher self.  Keeping the body healthy then, free from discomfort and disease, enables us to focus our energies on more meaningful experiences like building rich, loving relationships, serving the world with our unique gifts and talents, and exploring higher consciousness.

As we continue this week together, and look forward to the next, take this time to honor your body.  Pay attention to the feedback loops you are creating, and listen with openness to your body’s intuitive messages.  All will lead you on the path to perfect health.

Before we start, let’s consider our centering thought, “My body is a magnificent vehicle that connects me to Spirit”.  “My body is a magnificent vehicle that connects me to Spirit.”  Now lets prepare for our meditation.

Make yourself comfortable and close your eyes.  Begin to be aware of your breath and just breathe slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Now, gently introduce the mantra that will help you connect more deeply with the body.  It is the sound association with the root chakra which helps us feel grounded and truly in the body.

Lam – repeat it silently to yourself.  Lam.  Lam.  Lam.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Lam.  Lam.  Lam.  Continue with your meditation for about 6 minutes.  Lam.  Lam.  Lam.  Just mentally.  Lam.  Lam.  Lam.

Release the mantra.  Take some time to rest, inhaling and exhaling slowly.  When you feel ready, open your eyes.  As you continue with your day, contemplate the centering thought, “My body is a magnificent vehicle that connects me to Spirit”.  “My body is a magnificent vehicle that connects me to Spirit.  My body is a magnificent vehicle that connects me to Spirit.”

Namaste

Day 8: Restoring Balance

Restoring Balance “Your visions will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes.”
C.G. Jung
This week, we have even more transformational information to share with you, and it all has to do with cultivating greater balance in our lives.Today’s discussion and meditation focus on restoring balance and how we can become more self-aware. Throughout our days, we tend to repeat the same activities without thinking much about them. At some point, though, we become aware of these habits and, later, we may even become self-aware, wondering why these habits are part of our lives and deciding whether they benefit us.Our entire journey together over these three weeks is one that will lead us to greater self-understanding.

Mindful Moment

Examine your habits today. Ask yourself, “Why did I begin doing this?” and “Does this benefit my body, mind, and spirit?” If you find yourself habitually engaging in activities that do not support your healthy lifestyle, begin taking steps to change those habits that do not serve you.

Today’s Reflection/Journal Questions:
1.  Take a moment to reflect on your daily patterns and
habits. Which behaviors would you like to change?
2.  How would your life improve if you changed these current
patterns and habits?
3.  When you review your habits and routines, what can
learn about yourself?

Today’s Centering Thought:  “With awareness, I create healthy habits.”

Today’s Sanskrit Mantra: Om Kriyam Namah – My actions are aligned with cosmic law.

Oprah:  Restoring balance.  I hope you’re feeling a sense of well-being, a sense of  completing the whole in just this week.   So far, we’ve learned valuable techniques that help invite balance into our lives.  So before we begin today’s meditation, Deepak leads us in a discussion about our habits and the essential role that the mind plays in sustaining habits.  As we’re all busy, we can sometimes do things unconsciously without thinking and those things then become habits.  Many times, our habits are not in line with what we say or our goals.  But they are so much a part of us that sometimes we don’t even realize that they’re standing in the way of what we want.  In today’s talk, Deepak explains the vital role that self-awareness plays in changing habits that no longer serve us, and offers us some simple steps to help make changes so that we can feel and be our very best.  Ok, you know the routine.  Let’s get comfortable as we listen to Deepak explain how we create new ways of thinking to improve our lives.  Then we’ll meditate together.

Deepak:  Whenever we have an experience, the mind is in one of three states – unconscious, aware or self-aware.  The mind’s two main modes of operation, unconscious and aware, are highly developed.  When we act in the unconscious mode, the brain is able to take care of the body without needing specific detailed instructions, processing the five sense to keep us aware of our outer and inner world.  However, in the unconscious state, health and well-being are generally left to chance and the critical mind-body feedback loop operates automatically without any awareness.

Consider this example.  If you light your fifth cigarette of the day without thinking,  you are doing something unconsciously, which is the mode of operation that underlies habits.  If you see yourself lighting the cigarette, then you are aware.  As you light that cigarette, self-awareness can also step in.  For instance, in that moment, you may ask, “What am I getting out of this?”.  When we begin to ask ourselves questions, reflect on our behaviors, look on the larger picture, and invite the answers to come to us, we move into the place of self-awareness.  When we are self-aware, we begin to pay attention to the one who is aware – the true self.  The true self is where values, meaning, purpose and answers come from.

Self-awareness moves us beyond the old well-worn pathways in the brain that support unconscious habits.  Imagine a situation in which you are angry.  In that instance, when you recognize “I am angry”, you are having an aware thought.  But knowing where your anger comes from invites a component of self-awareness into the situation, allowing you to recognize a pattern of behavior.  You realize that old habits, outbursts for example, have not served you very well and you begin to take steps to transcend those habitual responses.

Reality shifts when self-awareness enters and we start to take control with the help of our spirit.  Becoming self-aware opens the door to lasting change and empowers us to make lasting changes in every moment.

Before we begin our meditation, let’s consider our centering thought, “With awareness, I create healthy habits”.  “With awareness, I create healthy habits.”

Let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Begin to be aware of your breath and just breathe slowly and deeply.  With each breath, allow yourself to become more at peace.  Now, gently introduce the mantra, repeating it silently to yourself.  Om Kriyam Namah.  Om Kriyam Namah.  My actions are aligned with cosmic law.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra – Om Kriyam Namah.  Continue with your meditation for about 6 minutes.  Om Kriyam Namah.  Om Kriyam Namah.

Release the mantra.  Take some time to rest, inhaling and exhaling slowly.  When you feel ready, open your eyes.  As you continue with your day, contemplate the centering thought, “With awareness, I create healthy habits”.  “With awareness, I create healthy habits.  With awareness, I create healthy habits.”

Namaste

Day 9: Creating Balance

My notes from Day 9 Perfect Health

Creating Balance “Music in the soul can be heard by the universe.”
Lao Tzu
“Today, we spend time thinking about our environments—at home and away—and find ways to make them more nourishing and peaceful.Consider those things that you enjoy—the scents, sights, sounds—that bring calm to your mind and spirit, and warm your heart. With just a little bit of thought and effort, we can create environments that support our success and enable us to feel positive and alive. So, as you enjoy your home and work in your professional space, we encourage you to make those small, simple changes that will allow your environment to enhance your life.

Mindful Moment

Take some time to examine your environment and consider those things you’d like to change. Perhaps it’s time to sweep away some clutter, add fresh flowers, turn on some soothing music, or light a stick of incense. Remind yourself that your outer world is a reflection of your inner world and invite those elements into your environment that truly make you feel good inside.

Today’s Reflection/Journal Questions:
1.  How do the environments where you spend the most time impact your goals of perfect health? Do you feel that these spaces support your goals or take you farther away from
them?
2. What can you change in your current environment to create
a more nurturing space?
3.  In detail, describe your ideal living or working space.
How does it differ from where you are now?

Today’s Centering Thought:  My outer world reflects my inner world

Today’s Sanskrit Mantra: Sat Chit Ananda, Existence, Consciousness, Bliss

Oprah: Creating balance – don’t we all want more of that!  So, we’re going to delve into the importance of being in a nurturing environment.  Everything we surround ourselves with impacts our well-being, you know that already.  It’s so often said that our homes and places we work are an outer reflection of our inner state.  So we all feel better in a space that makes us happier and calmer.  Even one small change – lighting a candle, a vase of flowers, can bring about a sense of transformation so that not only do you feel good, but you’re also nourishing the brain which, we know, plays a vital role in creating and sustaining good health.  So pay attention to your environment – how are you surrounding your space. Find how you can bring your inner and outer spaces into balance to cultivate greater harmony in your life.  Settle in and listen as Deepak tells how changing our environment can enhance our daily life.  

