21-Day Meditation Experience, Creating Peace from the Inside Out: The Power of Connection (Oprah and Deepak Chopra)

Today is the first day of the 21-Day Meditation Experience, Creating Peace from the Inside Out: The Power of Connection! We are embarking on a journey with Deepak Chopra and Oprah Winfrey to seek our true nature and discover our path to health and happiness. Starting today it is hopeful that you will discover your soul’s purpose and create a life in which all things are within reach.

This very first meditation is geared perfectly as we prepare for the holidays ahead and the many relationships we must balance during the season.

Day 1 – All Relationship Is Connection

CENTERING THOUGHT

  Ideal relationships are my intention every day.

SANSKRIT MANTRA

  Aham Prema (I am love)

MESSAGE OF THE DAY

“Welcome to our 21-Day Meditation Experience, Creating Peace from the Inside Out: The Power of Connection. We are happy you are joining us in this Meditation Experience to learn how to become your peaceful self from deep within your own heart. On this journey over the next three weeks, we will come to understand and experience that peace starts from the inside out.

Today’s meditation teaches us that to create heart-to-heart connections, we must begin by connecting to our own true self. Secondly, that our relationships will be strong, loving, and nurturing when our awareness is expanded. Over the next 21 days, we will explore how the peace and love we find inside can grow and connect with others through all our relationships.”

Journal Reflection Questions:

1. Write down three people with whom you have a deep, genuine connection. For each one, list the qualities that make this a good relationship, such as trust, love, intimacy, warm-hearted friendship, etc.

2. Looking at your list, describe at least one thing you can do to strengthen these positive qualities in each of the three relationships. What gesture of love or trust or intimacy can you offer from your side?

3. Now write down the weak links you see in these connections, both major and minor. They could be things like growing apart, not communicating enough, decreased intimacy, or unexpressed resentment. Working from your side, journal about one thing you can do to help repair this disconnect and bring peace to everyone involved. For example, you could start communicating more on the other person’s level or find a gentle way to bring up a resentment so that it can be healed. reflect further on your experience today.

4. Reflect further on your experience today.

“A bond is a deep connection that cannot be broken – heart and heart are connected.”

– Pheng Xiong

21-Day Meditation Experience, Creating Peace from the Inside Out: The Power of Connection!

Today’s meditation makes me think about the law of attraction. You attract and gravitate to what you feel or are. So, if you love yourself and feel loved, you will find love and be loved. What you are is what you get.

Day 2 – Ideal Relationships and Where They Come From

CENTERING THOUGHT

My relationships begin within, through love and caring for myself.

SANSKRIT MANTRA

Karuna Hum (I am compassion..)

MESSAGE OF THE DAY

In today’s meditation, we learn that ideal relationships are based on how we relate and connect to our core self. To feel loved, respected, cared for, and close to others, we must find and feel those values for ourselves first. All that we seek in relationships will only be found if we start by knowing and actualizing love in our own being.

Journal Reflection Questions:

1. Reflecting on how you relate to family, friends, and coworkers, outline three qualities that define successful connection to you. For example: empathy, shared likes and dislikes, similar values, respect, etc. For each of these qualities, reflect upon whether you give other people those same things.

2. Again thinking about your family, friends, and co-workers, write down the things that really push your buttons and cause a lack of peace and connection. These could be disrespect, controlling behavior, negativity, clinging, etc. Now consider how you, from your side, can overcome this disconnect. Instead of fighting against the qualities you dislike, journal about the positive qualities you can bring out to create a connection, such as listening more, respecting other people’s opinions, or offering appreciation and approval.

3. Think about someone you’d like to connect with but haven’t yet. Describe a gesture you can make towards them the next time you see them that is comfortable for you and may also bring about a connection. These could be things like lending a helping hand, voicing your appreciation, or simply offering a smile.

4. Reflect further on your experience today.

“For I no sooner in my heart divin’d my heart, which by a secret harmony still moves with thine, joined in connection sweet.” – John Milton

Creating Peace from the Inside Out: The Power of Connection! In today’s meditation we focus on ourselves more deeply and learn that when we are at peace with ourselves and can truly love ourselves, then we are able to radiate this and in turn attract the same from others. Such a pure love for ourselves and it’s reflection is only possible when the ego is set aside.

Day 3 – Bringing the True Self Home

CENTERING THOUGHT

My true self is the source of peace and love.

