21-Day Meditation Lessons From Deepak Chopra

Day 1 - Meditation: Life’s Most Powerful Tool

Centering Thought for Today:

“I am ready to view my life through the eyes of love.”

Meditation length: 15:28 min.

Day 2 - Freedom from the Past


“The past is over; I live blissfully loving in the present.”


Day 3 - Freedom to ForgiveCentering Thought for Today:

“I forgive; I release; I let go of anything and anyone that keeps me

from my highest good.”


Day 4 - Freedom From Old Tapes


“I am loved, lovable and loving.”


Day 5 - Freedom to Heal


"Love is what I am, what I give, and what I receive."


Day 6 - Rituals of Release


“I am pure existence, pure consciousness,

pure love.”


Mantra - Phrase of the meditation:

I FORGIVE YOU IN ORDER TO ADVANCE IN MY LIFE

Day 7 - Freedom to Feel Again


“Today I commit to giving and receiving love in its full

power and glory.”



I CHOOSE LOVE

Day 8 - Your Heart Center


“My heart center is openand receptive to love.”



YAM (Heart Chakra)

Day 9 - Your Intuitive Heart


“More and more I learn to trust the intuition of my heart.”


In today's meditation we will discover the powerful intuitive capacity of the heart. Intuition is defined as “direct perception of truth or fact, independent of any reasoning process.” David Simon wrote in Free to Love, Free to Heal, “In the West, awareness, intelligence and discrimination have been localized in the brain, but in Eastern thought there is such a thing as heart intelligence. This is the recognition of an inherent intelligence that can be accessed through attention to sensations in the physiology.”

In our highly technological world, we often use our minds to solve problems. It is good to develop intellectual prowess; however, there are some things in life that are “independent of any reasoning process.” This is where you can depend on your heart to lead you—from love, to love.

As we explore what it means to pay attention to our inner knowing through our heart centers, reflect on the ancient wisdom of the masters like Aristotle who understood, “Intuition is the source of all scientific knowledge.”

Day 10 - Your Giving Heart


“Today and every day I find simple ways to give to everyone I meet.”


Read more about today’s meditation.

Your Giving Heart “It is one of the most beautiful compensations of life that no man can sincerely try to help another without helping himself.” ~ Ralph Waldo Emerson

In today's meditation we will focus on how a giving heart brings abundant benefits to your life. Some charities advertise, “Give 'til it hurts.” These are strange words, since there is almost nothing that feels as good as giving. And you cannot give without receiving some reward. Offer a hug to someone and feel the sensations in your heart when they reach out to hug you back. Give a cookie to your child and bask in the smile that reaches across his face. Allow someone to move in front of you at the checkout line in the grocery store, acknowledge the other person’s smile, and notice how good you feel.

If you wake up every morning feeling less than exceedingly grateful and utterly in love with life, find a way to give of yourself today: a smile, a hug, a compliment, a flower. Don't give 'til it hurts; give 'til it feels fantastic! Deepak Chopra writes, “Total commitment to giving makes receiving automatic—it is the other half of a natural cycle.”

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Day 11 - Your Romantic Heart


“Today I am willing to surrender into the deepest levels of romantic, spiritual love.”


Your Romantic Heart “It is your birthright to live a life abundant in love.Make the commitment today to open your heart

and let your love flow." ~ David Simon

In today’s meditation, we will explore the stages of a love relationship, and discover how to move from falling in love to being grounded in the depths and bliss of spiritual love. In Free to Love, Free to Heal, David Simon wrote, “Commit to the power of love. Listen to the wisdom of your heart and allow it to guide you into higher expressions of love.”

At its deepest level, love is a function of the soul—an all-pervading essence that allows relationships to evolve into an ongoing bliss that comes from within. In the words of David Simon, "Love is an ability that improves with practice. Every impulse of love moves us in the direction of unity. Every drop of love is sacred." Let us open willingly to the enchantment of romantic love, grounded in mutual respect, inclusivity, and compassion from the depths of our hearts.



Day 12 - Your Grateful Heart


“I am grateful for everything in my life, knowing all is in perfect, divine order.”


Your Grateful Heart “Gratitude bestows reverence, allowing us to encounter transcendent moments of awe that

change forever how we experience life and the world.” ~ John Milton

Today's meditation will focus on gratitude, called the prayer of affluence, because gratitude for what we have draws more abundance to us. How many times a day do we give thanks—to the Universe, to our friends and family, or to people we encounter each day? We have so many things in our life to be grateful for. Beyond any material possessions, health is a gift, a child’s smile is a gift, watching the sun rise and set is a gift, and waking up in the morning is the ultimate gift of another day of life.