Deepak:  In many healing traditions it is said that the perfect medicine for us is often blooming right outside our front doors.  Every day, nature offers us it’s healing bounty.  With that in mind, we can begin to explore ways to create balance in our lives using simple things already available in our environments to bring us feelings of comfort and ease.

If you think about it we’re already attracted to particular experiences that make us happy.  For instance, we may have certain scents that we enjoy more than others.  Every time you go to an aromatherapy or candle shop, you’re probably drawn to an aisle or table showcasing a fragrance that brings an immediate feeling of calm and joy.  For some, just the first few measures of a Bach concerto can send the heart sailing.  For others, it may be rock, jazz, opera or hip hop that does the trick.

As we learned in our exploration of doshas in week 1, each of us is unique and we each respond to a different palette of environmental offering – scents, spices, music, paintings which can bring peace and comfort to us throughout our day.   Living and working in such an environment nourishes the brain which, in turn, takes care of us so that we can better take care of our bodies.

A positive outer environment plays an important role in a positive lifestyle, allowing us to make choices that are easy, natural and enjoyable.  This fosters the best inner environment for the brain which processes each experience we have and must function well for the mind to makes it’s best intentions known.  It’s important, then, that we be good to ourselves and create an environment that brings us peace, joy and ever closer to perfect health.

It’s not selfish to want a happy, harmonious life.  It’s your birthright and the true foundation for optimal mental, physical and spiritual well-being.

Let’s prepare for our meditation and consider our centering thought: “My outer world reflects my inner world”.  “My outer world reflects my inner world.”

Now let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Begin to be aware of your breath and just breathe, slowly and deeply.  With each breath, allow yourself to become more at peace.  Gently introduce the mantra, Sat Chit Ananda which means existence, consciousness, bliss.  Sat Chit Ananda.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Sat Chit Ananda.  Continue with your meditation for about 8 minutes.  Sat Chit Ananda.  Just mentally.  Sat Chit Ananda

It’s time to release the mantra.  Inhale and exhale slowly and allow some time to rest.  When you feel ready, you can open your eyes.  As you continue with your day, contemplate the centering thought, “My outer world reflects my inner world”.  “My outer world reflects my inner world.  My outer world reflects my inner world.”

Namaste

Day 10: Breathing For Balance

Breathing For Balance “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”Thich Nhat Hanh
Today, we take a closer look at something we all do every day—breathing. Everything that is alive is energized by a force called prana. Prana means energy or life force and, in humans, that life force is the breath.Whereas most of our breathing is regulated automatically, conscious breathing can completely shift our perception. When we close our eyes and simply witness the breath as it flows in and out of our nostrils, we invite peace and balance into our lives, bathing our brains and every cell of our bodies in energy and vitality.

Mindful Moment

Spend some time practicing a more advanced form of conscious breathing. Get comfortable and close your eyes. Begin to imagine the breath as it flows in and out of the nostrils. After a few rounds of inhalations and exhalations, count to five on the inhale, hold the breath for five, and then exhale for a count of five. Do this several times for just a few minutes. After you’ve completed the exercise, rest for a minute or two, and then return to activity.

Today’s Reflection/Journal Questions:
1.  Close your eyes for a moment and allow yourself to enjoy
three deep breaths, gently and slowly inhaling and exhaling.
Notice and describe how your body feels afterward.
2. How would a few minutes of conscious breathing benefit
you throughout the day?
3.  Identify situations in your life where you could restore
a sense of calm by practicing conscious breathing
techniques.

Today’s Centering Thought:  “I am one with the breath of life.”

Today’s Sanskrit Mantra: So Hum.  I am.

Oprah:  Breathing for balance.  We’ve all found ourselves in stressful situations when someone might say something and we need to take a deep breath.  Focusing on our breath immediately takes us to the here and now as a true calming affect.  Today, Deepak shares how conscious breathing benefits all of us, greatly contributing to our health and well-being.  So, if you find yourself worrying or anxious, just breathe.  Remember, take a deep breath.  Remind yourself that this very moment is the only one that you know you have – for sure.  Invite yourself into the present moment, knowing right here, right now, all is well.  As we prepare to meditate, get comfortable and listen as Deepak offers us new insights into the wonders of the breath.  

Deepak:  All living things are enlivened by energy called prana, a force that pulses through each of us and gives us life.  In Sanskrit, prana simply means breath.  While prana energizes us in the form of breath, any form of energy – light, heat, and electricity is also considered prana.

Prana catalyzes all activity.  It is consciousness, the connection to the true self.  Cultivating prana in our lives can bring us greater energy and mental clarity.  Practicing many of the techniques we have been discussing such as meditation, enjoying our favorite activities and spending time in nature, enlivens our prana and makes us feel whole.  There are also easy conscious breathing techniques known as pranayama which will bring greater vigor into our lives and improve mental and physical states.  Just a few minutes of conscious breathing, especially when we are feeling stressed or anxious, can improve and shift our mood and perspective and bring us a sense of calm.

The more we practice connecting with our breath, our life force energy, our prana, the more spontaneously we will find that we move from our current state of awareness into one that allows us a more extended understanding of ourselves and the world around us.

As we move into our meditation practice, let’s consider our centering though, “I am one with the breath of life”.  “I am one with the breath of life.  I am one with the breath of life.”

Sitting comfortably, close your eyes.  Begin breathing through the nostrils, inhaling and exhaling slowly.  As you continue, imagine the breath as it flows in and out.  In… and out.  You may have heard someone say, “watch the breath” and this is all that means – envisioning the breath flowing through the nostrils.   Now gently, mentally introduce the mantra, So Hum, which means, I am.  So Hum.  Whenever you find yourself distracted by thoughts, sensations or noises, just go back to repeating the mantra.  So Hum.  Continue with your meditation for about 8 minutes.  So Hum.  Just in the mind.

Please stop repeating the mantra.  Inhale and exhale slowly and allow some time to rest.  When you feel ready, you can open your eyes.  Throughout your day, contemplate the centering thought, “I am one with the breath of life”.  “I am one with the breath of life.  I am one with the breath of life.”

Namaste

Day 11:  Eating For Balance

Eating for Balance “Let food be thy medicine and medicine be thy food.” Hippocrates
While we often learn about food from external sources, Ayurveda teaches us to trust the inner wisdom of our bodies, which insightfully guides us to make the correct food choices. Eating an array of colorful foods, rich in nutrients, that also provides the six tastes—sweet, sour, salty, bitter, pungent, and astringent—helps us align our doshas and keeps us balanced.Just as conscious breathing invites greater prana, or energy, into our lives, so, too, do nutritious foods and fresh, clean water. It’s important, then, to make choices that are in tune with our bodies and eat with awareness in order to stay healthy and thrive.

Mindful Moment

Prepare one meal today that includes a full range of colors. Try to also use all six tastes. Savor each bite, eating with awareness, and witness how your body feels after your meal.

Today’s Reflection/Journal Questions:
1.  What are some foods your body often craves? Are they
healthy and supportive to your wellbeing? Is your body
speaking to you about something it requires for balance?
2.  How do you feel when you eat fresh, healthy food?
3.  What changes can you make today to plan more nutritious
meals and eat with more awareness?

Today’s Centering Thought: “I choose foods that help me thrive.”

Today’s Sanskrit Mantra: Om Vardhanam Namah – “I nourish the universe and the universe nourishes me.”

Oprah:  Eating for Balance.  Many of us learn about good nutrition by gathering good information from so many external sources – food labels, food classes, recipes and articles, but today, Deepak offers a different way to view food that is more in harmony with our bodies and our unique needs.  As we’ve been learning, the science of Ayurveda, though ancient in it’s existence, provides us with profound yet simple insights that, for many people may sound brand new.  In today’s discussion, Deepak shares with us how, by listening to our bodies, we can choose the best foods to help us feel energized, balanced, vital and whole.  So take a moment, settle in, and listen as Deepak tells us how we can truly start to nourish ourselves by following the guidance of our intuitive bodies.  Then we’ll meditate together.

