EXPANDING YOUR HAPPINESS

MEDITATII DEEPAK & OPRAH

Ananda Hum - Day 1

Ananda represents the energy that generates the transcendental bliss of

existence. Hum means I am so this mantra helps your individuality resonate
with the inherent happiness of life.
Shum - Day 2

This mantra is often associated with the 6th chakra, the energy center for
intuition, insight and inspiration. It is also connected with the goddess
Lakshmi, the agency in Nature that bestows abundance and all possibilities.
This mantra helps activate your creative insight, inspiration, and knowing that
when you are connected to the Source, anything is possible.
Shanti Hum - Day 3

Shanti is the sound for peace. Peace in the mind, peace in the world, peace in
all of nature. Hum affirms that this is your identity, your true self. Repeating
Shanti Hum is a quiet declaration that universal peace is your essential nature.
Aham Prema - Day 4

Prema means love. It includes divine love, human love, and universal love.
Prema is the cosmic force of consciousness that holds everything together.
Aham means I am. Aham prema is an affirmation that your core self is pure
love and it puts your life energy in resonance with the love principle running
through existence.
Lila Hum - Day 5

Lila is the playfulness of life at the basis of all creation. It instructs us that life
isnt compelled by responsibility, laws and determinism. Life springs from
play, light, freedom, and joy. Lila Hum identifies your consciousness with this
playfulness at the core of creation.
Shreem - Day 6

Shreem is another mantra associated with the goddess Lakshmi. This is the
divine essence of abundance, happiness, beauty and beneficence. When our
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awareness is filled with positivity and the quality of infinite possibilities, it is

filled with an empowered hope that can create change.
Sarvatva - Day 7

Sarva is the root of the Sanskrit word for wholeness, the All, or totality. This
mantra declares that the wholeness of the universe dwells within our
individual consciousness. This gives reality to our feeling of completeness in
our being.
Shree Ram - Day 8

This mantra combines the energy of Shree, which is divine joy, auspiciousness
and abundance, with the energy of Ram, a mantra which strongly draws those
divine qualities directly into the physical body and into the emotions. It has
the effect of creating a surge of bliss. Traditionally it is also considered a
powerful healing mantra.
Dharma Hum - Day 9

Dharma is the life purpose that leads to our spiritual awakening. When we are
following our dharma, we are following our bliss. We are aligned with the
blissful flow of spiritual evolution.
Sampriya Hum - Day 10

Sampriya is spiritual love in action. It is affection, caring, and loving. This

mantra brings the pure love of our non-local, immortal self into our physical,
localized self, making divine love, human love.
Om Mitraya - Day 11

Mitraya is the is God of friendliness and harmonious cooperation. Om Mitraya

cultivates feelings of kindness and helpfulness.
Kleem Upahasa - Day 12

Upahasa is the spirit of laughter. Kleem is a mantra that attracts whatever you
are asking for. Kleem upahasa attracts mirth and laughter into your life.

Shreem Namah - Day 13

Shreem is the goddess of joy, abundance and beauty. Namah means respect,
by bringing our full conscious being into appreciation or gratitude. This
mantra cultivates a feeling of appreciation and gratitude for the abundance in
life.
Rabhasa Hum - Day 14

Rabhasa means the passion of living. It conveys the sense of a rushing or

surging force of energy. Rabhasa hum, means we identify our consciousness,
or life force, with the powerful passionate energy coursing through the
universe. It gives us a passionate enthusiasm for life, and growth.
Ravaye Hum - Day 15

Ravi means the radiance of the supreme spiritual light. It is the radiance of the
spiritual sun. This mantra activates the radiance of our spiritual light,
expressing our true nature as bliss.
Prasada Hum - Day 16

Prasad is a divine gift or blessing. Prasad is also that state of divine generosity
that uplifts and blesses. Prasada hum aligns our awareness to this state and
the process of giving as well as receiving blessings.
Seva Hum - Day 17

Seva is the Sanskrit word for service. Seva is action performed for the sake of
others, but more specifically it is action that is not motivated by individual
desire. Instead, it is action prompted by the impulse of spiritual growth and
freedom. This is why wisdom traditions extol service as a path to
enlightenment. Seva hum stirs this selfless impulse and instills the joy of
helping others as its own reward.
Karuna Hum - Day 18

Karuna is pure compassion borne of the knowledge of our absolute connection

to everyone. Karuna hum elicits compassion for all from this place of shared
consciousness in every person.