SANSKRIT MANTRA

Shanti Hum (I am peace.)

MESSAGE OF THE DAY

We have all experienced those moments in life when we felt loved, secure, and at peace; that is your true self shining through. This core self is the real basis for all successful and rewarding relationships in your life. The true self is fundamentally different than our false self with its ego-centered desires, judgments, and goals. When we try to establish relationships based on our ego needs, we invariably find conflict.

In today’s meditation, we learn that when we experience our essential self and make it our core identity, we have found the common ground of love and peace to connect with others.

Journal Reflection Questions:

1. Reflect on the idea that all relationships come back to how you relate to yourself. List the following qualities of relationship: respect, trust, appreciation, love, non-judgment, caring, compassion, and honesty. For each quality, how does it apply to you? Do you show yourself respect, trust, compassion, etc.? Put down a plus (+), minus (-) or neutral (0) beside each quality to signify if you feel positive, negative, or neutral about how you show this quality to yourself.

2. Taking the qualities you put a plus (+) next to, write down one thing you can do today to show this quality to another person.

3. Taking the negative (-) and neutral (0) qualities, write down one thing you can do today to feel better about this quality. For example, if you feel you haven’t been honest with yourself, journal about what it is you need to own up to and improve. If you feel you don’t care for yourself enough, do something that gives you a sense of wellbeing.

4. Reflect further on your experience today.

“Each one has to find his peace from within.” – Mahatma Gandhi

21-Day Meditation Experience, Creating Peace from the Inside Out: The Power of Connection!

What really makes you feel good and brings a smile to your spirit is about listening to your whole body and giving yourself undivided attention. The same goes for relating to others. We are beginning a shift to make heart to heart connections here and building up ideal relationships that puts us on an inner path.

Keeping a connection alive is challenging and problems arise from a lack of self-awareness. The problem solving focus has to be on bringing in the light rather than conquering the darkness. To be in the light you must be consciously aware that it is happening and begins with the intention to allow the light in. In terms of relationships the experience of light is closeness, warmth security, peace, a sense of being cherished and certain knowledge of belonging. It’s experiencing the light towards another person. Simply radiating outwards what you are inside.

Day 4 – Making Heart-to-Heart Connections

CENTERING THOUGHT

I make true connections when my heart touches another heart.

SANSKRIT MANTRA

Aroot Perum Jothi (I invoke the divine light of grace)

MESSAGE OF THE DAY

In today’s meditation, we learn that to make real heart-to-heart connections with others, we must bring our inner light of love out into the world. For this we use our conscious intention and willingness for our awareness to be open, accepting, and loving to all. That fearless expansion of the light in your heart will naturally find and connect with other hearts.

Journal Reflection Questions:

1. Write down all the things that “bringing in the light” means to you. Take your time and be as thorough as you can. For example, it could mean showing loving kindness, giving to others, being of service, offering appreciation and approval, healing old hurts, being a good friend, showing warmth, etc.

2. Bring to mind one of your most cherished relationships, and describe your favorite way that person shares their light with you. For example, it could be the way your spouse looks past your shortcomings to love you unconditionally, or when your child shares their pure, wide-eyed view of the world with you.

3. Now, keeping in mind the way in which that cherished person shares their light with you, think about one relationship in which you experience conflict, discord, or lack of connection. How can you share your light with that person in a similar way? For example, you could try to look past their faults to focus on and draw out their admirable qualities, just as your spouse does with you. Or this could be something as simple as identifying and focusing your energy on one positive aspect of a challenging or negative situation in that relationship.

4. Reflect further on your experience today.

“You must love in such a way that the person you love feels free.” – Thích Nhất Hạnh

21-Day Meditation Experience, Creating Peace from the Inside Out: The Power of Connection!

When we are truly connected to ourselves, then we are confident in ourselves and our true feelings, which empowers us to connect with others and let our apprehensions dissolve.  Today we learn about becoming whole to connect with others and letting the world in.

Day 5 – Coming Out of the Disconnect

CENTERING THOUGHT

I only feel a need to connect.

SANSKRIT MANTRA

Aham Brahmasmi (I am the wholeness of universal existence..)

MESSAGE OF THE DAY

Even though we all seek meaningful connections, we also often avoid closeness and intimacy because it can be scary to our ego self, making it feel vulnerable and threatened. When that happens, we turn off and disconnect emotionally. We retreat into our false, separate self as a defense mechanism.