Deepak:  Food is consciousness.  It is concentrated, intelligent energy that nourishes the body, mind and spirit.  When we eat natural, whole foods, and drink an abundance of clean, fresh water, we enhance our prana, the life-giving energy that enlivens our entire beings.

In Ayurveda, a balanced diet does not revolve around fats, carbohydrates, proteins, calories and vitamins.  Many of us know these aspects of what we eat through our intellects, not thru direct experience.  Ayurvedic nutrition origins are in nature and doshas.  Our body compositions play an important role.

When we take the first bite of food, for example, the doshas receive a great deal of information, primarily through taste.  We find ourselves instinctively drawn to those foods that incorporate a mixture of six essential tastes – sweet, sour, salt, bitter, pungent and astringent; favoring some tastes more than others to align with, and balance, our doshas.  In this way, we learn to follow our innate intelligence and intuitively eat a balanced diet.   It’s important that we appreciate and celebrate food and all that it does for our bodies.  Eating with awareness, taking our time as we chew our food, and sitting at a beautifully set dinner table with our loved ones, rather than in front of the television, are habits that create an ideal metabolic environment for both our mind and body.

Opting for fresh, organic produce ensures our bodies get the maximum nutrients nature has to offer.  Choosing foods that offer a variety of color helps keep our meals balanced and phytochemical rich by pleasing our sense of sight, smell and taste.  Consider how wonderful it is to enjoy a visually pleasing plate, abounding with fresh, nutritious food.  We feel energized and alive.

As we learn to eat in harmony with our bodies, we begin to eat in ways that truly benefit us.  Choosing foods intuitively, using nature’s cues, helps prevent and heal us from illness and enables us to feel balanced, vital and whole.

Let’s prepare for our meditation and consider our centering thought: “I choose foods that help me thrive”.  “I choose foods that help me thrive.  I choose foods that help me thrive.”

Now let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Begin to be aware of your breath and just breathe, slowly and deeply.  With each breath, allow yourself to become more at peace.  Now gently introduce the mantra silently to yourself.  Om Vardhanam Namah.  Om Vardhanam Namah  means I nourish the universe and the universe nourishes me.  Om Vardhanam Namah.

Whenever you find yourself distracted by thought, noises or physical sensations, simply return your thought to silently repeating the mantra, Om Vardhanam Namah.  Please continue meditating for about 7 minutes.  Om Vardhanam Namah. Om Vardhanam Namah.

Release the mantra and give yourself time to rest.  When you feel ready, open your eyes.

Throughout your day, focus in this centering thought, “I choose foods that help me thrive”.  “I choose foods that help me thrive.  I choose foods that help me thrive.”

Namaste

Day 12:  Connecting For Balance

Connecting for Balance “Each friend represents a world in us, a world possibly not born until they arrive, and it is only by this meeting that a new world is born.”
Anais Nin
We are social creatures, who thrive in community. Connecting with one another allows us to express our most heartfelt hopes and dreams and be of service to one another. Our supportive relationships enhance the positive messages we send our bodies each day and invite better health and wellbeing into our lives.As we prepare for meditation today, take a moment to be grateful for the many individuals who contribute to your life and in whose lives you make a difference.

Mindful Moment

Make a point today of spending time with friends. Have lunch with colleagues or take a long walk with a group. Notice how you feel after sharing thoughts and laughter with others.

Today’s Reflection/Journal Questions:
1.  How much time do you spend each day connecting
with loved ones, whether in person or through social media?
2.  How do you feel after you’ve spent time with good friends?
3.  What are the unique qualities and talents that you
can offer your community?

Today’s Centering Thought: “I cherish my every connection.”

Today’s Sanskrit Mantra: Tat Tvam Asi

Oprah: “Welcome to Day 12 – Connecting for balance.  As social beings, which we all are, we need to feel deeply connected with others to thrive.  That means spending time with your loved ones and friends and colleagues.  We co-create communities that open us up and fill up our lives with purpose.  In communities, we’re able to express ourselves, to serve others and enjoy the rewards of generosity and sharing.  We’re all seeking a spirit-to-spirit connection.  That’s one of the things I learned in all the years of the Oprah show.  That is #1 common communicator in the human experience.  We all want to know that we are seen and heard.  That opens the door for us to share our truest natures, to share our vulnerabilities, to share our unique thoughts, our talents, our gifts.  So before we meditate today, Deepak delves into a truth that I believe we all know intuitively – that connection in it’s many forms, is essential for our overall well-being.  

Deepak:  To maintain optimal health, we need to connect with one another.  In general, when we socialize, chatting in line at the grocery store, engaging in family activities, taking an exercise class, or sharing a delicious meal with friends, we’re doing wonderful things for our brains and cardiovascular systems.

In years past, this type of face-to-face socialization dominated our existence.  But the world has changed.  Because of time and geographical constraints, occasions when we would leisurely visit in person with family and friends have increasingly been replaced by digital forms of staying in touch.

Social networking represents a new kind of shared mind.  A global brain with activity that connects hundreds of millions of people.  When we instantly tweet our thoughts, for example, there is an immediate and real sense of connection, of belonging to something bigger than just ourselves.

Clearly, through these meditations, we are benefiting from a form of social networking, virtually tapping into the collective consciousness from the comfort of our own spaces; yet, we are together.  In such ways, social networking can play an important role in improving our world.

As we embrace these new technologies, remember that while they are a wonderful enhancement of our lives, they can’t completely replace physical contact.  As humans, we need and enjoy connecting the old fashioned way – through eye contact, hugs and kisses.

Regardless of how we stay in touch, what matters most is that we cherish our loved ones, offering them appreciation, affection and a helping hand when they need it.  Through isolation, we wither but in community, we collectively experience a deep sense of  belonging, purpose and joy.

Before we meditate together, let’s contemplate our centering thought, “I cherish my every connection”  “I cherish my every connection.”

Let’s begin.  Make yourself comfortable and close your eyes.  Be aware of your breath and inhale and exhale slowly and deeply.  With each breath, allow yourself to feel more at ease.  Now, gently introduce the mantra, Tat Tvam Asi  which means “I see the other in myself and myself in others”.  Tat Tvam Asi.  Whenever you find yourself distracted by  noise, thoughts or physical sensations, go back to silently repeating the mantra, Tat Tvam Asi.  Continue meditating for about 6 minutes.  Tat Tvam Asi mentally.  Tat Tvam Asi.  Tat Tvam Asi.

Release the mantra.  Take some long, deep breaths and give yourself some time to rest.  When you feel ready, open your eyes.

Throughout your day, be sincere and kind in your communications with others and focus on the centering thought, “I cherish my every connection”.  “I cherish my every connection.  I cherish my every connection.”

Namaste

Day 13: Moving For Balance

Moving For Balance “Consciousness is only possible through change; change is only possible through movement.” Aldous Huxley
Yoga means “union,” the union of mind, body, and spirit. There is far more to yoga than the beneficial practice of postures, or asanas.Yoga is finding balance, and union, in all aspects of our lives. Moving our bodies in ways that help us feel peaceful and connected with everything around us—whether it’s a brisk walk, a focused run, or an hour of yoga—can shift our awareness. Exercise can help us feel open and alive, rebalance our perspective, improve our physiology, and help us experience all aspects of ourselves, in harmony.

Mindful Moment

Create a schedule so that you engage in the exercise you enjoy the most on a regular basis. Commit to keeping with your schedule and journal how you feel each time you practice that activity.

Today’s Reflection/Journal Questions:
1.  List the types of movement and exercise that make you
the happiest.
2.  How does your body and mind feel when you engage in
those activities?
3.  How can you bring that good feeling you enjoy during your exercise back with you into your interaction with others?

