Tag-Archive for » Deepak Chopra Meditations «

14: Trusting Your Decisions {Manifesting True Success Meditation – Chopra Center}

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“Self-trust is the first secret to success.”
— Ralph Waldo Emerson

Message of the Day:

Congratulations on completing another week of our Meditation Experience. This week we have been learning how to make every decision a success. A big part of making successful decisions is learning to trust your decisions. That means making choices and not worrying or second-guessing yourself, wondering afterwards if you made the right choice or if you should have waited. Information will always be inadequate and there will inevitably be uncertainties. But if you make your choices according to a broad vision that sees life unfolding according to a higher purpose, then you can trust your decisions knowing that this greater intelligence will organize and orchestrate all the details, even if your mind cannot fully fathom them. Today’s meditation will connect us to that infinite intelligence and help us develop an inner confidence that allows us to trust our decisions.

CENTERING THOUGHT
I trust that my life fits a larger plan.

SANSKRIT MANTRA
Eem Hreem Kleem

I draw knowledge and truth to my core self.

Day14 mts

Oprah Winfrey:

Here we are, completing our second full week of Manifesting True Success, our meditation experience.  I’m hoping you can feel a shift already, a kind of opening up as you start to embrace the wisdom of your journey to true success. Today is about one of the simplest yet most transformative forces in life, the power of trust.  Welcome to Day 14, “Trusting Your Decisions”.  Facing and making decisions often creates a sense of doubt, fear and uncertainty.  We all know that uneasy feeling when you’re searching for the right answer and you don’t know what that right answer is…I’ve been there hundreds of times.  This is why I truly believe – when you don’t know what to do, what decision to make, get still, stay open until you do. Uncertainty can be your friend.  When you let go and tap into the greater energy within you, you will find the answer and the light guiding and supporting you, always.  It’s the force that can dream a bigger dream for you than you could ever dream for yourself.  Everything is always working out for your greatest good.  It really is!  Trust in that knowing.  Deepak has much to share about this wisdom of trusting so let’s listen and then we’ll meditate.”

Deepak Chopra:

When you have true success every day, you can look back and trust that you made the right choices.  But decisions often feel like coming to a fork in the road and after you take one road, you wonder what the other would be like.  That is only natural.  But you don’t want to look at the road you are on with regret. When you don’t trust in your decision an imaginary ‘what-if’ hangs over your life.  What if I hadn’t turned down that job offer?  What if I’d met someone else?  These ‘what-ifs’ take your focus away from the present moment where your future is created.

To trust that your choices fit a larger plan, your options don’t have to be Choice A or Choice B.  Life is too uncertain to control or predict.  We don’t even know what our next thought will be, much less what will unfold in a year or 10 years.

How can we make this uncertainty our friend?  The answer lies in a greater visions, seeing that there is a higher purpose in life carried forward by a higher intelligence.  In reality, this intelligence lies within.  It governs, creates and controls the unfolding of your personal reality.  Your choice is to align with your higher intelligence and trust it even when you can’t see why some things are happening.

Trust doesn’t develop in a vacuum.  If there is a sudden crisis, disappointment or frustrating setback, you can tell yourself that everything happens for a reason.  But it’s much better to feel secure in this belief, to know from experience that setbacks and disappointments are meant to fit into your evolution.

The more you connect with your true self, the more the setback will fit one of the following categories

  • It is temporary and straightens itself out with minimal effort
  • It points you in a new direction asking you to examine what you are doing
  • It contains hidden negative emotions or beliefs that you need to work on
  • It prepares the way for a new opportunity that is getting ready to present itself

If you still cannot understand how the setback fits into a larger plan, have patience, return to your center and accept for the moment that life contains some uncertainties that cannot be explained.  In time, an explanation may come and meanwhile there is still the larger plan that is carrying you forward.  Your higher self is always guiding to grow your state of well-being even though there are bumps along the way.

As we prepare to meditate together, let’s take a moment to consider our centering though,
I trust that my life fits a larger plan

Now let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and breathe slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Eem Hreem Kleem.   This mantra strengthens self-confidence. As you repeat the mantra, feel an easy confidence that all your actions are guided by the infinite wisdom of your higher self. Repeat it silently to yourself, Eem Hreem Kleem. With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, return yourself to repeating the mantra, Eem Hreem Kleem. Continue with your meditation for about 10 minutes. Eem Hreem Kleem. Just mentally Eem Hreem Kleem.

Now release the mantra.  Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, open your eyes. As you continue with your day, contemplate the centering thought. I trust that my life fits a larger plan

Namaste

Journal Entries:

  • When we are in touch with our higher intelligence, we can make the uncertainties of life our friend. We feel this greater purpose that carries life forward, even though we cannot see or anticipate how all the details fit together. Write about an experience in your life where a great uncertainty was resolved when you released your need to control events, and in which you were able to relax into your higher self and embrace the uncertainty.
  • Uncertainties that present themselves as life crises or major setbacks to our goals can undermine our sense of trust. These events challenge us to go deeper within our Being, and eventually lead us to the understanding that even these disappointments and frustrations are serving our evolution. The growth that comes from living through these crises with awareness and openness create an even deeper trust, and become important components of our success. Describe an experience in your journal where going through a crisis led to a deeper feeling of trust within.
  • Describe other insights you gained going through this experience. Aside from developing a more profound level of trust, did you uncover unknown resources of inner wisdom and strength that made you a more complete and successful person?

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13: Timing For Success {Manifesting True Success Meditation – Chopra Center}

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“The time you enjoy wasting
is not wasted time.”
– Bertrand Russell

Message of the Day:

Our meditation today is about learning to become a master of your time. The last letter in S-M-A-R-T is T for “time limits.” Even though our true self is timeless, we live and experience in sequential time. For that reason we must respect and manage our time each day skilfully so that we synchronize our biorhythms with Nature. Dr. Daniel Siegel looked at how we can use our time so that it supports our wellbeing and inner growth. He list seven ways to spend time:

  • Sleep time – Getting a full night’s restful sleep
  • Physical time – Taking time to move and let your body be active
  • Focus time – Being alone for a while to concentrate on what matters to you
  • Time in – Taking time for meditation, prayer, or self-reflection
  • Time out – Setting aside time to simply to be here and rest into existence
  • Play time – Time to have fun and enjoy yourself
  • Connecting time – Intimate private time between you and those you love and care for

CENTERING THOUGHT
I allow the flow of time to carry me forward.

SANSKRIT MANTRA
Om Kala Namah

I allow cosmic time to guide me.

Day13 mts

Oprah Winfrey:

We move toward success when we listen within and open our hearts and minds to their fullest expression.  Expanding the ways in which we spend our time is another milestone on the road to lasting soul-filling success. Time is our most precious jewel.  When you consciously choose to realize each moment to its fullest, your treasure chest overflows.  Give yourself the gift of time in all areas of your life. Restful time.  Connecting time.  Creative time.  Time to focus and time to play.  When you do, every day will become timeless.  And that, My Friends, is a whole new experience of success.  My Beloved Dr. Maya Angelou said, ‘All great achievements require time’.  It’s true.  Every moment we have here on earth is really sacred.  So, let’s get still and appreciate the treasure in this and every moment as Deepak leads the way.”

Deepak Chopra:

The last letter in SMART is “T” for “Time Limits”.  Set a time to act, and for results to come to you.  I’m not saying this as an efficiency expert.  You don’t want to become time’s slave – quite the opposite.

In a fully awakened state, every day feels timeless.  You are expanded and free without constraints.  It may seem like a paradox but the time to the timeless is through time.  This is because of how our brains process experience.  One event at a time in a straight light from morning to night.  In reality, your true self is timeless.  You are not bound by time.  But for everything, there is a time and a season under the sun.

All living things have a natural rhythm and when you find your rightful time, everything needed for success unfolds naturally.  In practical terms, I’m asking that you approach time as something you can master.  The best model I’ve ever seen for mastering time comes from the psychiatrist, Dr. Daniel Siegel at UCLA who looked for the best way to have a healthy brain that supports a person’s well-being.  The optimal use is to apportion your time so that each day you have seven different ways to spending your time.  They are:

  • Sleep time
  • Physical time
  • Focus time
  • Time in
  • Time out
  • Play time
  • Connecting time

This gives us a map for mastering time, making it work for you instead of against you.  When you begin your day, pay attention to all seven compartments because they nurture all aspects of inner growth.

  • Sleep time – did you get a full night restful sleep?
  • Physical time – Did you take time to move and let your body be active?
  • Focus time – Were you alone for a while to concentrate on what matters to you?
  • Time in – Did you set aside a few moments for meditation, prayer or self-reflection?
  • Time Out – What time during the day was set aside for simply resting or existence?
  • Play time – Did you give yourself time to have fun in a carefree mood?
  • Connecting Time – Was there intimate private time between those you love and care for?

These aren’t just compartments of a well-planned day.  They optimize different areas of the brain and thus lead directly to expanded awareness and a sense of fulfillment

As we prepare to meditate together, let’s take a moment to consider our centering thought,
I allow the flow of time to carry me forward

Now let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and breathe slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Om Kala Namah.   This mantra harmonizes your life with the natural flow of time.  As you repeat the mantra, feel relaxed in the knowledge that you have all the time in the world.  Repeat it silently to yourself, Om Kala Namah. With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return yourself to repeating the mantra, Om Kala Namah. Continue with your meditation for about 10 minutes. Om Kala Namah. Just mentally Om Kala Namah.

Now release the mantra.  Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, open your eyes. As you continue with your day, contemplate the centering thought. I allow the flow of time to carry me forward

Namaste

Journal Entries:

  • Take one of your worthy goals and set a time frame for attaining a major step toward that goal. For example, with the goal of having more friends, you might give yourself a month to make three new acquaintances. Write down your goal, your next step, and the time frame to get there.
  • List all the different activities that apportion your time: work time, play time, quiet time, social time, down time, physical time, and sleep time. Next to each area, write down how much time you give yourself for that activity each day.
  • Write down next to each activity how that period of time nurtures you, and how it enriches the quality of your day rather than detracts from it.

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12: To Succeed is to Grow and Flourish {Manifesting True Success Meditation – Chopra Center}

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“Success comes from taking the
initiative and following up or persisting.”
– Tony Robbins

Message of the Day:

Our next letter in the acronym S-M-A-R-T is R. It stands for “record your progress.” In the context of business or physical fitness training, recording progress is an obvious way to monitor your development. But what does recording your progress mean in the context of personal growth? It means that we notice and acknowledge the inner growth that is happening in our consciousness. By recognizing the ways in which we are being transformed, we firm up that transformation and establish that change as something real and useful to our forward progress. Without this kind of deliberate affirmation and confirmation, subtle yet profound spiritual experiences can be casually disregarded and forgotten. If they are recorded and registered in our mind, they can be like sprouting seeds that can continue to grow.

CENTERING THOUGHT
I can feel myself growing every day.

SANSKRIT MANTRA
Om Shreem Namah

I let divine joy, abundance, and beauty into my life.

Day12 mts

Oprah Winfrey:

Welcome to Day 12.  Today we explore what success really feels like deep in our souls.  Listening to your life starts the process of creating success.  Aligning your internal and external realities, as we discovered yesterday, opens the door even wider.  Today we accelerate the momentum of success by tuning into, and embracing the messages we get from the source within.  We all experience those exquisite moments when we hear and really heed our inner voice.  It can be a whisper or a full-on aha.  When we truly trust that voice, it naturally guides us to a place where growth happens.  That growth is the spark that kindles the fire of success. Together let’s find the still space so that we can hear the inner voice with a sense of calmness and clarity. Then we’ll meditate.”