In today’s meditation, we learn that our real self never fears or feels threatened by heartfelt connections. It only knows how to connect and how to love. As our true nature blossoms, our ego fears and defenses dissolve in the light of our love.

Journal Reflection Questions:

1. Think of someone you have a hard time genuinely connecting with, whether among family, friends, or co-workers. This can be a person you have mixed feelings about, whom you avoid, or who irritates you. Doing your best to be objective, write down one positive quality this person has, such as being a good parent to their child, or being a hard worker.

2. Now, keeping in mind the positive quality this person has, write down one small step you can take to start healing the discord and bring peace to the relationship. For example, you could compliment an irritating coworker’s photo of their child on their desk, or tell a family member with whom you don’t always get along with that you admire their work ethic. Take it slow as you approach creating a genuine connection.

3. To aid this process, close your eyes and visualize yourself and the person you are disconnected from. Imagine a bond of the pure light of peace drawing you together. Watch as you slowly approach each other. If there is a bump or a negative feeling, sit quietly and let it pass. Don’t force anything, just proceed comfortably for a couple minutes. Now, journal about how this exercise made you feel – less angry, unburdened? Consider repeating this visualization each day, watching the two of you come closer every time. Eventually, imagine facing this person with mutual smiles. Can you actually embrace? That is your goal.

4. Reflect further on your experience today.

“Everything exposed to the light becomes visible, and everything that is illuminated itself becomes light itself.” – St. Paul

21-Day Meditation Experience, Creating Peace from the Inside Out: The Power of Connection!

Today we focus on how when we heal our disconnections begin to dissolve and we are able to connect to others. Awareness transforms the fears and conceptions that keep us disconnected.

Day 6 – The Healing Power of Awareness

CENTERING THOUGHT

I call upon the healing power of awareness.

SANSKRIT MANTRA

Om Hreem Namah (Pure, transparent awareness is my essential nature)

MESSAGE OF THE DAY

Today in meditation, we learn that awareness itself has the power to heal the pain and conflict we have in our relationships. Just as the body has a natural healing response when it is hurt, the mind also has the inherent intelligence and power to heal its emotional trauma and pain through awareness. The key is to not interfere with that healing response by getting in our own way through self-criticism, resentment, and blame. Meditation expands awareness and activates the healing response from our deepest self.

Journal Reflection Questions:

1. Reflect on the idea that disconnect turns into connection whenever there is healing, and that healing occurs in the present moment. Journal about one thing within yourself that you would like to heal. Perhaps it’s a fear of long-term commitment in relationships, or a fear of sharing who you truly are with someone else – perceived flaws and all.

2. Now, describe where you think this fear might originate from. Perhaps you watched someone you love go through a disheartening divorce, or were criticized as a child for some aspect of your personality that you learned to hide.

3. Write down what you can actively do to start healing this issue. For example, you could find a confidant you trust, go to support group meetings, gravitate to people who can offer the quality you want to heal, etc.

4. Reflect further on your experience today.

“Awareness is like the sun. When it shines on things they are transformed.” – Thích Nhất Hạnh

21-Day Meditation Experience, Creating Peace from the Inside Out: The Power of Connection!

Yesterday was about focusing on the power of healing, which allows you to connect. Today is about allowing yourself to heal. The intention to heal will allow you to become aware and connected.

Day 7 – Giving Yourself Permission to Heal

CENTERING THOUGHT

My intention to heal sustains me through everything.

SANSKRIT MANTRA

Om Ram Ramaya (I invoke the archetype of a fully developed person.)

MESSAGE OF THE DAY

Knowing that we can heal the old pain in our hearts gives us hope that we can realistically create deep, loving relationships. In our meditation today, we learn that the next step toward healing is to consciously give ourselves permission to heal.

This means opening up and connecting to our inner love and kindness. As we open and expand into our true being, we are accepting and permitting genuine healing to occur. From this core healing, we find it easy and enjoyable to connect with others.

Journal Reflection Questions:

1. Write down two or three things that would bring you great peace and happiness but feel unattainable, such as pursuing your dream job or leaving an unhealthy relationship. Now, without blaming anyone, journal about the obstacles that are blocking you from each of these goals. For example, I’m too scared, I feel vulnerable, I don’t want to expose myself, I feel guilty, I feel ashamed, etc.