Today’s Centering Thought: “I am flexible, powerful, and balanced.”

Today’s Sanskrit Mantra: “Om Varunam Namah” – My life is in harmony with cosmic law.

Oprah:  “Moving for balance.  We all know exercise is good for our bodies but it also does wonderful things for the mind and spirit.  At it’s best, exercise – whether it’s a brisk walk, a focused run or an hour of  yoga, can shift our awareness.  Exercise can also help us feel open and alive, rebalance our perspective, help us experience all aspects of ourselves in harmony.  Through exercise, we improve our mood, our self-image, enjoying greater health and well-being.  So today’s discussion from Deepak focuses on movement and brings us back to the concept we talked about earlier in our time together, how the body is our vehicle for our beautiful souls.  So, let’s get comfortable and listen to Deepak tell us how moving our body brings balance back into our lives.  Then he’ll lead us into our daily meditation.”

Deepak:   Originating in India about 5,000 years ago, Yoga is a science, a philosophy, and a way of life.  The word, Yoga, is Sanskrit for “unite”.  Yoga, then, means union – the union of mind, body and spirit, and a connection between individual and universal consciousness.

Yoga includes movements, meditation and an overall perspective on the world that emphasizes love, generosity, honesty and compassion.  In the West, however, the most commonly recognized way Yoga is practiced is through a series of  Asanas or poses.   Asana in Sanskrit means “seat” and the steady practice of asana not only helps us develop balance, strength and flexibility, but it ultimately offers a good “seat” for the soul within the vehicle of the human body.  From this prime position, we are then better poised for spiritual growth.

Beyond asana practice, today’s Yoga can encompass any activity that helps bring that sense of peace and union into our lives.  Dancing, swimming, cycling, walking in nature, can all be moving meditations that allow us to experience the richness of the outer world, strengthen our cardiovascular systems, release endorphins and clear our minds.

The ultimate purpose of Yoga, in all it’s forms, is to enliven awareness and expand our understanding of the true self.  Regular practice offers us opportunities to experience every part of ourselves with compassion and awareness.   When all aspects of our humanity, physical, intellectual and spiritual, work in union with one another, our lives, like our bodies, become balanced, vital and whole.

As we begin our meditation practice, let’s consider our centering thought, “I am flexible, powerful and balanced”.  “I am flexible, powerful and balanced.”

Now, let’s begin.  Get comfortable and close your eyes.  Become aware of your breath, inhaling and exhaling slowly and deeply.  With each breath, allow yourself to become more relaxed.  Introduce the mantra, Om Varunam Namah.  Om Varunam Namah.  My life is in harmony with cosmic law.

Whenever you find yourself distracted by noise, thoughts, or physical sensations, simply return your sensation to silently repeating the mantra, Om Varunam Namah.  Continue with your meditation for about 6 minutes.  Om Varunam Namah.  Om Varunam Namah.  Just silently in the mind.  Om Varunam Namah.

Release the mantra.  Inhale and exhale slowly and allow some time to rest.  When you feel ready, open your eyes.

Throughout your day, contemplate the centering though, “I am flexible, powerful and balanced”.  “I am flexible, powerful and balanced.  I am flexible, powerful and balanced.”

Namaste

Day 14:  The Balance in Silence

My notes from Day 14, The Balance in Silence, Deepak Chopra’s 21 Day Perfect Health Meditation Challenge

The Balance in Silence “The music is not in the notes, but in the silence between.” Wolfgang Amadeus Mozart
Congratulations on completing two weeks of our Challenge and on all your achievements thus far!Over these past two weeks, we’ve enjoyed wonderful meditations together. It is in this stillness that we connect with the Highest Self, the field of pure potentiality, and plant the seeds of our dearest intentions for ourselves and others so that they flourish in our lives. In this stillness, we come to understand that we are indeed intrinsically part of the universe, connected with everyone and everything around us, and magnificently powerful beings who can manifest anything we desire.

Mindful Moment

Commit to writing down your intentions. Before each meditation, review your list, and then release your intentions into the womb of creation. Then, watch how what you desire manifests in your life.

Today’s Reflection/Journal Questions
1.  What do you desire for your life and overall health?
What intentions can you set to help bring you the
wellbeing you envision?
2.  What intentions can you set to help bring you the
wellbeing you envision?
3.  How can you create time each day to continue building
a sustained meditation practice, long after our Challenge
has ended?

Today’s Centering Thought:  “I intend to take steps each day toward perfect health.”

Today’s Sanskrit Mantra: Om Ritam Namah – My actions and desires are supported by cosmic intelligence.

Oprah:  “Welcome to day 14, Balance in silence.  So, we’ve been doing this together for two weeks and opened our hearts and our minds to the concept of more perfect health, and the belief that it’s something we can all achieve.  We’ve also taken our first steps together to create balance and more alignment in our daily lives.  We have a new understanding of why it’s so important to take care of our bodies – the vehicles for our souls.  So, let’s give ourselves a high-five on remaining committed to our daily meditation practice.  Settle into a comfortable space as Deepak leads us into that space of silence, stillness, where we can connect with Spirit and our most heart-felt intentions and then take that connection and powerful still space back into our daily lives.” 

Deepak:  “We’ve spent this week talking about  ways in which we can bring balance into our lives.  So man of these paths to equilibrium involve changing habits.  Improving our eating, social,  and fitness habits, for example, helps us to achieve balance in our lives.  The sustained practice of meditation is certainly the staple of a balanced lifestyle.

Yesterday, we learned how Yoga asana practice helps us to achieve a good seat for the soul so that it’s better positioned for meditation and it’s ultimate goal of spiritual enlightenment.  If you practice Yoga, you likely know how wonderful you feel throughout the day after you practice – balanced in your body and in harmony with every thing and everyone around you.

Asana practice is the perfect preparation for meditation while the mind is calm and ready to enter even greater stillness.  Through meditation, we have a variety of experiences but one that offers the greatest benefit is that we find ourselves in that place between our thoughts called the gap, or pure consciousness.  In the gap, we can plant the seeds of our most heart-felt intentions and take from it the stillness of the true self back into our activity.  And, we do all of this without effort – simply by  closing our eyes and repeating our mantra.  So, today as we prepare to meditate, let’s set our own personal intention for perfect health.  It can be anything you want but make it as specific as possible.  For instance, if you want to incorporate more exercise into your life, your intention could be, “I intend to walk 20 minutes every day”.

Whatever is important to your well-being, create that intention and then release it into the womb of creation before you begin your meditation and watch how it manifests in your life.

Before we enter into silence, let’s consider our centering thought, “I intend to take steps each day toward perfect health”.  “I intend to take steps each day toward perfect health.”

Now let’s begin.  Find a comfortable position and close your eyes.  Take a few moments to breathe consciousness, inhaling and exhaling with awareness.  Start to repeat the mantra, Om Ritam Namah.  Om Ritam Namah.  My intentions and desires are supported by cosmic intelligence.  Om Ritam Namah.  If you find yourself distracted by thoughts, sensations or noises, just go back to mentally repeating Om Ritam Namah.  Continue with your meditation for about 6 minutes.  Om Ritam Namah. Silently now, Om Ritam Namah.

Please release the mantra.  Inhale and exhale slowly and allow some time to rest.  When you feel ready, open your eyes.  As you move throughout your day, take the experience of the silence into your activities and contemplate the centering thought, “I intend to take steps each day toward perfect health”.  “I intend to take steps each day toward perfect health.  I intend to take steps each day toward perfect health.

Namaste

Day 15: Living Well

My Notes from Day 15 Perfect Health 21 Day Meditation Challenge..