Vedohum - Day 19

Veda is the unmanifest wisdom of life underlying all creation. Vedohum

affirms the reality of this infinite knowledge within our awareness and
encourages it to guide our thought and action. The awakening to this
knowledge brings an upsurge of bliss in consciousness.
Shanti Vira - Day 20

Shanti is universal peace, and vira is infinite strength or power. Shanti vira not
only brings peace, but it gives you the strength to be peaceful even in
circumstances where it might be instinctive to retaliate. It gives you the
courage and clarity to be your true self in all situations.
Purnamidam - Day 21

Purna indicates the fullness or entirety of creation. It is a fullness that means

Nature is inexhaustible no matter how much it gives or creates. The mantra
Purnamidam reveals that this fullness of Nature exists within our essence. We
are that same wholeness of Being.
Aham Brahmasmi - Day 22

Aham means I am and Brahmasmi refers to the pure existence, or Brahman.

Together this mantra means, the core of my being is the ultimate reality, the
root and ground of the universe, the source of all that exists.

What is a Mantra?

The word mantra has two parts: man, which is the root of the Sanskrit
word for mind; and tra, which is the root of the word instrument. A
mantra is therefore an instrument of the mind, a powerful sound or
vibration that you can use to enter a deep state of meditation.
According to the Vedic tradition, the ancient sages were able to hear
the subtle vibrations produced by everything in naturethe sounds of
the wind, thunder, butterflies, rushing rivers and all other creations.
They recognized that these sounds are the manifestation of spirit into
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matter. They identified Om (or aum) as the most elemental sound,

representing the infinite universal consciousness. For thousands of
years, people have used this mantra to expand their awareness of the
divine.
The ancient seers also identified all the primordial vibrations or
mantras that make up the universe and these were eventually recorded
in the Vedic literaturethe four texts that form the basis for the Hindu
religion. You can actually hear all the mantras yourself if you sit
quietly. Youll notice a background hum in the air, and as you practice
focusing on that hum, youll ultimately hear every mantra the sages
recorded long ago.
Why do we silently repeat the mantra?

Silently repeating a mantra as you meditate is a powerful way to enter

the silence of the mind. As you repeat the mantra, it creates a mental
vibration that allows the mind to experience deeper levels of
awareness. As you meditate, the mantra becomes increasingly abstract
and indistinct, until youre finally led into the field of pure
consciousness from which the vibration arose.
Repetition of the mantra helps you disconnect from the thoughts
filling your mind so that perhaps you may slip into the gap between
thoughts. The mantra is a tool to support your meditation practice.
Mantras can be viewed as ancient power words with subtle intentions
that help us connect to spirit, the source of everything in the universe.
As you experience deeper meditative states, all thoughts and worries
drop away and you experience the quiet that always exists beneath the
noisy internal dialogue of the mind. In this stillness you may feel
oneness with all life and profound peace.
Why do we use different mantras each day?

Each mantra induces specific vibrations in the mind, which is why

people use different mantras depending upon their intentions.
However, mantras dont have particular meaningsthey are simply
vibrations of consciousness. When theyre silently repeated, they help
us disconnect from the thoughts filling our mind and slip into the gap
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between thoughts. Since each mantra induces specific vibrations in the

mind, Deepak uses a variety of them throughout the Meditation
Experience to align with the daily message and meditation.
What if I do not pronounce the mantra correctly?

Some spiritual traditions put great emphasis on the correct

pronunciation of mantras. After decades of experience, the perspective
of Deepak and the Chopra Center is that the exact pronunciation of the
mantra doesnt matter at the non-local level of intelligence. If someone
tries to maintain distinct pronunciation while the mind is in the
process of transcending, the conscious effort for right pronunciation
will undermine the natural meditation process.
It is such a privilege to meditate with you during our 21-Day Meditation Experience. As I reflect on the number of
meditators coming together from around the world, I am inspired.
Now several days into the teachings and meditation practice, you may find yourself wondering, what is a
mantra? These Sanskrit syllables are carefully chosen to work with and empower the teaching of the day. As we
silently repeat the mantra during meditation a few things happen:

We quiet our mind - Repetition of the mantra helps us to disconnect from our thoughts, allowing access to
the meditative state where all distractions and worries drop away.