To live in a state of gratitude, we have to learn to expand our awareness of the gifts we have been given, the bounty the unlimited universe handed to us for simply being. Meditation is the ultimate path to expanded awareness. Deepak Chopra writes, “The overall purpose of meditation is learning to relate to awareness itself, the purest level of experience.”

Today’s meditation is led by Danielle Mika Nagel, an Experienced Yoga Alliance Registered Yoga Teacher and a Primordial Sound Meditation Teacher. She completed her initial YA Teacher Training under the guidance of certified teachers in the styles of Ashtanga, Anusara and Iyengar. Danielle recently completed additional teacher trainings in Yin Yoga, the 200hr YA Seven Spiritual Laws of Yoga, Primordial Sound Meditation and Perfect Health (Ayurveda) at


the Chopra Center of Wellbeing in Carlsbad, California. In her classes, she integrates yogic philosophy to bring a sense of awareness to your practice both on and off the mat.

Danielle is the Director of the Chopra Yoga Center in downtown Vancouver. She currently teaches at the Chopra Yoga Center, and co-leads Teacher Trainings and events for the Chopra Center throughout North America. She also is one of the teachers for My Yoga Online. She is originally from Los Angeles and is an ambassador for Lululemon Athletica. She has also done TV commercials and voice over work for other companies in the States. In addition to yoga, she has taught vocal, dance, fitness classes in California, Hawaii and Washington and is certified by the American Counsel on Exercise as a Group Fitness Instructor. Prior to her yoga career, she performed professionally in Broadway shows (Cats, Miss Saigon, Beauty and the Beast and The Hunchback of Notre Dame) for six years in Germany. Danielle is fluent in Japanese and can manage German.


Day 13 - Your Joyful Heart

Centering Thought for Today:“A happy heart is a healthy heart.”


Your Joyful Heart “We are born to be happy, to be abundantly supplied with every good thing, to have fun in

living, to consciously unite with the Divine Power that is around us and within us, and to grow and

expand forever.” ~ Ernest Holmes

Today's meditation will focus on the benefits of keeping joy in your heart and how to maintain a joyful state, even when life isn’t exactly going as we wish. When your heart is happy, the chemicals it produces are life enhancing. Happiness and joy result from total acceptance of living in the present moment. How do you keep your heart happy? By living in and from love.

Love yourself; love your family; love the world. You will be rewarded with more joy than you have ever imagined or experienced. Joy is the ultimate expression of blissful enlightenment. The art of joyful living is captured well in the following quote by Friedrich Nietsche: “We should consider every day lost on which we have not danced at least once. And we should call every truth false which was not accompanied by at least one laugh.”



Day 14 - Healing the Heart


“I am open and ready to give and receive more love than ever before.”

Healing the Heart“Love takes us out of the mundane and the

predictableinto the magical and miraculous . . . Love expands

our sense of self, which, once expanded, never returns to its original state.” ~ David Simon

Congratulations! You've kept your commitment to meditate daily for two weeks. You have dedicated yourself to extend peace to the world by experiencing peace within yourself.

During the first week we delved into the past, brought up long held memories one last time, and let go of that which no longer serves us. In the second week we explored the qualities of the heart, and how this magnificent organ sends us messages to lift us higher on the spiritual plane. Now is the time to move forward with a lighter heart, a freed mind, and a new view of love and loving.

You are ready to open your heart wide to love. This week we will explore many different aspects of love, from loving ourselves and expanding that love to encompass the world. According to Deepak Chopra, “A single point in the heart can expand to heal the whole world.”


YAM (Heart Chakra)Meditation length: 15:02 min.

Day 15 - Living from Love


“As I notice love all around me, I look for more ways to love.”


SO (inhale), HUM (exhale)Meditation length: 14:57 min.

Day 16 - Loving What Is


“As I surrender the need to influence, and love what is,

my life gets better and better.”




Day 17 - Loving Change


“The more I love and embrace change, the more my life

unfolds easily and effortlessly.”


Day 18 - Loving Your Self


“I love and honor my Self, just the way I am.”


Day 19 - Loving Your Family


“Today I commit to loving my family unconditionally.”


Day 20 - Loving Your Beloved


“I am ready to surrender to the sacred love within me and within you.”

Read more about today’s meditation



Day 21 - Loving the World


“I go forth in life with new resolve to live from my heart, living in love

wherever I go.”


Day 22 (Bonus) - Free To Love


“Because I always have a choice,

I choose love.”Read more about today’s meditation.



21-Day Meditation Lessons From Deepak Chopra

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