“Take the first step in faith. You don’t have to see the whole staircase, just take the first step.” Martin Luther King, Jr.
Welcome to the final week of our Challenge! We commend you on your ongoing commitment to care for your body, mind, and spirit.In order to begin integrating all that we’re learning into our daily lives, it’s important to create a healthy lifestyle matrix to support our goals.

Mindful Moment

Take some time to analyze your current lifestyle. Ask yourself what changes you can make that can support your healthy goals. Then, one by one, begin to make those important changes to create a positive matrix to support your wellbeing.

Today’s Reflection/Journal Questions:

1.   What does perfect health mean to you?
2.  How do you envision incorporating everything that you’re learning into your daily life?
3.  List the positive changes you have made during this Challenge.

Today’s Centering Thought:  “My little changes amount to big benefits.”

Today’s Sanskrit Mantra:  Ram,Ram, Ram – Everything I desire is within me.

Oprah:  “Welcome to Day 15, Living Well.  So we’re now in the final week of our 21 day meditation challenge, Perfect Health.  Over the past two weeks, we’ve started to understand what it means to be and feel healthy and strong.  We now know that we’re the stewards of our own well-being, and perfect health is something we can all achieve.  In week one, we invited perfect health into our bodies, into our lives and last week, we learned how to find balance by exploring new techniques and making life-affirming, nourishing choices for ourselves.  Today, Deepak leads us into our final week as we explore how we now can integrate our perfect health concepts into a positive and sustainable lifestyle.  As we do that, we can experience greater joy, greater vitality and ultimately greater love.  Before we meditate together, lets get comfort and listen to Deepak as he shares how we can truly live well.”

Deepak:  An odyssey is a journey that offers new information at every turn and over the past two weeks, we’ve enjoyed a very fruitful odyssey together.   To create a positive lifestyle, we have to cultivate an environment that makes positive choices easy, natural  and fun.

Our first step is to stop thinking in terms of discipline and self-control.  Instead, we need to create a matrix, or an arrangement for daily living that will support healthy decision making.  Everyone has some type of matrix already in place and some of us live inside a set up that makes positive choices easier.  A bowl of beautiful ripe fruit on the counter top at arms reach, or a walking date with a friend afternoon, for example, are certainly part of such a matrix.  The real key is to live in an environment where the mind can consciously and freely choose beneficial things to restore and maintain balance.

A truly sustainable matrix is flexible to our individual needs, and celebrates a life well-lived.  Most importantly, a sustainable matrix is built by small gradual changes.  In our remaining days, we’ll explore new habits and lifestyle changes that you can begin to adopt as you build your own personal matrix.   With that in mind, let’s prepare to meditate together and   begin by considering today’s centering thought – “My little changes amount to big benefits”.  “My little changes amount to big benefits.”  Now let’s begin

Make sure you’re comfortable and close your eyes.  Begin to witness your breath, slowly and deeply.  Inhale and exhale.  Inhale and exhale.  Introduce the mantra, Ram, Ram, Ram.  Everything I desire is within me.  Whenever you find yourself distracted by noises, physical sensations or thoughts, simply return your attention to silently repeating the Mantra.  Ram, Ram, Ram.  Continue with your meditation for about 6 minutes.  Ram, Ram, Ram.  Just mentally, Ram, Ram, Ram.

Stop repeating the mantra.  Allow yourself some time to rest.  When you feel ready, open your eyes.  Throughout your day, contemplate the centering thought, “My little changes amount to big benefits”.  “My little changes amount to big benefits.  My little changes amount to big benefits.”

Day 16: Living Nature

Living Nature ““I believe a leaf of grass is no less than the journey-work of the stars.”   Walt Whitman.
As we’ve discussed, connecting with nature is a wonderful way for us to witness the dance of the universe and to see ourselves as part of this magnificent symphony. Today, we have a very special visualization exercise that takes us on a journey through nature, enabling us to enter the silence through the wonderland that is nature’s rich and limitless bounty.Let today’s experience remind you how important it is for our health and wellbeing to connect with nature and enjoy all that it generously offers us each day.

Mindful Moment

Commit to spending some time in nature today. Whether you choose to be active or simply gaze at the stars in the night sky, express your heartfelt gratitude for all that nature offers you and for your place in this beautiful cosmic dance.

Today’s Reflection/Journal Questions:
1.  How do you feel when you’ve spent time outdoors?
2.  What special places make you feel most connected with
the beauty that surrounds you?
3.  How can you connect with nature each day no matter
where you are?

Today’s Centering Thought:  “I am an exquisite expression of nature.”

Today’s Sanskrit Mantra:  Om Bhavam namah – I am absolute existence.  I am a field of all possibilities.

Oprah:  “Welcome to day 16, Living Nature.  Where ever we live, nature is all around us just waiting to be explored.  My goodness, I could not live without trees.  Even in a major city, we can visit parks and spaces to enjoy the scent of trees and flower gardens or just lie on our backs on our rooftops gazing up at the stars.  Connecting with nature allows us to enjoy and witness life as it effortlessly thrives and when we do that, we gain an even greater understanding of  how that same energy that enlivens all of creation flows with ease through each of us; it’s doing that all the time.  Spending time in nature is just such a wonderful way to bring peace and equanimity into all our lives.  Henry David Thoreau said it, “An early morning walk is a blessing for the whole day”.  Today, we focus on the important role nature plays in helping us understand our limitless potential as we live the concepts of perfect health.  Let’s get comfortable and get started.”

Deepak:  “Through our journey together, we now understand that our current state of health is but an impermanent snapshot.  A picture we can change at any time through conscious choice-making and meditation.  We also know that meditation connects us to who we really are, pure consciousness and unbounded potential.

Our unlimited potential is the field of pure potentiality, the very same field that nature uses to create our planets countless wonders.  Anything is possible in this unified field through Spirit because it is the source of all power, intelligence and infinite organizing ability.

To truly experience pure potentiality, it is important that we spend time in the splendor of nature.  By observing nature, we can witness the orchestration of it’s vibrant elements, the astounding forces of life and unity of all things.  So let’s take a trip into nature together and experience this feeling for ourselves.

Close your eyes and sitting comfortably, just breathe.  See, in your mind’s eye, a lush, verdant forest.  It’s very moist under the  shaded canopy, and you can smell the rich soil.  As you begin walking along the leaf-lined trail, you notice the dense ferns with glistening dewdrops on their fronds.  The tree bark is also damp with rain water and sap, flowing through it’s dark, textured ridges.  Touch the bark and feel it’s roughness.  Smell it’s pungent scent.

Overhead, there is an array of dazzling birds that call to one another and fly with ease.  For a moment, imagine yourself among them, soaring gracefully above the trees, feeling the warm breeze rushing over your wings.

Now, rejoin the earth beneath the trees and feel the warm rays of the sun as they stream through the upper canopy.  Acknowledge the energy-giving force of the sun, it’s prana, the source of all life on earth.  Quietly, in your mind, thank the sun for shining on our earth each day.

Back on the trail, continue walking until you reach a bubbling brook.  Dip your hand into the rushing water, allowing it pass through your fingers.  The water is fresh, clear and inviting.  Take a sip if you wish and enjoy the cool, refreshing gift the earth offers you.  Near the brook there is a shade tree with a patch of moss beneath it – just large enough for you to have a seat.  Rest there with your back against the tree and focus on the centering thought, “I am an exquisite expression of nature”.  “I am exquisite expression of nature.”

As you continue to rest beneath the tree, silently introduce today’s mantra, Om Bhavam Namah.  I am absolute existence.  I am a field of all possibilities.  Om Bhavam Namah.  Continue on your own, silently repeating the mantra, Om Bhavam Namah.  Just in the mind.  Om Bhavam Namah.

Stop the mantra, take some time to breathe and rest.  When you are ready, open your eyes.  Throughout your day, contemplate the centering thought, “I am an exquisite expression of nature”.  “I am exquisite expression of nature.  I am an exquisite expression of nature.”