We access deeper awareness - Through the resonance of the mantra, a mental vibration is created that
allows the mind to experience pure awareness.

We discover our true nature - With daily use during meditation, the mantra is a tool that helps the body,
mind, and spirit relax into their true essencepure potentiality and happiness.

I encourage you to continue exploring the use of mantra each day during our journey together. To learn more about
the unique mantras selected for Expanding Your Happiness, visit our mantra resource page.
Give yourself permission during these 21 days to open your mind as you let go of expectations and ride the wave of
your present moment awareness. As you do so your happiness will naturally, and effortlessly, expand.
Namast,

Day 1 Feeling Joy

Welcome to our 21-Day Meditation Experience, Expanding Your Happiness! We are delighted that you are joining us.
Over the next three weeks together, we will learn that happiness is much more than an aspiration. Happiness is our
true nature our very source of being. When we expand our awareness within, we discover that there is no limit to
our happiness. And as we grow in happiness, we cant help but share that happiness with those around us.

Were used to thinking of happiness as a pursuit or the emotion we feel once we attain what we want. During these
three weeks we will approach happiness differently internally instead of externally. Rather than seeking one
temporary joy after the next, we will explore the permanent and limitless source of joy that is our essence. Once we
connect with our inner bliss, we find joy, understanding and fulfillment in all our actions.
Our centering thought for today is:
Happiness is my true nature.
"Happiness is part of who we are. Joy is the feeling." Tony DeLiso

Day 1 - Feeling Joy

Happiness is part of who we are. Joy is the feeling. Tony DeLiso

Welcome to our 21-Day Meditation Experience, Expanding Your Happiness! We are delighted
that you are joining us.
Over the next three weeks together, we will learn that happiness is much more than an aspiration.
Happiness is our true nature our very source of being. When we expand our awareness within,
we discover that there is no limit to our happiness. And as we grow in happiness, we cant help
but share that happiness with those around us.
Were used to thinking of happiness as a pursuit or the emotion we feel once we attain what we
want. During these three weeks we will approach happiness differently internally instead of
externally. Rather than seeking one temporary joy after the next, we will explore the permanent
and limitless source of joy that is our essence. Once we connect with our inner bliss, we find joy,
understanding and fulfillment in all our actions.

Day 1 - Feeling Joy

Question 1 of 4
Take a moment to write down what attracted you to this particular 21-Day Meditation
Experience. Then take some time to list three intentions you wish to fulfill after our three weeks
together.
Question 2 of 4

Once you have written your intentions, create a brief visualization for each of them. As you
journal every day throughout this meditation experience, use your writing entries to inspire their
unfolding and clarify your intentions.
Question 3 of 4
Remember a time recently when you were happy. Maybe you were taking a walk, fixing
breakfast, or thinking of a friend. Perhaps you associated the source of your happiness to that
which you were doing or thinking, but consider all the other times you may have been doing or
thinking the same thing, yet you didnt feel happy. Where do you believe that feeling of
happiness came from? Write down your thoughts in detail.
Question 4 of 4
Use this space to reflect further on your experience today.

Day 1
Feeling Joy

CENTERING THOUGHT
Happiness is my true nature.

SANSKRIT MANTRA
Ananda Hum
I am bliss.
Day 2 Feeling Inspired
Welcome to Day 2 of Expanding Your Happiness.
Today in meditation, we connect with our inner being, the source of all inspiration, creativity, insight and joy. In
opening our hearts and minds to pure spirit, we allow ourselves to take it in to recreate and to renew ourselves.
Inspiration is not only for artists and visionaries, we all benefit when our lives are refreshed and revitalized with spirit
every day.
Meditation opens us to infinite possibilities and allows us to remake ourselves anew each time we sit in silence. To
feel inspired is to step into the present experience unfettered by past disappointments and future fears. You are free to
participate in the creative joy of life in the moment.
Our centering thought for today is:
I am filled with spirit.
"Find ecstasy in life; the mere sense of living is joy enough."
Emily Dickinson