Deepak Chopra:

The next letter in the SMART acronym keeps you focused on fulfillment in the present – ”R” stands for “record your progress”.  In this short statement, record means you keep track of your journey and progress means that you expect to grow every day.  We all know that growth is dynamic.  It’s on the move.  This movement is automatically programmed into plants whose genes point them in the direction of the sun.  There is no need for self-awareness, the process is mechanical.  Inner growth is the opposite.  There is nothing mechanical about it.  Why not? Why didn’t our genes program us to become successful the way they are programmed for losing baby teeth and passing through puberty?  Because inner growth depends on feedback from the self.  You know that you’re evolving every day if you can state what message you receive from your true self.  When you note these messages down and reflect upon them, you are not just recording every day events.  You are recording a stronger connection with your creative source.  In practical terms, these are the kinds of messages that spur your inner growth.

  • You feel safe and out of danger.
  • You feel worthwhile knowing that your life has value.
  • You realize you are important in the scheme of things.
  • Your body is light and energized.
  • You are fulfilled just by being here.
  • You know that you are loved.
  • You feel empathy and compassion for others.
  • You experience a sudden epiphany inside or “AHA” moment.
  • You feel the presence of a higher power.
  • You see how everything is interconnected.
  • You are struck with wonder and awe without warning.
  • The majesty of nature fills you.

Everyone has such moments of higher consciousness but few take these individual experiences when the true self is so close, and knit them together.  Great epiphanies can blow away like leaves in the wind, pay attention and value them and make them part of who you are.  Since your creative source is always trying to contact you, take full advantage of the times when a connection is made.  The record of your inner growth is at the same time, a record of your success as it unfolds in the here and now.

As we prepare to meditate together, let’s take a moment to consider our centering thought,
I can feel myself growing every day.

Now let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and breathe slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Om Shreem Namah.    This mantra brings the force of evolution and growth into all aspects of life.  As you repeat the mantra, feel the movement of life energy express itself through you.   Repeat it silently to yourself, Om Shreem Namah. With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return yourself to repeating the mantra, Om Shreem Namah. Continue with your meditation for about 10 minutes. Om Shreem Namah. Just mentally Om Shreem Namah.

Now release the mantra.  Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, open your eyes. As you continue with your day, contemplate the centering thought I can feel myself growing every day

Namaste

Journal Entries:

  • Our inner growth and pursuit of success require feedback from the self. Write down the different ways your body, emotions, and mind give you feedback. Being aware of this feedback is a way of recording your progress.
  • Take the list of feedback you wrote above and explain what messages your progress is showing you. For example, when your body feels light and energized, it shows that your body is moving closer to its goal of wellbeing.
  • Write down some of the feedback you are noticing from your body, mind, and emotions, and then make a general assessment of how well you are growing and progressing.

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{22} Radiating Wholeness {Expanding Happiness Meditation – Chopra Center}

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“Now may every living thing be full of bliss.”
― Anonymous, The Dhammapada

Welcome to the bonus day of our 21-Day Meditation Experience!  Today, we offer a special guided meditation to celebrate the wholeness that is you. This wholeness, the Vedic seers tell us, is the same wholeness as the cosmos. The ultimate realization of truth we can experience is, “I am the universe, the totality of life.”  As we grow into this reality, we offer our wholeness back to the wholeness of life itself. Like a gift of a flower to a garden. Radiating our wholeness is a further validation that bliss is the purpose and existence of our life, all life, all existence.

Today’s Centering Thought
“My happiness is the happiness of the universe”

Sanskrit Mantra
“Aham Brahmasmi”
I am the wholeness of all creation

Day22 EH

Oprah Winfrey:

We’re back for a very special extra meditation.  We reflect on our journey once more and embrace the grandness, the power, grace and joy that emanates from us all.  Welcome to Day 22, Radiating Wholeness.  What I know for absolute  sure is that each of us feels happiness in direct proportion to how close we are to the Source of our own truth.  And that truth, I believe, is that we are all one.  The wholeness of life throughout the universe is the wholeness that lives and breathes within each of us.  It’s the same wholeness that lives within the tiniest creature, that’s in every tree, that’s in every living thing.  Being apart of that wholeness, I believe, is the secret of the purest happiness there is. Join Deepak on the purest joy ride of our journey.  Before we meditate, he’s going to guide us through the miraculous connections that show us how we’re truly all one.  Get ready.  This is going to lift you up, and will sustain our sense of happiness, renewal, and fulfillment as we meditate together once more.

Deepak Chopra:

When you begin to know that the wholeness of life is supporting you, everything changes.  When the Vedic sages declared, ‘I am the universe’, they meant something very real.  Life is infinitely more when we realize.  Consider the image you see when you look in the mirror.  If you trust your eyes, your body is contained within definite boundaries. You are packaged within your skin and there is only a limited lifetime to spend here on earth.  But your eyes have deceived you.  Every cell in your body is made of molecules and these molecules are built from atoms and subatomic particles.  If you keep looking for the smallest thing that you’re made of, the finest particles disappear.  What is left?  The infinite expanse of the quantum field from which the entire universe emerges.

In a very real way,  you are the field.  Therefore you can trace your body to the entire universe.  There is an invisible source of the mind as well because when even the tiniest particle springs into existence, it draws upon infinite reserves of energy.  Spiritually,  this infinite potential also includes creativity, intelligence, and every other quality that makes life worth living – love, beauty, truth, compassion.  If these are also packaged inside every particle in creation, you contain the same essence.

I like an image I ran across a few years ago – that each of us is like a millionaire with amnesia.  We go through life feeling poor, having forgotten that in reality, we are very rich.  In other words, by being so convinced that we’re limited in mind and body, we’ve forgotten the true self which knows no boundaries.  It participates in the infinite potential of the universe.  The spiritual path is the path to reality.  We sometimes say higher reality but in truth it’s just reality.  It can be known as effortlessly as you know what it’s like to breathe, move your hand or kiss someone you love.  It’s a wonderful step you’ve taken to find your true self.  The soul rejoices when it wakes up and the choice to awaken it lies with you alone.

As we prepare to meditate together, let’s take a moment to consider our centering thought,
My happiness is the happiness of the universe.  My happiness is the happiness of the universe.

Now, let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and breathe slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Now gently introduce the mantra, Aham Brahmasmi.  This mantra reveals that yourself is the self o the the universe.  Repeat it silently to yourself.  Aham Brahmasmi.  Aham Brahmasmi.  Aham Brahmasmi.  With each repetition feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Aham Brahmasmi.  Aham Brahmasmi.  Aham Brahmasmi.  Continue with your mediation for about 10 minutes.  Aham Brahmasmi.  Aham Brahmasmi.  Just mentally.  Aham Brahmasmi.  Aham Brahmasmi.  Aham Brahmasmi.  Release the mantra.   Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, open your eyes.

As you continue with your day, contemplate the centering thought.
My happiness is the happiness of the universe.
My happiness is the happiness of the universe.
My happiness is the happiness of the universe.

Namasté

Journal Questions:

1.  “During these three weeks we have learned about the spiritual connection between our soul and the cosmic soul. What healing intention would you like to send forth to the wholeness of the universe?”

2.  “As your happiness expands outward to every soul, what is your heartfelt wish for them?”

3.  “Take some time to write about ways that you can continue your daily mindfulness and meditation practice.”

4.  “Reflect further on today’s experience.”

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{21} Radiating Fulfillment {Expanding Happiness Meditation – Chopra Center}

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“Our true nature is bliss.
That bliss is like the sun that always shines.”
― Debra Moffitt

Congratulations! What a blessing to have shared this three-week journey with you. As we complete our Meditation Experience, it is appropriate that we arrive at a state of fulfillment, feeling a sense of completion. During our time meditating together we have located the seeds of happiness deep within our spiritual self, we nurtured them in our minds and hearts, and then shared that happiness with the world. This journey fosters outer fulfillment, which in turn creates more inner happiness – so the cycle of joy becomes self-perpetuating, going on and on.  In our meditation today we will honor the expanding circle of happiness that we generate from our silent self, which effortlessly radiates to all the world.

Today’s Centering Thought
“I walk in the light of my fulfillment.”

Sanskrit Mantra
“Purnamidam”
I feel fulfilled

Day21 EH

Oprah Winfrey: 

Welcome, Our Dear Friends, our meditating tribe.  Today is Day 21, Radiating Fulfillment.  It’s hard to believe our happy journey is coming to a close.  Over the last three weeks we’ve made some time to connect with our innate sense of wonder and play, love and joy.  We slowed down, at least for these 20 minutes each day, going deeper, transforming that wonder, that play and love into purpose, contentment, kindness, gratitude, passion.  We’ve tapped into the energy that allows us to be in harmony with the energy of source.  Yes, we have.  With each meditation, we have expanded our connection to the wholeness of the universe…the capital “C” of contentment…the source of true happiness…that place which is a constant wellspring of effortless fulfillment and satisfaction.  Take that in, My Friends.  This is what you did for you these past three weeks.  In this journey, we’ve arrived home where we know, to our core, that we have all we need.  It starts within. Now that is the ultimate happiness and Deepak and I are so glad to arrive at this place with you.  Let’s really enjoy this last meditation together and feel blessed for the happiness we shall share in the world and continue to expand for ourselves.

Deepak Chopra:

Radiating fulfillment is the final stage of the expansion of your happiness.  It happens all by itself once you have the self recognition that there is nothing else you need to seek.  You have arrived home after your journey.  Yet the spiritual path unfolds a strange journey because you don’t travel any distance.  You  end up where you started, with yourself.  But the self you knew at the start isn’t the self you know at the end.  Your ‘self’ at the end is fulfilled.  It has learned that life requires no struggle, fear or resistance.  You only need to Be.

I like the simplicity of the following saying, ‘To become enlightened, you stop running all the time and begin to walk. Once you’re walking, you slow down and stop.  Once you stop, you see who you really are’.  The whole journey, then, is a process of relaxing and letting go.  There’s nothing to study, memorize, learn or live up to. There is only experience.  To the experience of the true self, even for a moment, switches on that feeling of Aha.  So this is what I’ve been looking for.  Put into words, the separate self has been looking for a home.  Fragments have been looking for wholeness.  Anxiety has been looking for peace.  An emptiness inside has been looking for fulfillment.  All of these are found in the self.  This is the ultimate spiritual secret, repeated for thousands of years in every wisdom tradition.

The journey we’ve been on together doesn’t cover distance and also takes no time.  Every meditation brings you home. Every dive within meets your true self.  The only difference between you and an enlightened master is the expansion of this experience.  The Vedics compare it to a candle sitting in the sun.  The sun’s blinding light makes the candle flame invisible.  Yet, without a doubt, both emit light.  In spiritual terms, it’s the same light and now it shines from you, dispelling the darkness around you.  To know that you walk in the light, that you are the light – this is the greatest fulfillment.

As we prepare to meditate together, let’s take a moment to consider our centering thought.
I walk in the light of my fulfillment.  I walk in the light of my fulfillment.  

Now, let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and just breathe slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the manta, Purnamidam.  This mantra affirms that we are full and complete within ourselves.  Repeat it silently to yourself.  Purnamidam. Purnamidam.  Purnamidam.  With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Purnamidam.  Purnamidam.  Purnamidam.  Please continue with your meditation for about 10 minutes.  Purnamidam.  Purnamidam.  Purnamidam.  Just mentally.  Purnamidam.  Purnamidam.  Purnamidam.  Release the mantra.  Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, open your eyes.

As you continue with your day, contemplate the centering thought,
I walk in the light of my fulfillment.
I walk in the light of my fulfillment.
I walk in the light of my fulfillment.

Namasté

Journal Questions:

1.  “Fulfillment is a sense of spiritual rest or completion in the soul’s journey. Describe a similar feeling of fulfillment you have had either during this meditation experience or some time earlier.”

2.  “Describe any “aha” moments, breakthrough insights, or meaningful experiences you had during these three weeks.”