Namaste

Day 17:  Living Creativity

Living Creativity “You can discover more about a person in an hour of play than in a year of conversation.” Plato
Today, we explore our creative spirit. As long as we remain open to new possibilities and a willingness to escape our routines, we can enjoy lifelong creativity. Letting go opens the door to new discoveries and enables us to feel truly alive.Enjoy opportunities to explore without outside opinions or artificial boundaries. Do those things that make time disappear and witness the boundless joy that flows to you.

Mindful Moment

Set aside time today to be totally free to express yourself. Find a quiet space, gather the tools you need, and just enjoy what happens. Notice how you feel after you’ve spent some time doing what you love.

Today’s Reflection/Journal Questions:
1.  How do you express yourself?
2.  What creative pursuits bring you the greatest joy?
3.  When you have free time, how do you spend it?

Today’s Centering Thought:  “Through rest and play, I open my creative channel.

Today’s Sanskrit Mantra:  Om Anandham Namah – My actions are blissfully free from attachment to outcome.

Oprah:  “Welcome to day 17 – Living Creativity.  In today’s world, we’re always tempted to stack more and more stuff – more activities, more experiences into our day.  But how many of those things are for fun.  It goes without saying that we  often neglect to schedule a little fun for ourselves.  I know I do.  My goodness.  Yet e very days bring a chance for us to draw in our breath, kick off our shoes and even dance a little.  Creative expression – meaning down time and play time, are essential to having a vibrant life and it’s important that we make time for the moments that bring real joy into our lives.  Today, Deepak talks to us about the importance of play time and how it opens our hearts and minds to limitless possibilities – to new discoveries, creative solutions and the richness of abundance – and love.  So relax while Deepak shares more about the benefits of truly having fun.  Then we’ll enjoy our meditation together.”  

Deepak:   How many of us really have fun?  Every day.  Time when we do nothing but relax, enjoy a good book or listen to great music.  Think back to when you were a child, perhaps exploring the environs of your block or neighborhood.  Every bug, plant, rock, songs you sang with your childhood friends – all of it was new.  And each activity brought with it a flood of ideas and creativity. 

Experiences like these offer glimpses of the soul.  They are rooted firmly in the present, impervious to time.  As adults, such experiences continue to be important.  Enjoying activities that have no external goals or milestones to reach, enable us to dig deep into our reservoirs of creativity and connected us more deeply with ourselves and others.  It is through play and experimentation that some of our best experiences arise spontaneously.  We make a bold discovery, have an AHA moment instantly, visualize a solution, or reconnect with our dharma – our true purpose in life.

Try to remain open to being your most creative.  Release your fears.  Follow your intuition.  Acknowledge the synchronicities that nudge us toward a new path, enter  in diverse perspectives and let go of rigid, fixed beliefs.  Allow the past to die so that you can live in this moment – today.  Just as your body is changing in every moment, give yourself permission to chose a different way.  Each new perspective, experience and insight fosters new brain patterns to support our desires and goals.  And such wondrous transformations can only happen when we allow ourselves the time to create, and recreate every day.

Let’s go now to the source of our creativity, our spirit. As we prepare to enter into silence, let’s consider our centering thought, “Through rest and play, I open my creative channel”.  “through rest and play, I open my creative channel.”

Now let’s prepare to meditate.  Close your eyes.  Take a few long, slow breaths and just relax.  Begin to introduce the mantra, saying it silently to yourself.  Om Anandham Namah.  Om Anandham Namah.  My actions are blissfully free from attachment to outcome.  If you have thoughts, hear noises or feel sensations, just mentally repeat the mantra, Om Anandham Namah.  Continue meditating for about 5 minutes.  Om Anandham Namah.  Om Anandham Namah.  Now, just in the mind.

Let go of the mantra and allow yourself some time to rest.  Then, when you like, open your eyes.  Throughout your day, allow the mind to relax into the centering thought, “Through rest and play I open my creative channel”.  “Through rest and play, I open my creative channel.  Through rest and play, I open my creative channel.”

Namaste

Day 18:  Living Passion

Living Passion “Freedom lies in being bold.”   Robert Frost
Passion is energy. It’s the power that comes from focusing on what really excites you. When we live with enthusiasm, we fully engage our brains and bodies in our activities, building new pathways that foster health and wellbeing.One way to ensure that we live our lives with passion is to find our dharma, our life’s true purpose, through which we can serve our community and ourselves in deeply meaningful ways. Engaging in life in this way helps keep our minds active and sharp and strengthens our relationships with everyone we meet.

Mindful Moment

Begin to connect with your true life’s purpose. Before each meditation, ask yourself, “How can I help? How can I serve?” Then, listen to your heart for the answer.

Today’s Reflection/Journal Questions:
1.  What are the things you are most passionate about?
2.  How do you feel when you engage in those activities that
truly excite you?
3.  Envision a day spent dedicated to living your passion.
What does that day look like, feel like?

Today’s Centering Thought:  “I live my life with passion and enthusiasm.”

Today’s Sanskrit Mantra:  Om Varunam Namah – My life is in harmony with cosmic law

Oprah:  Welcome to day 18, living passion.  We all want to live our lives with more enthusiasm and passion and being excited about what we do every day, and sharing our gifts with the world – that’s how we cultivate joy and energy.  Passion is energy.  It is the power that comes from focusing on what excites us!  And when we find something that you are truly passionate about, it feels like breathing, it’s so natural.  We each have a calling – I know that for sure and that calling for everybody is as unique as a fingerprint and that calling is what leads you to your passions.  Discover what ignites your passion – that is is your real job here on earth.  Let it light you up and then find a way to share that with other people.  Honor your calling, your life’s true purpose and in this way you find happiness and success.  So get still, listen.  Deepak is going to guide us in the journey to discover our true purpose and live our lives with more passion and then we’ll meditate.

Deepak:   Everyone has a special purpose in life which in Sanskrit is called dharma.  And we each possess a unique talent with a unique way of expressing it.  For every unique talent and expression of that gift there are also unique needs just waiting for us to fulfill them.  When we offer our service to others, we experience the ecstasy and exultation of our spirit.  By asking ourselves “How can I help, how can I serve using my unique talents”, we are able to move beyond the ego and into the realm of true spirit – that part of our awareness in which we experience our connection with the whole universe.

Connecting with our dharma makes our heart sing and time fly.  We live our lives with passion and great enthusiasm.  A life lived with passion brings with it many benefits – a brain that builds new pathways toward better habits, a mind that remains sharp and active, and relationships that are rich and deeply rewarding.  When we are passionate about something, we have a positive attitude and embrace each day with a new outlook.  Finding our dharma and taking a passionate interest enables the whole mind-body system to be dynamic and rejuvenated. This level of self-awareness allows us to be spontaneous and free, open to surprise and more in step with the rhythm of the cosmos.

As we get ready for our meditation,  let’s contemplate our centering thought, “I live my life with passion and enthusiasm”.  “I live my life with passion and enthusiasm.”

Let’s begin.  Have a seat and close your eyes.  Inhale and exhale slowly and deeply.  Start to repeat today’s mantra silently to yourself, Om Varunam Namah, my life is in harmony with cosmic law.  Om Varunam Namah.  Continue repeating the mantra silently.  If you have thoughts, hear noises or have feelings in your body, just repeat the mantra, Om Varunam Namah.  Please continue meditating for about 5 minutes.  Om Varunam Namah.  Om Varunam Namah.  Just in the mind.

Release the mantra.  Allow yourself some time to rest.  When you feel ready, open your eyes.  Throughout your day, consider our centering thought, “I live my life with passion and enthusiasm”.  “I live my life with passion and enthusiasm.  I live my life with passion and enthusiasm.”