Day 2 - Feeling Inspired

Find ecstasy in life; the mere sense of living is joy enough. Emily Dickinson
Welcome to Day 2 of Expanding Your Happiness.
Today in meditation, we connect with our inner being, the source of all inspiration, creativity,
insight and joy. In opening our hearts and minds to pure spirit, we allow ourselves to take it in to
recreate and to renew ourselves. Inspiration is not only for artists and visionaries, we all benefit
when our lives are refreshed and revitalized with spirit every day.
Meditation opens us to infinite possibilities and allows us to remake ourselves anew each time
we sit in silence. To feel inspired is to step into the present experience unfettered by past
disappointments and future fears. You are free to participate in the creative joy of life in the
moment.

Day 2 - Feeling Inspired

Question 1 of 4
Identify a time when you let go of a resistant position or attitude, and once you did,
the inspiration for a solution came through. That inspiration was always there,
waiting within you for its opportunity. If we open ourselves and listen we will feel
that inspiration.

Question 2 of 4
Identify and write about a few areas in your life that you would like to feel more inspired about.
It could be work, a relationship, or your finances . . . write freely and be specific. Now write
down the self-limiting beliefs you are holding that might be blocking this inspiration from
coming in.
Question 3 of 4
Remember a time when you were deeply inspired. It could have been a recent book you read, or
a drawing class you took. Take some time to write in detail what that feeling of inspiration was
like for you. Was it expansive? Joyful? Exhilarating?
Day 2
Feeling Inspired
CENTERING THOUGHT
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I am filled with spirit.

SANSKRIT MANTRA

Shum
I am inspired.

Day 3 Feeling Peace

Our meditation today will connect us to an aspect of our joy that expresses itself as inner peace. This is not ordinary
peace of mind or peaceful interactions with others. This is the permanent feeling of peace that comes from the soul
itself, and encompasses all the other varieties of peace within it. The Bible refers to it as the peace of God which
passes all understanding."
This level of peace is the core of stillness within that gives us steadiness and quiet comfort when circumstances in our
life may be confusing, as well as when times are happy and fulfilling. This spiritual peace is our calm center that
keeps our life in balance.
Our centering thought for today is:
I am peace.
"Happiness consists not of having, but of being. It is a warm glow of the heart at peace with itself." David O. McKay

Day 3 - Feeling Peace

Happiness consists not of having, but of being. It is a warm glow of the heart at peace with
itself.
David O. McKay
Our meditation today will connect us to an aspect of our joy that expresses itself as inner peace.
This is not ordinary peace of mind or peaceful interactions with others. This is the permanent
feeling of peace that comes from the soul itself, and encompasses all the other varieties of peace
within it. The Bible refers to it as the peace of God which passes all understanding.
This level of peace is the core of stillness within that gives us steadiness and quiet comfort when
circumstances in our life may be confusing, as well as when times are happy and fulfilling. This
spiritual peace is our calm center that keeps our life in balance.
Day 3 - Feeling Peace
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Question 1 of 4
Recall a time when you felt calm and peaceful, even though the circumstances were
not peaceful. Write down a description of that event, and describe how you were
able to be calm in that situation. What was the source of this peacefulness if it
didnt come from outside?

Question 2 of 4
Thinking of this same peaceful experience, imagine that feeling of calm becoming deeper and
stronger within your soul to the point where nothing happening in the environment could shake
it. Describe what that kind of peace would feel like physically, mentally and emotionally. How
could this type of peace change your life?
Question 3 of 4
Consider who you admire most as an icon of peacefulness. It could be Gandhi, or Martin Luther
King, Jr., or it might be someone in your family. Describe the character qualities in them you
want to emulate.
Day 3
Feeling Peace
CENTERING THOUGHT

I am peace.
SANSKRIT MANTRA

Shanti Hum
I am peace.
Day 4 Feeling Love
Todays meditation will show you that love is our joyful spiritual center. We dont 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.
Our centering thought for today is:
I am love.
"A joyful heart is the normal result of a heart burning with love."
Mother Teresa

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Day 4 - Feeling Love

A joyful heart is the normal result of a heart burning with love. Mother Teresa
Todays meditation will show you that love is our joyful spiritual center. We dont 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.
Day 4 - Feeling Love
Question 1 of 4
In todays 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.