3.  “What new vision for spiritual fulfillment do you have since you began this meditation experience?”

4.  “Reflect further on today’s experience.”

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{20} Radiating Serenity {Expanding Happiness Meditation – Chopra Center}

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“We can be serene even in the midst of calamities and,
by our serenity, make others more tranquil.”
– Swami Satchidananda

In our meditation today, we bring our attention to the peaceful and serene influence we can offer the world around us. For our serenity to have a powerful transformative effect on others, it needs to come from our inner being, not just our superficial mood or attitude. We need to be that peace we want to see happen. We need to be serenity, and when we access this peace we naturally radiate serenity. Peace and serenity are born from a state of inner happiness – our true self. As we live in alignment with our true self we naturally radiate our serenity in the environment . . . we are simultaneously expanding the happiness of ourselves and those around us. Today’s meditation enlivens this state of serenity within our being so that it lovingly influences each person and interaction we have throughout the day.

Today’s Centering Thought
“I am a calming presence.”

Sanskrit Mantra
“Shanti Vira”
I radiate divine blessings

Day20 EH 

Oprah Winfrey:

Welcome to Day 20, Radiating Serenity.  Serenity is a centered gentleness, a trust and inner peace that in many ways is the essence of happiness.  Beyond whatever is happening to you today, when you move with the assurance that all will be well – no matter what – you, in fact, create the energy that indeed all IS well.  You line up with it.  We’ve all heard the serenity prayer, ‘God Grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference’.  The powerful and enduring words of this prayer ground us in a knowing that divine wisdom, peace is always within us.  The highest source of serenity is the core of our very Being.  By trusting that presence at our core, we allow a sweet and powerful serenity to flow into our lives and to flow from us.  That trust allows each of us to be a beacon of calm, of love, of generosity.  That I know, My Friends, is a wellspring from which the deepest happiness arises.  So, let’s take a deep, calming breath as Deepak shares his divine wisdom with us.

Deepak Chopra:

Jesus was certainly right when he said, ‘Blessed are the peacemakers for they will be called the Sons of God’.  But turning this into a living truth seems very difficult.  The world seeks peace in the midst of violence.  Families seek peace in the midst of arguments and conflicts.  You and I seek inner peace amid our confusion, fear and anger.

I have long been inspired by a wise saying ‘There is no way to peace.  Peace is the way’.  The lesson being taught is invaluable.  It says that if you want peace, be at peace.  We all know what it’s like to walk into a room where people aren’t arguing yet, in the tense silence you feel that there is hostility in the air.  The opposite is also true.  You can walk into a room and feel a peaceful silence.

The presence of inner peace is healing, to you and to the people you meet during your day.  In the Vedic tradition, you can tell that someone is enlightened because all around them there is an atmosphere of peace.  They radiate this quality and the effect on others is powerful.  As the proverb goes, ‘the lion lies down with the lamb’.  There is no violence in the presence of true inner peace.

By the meditations you’ve been doing, you’ve dedicated yourself to being the calm, happy, serene presence in any situation. This doesn’t mean that you’re a mute observer who never gets involved, or a saint who never loses her temper.  The presence of peace comes from a deeper place, the undisturbed peace of your Being.

As we prepare to meditate together, let’s take a moment to consider our centering thought.
I am a calming presence.  I am a calming presence.

Now let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and just breathe, slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the manta, Shanti Vira.  This mantra gives you the inner strength and courage to be your highest self wherever you are.  Repeat it silently to yourself.  Shanti Vira.  Shanti Vira.  Shanti Vira.  With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Shanti Vira.  Shanti Vira.  Shanti Vira.  Continue with your meditation for about 10 minutes.  Shanti Vira.  Shanti Vira.  Just mentally.  Shanti Vira.  Shanti Vira.  Release the mantra.  Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, open your eyes.

As you continue with your day, contemplate the centering thought,
I am a calming presence.  
I am a calming presence.  
I am a calming presence.

Namasté

Journal Questions:

1.  “Whenever you access your silent self, you become a source of serenity. Describe the last time you felt deeply serene and calm. It can even be the experience from today’s meditation. Be specific about how this serenity felt in mind, body and spirit.”

2.  “What steps can you take to deepen your experience of serenity? For instance to deepen your meditations, you may want to ensure you won’t be interrupted by turning off the ringer on your phone or by hanging your “Silence please . . . I’m meditating” door hanger.”

3.  “Who do you know in your circle of acquaintances that is a model of serenity and calmness? Who consistently radiates a calming presence? Consider and write about ways that you can incorporate those qualities of serenity into your own life and habits.”

4.  “Reflect further on today’s experience.”

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{19} Radiating Wisdom {Expanding Happiness Meditation – Chopra Center}

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“Play is the beginning of knowledge.”
― George Dorsey

We value the wisdom of those who have learned well from their life experiences. Today we will learn that there is another kind of wisdom valued by the spiritual traditions of the world, and that is the wisdom gained from meditation. This spiritual wisdom is what we are cultivating during our 21-Day Meditation Experience. As we delve deeper into our awareness, we uncover greater knowledge and joy. We see our essential connection with everyone else from the vantage point of unity consciousness.  This is the level of awareness that the ancient seers prized, the joyful wisdom of the awakened mind that emanates insight, happiness, and love to all. Our meditation today will support this natural radiation of wisdom from our being.

Today’s Centering Thought
“My being is wise and knowing.”

Sanskrit Mantra
“Vedohum”
I am pure knowledge

Day19 EH

Oprah Winfrey:

Welcome to day 19, Radiating Wisdom.  What makes a person wise?  Socrates said, ‘Wisdom begins in wonder’.  Don’t you love that quote!  I think that’s a perfect paradigm shift.  Wisdom is more than what you know or the sum of your life experiences, both rich and difficult.  Wisdom is what you feel and I believe the wisest people are always seeking, going deeper and higher.  That, Deepak teaches us, is how you radiate wisdom.  It isn’t something you attain, it is divinely present within you.  Connect with that presence and trust it and you’ll tap into the joyful intelligence of the soul.  When you can go with that, letting it flow from within everything in life becomes easier and you are happier.  Today, Deepak guides us to a wisdom that honors the wholeness of all, the ever-renewing happy wisdom of the soul.  So let’s clear our thoughts and open up to a new perspective of wisdom.

Deepak Chopra:

It will surprise you when you discover how wise you are.  Wisdom is usually associated with living a long life or being a professor.  People consider themselves wise when they’ve endured so many ups and downs, gone through so many crises that they know how hard life can be.  But this isn’t true wisdom because it’s tied to the past.  True wisdom shows you how fresh and fascinating life is.  To be wise is to be innocent, open, receptive, but also knowing.

The great English poet, Edward Blake, called this special state “organized innocence” which is different from being an innocent babe in the woods.  Instead, he was pointing to a rare state where you know about the world and how life can be.  Yet, from the ashes springs a living flame.  You want to embrace the wholeness of life because in wisdom, you know that life’s essence is in eternal bliss and infinitely expanding consciousness.  You are wise because you have started to walk the path of wisdom by recovering your true self and reconnecting with your soul.  There is no wiser decision that anyone can make.  The wisdom of great learning is something I admire but what I admire the most is the wisdom to see beyond appearances and to seek union with spirit.

When you radiate the happiness of your true self, you are radiating the wisdom of the seeker who is on the spiritual path.  Dante wrote, ‘Wisdom is the ultimate perfection of our soul in which consists our ultimate happiness’.  Today’s meditation is dedicated to making this come true for you.

As we prepare to meditate together, let’s take a moment to consider our centering thought.
My Being is wise and knowing.  My Being is wise and knowing.

Now, let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and just breathe, slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Vedohum.  This mantra reveals the infinite wisdom of life within your own consciousness.  Repeat it silently to yourself, Vedohum.  Vedohum.  Vedohum.  With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Vedohum.  Vedohum.  Vedohum.  Continue with your meditation for about 10 minutes.  Vedohum.  Vedohum.  Vedohum.  Just mentally.  Vedohum.  Vedohum.  Vedohum.  Release the mantra.   Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, open your eyes.

As you continue with your day, contemplate the centering thought,
My Being is wise and knowing.
My Being is wise and knowing.
My Being is wise and knowing.

Namaste

Journal Questions:

1.  “Today’s meditation showed us that we all have a profound and innate wisdom. How have you experienced this in your life? Write about a time that you spontaneously said the right thing at the right time to someone. What did that communication feel like for you?”

2.  “Write a short letter to yourself as a 13-year-old self from your present wise adult self. Based upon our experience and wisdom in this present moment, reassure your teenage self that all worries and concerns will be outgrown and things will turn out okay.”

3.  “Now write another letter to present-day you from your spiritually wise self, addressing your current worries about finances and relationships. Take it to heart that again, everything will work out and be okay.”

4.  “Reflect further on today’s experience.”

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{18} Radiating Compassion {Expanding Happiness Meditation – Chopra Center}

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“Until he extends the circle of his compassion to all
living things, man will not himself find peace.”

― Albert Schweitzer

Compassion from the soul level happens when we spiritually embrace another soul without reservation or judgment. Compassion validates people in a profound way . . . it is a deep heart connection that heals by overcoming the feeling of isolation and separation we all carry. When we offer compassion to another, we activate a connection that tremendously expands our sense of self, and in doing so, our happiness and sense of wellbeing grows as well.  As we explore the depths of our consciousness, we come closer to the essence of our shared humanity. This private journey of self-realization actually leads us to a most intimate compassion for all people. Our meditation today takes us to that inner space of universal compassion and joy.

Today’s Centering Thought
“I radiate sympathy and acceptance.”

Sanskrit Mantra
“Karuna Hum”
I am compassion

Day18 EH

Oprah Winfrey:

What I know for sure is that we really are all the same.  We’re all the same inside, all wearing different costumes, representing different cultures, traditions, beliefs, and when you open yourself up to feel somebody elses journey without judgement or blame, but with kindness and compassion, you’re opening up a path of light for yourself.  Welcome to day 18 Radiating Compassion.  Compassion, quite simply, is seeing, hearing and feeling someone else as if they are one with you.  It is what bonds us.  It is what we seek from one another.  From 25 years on the Oprah Show, every guest wanted to know the same thing – did you see me?  Did you hear me?  Did what I say matter to you?  When you listen and see and feel from a place of compassion, you build a connection from your soul to someone else’s soul from the inside out.  A whole new dimension of happiness awaits.  Deepak is going to guide us there and then we’ll meditate.

Deepak Chopra:

Compassion, which is sympathy for those who are suffering, has always been a spiritual quality.  The Buddha is beloved as the compassionate one.  All of us want to have sympathy with someone else’s suffering.  It comes naturally to be  sympathetic but there are also challenges.  There will always be pain and suffering in the world and seeing this can be overwhelming.  How can you and I, as individuals, make a difference?  There are acts of charity we can perform but at a deeper level, suffering is caused by separation of the soul from our source.  We can’t really make a difference in lightening the suffering in the world  until we first heal the separation in our soul.  In the Bhagavad Gita, Lord Krishna says that fear is borne of duality.  This may be a new idea to you but there is a fascinating truth here.  If people are in fear because they are disconnected from their true self, then in spiritual terms, no one deserves to suffer.

By finding the true self, it is possible to go beyond the level of suffering to find the level of peace, contentment and joy.  You can be a living example that this is so by radiating compassion and sympathy from your own being.  It shows a kind heart to sit and comfort those who need comforting.  I don’t agree, however, with the root words of compassion which means to suffer with rather than suffering along side someone else, it’s better to uplift them.  In whatever way you can inspire someone else, you are  showing compassion by helping someone to see that there is a way out of pain, bringing the first taste of freedom.