Namaste

Day 19: Living Optimism

Living Optimism “How wonderful it is that nobody need wait a single moment before starting to improve the world.”   Anne Frank
We become what we believe and, as we’ve learned, remaining positive sends our bodies loving messages that are crucial to maintaining good health. By being grateful for all that we have, we can move our egos aside and live the lives we were meant to live, full of enthusiasm for the present moment and confident about our futures.By fostering an inner dialogue that is most nurturing to us, we support the clear vision we have for ourselves and live our lives in alignment with our true purpose.

Mindful Moment

If you are not doing so already, begin to keep a gratitude journal. Each morning or evening, take stock of your life and write down those things for which you are truly thankful.

Today’s Reflection/Journal Questions:
1.  What are 3-5 new messages that you can tell yourself each
day to support your path to perfect health?
2.  How often do you express gratitude for all that you have
in your life? What are you grateful for today?
3.  How do you know when you are living in or out of alignment with your purpose or dharma?

Today’s Centering Thought: “My life unfolds in divine order.”

Today’s Sanskrit Mantra:  Om Daksham Namah – My efforts achieve maximal benefit with minimal effort.

Oprah:  Welcome to Day 19, Living Optimism.  I’ve often said,  “You do not become what you want, you don’t get what you wish for in life; you become what you believe”.  In this way, truly living with optimism embodying positivity, we manifest that which we project into the world.  During our time together, we have come to realize that our bodies do just that.  As a result of the messages we send ourselves, our bodies intelligently reflect back our current state of health and well-being.  In every moment, our bodies are clear examples of what we truly believe.  Today, Deepak delves more deeply into this concept and explains how living optimistically manifests for us physically.  Before we meditate, please listen how Deepak explains how our bodies relate to our thoughts and thrive through affirmative beliefs.  

Deepak:  As we’ve been discussing throughout our time together, what we think, do and say influences our bodies.  With each action, the brain sends messages to all the cells of our bodies, creating critical feedback loops that carry information for wellness or disease.

Living through a lens of optimism then, we can bring our bodies into balance and maintain optimal health.  When we operate from a positive perspective, we are motivated to live the life we envision and confidently take steps to make that happen.  Being grateful for who we are and what we have right now allows us to take stock of all the goodness in our lives.

We understand we are always learning lessons.  Therefore, we forgive ourselves and others because this moment is just a blink on our evolutionary path.  Living optimism invites us to reach higher and become the fullest expression of our intentions.

We can also make other positive changes to support our healthy goals – eating whole, nutritious foods, exercising regularly and managing stress all enhance our lives.  Additionally, building a sustained meditation practice, as we are doing during this challenge, may affect the production of the enzyme telomerase which in turn builds telomeres, the end points of each chromosome.  The freeing of telomerase is associated with aging and keeping telomeres intact is associated with the health and youthfulness of our genes.

It is important that we engage in a positive inner dialogue that supports the visions we hold for our lives and that we act in alignment with those messages.  In this way, we can establish a nourishing lifestyle that enables us to remain healthy, vibrant and strong for the rest of our lives.

Before we meditate, let’s contemplate our centering thought, “My life unfolds in divine order”.  “My life unfolds in divine order.”  Let’s begin

Have a seat and close your eyes.  Inhale and exhale slowly and deeply.  Start to repeat today’s mantra silently to yourself.  Om Daksham Namah.  Om Daksham Namah means my actions achieve maximal benefit with minimal effort.  If you have thoughts, hear noises or have feelings in your body, just repeat the mantra.  Om Daksham Namah.  Please continue meditation for about 5 minutes.  Om Daksham Namah.  Silently, in the mind.

Release the mantra.  Allow yourself some time to rest.  When you feel ready please open your eyes.  Throughout your day consider our centering thought, “My life unfolds in divine order”.  “My life unfolds in divine order.   My life unfolds in divine order.”

Namaste

Day 20: Living Agelessly

Living Agelessly “Wrinkles should merely indicate where the smiles have been.”   Mark Twain
Today, we explore the concept of living agelessly. It may be challenging to see ourselves as ageless beings that grow in wisdom and spiritual fulfillment in each passing moment. Yet, living in the present enables us to literally stop time. Meditation helps ground us in the present and, physiologically, increases growth hormones, which slow down the external signs of aging.As we engage in activities that bring us joy and choose to live from an open-heart awareness, we approach our lives with a new, positive perspective and truly live agelessly.

Mindful Moment

Consider an activity that really excites you. Make the commitment to engage in that activity for some time every day. Witness how time stands still when you indulge your passion and you become firmly rooted in the present.

Today’s Reflection/Journal Questions:
1.  How do you feel about aging?
2.  What wisdom has come to you with age?
3.  What activities can you enjoy to help you live agelessly
each day?

Today’s Centering Thought:  “I am ageless and timeless.”

Today’s Sanskrit Mantra:  Aham Brahmasmi – The core of my being is the ultimate reality the root and ground of the universe, the source of all that exists.

Oprah:  Welcome to Day 20 – Living Agelessly.  While you’ve heard me say that I see every birthday as a blessing – and I do indeed”!  Owning our age helps us step into the fullness of our lives.  Don’t deny one single moment of your life and existence.  There is so much wisdom and beauty to be gained in experience by those that celebrate every moment with vibrancy and with vigor.  So today, Deepak explains what it means to live agelessly.  He helps us shift our perceptions and leads us to more deeply engage in our lives.  So please relax, listen as Deepak discusses the true reality of who we are – ageless really, perfect beings.  Then we’ll move into our meditation.

Deepak:  What is aging?  If you are truly engaged in the present moment awareness, age is nothing but a construct.  How can we age if in pure consciousness there is no time?  Yet, we mark years on the calendar or watch with worry as our bodies begin to change.

By focusing on these external milestones, we are missing the true point of our lives – that we are alive to love and be loved, live our highest calling, and to seek enlightenment.  Still, we live in a world that constantly bombards us with images of youth and beauty and the outer trappings of seemingly good health.

In fact, over time, many of us begin to associate good health with youth and start to believe that once be reach a particular age, good health becomes elusive, completely out of our reach.  What can we do about this?  How can we change our minds so that we’re impervious to the illusions of external messaging and false beliefs?

Throughout our challenge, we have regularly practiced meditation which, as we know, connects us to the true reality of who we really are.  Continuing with the practice, making it a habit, is an important way to live – free from any calendar or clock.  We can also change the way we talk to ourselves and alter the feedback loops originating in the brain so that positive messages resonate with the intelligent selves of our bodies.  Equally important is to engage in activities that ignite our passion, our fire for life.  Therefore, pursue your interests with abandon.  Spend time with good friends and people you really love.  Give generously of yourself to people in need and causes that excite you.  Celebrate every moment in your life by living with limitless joy.

When we do all these things, time stands still.  In this unbounded state of awareness, time and age are no longer concerns and we find ourselves without effort, living agelessly.

As we prepare to meditate, let’s consider our centering thought, “I am ageless and timeless”.  “I am ageless and timeless.  I am ageless and timeless.”

Let’s begin.  Have a seat and close your eyes.  Inhale and exhale, slowly and deeply.  Start to repeat today’s mantra silently to yourself.  Aham Brahmasmi.  Aham Brahmasmi.  The core of my being is the ultimate reality,  the root and ground of the universe, the source of all that exists.  If you find you are having thoughts, hearing noises or feeling sensations, just repeat the mantra, Aham Brahmasmi.  continue with your meditation for about 5 minutes.  Aham Brahmasmi.  Aham Brahmasmi. Now silently in the mind.

Release the mantra.  Allow yourself some time to rest, feeling the effects of the meditation.  When you’re ready, open your eyes.  Throughout your day, consider our centering thought, “I am ageless and timeless”.  “I am ageless and timeless. I am ageless and timeless.”