Question 2 of 4
Think of someone you know who is loving and caring unconditionally like a grandmother.
They simply love because that is who they are. They dont 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.
Question 3 of 4
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.
Day 4
Feeling Love
CENTERING THOUGHT

I am love.
SANSKRIT MANTRA

Aham Prema
I am love.

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Day 5 Feeling Playful

Todays 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 life. Let the child in you go out and play.
Our centering thought for today is:
I am playful.
"We don't stop playing because we grow old; we grow old because we stop playing!" George Bernard Shaw

Day 5 - Feeling Playful

We don't stop playing because we grow old; we grow old because we stop playing!
George Bernard Shaw
Todays 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.
Day 5 - Feeling Playful
Question 1 of 4
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!

Question 2 of 4
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.
Question 3 of 4
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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.
Day 5
Feeling Playful
CENTERING THOUGHT

I am playful.
SANSKRIT MANTRA

Lila Hum
I am playful.

Day 6 Feeling Hope

Todays 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.
Our centering thought for today is:
Hope lights my path.
"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

Day 6 - Feeling Hope

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
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Todays 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.

Day 6 - Feeling Hope

Question 1 of 4
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.

Question 2 of 4
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.
Question 3 of 4
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.
Day 6
Feeling Hope
CENTERING THOUGHT

Hope lights my path.

SANSKRIT MANTRA
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Shreem
I am all possibilities.
Day 7 Feeling Complete
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. Todays 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.
Our centering thought for today is:
I am wholeness.
"To be great, be whole; Exclude nothing. Be whole in everything."
Fernando Pessoa

Day 7 - Feeling Complete

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 selfknowledge that provides the feeling of wholeness and the feeling of quiet joy that accompanies
it. Todays 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.
Day 7 - Feeling Complete
Question 1 of 4
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.

Question 2 of 4
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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.
Question 3 of 4
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.
Day 7
Feeling Complete
CENTERING THOUGHT

I am wholeness.
SANSKRIT MANTRA

Sarvatva
I am wholeness.

Day 8 Living Joy

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, 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.
Todays meditation is designed to open the doors of our joy and let it expand into all areas of life.
Our centering thought for today is:
We are here to enjoy.
"Joy does not simply happen to us. We have to choose joy and keep choosing it every day." Henri J.M. Nouwen

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Day 8 - Living Joy

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.
Todays meditation is designed to open the doors of our joy and let it expand into all areas of life.
Day 8 - Living Joy
Question 1 of 4
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 its 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.

Question 2 of 4
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.
Question 3 of 4
List a few of the ways in which you hold yourself back from expressing your happiness. Realize
that repressing your joy isnt 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.
Day 8
Living Joy
CENTERING THOUGHT

We are here to enjoy.

18

SANSKRIT MANTRA

Shree Ram
I embody happiness and vitality.
Day 9 Living with Purpose
In todays 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. Its 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.
Our centering thought for today is:
My actions have purpose.
"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

Day 9 - Living with Purpose

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 todays 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. Its 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.
Day 9 - Living with Purpose
Question 1 of 4
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.

Question 2 of 4
19

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.
Question 3 of 4
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.
Day 9
Living with Purpose
CENTERING THOUGHT

My actions have purpose.

SANSKRIT MANTRA

Dharma Hum
My life has purpose and meaning.
Day 10 Living Contentment
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, selfcontained, 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.
Our centering thought for today is:
I am content, just as I am.
"I think we should be working for contentment . . . an inner sense of fulfillment that's relatively independent of external
circumstances." Andrew Weil

Day 10 - Living Contentment

I think we should be working for contentment . . . an inner sense of fulfillment

that's relatively independent of external circumstances. Andrew Weil

20

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.
Day 10 - Living Contentment
Question 1 of 4
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.

Question 2 of 4
Think back to that experience, take time to recall how that contentment felt. Dont 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.
Question 3 of 4
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.
Day 10
Living Contentment
CENTERING THOUGHT

I am content, just as I am.