At the deepest level, we are inspired by those who have walked the path and become totally free.  They are the spiritual guides of humanity.  By finding your true self, you will radiate the same compassionate energy because it is a quality of the true self.  Separation means that you feel alone and isolated.  When you come out of separation, you are united with everyone else.  How can you not feel compassion when other people are as close to you as you are to yourself?  This is the secret wisdom hidden inside the quality of compassion.  The expansion of happiness is the expansion of our soul.  As we move deeper into our existence, we make more soul connections to others.  We feel and know others from the inside out without judgement or blame.  This is the embrace of our compassion.  It is not an exercise.  It is the recognition and feeling of yourself in the divinity of others.  This compassion is a kind of communion of the soul that enlarges us.  This may be what the Dalai Lama means when he says, ‘My religion is very simple.  kindness is my religion’.

As we prepare to meditate together, let’s take a moment to consider our centering though.
I radiate sympathy and acceptance.  I radiate sympathy and acceptance.  

Now, let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and breathe slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Karuna Hum.  This mantra develops deep compassion for all living beings.  Repeat it silently to yourself.  Karuna Hum.  Karuna Hum.  Karuna Hum.  With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Karuna Hum.  Karuna Hum.  Karuna Hum.  Continue with your meditation for about 10 minutes.  Karuna Hum.  Karuna Hum.  Karuna Hum.  Just mentally.  Karuna Hum.  Karuna Hum.  Karuna Hum.  Release the mantra.  Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, open your eyes.

As you continue with your day, contemplate the centering thought,
I radiate sympathy and acceptance.
I radiate sympathy and acceptance.
I radiate sympathy and acceptance. 

Namaste

Journal Questions:

1.  “What does compassion mean to you? Is being compassionate easy for you?”

2.  “Who do you know in your life, or what person in history is a shining example of compassion for you? Give three reasons why they inspire you.”

3.  “Are there any situations or relationships where offering compassion is difficult for you? What specific steps could you take to remove those limitations?”

4.  “Reflect further on today’s experience.”

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{17} Being of Service {Expanding Happiness Meditation – Chopra Center}

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“When we give cheerfully and accept gratefully,
everyone is blessed.”

Maya Angelou

Today in meditation we activate the sense of service. But instead of approaching service in the conventional sense, as a sort of obligation, we will look at it from the perspective of higher states of consciousness. In this view, service is not only a humanitarian effort, it is a path of joy and self-realization. It is an opportunity to grow in happiness, not a duty.  Service is listening and acting in response to a call for the unique gifts your life offers. This call is not based on your ego needs, nor does it come from social expectations. The call to service comes from your universal self, the cosmic part of you that directs your spiritual evolution or dharma. This is why being of service to the world is really a joyful expansion of the self.  Today’s meditation brings our awareness in accord to this vision of service.

Today’s Centering Thought
“My soul expands when I help others.”

Sanskrit Mantra
“Seva Hum”
I am service

 Day17 EH

Oprah Winfrey:

Welcome to Day 17.  Being of Service.  As far back as I can recall, my prayer has always been the same.  “Use me God.  Show me how to take who I am, who I want to be, and what I can do, and use it for a purpose greater than myself.  How can I be of service?”.  Well, we’re each here to share our unique gifts with the world.  That is why we’re here, that is the source of the richest happiness we can experience and when we share those gifts with love, effortlessly and joyfully, the world rises up to meet us.  Inevitably we receive so much more than we give.  Gandhi said it best, ‘The best way to find yourself is to lose yourself in the service of others’.  That, I know for sure is one of the secrets of soul- expanding happiness.  Open yourself to giving from your heart and listen as Deepak shares his wisdom on Being of Service.  Then we’ll go the still space.

Deepak Chopra:

When you’re living the happiness that comes from your Being, serving others isn’t an obligation.  It’s not about feeling like you’re a better person, or raising your image in the eyes of others.  Something deeper happens because in serving others at the soul level, you are serving yourself.  This isn’t a mystical experience.  Parents already know what it’s like to feel that their children are extensions of themselves.  There is a complete merging between two lovers that defines romantic love.  When those around us have become a real extension of our larger self, the pursuit of happiness spills beyond the boundaries of the ego.  Take this merging to its ultimate and you arrive at unity consciousness where you perceive no division between you and anything you perceive.  When Jehovah speaks from the burning bush to Moses, the words are a true reflection of unity consciousness, I am that I am.

Service implies action which is why one of the traditional paths to enlightenment in India is known as Karma Yoga, meaning the unity that comes out of right action.  Giving a panhandler a quarter so that he will quit bothering you is not actually Karma Yoga because you don’t actually feel joyful in your gift and you aren’t blessing the person you give to.  You have stepped onto the Karma path whenever you give in the spirit of freeing someone else from care and want while, at the same time, your action brings you bliss.

As we prepare to meditate together, let’s take a moment to consider our centering thought.
My soul expands when I help others.  My soul expands when I help others.  

Let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and breathe slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Seva Hum.  This mantra makes the joy of helping others its own reward.  Repeat it silently to yourself.  Seva Hum.  Seva Hum.  Seva Hum.  With each repetition, feel your body, mind and spirit open and receive just a little more. Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Seva Hum.  Seva Hum.  Seva Hum.  Continue with your meditation for about 10 minutes. Seva Hum.  Seva Hum.  Seva Hum.  Seva Hum.  Just mentally.  Seva Hum.  Seva Hum.  Seva Hum.  Release the mantra. Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready you can open your eyes.

As you continue with your day, contemplate the centering thought.
My soul expands when I help others.
My soul expands when I help others.
My soul expands when I help others.  

Namasté

Journal Questions:

1.  “List the activities that you feel are of greatest service to others.”

2.  “Describe the positive emotions you feel while you are giving of yourself to those who need you. Do you feel transported out of your petty concerns? Do you feel a sense of inner joy in easing someone else’s burden or contributing to their happiness?”

3.  “Describe the spiritual benefits you feel from service, not the gratification your small self might feel, or the recognition you might get.”

4.  “Reflect further on today’s experience.”

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{16} Radiating Grace {Expanding Happiness Meditation – Chopra Center}

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“The quality of mercy is not strain’d . . . it is twice blest;
It blesseth him that gives and him that takes.”

― William Shakespeare

Grace is an important aspect of expanding our happiness, because it is through grace that we express love and blessings completely and unconditionally. We are each a source and conduit of grace.  Grace is a loving power and presence that elevates and brightens whatever the challenge or situation might be. As we mature into our authentic selves, we are more open, receptive, and expansive, and so we naturally feel the influence of more grace in our lives. It is this same expansiveness and openness that makes it easy for us to radiate that grace along to others.  Radiating grace is not about adopting an attitude of sainthood, and offering benedictions to family and friends. It happens naturally, in moments as simple as passing along, or sharing, the fullness of heart that you feel when you offer a helpful gesture or kind word. When we share grace, our happiness increases many fold.   Today’s meditation facilitates this free flow of nature’s grace from your life to others.

Today’s Centering Thought
“I share my divine blessings.”

Sanskrit Mantra
“Prasada Hum”
I am divine grace

 Day16 EH

Oprah Winfrey:

Welcome, it’s Day 16, Radiating Grace.  It’s one of my favorite words – grace.  It’s the unconditional kindness of the universe, the gentle power and serenity that lifts us up no matter what we’re going through.  Grace is perhaps the most simple and powerful promise there is.  It is a state of pure openness and being available, a space where you can allow a new reality to enter into your very being.  Grace fills us up quietly and powerfully.  Grace can be inspired by a beautiful moment in nature, or by spending time with someone we love, or just sitting quietly.  It can arise from the most difficult of time, moments that offer powerful opportunities for us to grow and be transformed.  When I think of grace, I think of someone like Nelson Mandela, a powerful world leader who emerged from his own suffering yet became a leader who emanated peace, forgiveness and humility.  He radiated grace from every fiber of his being.  And he taught us the deep joy that comes from holding grace in our hearts.  Today, Deepak helps awaken us to sharing our grace with the world, creating wholeness and unity.  Let us come together and radiate our grace in the stillness of meditation.

Deepak Chopra:

Grace is a special quality that resides within.  To be in a state of grace means to be blessed, untouched by harm.  It’s said that divine grace is unearned.  It’s given freely by God or the divine source.  If you feel blessed, there is a natural impulse to share how you feel, to bless others.  How do you do this?  First by example.  Second, through generosity of spirit.  Third, by accepting the equality of all people in the eyes of God.  Setting an example means that you radiate light because grace is really the sensation of being in the light.  When you have such a feeling, you’re light-handed rather than heavy-handed. You’re light in your step, your speech and your attitude in trying situations.  This leads directly to generosity of spirit which means that you lighten the burden of others and give from the heart.

There is an image found in both Eastern and Western traditions, a tree that is so heavy with fruit that it’s branches bow down, offering it’s sweetness to every passerby.  That’s a perfect image to keep in mind for generosity of spirit.  You give with the attitude of overflowing love, kindness, humor, appreciation – whatever your spirit has filled you with at that moment.  Accepting the equality of all people means that you adopt the teaching of nonviolence which is known in Sanskrit as Ahimsa.  Ahimsa begins by renouncing hatred and anger, the root of violence.  It extends in its purest state to reverence for life.  The most powerful kind of nonviolence embraces the belief that every breath comes from a state of grace and thus is a devotional attitude.  You see the innocence in all living things which is how you, I and everyone appears through the eyes of the soul.  When you experience your true self, seeing through the eyes of the soul becomes natural because the presence of light in everything shows you what grace really is.

As we prepare to meditate together, let’s take a moment to consider our centering thought,
I share my divine blessings.  I share my divine blessings.  

Now let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and just breathe, slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Prasada Hum.  This mantra makes us more open to receiving and giving blessings.  Repeat it silently to yourself, Prasada Hum. Prasada Hum.  Prasada Hum.  With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Prasada Hum.  Prasada Hum.  Prasada Hum.  Continue with your meditation for about 10 minutes.  Prasada Hum.  Prasada Hum.  Prasada Hum.  Prasada Hum.  Just mentally.  Prasada Hum.  Prasada Hum. Prasada Hum.  Release the mantra.  Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, open your eyes.

 As you continue with your day, contemplate the centering thought,
I share my divine blessings.
I share my divine blessings.
I share my divine blessings. 

Namasté

Journal Questions:

1.  “What does grace mean to you? Describe an experience from your past that felt like grace.”

2.  “Recall a time, or event, where you were able to give someone the support or advice they needed at just the right time. How did it feel to be the channel for grace to bless them?”

3.  “How does meditation help to open you up to grace, and help you give grace to others?”

4.  “Reflect further on today’s experience.”

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{15} Radiating Bliss {Expanding Happiness Meditation – Chopra Center}

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“…Let joy be unconfined”
― George Gordon Byron

Welcome to our third week in meditation together! In our remaining days, we will begin to radiate our inner happiness out to the world just as a fragrant rose or lilac bush shares its floral scent freely and effortlessly . . . or in the way an illuminated bulb radiates its light in all directions. In these first two weeks, our inner bliss has become awakened and self-luminous, and now we are ready to spread our light.  Today’s meditation is about letting this happiness radiate – letting our joy shine everywhere. It doesn’t take effort or analysis or strategy. Simply be who you are from your core self, and everything gets taken care of automatically. A flower doesn’t try to be beautiful and fragrant, it simply is what it is, and the rest follows in its natural course.