Namaste

Day 21: Living Perfect Health

Living Perfect Health “We must each lead a way of life with self-awareness and compassion, to do as much as we can. Then, whatever happens we will have no regrets.”   Dalai Lama
Congratulations! Today is the final day of our 21-Day Meditation Challenge™, and you now have all the tools to live perfect health!We hope that you share our deep appreciation for all that we’ve experienced through our discussions and daily meditations. Being thankful for what we have in our lives is an important part of our journey to perfect health. Gratitude helps clear away the noise of our egos and allows us to connect more deeply with our inner wisdom.As we move forward on our individual paths, remember how important it is to spend time with friends and family. Sharing what we learn also enables us to build a supportive community, which is essential to creating a positive lifestyle.Before we meditate today, consider all that we’ve discussed and commit to incorporating those tools that benefit you most into your daily routine. In this way, you are certain to enjoy perfect health.

Mindful Moment

Sustain the habit of writing in your gratitude journal and continue journaling all the things for which you’re thankful every day. Take time each week to review what you’ve written to truly appreciate the gifts your life offers you.

Today’s Reflection/Journal Questions:
1.  What have you learned that you find most useful in living
perfect health?
2.  What new, positive messages are you telling your body
each day?
3.  How is your meditation practice aiding your health and wellbeing?

Today’s Centering Thought:  “I create my perfect health.”

Today’s Sanskrit Mantra:  Sat Chit Ananda – Existence, Consciousness, Bliss

Oprah:  “Welcome to day 21.  Three weeks, we’ve been together!  Today is living perfect health.  I’ve loved experiencing this journey toward living perfect health altogether.  We’ve each gained new perspectives on our role as co-creators of our own well-being and our meditations help to deepen our connections with one another across this global community.  I hope you feel that – I surely do.  Deepak and I are so honored, and also grateful that you have allowed us into your lives, joining you on this experience of transformation. We commend you on the commitment you’ve made to live your lives with greater enthusiasm and joy in perfect health.  As we begin our final day together, I don’t even have to say it – you know.  Relax, listen as Deepak tells us how we can incorporate all that we’ve learned these last three weeks to continue this journey of happy, vital and healthy lives.”  

Deepak:  “Welcome to our final day of our mind-body odyssey, perfect health.  Congratulations!  You now have all the tools to live perfect health.  Throughout our time together, we’ve come to understand how to make conscious choices, find balance, form strong social bonds and live agelessly, among many other things.

As you look back on this journey and recapitulate all that you’ve learned, I’m sure that certain things stand out for you.  What topics have helped you tune into your body and mind?  Where do you notice shifts?  Where are you finding greater peace, joy and vitality in your life?

Gratitude is an important part of living perfect health.  When we’re grateful for everything we have in our lives, our ego steps out of the way and we’re completely open to the dynamic exchange of the universe.  If you’re not doing so already, begin keeping a gratitude journal and take note of everything you’re grateful for each day.  Take stock of how these perfect health concepts manifest in your life.  Ask  yourself how making conscious choices, for example, has made a difference.

Thank yourself for all the changes you’ve made, large and small, and appreciate  how they benefit you.  Remember, too, how  we thrive in communion with others, so share your knowledge, reach out to help others on their journeys, and reach out for support in yours.

As you meditate each day, remember that you’re part of the collective consciousness; a bubbling wave in a vast and beautiful ocean.  Acknowledge and celebrate your sacred connections.

As we prepare to meditate, let’s consider today’s centering thought, “I create my perfect health”.  “I create my perfect health.”

Let’s begin.  Sitting quietly, take a few conscious breaths, inhaling and exhaling slowly and deeply.  Introduce today’s mantra, silently to yourself.  Sat Chit Ananda.  Existence, consciousness, bliss.  Sat Chit Ananda.  Please continue meditating for about 5 minutes.  Sat Chit Ananda.  Sat Chit Ananda.  Now silently in the mind.

Release the mantra.  Allow yourself some time to relax, feeling the effects of your meditation.  When you’re ready, please open your eyes.

Thank you for spending each day with us on our mind-body odyssey towards perfect health.  As we end our time together in this challenge, I leave you with our final centering thought.  Allow this intention to lead you toward greater well-being and a deep appreciation for your body, mind and spirit.  “I create my perfect health.  I create my perfect health.  I create my perfect health.”

Namaste

Day 22: Global Perfect Health

Global Perfect Health “I alone cannot change the world, but I can cast a stone across the waters to create many ripples.”  Mother Teresa
Welcome to the bonus day of our 21-Day Meditation Challenge™. Today, we offer a special guided meditation to bring the gift of perfect health to our global community.So, as we prepare for our meditation, please envision a world in which everyone enjoys a lifetime of health, joy, and vitality. We are indeed divine beings—united as brothers and sisters around the world—and perfect health is truly our birthright.

Mindful Moment

As you enter into stillness, set the intention that everyone around the world receives the wonderful gift of perfect health.

Today’s Reflection/Journal Questions:
1.  What do you want to share from our journey with others?
2.  How can you radiate the message of perfect health within
your family, your community, and ultimately our global
community?
3.  How can you connect more deeply with others in all that
you do each day?

Today’s Centering Thought:  “All is perfect.  All is well.”

Today’s Sanskrit Mantra:  Om Bhavam Namah – I am absolute existence.  I am a field of all possibilities.

Oprah:  So we came back for an extra day and we have something very special to share.  Each experience we’ve enjoyed together has allowed us to expand in wisdom, peace, and love, and joy, and well-being as a meditating community.  While we’ve come together over these past few weeks, thanks to the convenience of the internet, there are still many individuals around the world who lack such technology and for many, even fresh food and water, safe shelter are not possible right now.  Today’s meditation we’ve created especially with global family members in mind, sending our purest intentions for perfect health to all people around the globe.  We want to activate a ripple of support, a ripple of love toward true global transformation.  This is how we do it.  So, make yourself comfortable for one last time in this loving community we’ve co-created, and listen to Deepak as he leads us all in this beautiful meditation – a shared journey to global perfect health.  Let’s lift each other up!

Deepak:  Welcome!  I’m so happy to have one more day to spend with everyone.  Today, we’re doing something a little different – a meditation that brings the spirit of perfect health to our global community, truly embracing everyone in the warmth of the collective consciousness.  So let’s begin

Take a comfortable seat and close your eyes.  Together let’s take some long, deep, conscious breaths, taking in the love of everyone around us, and exhaling that love out into the world.  Inhale and exhale, slowly and deeply.  In your mind’s eye, envision the faces of people around the world, on continents far away, in topography that may be new or different for us, in mountain villages, rain forests, high desert regions and cities we may have only seen in photos.

Bring into your awareness your highest vision of perfect health.  See it infusing your own body.  You, perfectly healthy, vibrant and full of joy.  Now reach out and take the hand of someone close to you and envision that person’s reaching out, in kind, to someone else.  In time, see the people in all the different places you can picture in your mind’s eye connected in this way.

Take that feeling of perfect health that surrounds you and send it along this network of unity so that everyone feels the nurturing sensations of your vibrant love.  Let’s form our intention that the vitality and joy we have experienced throughout this journey benefit the entire global community.

Now introduce the mantra silently to yourself, Om Bhavam Namah, Om Bhavam Namah.  I am absolute existence, I am a field of all possibilities.  Om Bhavam Namah.  Now, on your own, just mentally.  Om Bhavam Namah.  Continue this meditation for about 5 minutes.

Release the mantra.  Please open your eyes.  As you continue on your journey, celebrate your ever-expanding experience in well-being.  Please allow today’s centering thought to stay with you always.  “All is perfect.  All is well.  All is perfect.  All is well.  All is perfect.  All is well.

Namaste

Did you know that the 21 Day Meditation Challenge is free at https://www.chopracentermeditation.com? It started on 3/11/13 but you can sign up anytime during the 21 days. I think each days meditation is available for 20 days and then drops off so it helps to get started as soon as possible so that you don’t miss any.  These are my notes from the challenge.