SANSKRIT MANTRA

Sampriya Hum
I am complete contentment.
21

Day 11 Living Kindness

Kindness is the gracious gesture of a loving heart. Genuine kindness cant be faked or forced. It must come straight
from ones center of being. It is the souls recognition that another person deserves the same love you give to
yourself. Kindness bridges our isolated individuality and shows us we are connected at our core. This is how our
happiness expands beyond our ego boundaries and transforms our sense of self.
Meditation today will enliven our core of love and encourage its movement out into our lives as kindness and joy.
Every loving gesture is an expansion of our happiness.
Our centering thought for today is:
Kindness expresses the gentleness of the soul.
"Kindness in words creates confidence. Kindness in thinking creates profoundness. Kindness in giving creates love."
Lao Tzu

Day 11 - Living Kindness

Kindness in words creates confidence. Kindness in thinking creates profoundness.

Kindness in giving creates love. Lao Tzu
Kindness is the gracious gesture of a loving heart. Genuine kindness cant be faked or forced. It
must come straight from ones center of being. It is the souls recognition that another person
deserves the same love you give yourself. Kindness bridges our isolated individuality and shows
us we are connected at our core. This is how our happiness expands beyond our ego boundaries
and transforms our sense of self.
Meditation today will enliven our core of love and encourage its movement out into our lives as
kindness and joy. Every loving gesture is an expansion of our happiness.

Day 11 - Living Kindness

Question 1 of 4
Identify and write your plan for a kind act you can do for yourself today. Maybe its getting a
foot massage, or buying yourself a bouquet of flowers. Whatever it is, make sure you offer it to
yourself consciously, and with a full heart.
Question 2 of 4

22

Consider, and write a plan to share an act of kindness today with someone you love. Personalize
it so they know you thought about it. It doesnt have to be a gift, it can be a thoughtful comment
or gesture.
Question 3 of 4
Write down how you can share an act of kindness with a complete stranger today. You can let the
opportunity present itself spontaneously as you wait in line at the caf or while driving to work.
Again, it doesnt need to be a grand gesture, an understanding smile or letting someone into your
lane are all easy acts of kindness. The important part is being alert to that opportunity to show
kindness.

Day 11
Living Kindness

CENTERING THOUGHT
Kindness expresses the gentleness of the soul.

SANSKRIT MANTRA
Om Mitraya
I am kind and friendly to all.
Day 12 Living Laughter
Pure, innocent laughter is the most obvious sign of the joy we feel in our hearts. It is also a powerful and instant way
of spreading that joy all around you. Today we want you to notice what that feeling is inside you, just before you laugh.
That feeling is your source of happiness. Its a sense of freedom, insight and delight born of the upsurge of spiritual
bliss. It is as if our soul catches a cosmic wave of happiness and rides along with it.
Our meditation today is aimed at making you more conscious of these waves of bliss moving through your being. With
this increased awareness you can ride them throughout your day with a smile on your face, and laughter in your heart.
Your joy is contagious and your happiness will expand as your smile travels to one person after another.
Our centering thought for today is:
Life makes me smile and laugh.
"The most wasted of all days is one without laughter."
E.E. Cummings

Day 12 - Living Laughter

23

The most wasted of all days is one without laughter. E.E. Cummings
Pure, innocent laughter is the most obvious sign of the joy we feel in our hearts. It is also a
powerful and instant way of spreading that joy all around you. Today we want you to notice what
that feeling is inside you, just before you laugh.
That feeling is your source of happiness. Its a sense of freedom, insight and delight born of the
upsurge of spiritual bliss. It is as if our soul catches a cosmic wave of happiness and rides along
with it.
Our meditation today is aimed at making you more conscious of these waves of bliss moving
through your being. With this increased awareness you can ride them throughout your day with a
smile on your face, and laughter in your heart. Your joy is contagious and your happiness will
expand as your smile travels to one person after another.
Day 12 - Living Laughter
Question 1 of 4
What are the surefire ways to get you laughing? Comedies, jokes, YouTube videos?
Write down all the situations that encourage you to laugh, and then make a point of
doing one of those every day to get you laughing.

Question 2 of 4
Describe how you feel after you have had a good laugh. Think about it. Are you breathing
deeper? Do you feel more relaxed, more emotionally open, energized and alert? As you write,
breathe deeply and silently affirm the positive benefits you feel from laughing.
Question 3 of 4
Write about something you find humorous and consider who you can share it with who would
also find it funny. Take action and share the humor . . . notice and write about how others
laughter or delight magnifies your own.
Day 12
Living Laughter
CENTERING THOUGHT

Life makes me smile and laugh.