Today’s Centering Thought
“My happiness shines everywhere”

Sanskrit Mantra
“Ravaye Hum”
I am the light of radiance

Day15 EH

Oprah Winfrey:

Welcome to week 3 and the culmination of our journey together as we continue to expand our happiness.  It’s Day 15 and we want to radiate bliss.  Doesn’t that sound so good – radiating bliss?  It’s a big promise but I think we’re ready for it.  Over the last two weeks we’ve connected to our true nature, tapping into our natural joy, practiced living and being in the state of happiness that permeates all areas of our lives.  Now this week, we want to share the essence of happiness – our brilliant light within.  What happens when we radiate it – when we turn that inner joy into outer energy?    We become a natural force of good, of inspiration, of transformation.  It’s the ripple effect – the very best of yourself brings out the very best in others.  Happiness is irresistible and when you give it, it grows.  It elevates, it expands.  That’s the miracle of being connected to yourself and everything around you.  Today, Deepak is going to give us an exciting guide to radiating bliss. So, put that smile on your face.  Now put it inside and let’s begin…

Deepak Chopra:

When you start to meditate it’s natural to want your good experiences to affect others.  The question arises, ‘will my family and friends see how I’ve changed’?  Will they recognize my path and benefit from it themselves?  These are beautiful expectations but they’re often disappointing.  When you’ve changed inside, the people around you who have not changed are much less likely to notice the new you and to benefit from it.

This week, we’re going to avoid all that frustration.  If you passively expect others to notice your new level of happiness and appreciate it, they’re not likely to.  The secret is to radiate happiness in a way that cannot be missed.  Other people will still have to play their part.  They must be willing and open to accept change.  Your part is to give them a reason to.

What does it mean to radiate happiness?  Some of the steps are simple and practical.  We can break them down into do’s and dont’s.  The do’s – accept your appreciation of others instead of keeping it to yourself.  Put out the positive in a given situation and in the person you’re talking to.  Be open to the other person’s truth, accepting their viewpoint with real interest.  Wear a smile and share your laughter.  Contribute to the joy of another.  What these points have in common is that you’re turning a state of inner happiness into outer activity.  Your expanded awareness keeps the door open.  Some intriguing psychological studies have validated that positive behavior in one person spreads virally to the people around them.  In time, once your actions prompt people to see you differently, the ones closest to you will see deeper and realize that your Being is radiating a new kind of lightness and vibrancy.

Now, the dont’s…. Don’t make other people feel wrong.  As your self-judgement decreases, so should your treatment of others.  Don’t draw attention to how much you’ve changed – this only arouses distrust.  Don’t point out how unhappy another person is even though you’ll become sensitive to this.  Remember that everyone is doing the best they can from their own level of awareness.  With these simple guidelines in mind, today’s meditation is dedicated to smoothing the transition from inner happiness to the kind of happiness that benefits your surroundings and eventually the whole world.

As we prepare to meditate together, let’s take a moment to consider our centering thought,
My happiness shines everywhere.  My happiness shines everywhere.  

Let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and just breathe, slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Ravaye Hum.  This mantra supports the full expression of inner bliss.  Repeat it silently to yourself, Ravaye Hum.  Ravaye Hum.  Ravaye Hum.  Ravaye Hum.  With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Ravaye Hum.  Ravaye Hum.  Ravaye Hum.  Continue with your meditation for about 10 minutes.  Ravaye Hum.  Ravaye Hum.  Ravaye Hum.  Just mentally.  Ravaye Hum.  Ravaye Hum.  Ravaye Hum.  Release the mantra.  Continue to sit restfully inhaling and exhaling slowly.  When you feel ready, open your eyes.

As you continue with your day, contemplate the centering thought,
My happiness shines everywhere.
My happiness shines everywhere.
My happiness shines everywhere.  

Namasté

 Journal Questions:

1.  “Where does your bliss flow in your life? How does happiness move through you to others? Is it through family relationships? Your career? Your artistic talents? List the ways you radiate bliss.”

2.  “What are three ways you can more fully connect to the source of bliss within you? They can be simple lifestyle points like: getting more sleep each night, exercising first thing in the morning, or reminding yourself that your best effort is good enough.”

3.  “What three things can you do to facilitate your happiness shining forth freely? Consider what self-limiting beliefs or judgments you might still be holding. Are you ready to let them go?”

4.  “Reflect further on today’s experience.”

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{14} Living With Passion {Expanding Happiness Meditation – Chopra Center}

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“You can only feel creative when there is joy.
When there is a sense of passion.”

— Andreas Moritz

Passion is the powerful, focused force of happiness directed to a specific interest in life. Passion is a tremendous asset in expanding our happiness, because it draws our happiness out. When we think of passion, we usually think about what we are passionate about – opera, chocolate desserts, skiing, or even salsa dancing. Today we will explore passion at a deeper level as we connect to what really matters, the source of passion within us. If we can access that infinite source of passion and joy inside, then we can live passion in all areas of our life.  At its source, passion is not associated with any particular object, it is rather a deep feeling of exaltation or even spiritual ecstasy. It is the happiness of life exulting in its own existence. Today we will tap into that blissful core of existence and let our passion flow from that place.

 Today’s Centering Thought
“My happiness energizes and inspires me”

Sanskrit Mantra
“Rabhasa Hum”
I am pure delight”

Day14 EH

Oprah Winfrey:

Here we are, already at the end of two illuminating weeks together, My Friends!  It means so much to Deepak and to me to be traveling deeper on this path of happiness, expanding ourselves with all of you.  Today, we raise our happiness to a whole new height.  Welcome to Day 14, Living with Passion.  I can’t say enough about passion.  How do you know when you’re in the true flow of it?  You just lose yourself and find a powerful, instinctive inner energy.  It means you are fully in alignment with your most extraordinary, highest self.  Whatever you’re doing, you’re immersed in the flow.  You are manifesting the magnificence of your very being and all is sublime.  That, My Friends, is happiness in its most exalted state and it’s yours simply by being who you are.  That is the promise of the divine within you.  Take a moment, take a breath.  We’re going there.  Deepak is guiding us to a truly profound space of Living with Passion.

 Deepak Chopra:

I’m sure you’ve felt a surge of enthusiasm that keeps you feeling alive and energized.  This is your passion and what matters isn’t the person or thing that excites your passion but the inner renewal that a lasting passion brings year after year.  Spiritual passion goes even deeper and brings up vitality from an eternal wellspring.  You and I wouldn’t be here appreciating the wisdom of the world’s greatest sages, saints and seers if spiritual passion hadn’t persisted through all the catastrophes of history.

What makes spiritual passion unique is the wisdom comes packaged with the enthusiasm of the passion we are used to. Passion of any kind opens the flow of life that we can’t help but enjoy.  Spiritual passion turns enjoyment into exultation. You feel uplifted by your soul.  I believe there is a hierarchy of needs each person was born to fulfill.  After the need for security and safety, the need for love and appreciation, even the higher needs of creativity and finding your purpose, there is a need that modern society isn’t organized to fulfill, the need for higher reality where you find inspiration that flows from your own being.

Spiritual passion fulfills this need and therefore leads to a sublime feeling of happiness.  Being natural, the need for higher reality isn’t exotic or strange.  What seems miraculous to you, a newborn baby, an inspired poem, great music, the words of profound scriptures, whatever fills you with a sense of wonder and awe is your window into spiritual passion.  You lift the veil of appearance and sense the light that shines through the illusion of the physical world.
In today’s meditation, we’ll focus on how to bring in more of this passion for Living in the light, whose source is your own Being.

As we prepare to meditate together, let’s take a moment to consider our centering thought.
My happiness energizes and inspires me.  My happiness energizes and inspires me.

Now, let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and just breathe slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Rabhasa Hum.  This mantra develops a passionate enthusiasm for life and learning.  Repeat it silently to yourself, Rabhasa Hum.  Rabhasa Hum.  Rabhasa Hum.  With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Rabhasa Hum.  Rabhasa Hum.  Rabhasa Hum.  Continue with your meditation for about 10 minutes.  Rabhasa Hum.  Rabhasa Hum.  Rabhasa Hum.  Just mentally.  Rabhasa Hum. Rabhasa Hum.  Rabhasa Hum.  Release the mantra.  Continue to sit restfully inhaling and exhaling slowly.  When you feel ready, open your eyes.
As you continue with your day, contemplate the centering thought,
My happiness energizes and inspires me.
My happiness energizes and inspires me.
My happiness energizes and inspires me.

Namasté

Journal Questions:

1.  “What are your passions in life? List five areas, and describe what quality of energy and joy that passion brings out in you.”

2.  “Think of an important area of your life that lacks passion. How can you channel the passion within you into that area to enliven and invigorate it?”

3.  “Have you ever had a passionate experience that transcended the activity you were involved in? Athletes and artists sometimes call this being in the zone. Time is slowed down, and every action feels perfect, beautiful and complete. It’s as if you have been transported to a sacred time and space even though you are fully engaged in the world. Describe your experience of being in the zone.”

4.  “Reflect further on today’s experience.”

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{13} Living Gratitude {Expanding Happiness Meditation – Chopra Center}

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“If the only prayer you ever say in your
entire life is thank you, it will be enough.”

— Meister Eckhart

Today we explore the role of gratitude in expanding our happiness. It’s obvious how feeling thankful for the good things in one’s life powerfully contributes to a greater sense of happiness and wellbeing, but this version of gratitude still depends on our mood at the time. It also is limited by our beliefs about what is positive, and our understanding of what is good.  There is a deeper kind of gratitude that goes beyond our conceptions and beliefs of good and bad. This expanded sense of gratitude rejoices in life exactly as it is, right now . . . life is perfect in spite of its imperfections. We find ourselves grateful to simply breathe and greet the sunrise. We feel privileged to engage in the full range of human experiences: busy traffic, strong coffee, and missing a loved one. Our heart is big enough to embrace and appreciate life as a whole, just as it is, without worrying about whether it is “good” or “bad.”  This gratitude has reverence and appreciation for the entire dance of creation right now. This is the perspective that today’s meditation will help foster in our life.

Today’s Centering Thought
“I am thankful for all I have”

Sanskrit Mantra
“Shreem Namah”
I honor the abundance of life

 Day13 EH

Oprah Winfrey:

I believe the single most important thing I’ve ever done was to begin paying attention to what I’m grateful for.  No matter what is going on in life, if you focus on what you have, you’ll always – always, end up having more.   Open up to the grace of all that’s been given you simply because you’re here and you’re breathing, and the energy of your every day begins to transform in astonishing ways.  Welcome to day 13, Living Gratitude.  Feeling thankful from the deepest part of yourself, knowing ALL that you’ve been blessed with, taps into the abundant essence of who you are.  Your presence and awareness of that wholeness creates boundless happiness, deeper and wider than the word even contemplates.  Imagine happiness that big, that rich, that full.  It is yours for the having.  Deepak will lead us there to a sacred gratitude meditation.

Deepak Chopra:

Gratitude is a familiar feeling, one of thanks for the abundance and beauty of life.  But when it becomes a state of awareness, gratitude is much more than a quick blessing at the Thanksgiving table or a silent thank you when a bad situation turns out well.  That kind of gratitude comes and goes.  When you have gratitude that is always present in your awareness, everything changes.  You find yourself transformed.  Here is how it happens.

Ask yourself what you are grateful for at this moment.  Most people choose good health, a happy marriage, a secure family life.  Whatever you choose, no matter how sincerely, there will be other things that you aren’t grateful for.  It’s not natural for the mind to be grateful for illness and loss, for grief or violence, so we may assign thoughts and feelings of gratitude to the good things over the bad things in our lives.

How can we reach a higher state of gratitude?  Through a new perspective that accepts life in its wholeness.  This doesn’t mean taking the bitter with the sweet, a form of resignation.  It doesn’t mean trying to be thankful for bad things. Instead, we can begin to cultivate an approach to each day that embraces life as it is – with all of its imperfections.
In India, this is the spiritual path known as Bhakti, or devotion.  Ask yourself a question.  When you feel thankful for something, who is your gratitude directed to?  Some people offer thanks to God or the universe.  Many don’t have a specific goal for their gratitude but this urge to express thanks is the essence of devotion.