SANSKRIT MANTRA

Kleem Upahasa
I attract joyful laughter.
24

Day 13 Living Gratitude

Today we explore the role of gratitude in expanding our happiness. Its obvious how feeling thankful for the good
things in ones 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
todays meditation will help foster in our life.
Our centering thought for today is:
I am thankful for all I have.
"If the only prayer you ever say in your entire life is thank you, it will be enough." Meister Eckhart

Day 13 - Living Gratitude

"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. Its obvious how feeling
thankful for the good things in ones 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 todays meditation will help foster in our life.
Day 13 - Living Gratitude
25

Question 1 of 4
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?

Question 2 of 4
Todays lesson talked about a higher form of gratitude that accepts and honors our life as a
whole, just as it isthe 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?
Question 3 of 4
Have you ever felt grateful for simply being? Its not a gratitude for anything in particular. Its
gratitude in itself. Gratitude for everything. Describe what that experience was like.
Day 13
Living Gratitude
CENTERING THOUGHT

I am thankful for all I have.

SANSKRIT MANTRA

Shreem Namah
I honor the abundance of life.
Day 14 Living with Passion
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.
Our centering thought for today is:
My happiness energizes and inspires me.
"You can only feel creative when there is joy. When there is a sense of passion." Andreas Moritz

26

Day 14 - Living with Passion

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.
Day 14 - Living with Passion
Question 1 of 4
What are your passions in life? List five areas, and describe what quality of energy
and joy that passion brings out in you.

Question 2 of 4
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?
Question 3 of 4
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. Its 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.
Day 14
Living with Passion
CENTERING THOUGHT

My happiness energizes and inspires me.

SANSKRIT MANTRA
27

Rabhasa Hum
I am pure delight.
Day 15 Radiating Bliss
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.
Todays meditation is about letting this happiness radiate letting our joy shine everywhere. It doesnt take effort or
analysis or strategy. Simply be who you are from your core self, and everything gets taken care of automatically. A
flower doesnt try to be beautiful and fragrant, it simply is what it is, and the rest follows in its natural course.
Our centering thought for today is:
My happiness shines everywhere.
". . . let joy be unconfined . . ." George Gordon Byron

Day 15 - Radiating Bliss

. . . 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.
Todays meditation is about letting this happiness radiate letting our joy shine everywhere. It
doesnt take effort or analysis or strategy. Simply be who you are from your core self, and
everything gets taken care of automatically. A flower doesnt try to be beautiful and fragrant, it
simply is what it is, and the rest follows in its natural course
Day 15 - Radiating Bliss
Question 1 of 4
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.

Question 2 of 4
28

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.
Question 3 of 4
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?
Day 15
Radiating Bliss
CENTERING THOUGHT

My happiness shines everywhere.

SANSKRIT MANTRA

Ravaye Hum
I am the light of radiance.
Day 16 Radiating Grace
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.
Todays meditation facilitates this free flow of natures grace from your life to others.
Our centering thought for today is:
I share my divine blessings.
"The quality of mercy is not strain'd . . . it is twice blest; It blesseth him that gives and him that takes." William
Shakespeare

Day 16 - Radiating Grace

29

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. <span 1.6em;"="">Todays meditation facilitates this
free flow of natures grace from your life to others.
Day 16 - Radiating Grace
Question 1 of 4
What does grace mean to you? Describe an experience from your past that felt like
grace.

Question 2 of 4
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?
Question 3 of 4
How does meditation help to open you up to grace, and help you give grace to others?
Day 16
Radiating Grace
CENTERING THOUGHT

I share my divine blessings.

SANSKRIT MANTRA

Prasada Hum
I am divine grace.
30

Day 17 Being of Service

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.
Todays meditation brings our awareness in accord to this vision of service.
Our centering thought for today is:
My soul expands when I help others.
"When we give cheerfully and accept gratefully, everyone is blessed." Maya Angelou

Day 17 - Being of Service

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.
Todays meditation brings our awareness in accord to this vision of service.
Day 17 - Being of Service
Question 1 of 4
List the activities that you feel are of greatest service to others.