You can’t help yourself, you are so happy to be alive, whatever the reason that your gratitude spills over spontaneously. Taking the perspective of gratitude allows you to see more and more things to be grateful for.  You nurture the feeling which causes it to expand.  With a little attention, every day contains moments of love, beauty, appreciation, kindness, altruism, honesty and truth.  You become aware of the many blessings often overlooked but which deserve to be noticed and grateful for.

If you offer gratitude from the deepest part of your awareness, you’re shining a light into the darkness, allowing consciousness to unfold in you and in the situation you find yourself in.  The more light you give, the more you receive.  In time, your gratitude has transformed you, and everything around you.  Then you have transcended duality.  All you can see in every direction is light and when this happens, gratitude has united you with your true self forever.  Every moment of gratitude can be used as a step to transformation which is what our meditation is dedicated to today.

As we prepare to meditate together, let’s take a moment to consider our centering thought,
I am thankful for all I have.  I am thankful for all I have.

Let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and just breathe slowly and deeply.  With each breath, allow yourself to be more deeply relaxed.  Gently introduce the mantra, Shreem Namah.  This mantra cultivates a feeling of appreciation and gratitude for the abundance in life.  Repeat it silently to yourself, Shreem Namah.  Shreem Namah.  Shreem Namah.  With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Shreem Namah.  Shreem Namah.  Shreem Namah.  Continue with your meditation for about 10 minutes.  Shreem Namah.  Shreem Namah.  Shreem Namah.  Just mentally.  Shreem Namah.  Shreem Namah.  Shreem Namah.  Release the mantra.  Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, open your eyes.

As you continue with your day, contemplate the centering thought,
I am thankful for all I have.  I am thankful for all I have.  I am thankful for all I have.

Namasté

Journal Questions:

.  “Gratitude connects us with the abundance and goodness in our lives. List the major things you are grateful for. How does this gratitude enrich your life?”

2.  “Today’s lesson talked about a higher form of gratitude that accepts and honors our life as a whole, just as it is—the good stuff as well as the not-so-good stuff. Are there any personality features you have that may not be sterling virtues, but taken in the context of your whole person could be seen as traits which you are grateful for?”

3.  “Have you ever felt grateful for simply being? It’s not a gratitude for anything in particular. It’s gratitude in itself. Gratitude for everything. Describe what that experience was like.”

4.  “Reflect further on today’s experience.”

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{10} Living Contentment {Expanding Happiness Meditation – Chopra Center}

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“I think we should be working for contentment . . .
an inner sense of fulfilment
that’s relatively
independent of external circumstances.”

― Andrew Weil

When we speak of spiritual contentment, we mean more than just feeling satisfied with the circumstances of life. Too often that kind of contentment includes a tinge of resignation as well. Real contentment is the happiness that at your core, all is well in your world. In this state, you are aware that you have everything you need right now to feel good about yourself, others, and life. Even with outer conflicts and uncertainties, your core existence is settled, self-contained, and you know you possess whatever is needed to meet any situation. Living true contentment is more than confidence, it is the feeling of inner fulfillment.  In our meditation today we will activate this sense of fulfillment to bring spiritual contentment into our hearts, and our heads.

Today’s Centering Thought
“I am Content, just as I am.”

Sanskrit Mantra
“Sampriya Hum”
I am Complete Contentment

 Day10 EH

Oprah Winfrey:

Welcome.  Its day 10 already, Living Contentment.  This, My Friends, is a big day.  It is the foundation for so much more!  We all know others who pursue peak moments of ultimate happiness in life and we think about the happiest moments in our own lives; we often think of those kinds of peak moments – births, weddings, grand travels, awards, promotions, but what we’re exploring today is not the pursuit of happiness, it is the creation of happiness.  Big difference.  That begins with a foundation of being content inside yourself.  What is the secret to beginning from a starting point of happiness every day?  It is this…allowing your life to unfold with this confidence – knowing that all is well and all will be well, no matter what.  Many great spiritual leaders from Socrates to the Dalai Lama to even Ghandi have each taught us that it is what we think and feel about our circumstances that actually most influences our happiness.  The Chinese philosopher Lao Tzu said it so well, “rejoice in the way things are”.  When you realize there is nothing lacking, the world belongs to you.  That is contentment and it is the essential basis of true happiness.  As Deepak leads us to meditate today, let’s focus on getting past the noise of those peaks and valleys that happen in all of our lives.  Let’s breathe into this very moment with a sense of acceptance and ease and find a level of being content.  What I know for sure is the universe will meet you exactly where you are.  So let’s take a deep breath, listen and let go to a space of contentment.

Deepak Chopra:

Being happy doesn’t mean that everything looks perfect and ideal every minute of the day.  It means that life is unfolding without struggle, that anxiety and insecurity aren’t our companions and that the best time of our lives is now.  You have been taking major steps to establish this state which registers at the feeling level as contentment.  Psychological research has shown that each person has a baseline of happiness.  It’s like your body’s basal metabolism which determine your body’s level of physical energy.   When you exercise or perform hard physical work, your metabolism rises to give your muscles extra energy but once you are at rest again, your body returns to its metabolic set point.  Likewise you can experience peaks of joy and enthusiasm but the rest of the time you remain at your emotional set point.  Studies have shown that when people experience loss or trauma such as life threatening illness, losing their job or having a close family member die, they feel unhappy and disturbed yet, in time, they return to their emotional set point, usually within six months.  Nature always moves to restore inner balance.  There is not enough research on how to change a person’s emotional set point but a healthy norm would be to live in contentment.  Contentment is a baseline state where you rest in your own being.  Anger and anxiety are not bubbling just below the surface.  You are open to new possibilities and greet them optimistically.

The world wisdom traditions hold out a much higher and more exalted level of bliss.   Our meditation opens the path to this higher level of contentment however, contentment can be a living reality today, making the connection to your true self allows the imperfections, challenges and uncertainties in life to be transcend. Transcendence isn’t mystical.  It means going beyond the surface activity of the mind which is restless and conflicted to find the level of being that is content.  At this level, you are happy to be here.  Existence is enough.  The quiet joy of contentment can then be brought into everyday life by embracing all the adversities and uncertainties of life from the vantage point of pure awareness.  The process of infusing your life with pure awareness takes time but experiencing inner contentment happens now, every time you transcend in meditation.

As we prepare to meditate together, let’s take a moment to consider our centering thought,
I am content just as I am.  I am content just as I am.  

Let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and just breathe, slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Sampriya Hum.  This mantra connects our physical localized self with our perfect nonlocal immortal self.  Repeat it silently to yourself.  Sampriya Hum.  Sampriya Hum.  Sampriya Hum.  With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Sampriya Hum.  Sampriya Hum.  Sampriya Hum.  Continue with your meditation for about 10 minutes.  Sampriya Hum.  Sampriya Hum.  Sampriya Hum.  Just mentally.  Sampriya Hum.  Sampriya Hum.  Sampriya Hum.  Release the mantra.  Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, open your eyes.

As you continue with your day, contemplate the centering thought,
I am content just as I am.  I am content just as I am. I am content just as I am.  

Namasté

Journal Questions:

1.  “Contentment from a spiritual perspective is the deep experience in consciousness that all is well, regardless of what it looks like on the surface. Write down an experience you have had like this, or similar to this.”

2.  “Think back to that experience, take time to recall how that contentment felt. Don’t consider your thoughts or analyze the experience, just describe the emotional state you were in. Was it pleasant, calming, soothing, loving, and or comforting? Write a short list of these feelings.”

3.  “Your list of feelings is an indicator that your contentment was coming from your core self of happiness. Know that this contentment is always there and available within you. Write today’s centering thought two times: “I am content, just as I am.” As you write it the first time, think of that situation where you felt contentment. When you write it the second time, feel and describe in detail that contentment in the present moment.”

4.  “Reflect further on today’s experience”

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{9} Living With Purpose {Expanding Happiness Meditation – Chopra Center}

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“They say a person needs just three things
to be truly happy in this world:
someone to love, something to do,
and something to hope for.”

― Tom Bodett

In today’s meditation we will connect to the current of happiness inside that gives our life direction and purpose. When we move with this flow of life energy, our actions are filled with value and meaning. Our happiness and contentment naturally expand when we are living a purposeful life. It’s not necessarily a strong feeling, and we may not always have a clear vision or understanding of that purpose. It may only be a subtle sense that we are where we need to be, and doing what needs to be done, but that is the heart of a purposeful life. Our meditation today will align our awareness to this purposeful direction of expanding happiness and fulfillment.

Today’s Centering Thought
“My actions have purpose”

Sanskrit Mantra
“Dharma Hum”
My life has purpose and meaning

 Day9 EH

Oprah Winfrey:

It is day 9, happiness is blossoming and today we open up to even greater happiness as we explore living with purpose.  Now that we’ve awakened our happiness energy, we want to unleash it even further on purpose.  As Deepak will show us, we’re all happiest and inspired when our lives have direction, clarity and meaning and it doesn’t matter what your specific purpose is, the truth is, each of us has a road map within.  I call it our internal GPS system and when we live life doing that which gives us the greatest fulfillment, we’re nurtured in the deepest most essential, almost biological way.  Your life is speaking to you, guiding you to the fulfillment that awaits.  Listen to the signals.  You know it in your bones when you feel right – decisions are easy, there is no struggle – that is happiness.  It feels magical but it isn’t.  Inherently each of us wants what is the very best for ourselves and intuitively we know in our heart what that is.  We really do, you just have to learn to trust it.  So pay attention to all the signals that around all the time and move with the clear flow of your life’s messages.  Your happiness can only expand when you do.  That is universal law and it is miraculous.  Take a deep breath and relax as Deepak guides us through purpose to deepest happiness and from that wondrous place we will meditate.

Deepak Chopra:

I mentioned before that the field of positive psychology devotes research into finding out what actually makes people happy. We’re not good predictors of future happiness.  When I get a raise, I’d be happier.  Once I’m a mother, my baby will bring nothing but joy.  When I own the biggest house on the block I’ll be satisfied.  Such thoughts run through everyone’s head and yet, when the raise, the baby and big house arrive, something strange happens.  It brings more happiness anticipating these goals than actually arriving at them.  But you can learn to make choices that lead to increased happiness.  The most important is choosing to meditate.  Starting from your first meditation, you have strengthened the mind-body connection and improved functioning on many levels including the expression of your genes.  Even five years ago it wasn’t known that meditation affects the genes but now this is a proven fact.

These improvements are good in themselves but you can make other choices that directs your awakened energy toward expanded happiness.  We feel happiest when life has direction, purpose, clarity and meaning regardless of the specific purpose we choose.  A sense of purpose comes from the alignment of mind and spirit with the body providing support and nourishment.  The cells in the brain, heart, liver and everywhere else are already committed to their purpose which they pursue with total commitment.  Through the mind-body connection, the same commitment flows naturally into every aspect of life once there is no resistance, doubt and insecurity.  Living with purpose is self-validating.  You don’t say, ‘I have a purpose’, but rise to a new level, I am my purpose.  The things that give you the most fulfillment which in Sanskrit is called your Dharma, nurtures who you are down to the genetic level.  This is very good news for anyone who desires transformation because at the moment you are following your dharma, you’re bringing change to mind and body.  These changes turn you into a new person literally, reinventing the body and replenishing your soul.  You can tell when you are in dharma through unmistakable signals in your awareness.  Your actions feel good.  Your decisions feel right.  You sense that you’re evolving and growing.  That may sound like a magical state compared to what it’s like to feel insecure, doubting, confused and stuck.  There is no magic.  When you mediate and waken your true self, your desires change.  You start to want what is actually good for you and this natural flow of desire becomes the path of your personal evolution. Noticing and nurturing these impulses with conscious awareness bring s your life purpose into focus.  That’s what we’ll be activating today in our meditation.

As we prepare to meditate together, let’s take a moment to consider our centering thought.
My actions have purpose.  My actions have purpose.

Now let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and just breathe, slowly and deeply.  With each breath allow yourself to become more deeply relaxed.  Gently introduce the mantra, Dharma Hum.  This mantra aligns our life purpose to our bliss.  Repeat it silently to yourself, Dharma Hum. Dharma Hum.  Dharma Hum.  With each repetition, feel your body, mind and spirit open and receive just a little more. Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Dharma Hum.  Dharma Hum.  Dharma Hum.  Continue with your meditation for about 10 minutes.  Dharma Hum.  Dharma Hum.  Dharma Hum.  Just mentally.  Dharma Hum.  Dharma Hum.  Dharma Hum. Release the mantra.  Continue to sit restfully inhaling and exhaling slowly.  When you feel ready, open your eyes.

As you continue with your day, contemplate the centering thought,
My actions have purpose.  My actions have purpose. My actions have purpose.

Namasté

Journal Questions:

1.  “Write a short sentence or two about what you feel your purpose is in life. Keep this purpose statement simple, and focus on what it is about your life direction that gives you satisfaction, happiness, and meaning.”

2.  “Next, look at your purpose statement and describe in detail how it gives you joy. For instance, if your life purpose is teaching music to children, then describe how wonderful it feels when a child falls in love with a piece of music, or the look on their face when they know they have played a piece well.”

3.  “List the positive experiences you have had when you were living your purpose. These are the currents of joy that propel your spiritual evolution forward in life.”

4.  “Reflect further on today’s experience.”

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{8} Living Joy {Expanding Happiness Meditation – Chopra Center}

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“Joy does not simply happen to us.
We have to choose joy and
keep choosing it every day.”

― Henri J.M. Nouwen

Welcome to the second week of our 21-Day Meditation Experience, Expanding Your Happiness. Last week we discovered that happiness is something we source inside us, not outside us. We experienced the sprouting of these seeds of happiness – joy, love, hope, peace, inspiration, wholeness – and felt them take root. This week, our happiness will grow and blossom to enrich all aspects of our lives.  It is natural to express our joys, and to share our happiness with others. Watch how young children innocently display their happiness and delight. As adults we have learned to be more guarded with expressing our emotions, even our positive ones, and this has the effect of limiting the positive influence of our happiness in our lives. We need to give ourselves permission to be, to live, and feel life as we are.  Today’s meditation is designed to open the doors of our joy and let it expand into all areas of life.

Today’s Centering Thought
“We are here to enjoy”

Sanskrit Mantra
“Shree Ram”
I Embody Happiness and Vitality

Day8 EH

Oprah Winfrey:

Welcome to week 2 of Expanding Your Happiness.  We’re so delighted to have you join us on this joyful meditation journey.  Last week we went deep within to connect with and experience The Source, the wellspring of true happiness. This week we want to expand that happiness and express it in all areas of life with a new, innate understanding of the sacred ground from which happiness springs.  Eternal.  Today we begin day 8, living what we felt last week, Living Joy. We may think joy is a moment of laughter, of love, of delight, in fact living your joy, sharing it with the world is the highest expression of spirit.  When you open up and allow your light to shine, you’re expressing the grandest and most powerful state of well-being imaginable.  Express joy at every opportunity and it grows.  As Marianne Williamson says, “joy is what happens to us when we allow ourselves to recognize how good things really are.”  Relax and enjoy as Deepak guides us to letting us let our joy light shine, teaching us how to live it.  Then we’ll meditate.

Deepak Chopra:

Yesterday in meditation we took a new viewpoint, the viewpoint of wholeness.  When you feel complete, something surprising occurs.  The boundary between “in here” and “out there” disappears.  Consciousness flows without boundaries. Happiness moves from an internal emotion into a physical expression, a smile, an embrace, a dance.  You have entered the state of self-fulfillment because everything you enjoy is part of the same unbroken circle.  This is our theme in week 2, moving from the internal state to the external expression for happiness.  The sprouted seed is now emerging into the sun and light, growing into a full blossoming flower.  When limiting beliefs and social conditioning restrict our expression of joy, the circle is broken.

One way you can tell that someone has experienced pure awareness is that life becomes more enjoyable.  They no longer feel limited as more and more of their inner potential unfolds.  The simple truth that we’re here to enjoy life is also a profound truth.  Joy is one of the highest expressions of spirit.  Give yourself permission to experience your joy whenever you feel it.  Many people feel uneasy showing too much feeling around others, preferring to be self-contained. They don’t want to attract undue attention to themselves.  But you can develop a new perspective, seeing that when you express your joy you are nurturing her personal reality and therefore reaching a higher state of well-being.  Joy isn’t selfish, it’s self-care bringing vitality to your emotional body.  Expressing your joy doesn’t have to be ostentatious or attention-grabbing. Simply remove your hesitation and smile when you feel like it.  Laugh.  Bounce to the rhythm of life.  Accept the invitation to join the cosmic dance.  Serious as life can be, at the deepest level, joy is our reason for being here.

As we prepare to meditate together, let’s take a moment to consider our centering thought.
We are here to enjoy. We are here to enjoy. 

Let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and just breathe, slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Shree Ram.  This mantra brings an immediate physical sense of joy.  Repeat it silently to yourself, Shree Ram.  Shree Ram.  Shree Ram.  With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Shree Ram.  Shree Ram.  Shree Ram.  Continue with your meditation for about 10 minutes.  Shree Ram.  Shree Ram.  Shree Ram.  Shree Ram.  Just mentally.  Shree Ram.  Shree Ram.  Shree Ram.  Release the mantra.  Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, open your eyes.

As you continue with your day, contemplate the centering thought,
We are here to enjoy.  We are here to enjoy.  We are here to enjoy.  

Namasté

Journal Questions:

1.  “Write down three things you can do to discover more joy in today. Find familiar things around you and see them as if for the first time. Maybe it’s the birds jumping between tree limbs outside your window. Slow down and really be aware so that you participate in the wonder and joy of the experience.”

2.  “Think of the happiest person you know. Write down an event where you remember being impressed by how upbeat and buoyant they were. Write underneath that passage: “I want to live joy in my life like that.”

3.  List a few of the ways in which you hold yourself back from expressing your happiness. Realize that repressing your joy isn’t healthy. Make a commitment to smile, laugh and show your joy whenever you feel it. Encourage yourself to let your inner joy fully enter your life.”

4.  “Reflect further on today’s experience.”

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{7} Feeling Complete {Expanding Happiness Meditation – Chopra Center}

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“To be great, be whole; Exclude nothing.
Be whole in everything.”
― Fernando Pessoa

 Congratulations! Today we complete the first week of our journey into real happiness. The feeling of completion is an important part of inner happiness. Feeling complete means we feel whole. We glimpse the vastness of our higher self and know we do not lack anything. We have everything we need within us; we are everything we need. This awareness of wholeness is the key to feeling complete, because it is the awakening of self-knowledge that provides the feeling of wholeness and the feeling of quiet joy that accompanies it. Today’s meditation will awaken our experience of wholeness – that sense of completeness that is our true self. As we learn to live life from this state of wholeness, we begin to enjoy everything with ease, grace and delight.

Today’s Centering Thought
“I am wholeness”

Sanskrit Mantra
“Sarvatva”
I am wholeness

 Day7 EH

Oprah Winfrey:

Welcome to day 7 Feeling Complete.  We’re already wrapping up our first week of Expanding Your Happiness.  We’ve connected within to the source of greatest peace, love, playfulness and hope that lights up and empowers our lives.  When we connect to it fully, that source connects us to extraordinary wholeness, more complete and meaningful than anything we might imagine.  Getting quiet beyond calming the mind, getting quiet to a place past doing, past thinking, past experiencing, to pure heart-centered awareness – that is a journey to wholeness and a level of happiness that can transcend and transform you.  Let’s go there together.  Deepak leads the way.

Deepak Chopra:

Few people are given any training on how to be happy.  They look at others and imitate the things that seem to make them happy.  In the field of positive psychology, it’s generally accepted that this method isn’t very productive, the image of consumers made happy by the next smart phone, millionaires made happy when they become billionaires, and other myths still linger.  Lasting happiness isn’t attained through money, status, power or pleasure.  It’s attained through inner fulfillment and inner fulfillment depends on being whole.  When we feel complete, we don’t have empty spaces inside that need to be filled.

In the world’s spiritual traditions, turning inward wasn’t done chiefly to find peace of mind or to settle the restless mind. The aim was to connect with pure awareness. Pure awareness is the mind when it isn’t thinking.  I call it the womb of creation.  Pure awareness contains all possibilities. Because it is whole, you become more whole, more complete as you experience it.  You start to find the integrated whole self that is your true self.  When the true self is fully awake, you are complete.  No matter what you might be doing or thinking.

Positive psychology has also found that there is long term happiness when someone accomplishes something they really value; when they set goals that take years to accomplish and when they devote themselves to a higher set of values whether it’s called giving, service, compassion or humanitarianism.  This is an invaluable clue to happiness that goes further because when you awaken your true self, your inner transformation becomes a supreme accomplishment, the state of enlightenment becomes your personal reality as long as you live.

In today’s meditation, your foundation and reference point will be wholeness.  Being complete isn’t a struggle or a goal lying far in the future.  Wholeness is already yours.  All that needs to change is your point of view.  Once you experience pure awareness, your personal reality will become more and more whole without effort.

As we prepare to meditate together, let’s take a moment to consider our centering thought,
I am wholeness.  I am wholeness.  

Now let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Become aware of your breath and breathe slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Sarvatva.  This mantra reveals the wholeness within individual consciousness.  Repeat it silently to yourself, Sarvatva. Sarvatva.  Sarvatva.  With each repetition, feel your body, mind and spirit open and receive just a little bit more. Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Sarvatva.  Sarvatva.  Sarvatva.  Continue with your meditation for about 10 minutes.  Sarvatva. Sarvatva.  Sarvatva.  Just mentally.  Sarvatva.  Sarvatva.  Sarvatva.  Release the mantra.  Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, open your eyes

As you continue with your day, contemplate the centering thought,
I am wholeness.  I am wholeness.  I am wholeness.

Namasté

Journal Questions:

1.  “The feeling of completeness is a unique form of happiness, where we know we are whole and do not feel a lack of any kind. In this state, everything in the imperfect superficial world is nevertheless perfect, just as it is. Write in your journal about a glimpse you may have had of this way of seeing life.”

2.  “Write your thoughts on the differences between seeing life from a place of completeness as opposed to seeing life as an accident of random forces. We can choose the state of consciousness we want to attain, and thereby choose the level of happiness in our lives.”

3. “Write about an area of your life that you feel is lacking or incomplete. Now instead of approaching that topic as something that is “wrong” or a problem to be fixed, or a hole to fill, consider that this issue might be helping you grow or learn something valuable. Think and write about the ways in which this issue is a hidden blessing, or a way for you to grow stronger and wiser than you would have otherwise.”

4.  “Reflect further on today’s experience.”

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{6} Feeling Hope {Expanding Happiness Meditation – Chopra Center}

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“The greatest joys in life are found
not only in what we do and feel,
but also in our quiet hopes and labors for others.”

― Bryant McGill

 Today’s meditation activates the power of hope in our hearts. Hope is a key spiritual component of our joyful self. Spiritual hope is not a feeble, anxious wish for things to be better . . . it is the active engagement of our aspiration to the almighty force of evolution. True hope ties our individuality to the cosmos, giving us the guidance and support to move toward out hopes and dreams. This expansion and fulfillment of our aspirations is an essential joy of life. We feel happy when our love grows and our territory of influence expands, and hope is the leading edge of this expansion. Our meditation today takes us to the source of hope, the source of our evolutionary expansion of consciousness. From this still center of being, we illuminate the light of hope in our life.