Question 2 of 4

31

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 elses burden or contributing to their happiness?
Question 3 of 4
Describe the spiritual benefits you feel from service, not the gratification your small self might
feel, or the recognition you might get.
Day 17
Being of Service
CENTERING THOUGHT

My soul expands when I help others.

SANSKRIT MANTRA

Seva Hum
I am service.
Day 18 Radiating Compassion
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.
Our centering thought for today is:
I radiate sympathy and acceptance.
"Until he extends the circle of his compassion to all living things, man will not himself find peace." Albert Schweitzer

Day 18 - Radiating Compassion

32

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.
Day 18 - Radiating Compassion
Question 1 of 4
What does compassion mean to you? Is being compassionate easy for you?

Question 2 of 4
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.
Question 3 of 4
Are there any situations or relationships where offering compassion is difficult for you? What
specific steps could you take to remove those limitations?
Day 18
Radiating Compassion
CENTERING THOUGHT

I radiate sympathy and acceptance.

SANSKRIT MANTRA

Karuna Hum
I am compassion.

Day 19 Radiating Wisdom

33

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.
Our centering thought for today is:
My being is wise and knowing.
"Play is the beginning of knowledge." George Dorsey

Day 19 - Radiating Wisdom

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.
Day 19 - Radiating Wisdom
Question 1 of 4
Todays 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?

Question 2 of 4
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.
Question 3 of 4
34

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.
Day 19
Radiating Wisdom
CENTERING THOUGHT

My being is wise and knowing.

SANSKRIT MANTRA

Vedohum
I am pure knowledge.
Day 20 Radiating Serenity
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. Todays meditation enlivens this state of serenity within our being so that it lovingly influences
each person and interaction we have throughout the day.
Our centering thought for today is:
I am a calming presence.
"We can be serene even in the midst of calamities and, by our serenity, make others more tranquil." Swami
Satchidananda

Day 20 - Radiating Serenity

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.
35

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. Todays meditation
enlivens this state of serenity within our being so that it lovingly influences each person and
interaction we have throughout the day.
Day 20 - Radiating Serenity
Question 1 of 4
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
todays meditation. Be specific about how this serenity felt in mind, body and spirit.

Question 2 of 4
What steps can you take to deepen your experience of serenity? For instance to deepen your
meditations, you may want to ensure you wont be interrupted by turning off the ringer on your
phone or by hanging your Silence please . . . Im meditating door hanger.
Question 3 of 4
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.
Day 20
Radiating Serenity
CENTERING THOUGHT

I am a calming presence.
SANSKRIT MANTRA

Shanti Vira
I radiate divine blessings.

Day 21 Radiating Fulfillment

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

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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.
Our centering thought for today is:
I walk in the light of my fulfillment.
"Our true nature is bliss. That bliss is like the sun that always shines."
Debra Moffitt

Day 21 - Radiating Fulfillment

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.
Day 21 - Radiating Fulfillment
Question 1 of 4
Fulfillment is a sense of spiritual rest or completion in the souls journey. Describe a
similar feeling of fulfillment you have had either during this meditation experience
or some time earlier.

Question 2 of 4
Describe any "aha" moments, breakthrough insights, or meaningful experiences you had during
these three weeks.
Question 3 of 4
What new vision for spiritual fulfillment do you have since you began this meditation
experience?
Day 21

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Radiating Fulfillment
CENTERING THOUGHT

I walk in the light of my fulfillment.

SANSKRIT MANTRA

Purnamidam
I feel fulfilled.
Day 22 Radiating Wholeness
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.
Our centering thought for today is:
My happiness is the happiness of the universe.
"Now may every living thing be full of bliss." Anonymous, The Dhammapada

Day 22 - Radiating Wholeness

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.
Day 22 - Radiating Wholeness
Question 1 of 4
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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?

Question 2 of 4
As your happiness expands outward to every soul, what is your heartfelt wish for them?
Question 3 of 4
Take some time to write about ways that you can continue your daily mindfulness and meditation
practice.
Day 22
Radiating Wholeness
CENTERING THOUGHT

My happiness is the happiness of the universe.

SANSKRIT MANTRA

Aham Brahmasmi
I am the wholeness of all creation.

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