 Today’s Centering Thought
“Hope lights my path”

Sanskrit Mantra
“Shreem”
I am all Possibilities

Day6 EH

Oprah Winfrey:

Welcome to Day 6, Feeling Hope.  Just like we look for love and desire peace, we all hope for the best.  But your truest self doesn’t wait for hope, or hope for hope, your essential self emanates hope, rooted in the all-powerful certainty of Source.  My friend and Nobel Laureate, Elie Weizel, says, ‘Just as a man cannot live without drams, he cannot live without hope’.  If dreams reflect the past, hope summons the future.  Access that certainty and hope, and the happiness that flows to you will be more powerful than you can imagine.  It is a force that grounds you and lifts you up, all at once. Embrace that as Deepak guides us to that source of hope and assured happiness within us all.  Then we will meditate.

Deepak Chopra

Happy people are optimistic and hopeful.  Hope is a positive force in their lives which is different from feeling anxious and hoping that everything will turn out all right.  When your sense of hope flows from The Source, you know that new possibilities will emerge and that good outcomes are in sight.

Hope opens a path.  It isn’t passive, just waiting and praying that things will change.  When you are connected to your true self, you sense what you need to do next to improve any situation.  So hope is like a feedback loop – the more you nurture hope, the more optimistic you feel and being optimistic, you move naturally to take the openings and opportunities that come your way.  This is very different from feeling uncertain and trapped by circumstances.  Here is a useful image.  Hope is like a thread leading out of the maze.  It doesn’t get us out but it’s our connection to freedom.  And if we follow the thread, we can make our way out and feel the joy of liberation.

Be open to becoming more hopeful and letting hope be your guide.  Having this intention is powerful.  It prevents you from being influenced by the negative thoughts that automatically spring to mind for many people.  Hope isn’t a special compartment of awareness.  In today’s meditation, as you keep making your connection to your true self stronger, you will also be connecting to the Source of hope, a source that keeps replenishing itself.

As we prepare to meditate together, let’s take a moment to consider our centering thought,
Hope lights my path.  Hope lights my path.  

Let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Be aware of your breath and just breathe slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Shreem. This mantra opens awareness to your infinite potential.  Repeat it silently to yourself.  Shreem.  Shreem.  Shreem. With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra. Shreem. Shreem.  Shreem.  Continue with your meditation for about 10 minutes.  Shreem.  Shreem.  Shreem.  Just mentally.  Shreem. Shreem.  Shreem.  Release the mantra.  Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready you can open your eyes.

As you continue with your day, contemplate the centering thought
Hope lights my path.  Hope lights my path. Hope lights my path.

Namasté

Journal Questions:

1.  “We introduced a new understanding of hope today. We want to build a sense of hope that is a force of change that comes from a feeling of certainty and wellbeing within, rather than an anxious kind of hope that vaguely wishes for things to turn out well. Write about an experience you may have had with this stronger kind of hope.”

2.  “You may also have experienced this kind of hope, but not thought of it in those terms. Think of a time when you felt sure you were going to attain a lofty goal, even though the path to the goal was not apparent. That is the hope that comes from your being. Describe this feeling of certainty in your journal.”

3.  “To use this deep hope as a guiding light in life, we need to distinguish it from anxious hope. Write down the feelings you experience in your body when you feel an easy confidence in attaining your goals. Now contrast that with the feelings you have in your body when you are uncertain and anxious about what you want to happen.”

4.  “Reflect further on today’s experience.”

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{5} Feeling Playful {Expanding Happiness Meditation – Chopra Center}

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“We don’t stop playing because we grow old;
we grow old because we stop playing!”
― George Bernard Shaw

Today’s meditation connects us to the playful nature of our joyful self. Vedic wisdom tells us that all creation arises from Lila, or cosmic play. Expressing our playful nature is a valuable way to stay creative, receptive, and revitalized. When we have fun, we are dancing and singing along with the story of our life. We find our hearts, minds and bodies are lighter and happier. Play time not only makes us feel better, it spiritually rejuvenates us as well.  Our meditation today brings our awareness to this source of playfulness deep within, allowing us to bring this sense of fun and joy into our daily lives. Let the child in you go out and play.

Today’s Centering Thought
“I am playful”

Sanskrit Mantra
“Lila Hum”
I am Playful

 Day5 EH

Oprah Winfrey:

Welcome to day 5, Feeling Playful.  So far, we’ve centered deep within to connect with the powerful essences of peace and love.  Today we begin to unleash that power through play.  Does that seem unspiritual?  Well not in the least.  The happiness we feel when we let go and absorb ourselves in fun, relaxation and play is pure alignment with spirit – that carefree, untroubled feeling we experience when we allow ourselves to relax and to play.  It’s the language of your soul affirming your purpose for being alive.  To live in joy.  Your base level of happiness is determined by how you choose to view and experience your life.  See and experience the world through the magical glasses of play and the world lights up.  When we let go, when we take the time to renew, when we honor the value in play, we become more open and receptive, more alive than ever and then the messages of the universe reveal themselves in some of the most magical ways.  So relax, breathe, and let Deepak renew your playful spirit.  The miracles will follow.

Deepak Chopra:

We are used to asking the biggest question of all – what is the meaning of life, with a serious expression, expecting a deep answer.  But what if we live in a recreational universe?  There is a word for this in Sanskrit, Lila, which means the play of creation.  Creation is said to arise from a sense of playfulness or enjoyment, not to carry out some deep, serious purpose that only God’s infinite mind can understand.

It can come as a shock to see the universe as recreational.  We all feel limited.  There are moments when we feel trapped by things we must do, opinions we must hold, a path we must follow for fear of falling off of it.  Because of fear, everyday life feels anything but playful.  Lila, the spirit of play, embraces joy, spontaneity and fun.  In very practical terms, the happiest people make time every day for these things because play time, down time, and time out are important.  They allow your brain to refresh itself, renew the spirit.  Being too serious or heavy takes us away from our playful, joyful self.  It also keeps your spirit from expanding.  No matter how old you are, you will be young at heart if you know that play renews the spirit. It’s your choice how to release the Lila inside you but without a doubt, it’s there.  The subtle level feels like a fizzy, effervescent energy that wants to bubble up spontaneously.  Today, we’ll experience the subtle energy, a vibrant tingle that makes you want to go out and play.

 As we prepare to meditate together, let’s take a moment to consider our centering thought,
I am playful.  I am playful.

Let’s prepare for our meditation, make yourself comfortable and close your eyes.  Be aware of your breath and just breathe slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Lila Hum.  This mantra connects you to your natural state of playfulness.  As you repeat the mantra, visualize yourself playing, singing and dancing to the cosmic rhythms of life.  Repeat it silently to yourself, Lila Hum.  Lila Hum.  Lila Hum.  With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations simply return your attention to silently repeating the mantra, Lila Hum.  Lila Hum.  Lila Hum.  Continue with your meditation for about 10 minutes.  Lila Hum.  Lila Hum.  Lila Hum.  Just mentally. Lila Hum.  Lila Hum.  Lila Hum.  Release the mantra, Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, open your eyes.

As you continue with your day, contemplate the centering thought,
I am playful.  I am playful.  I am playful.

Namasté

Journal Questions:

1.  “List three ways you can play today. It can be as simple as playing fetch with your dog, or filling out a crossword puzzle. Then go out and play!”

2.  “If you feel guilty or self-critical about making time each day to play, list what those feelings are and where you think you acquired those beliefs.”

3.  “List the ways that play will help you be more productive, creative, energetic and happy. Put this list up next to your “guilty” list, and go through it to demonstrate to yourself how adding more play time in your life will make you a better person.”

4.  ”Reflect further on today’s experience.”

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{4} Feeling Love {Expanding Happiness Meditation – Chopra Center}

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“A joyful heart is the normal result
of a heart burning with love.”

― Mother Teresa

 Today’s meditation will show you that love is our joyful spiritual center. We don’t need to go anywhere to find love. This is love that never fades. We never lose this love because it comes from inside. We are our own source of joyful love. If we look for love around us, we are assuming we lack love, and that we can find it in another person. But, love is our nature; it is who we are, and it is as near as our beating heart. Our meditation today will help us reorient our feeling of love to our spiritual core so that we no longer look for love, but bring a full loving heart wherever we go.

 Today’s Centering Thought
“Feeling Love”

 Sanskrit Mantra
“Aham Prema”
I am Love

 Day4 EH

Oprah Winfrey:

Welcome to day 4, Feeling Love.  Many of us have such preconceived ideas of what love is.  It’s supposed to knock you off your feet and make you swoon.  We have images of how love should appear – in a tall, slim, witty, charming package.  So if love doesn’t show up wrapped in our personal fantasy, some of us won’t recognize it or even feel true love at all.  Today, Deepak is going to help us shift that fundamental sense of what love is. He will take us deep within to transform our paradigm in a big and glorious way from wanting and searching for love, to actually being love. What is true love?  It’s you.  You are love.  Open your heart, let Deepak take you there for a meditation you will love.

Deepak Chopra:

When you discover your true self, you will say, ‘I am love’.  This is very different from the self that most people experience.  That self is insecure about love.  It searches anxiously to find it and there is fear if someone else’s love is taken away.  I want love is a state that can be transformed into ‘I am love’.  And when this transformation happens, the search for love can end.  There is no more fear or insecurity.  You know love as an internal flow that connects you to others and as your awareness expands, you find yourself connected to everything in creation.  By now, you have experienced what inner silence feels like as it opens the way for inner peace.

The next step is to understand that you are meeting your true self.  There is love that no one can take away from you once you know that love is the very core of your true self.  There is no distance between you and your true self.  You are always connected.  You have been connected since the moment you were born yet, over time, the connection was frayed by doubts, fears and wounding.  Today, you’ll experience that your true self is closer than breathing.  There is a loving connection that fills the heart with joy.

As we prepare to meditate together, let’s take a moment to consider our centering thought.
I am love.  I am love.  

Now, let’s prepare for our meditation.  Make yourself comfortable and close your eyes.  Be aware of your breath and just breathe, slowly and deeply.  With each breath, allow yourself to become more deeply relaxed.  Gently introduce the mantra, Aham Prema.  This mantra reveals your true nature as pure love.  As you repeat the mantra, visualize yourself settling into perfect peace.  Repeat it silently to yourself, Aham Prema.  Aham Prema.  Aham Prema.  With each repetition, feel your body, mind and spirit open and receive just a little more.  Whenever you find yourself distracted by thoughts, noises or physical sensations, simply return your attention to silently repeating the mantra.  Aham Prema.  Aham Prema.  Aham Prema.  Continue with your meditation for about 10 minutes.  Aham Prema.  Aham Prema.  Aham Prema.  Aham Prema.  Just mentally.  Aham Prema.  Aham Prema.  Aham Prema.  Release the mantra.  Continue to sit restfully, inhaling and exhaling slowly.  When you feel ready, you can open your eyes.

As you continue with your day, contemplate the centering thought,
I am Love.  I am Love.  I am Love.

Namasté

Journal Questions:

1.  “In today’s meditation we shifted our concept of love from something we seek, to something we are. Write down some of the ways this shift could change how you relate to your partner, or other significant people in your life.”

2.  “Think of someone you know who is loving and caring unconditionally – like a grandmother. They simply love because that is who they are. They don’t seek someone to make them complete by giving them love, because they already have love within. Imagine yourself loving others with that same unconditional generosity. Write in your journal what this state of love would feel like for you.”

3.  “Think of a time when you felt your love came from the very core of your being. It held no expectation, need, or lack. Write down how you felt then. Take some time to consider and describe how life would be, living in this state of love all the time.”

4.  “Reflect further on today’s experience.”

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