2. Taking what you have written down, visualize that you are in the office of the wisest, kindest, most sympathetic therapist in the world. You are that therapist, not the patient. Describe what would you tell the patient to do to overcome the very obstacle you are facing, as if you were an outsider looking in. If this is difficult for you, just sit quietly and ask your true self what to do.

3. Once you have arrived at a few things that can help you find peace, write down the first step you intend to take in this new direction. Take the step as soon as you can, preferably today. For example, saying or doing something that’s just a bit scary, talking to someone whose help you really want, speaking your truth, or asserting yourself in a situation where you ordinarily say nothing.

4. Reflect further on your experience today.

“Awareness in itself is healing.” – Frederick Salomon Perls

21-Day Meditation Experience, Creating Peace from the Inside Out: The Power of Connection!

We begin the second week of our journey to seek our true nature and discover our path to health and happiness. Welcome to week two of Creating Peace from the Inside Out: The Power of Connection! I hope you are finding your path to your soul’s purpose to create a life in which all things are within reach.

Day 8 – Improving Every Relationship

CENTERING THOUGHT

I can create positive change in my relationships.

SANSKRIT MANTRA

Om Mitraya Namah (I invoke the spirit of friendliness)

MESSAGE OF THE DAY

If we want to improve our relationships, we must start by being an agent of change ourselves. We can affect positive change by basing our beliefs on a vision that uplifts everyone – by consciously communicating with others, and acting with awareness and understanding. These self-aware messages you send from yourself to others act as powerful forces of positive change in all your relationships.

Journal Reflection Questions:

1. Thinking about a relationship that you have a genuine desire to improve, reflect on that person and what you believe about them. Write down each belief, positive or negative. For example, you could note that you believe a certain person is driven and passionate, but tends to be hostile. Now, for the negative beliefs, put yourself in the other person’s shoes and give their version of themselves. For example, would they agree they are hostile? If so, what might they say is the reason? If they would disagree, is denial at work on their end or are you perhaps over-reacting?

2. With the same relationship, write down the things you typically say when you feel resistance, encounter a problem, or have a disagreement. Do you tend to blame, get angry, balk, show more tolerance than you feel, try to put the other person down? Look at the pattern of what you keep repeating and ask yourself how effective your words have been. Journal about other possible ways to talk in these situations.

3. Finally, look at what you tend to do when a relationship hits a bump. Do you put your foot down, nag until you get your own way, guilt trip the other person, give in too easily, go along to get along, act like a people-pleaser, hold a grudge, forgive and forget? Look at your patterns and write about how effective or ineffective they have been. Then describe some alternative behaviors could you try.

4. Reflect further on your experience today.

“Unexpected kindness is the most powerful, and most underrated agent of human change.” – Bob Kerrey

21-Day Meditation Experience, Creating Peace from the Inside Out: The Power of Connection!

This week we are becoming agents of change. As we discover our true selves, we can experience intimacy more deeply. As our awareness is enhanced we are able to make that personal choice to change our relationships and situations. Today, now that we have more insight into ourselves and our relationships, we can take it a step further.

Day 9 – Making a Good Relationship Better

CENTERING THOUGHT

My good relationships are growing into ideal relationships.

SANSKRIT MANTRA

Om Shreem Namah (I invoke the archetype of beauty, gratitude, and generosity.)

MESSAGE OF THE DAY

In today’s meditation, we explore how we can improve the two basic types of relationships we have in our lives. For static relationships, which are the more comfortable and predictable connections we have, we improve them with appreciation and real listening. Dynamic relationships are deeper, more meaningful, and also more challenging. We make dynamic relationships better by allowing the intimacy of our connection to continue to grow.

Journal Reflection Questions:

1. Reflect on one static relationship in your life, with someone you feel comfortable around and who doesn’t push your buttons. To improve this relationship, write down something you can do today that gives it positive reinforcement, such as showing you care, you are listening, you are here to be trusted, you don’t judge, etc.

2. Now reflect on one dynamic relationship in your life, with a person who helps you to grow but can also make you feel challenged, exposed, or vulnerable. What is the next step of evolution you want to take with this person? Write down simple words like more honesty, more openness, more intimacy, more trust. Visualize yourself discussing this with that person, and describe in your journal the best possible desired outcome from the conversation. When you feel comfortable, consider actually having this conversation.

3. Reflect on the most evolutionary relationship in your life, the one that has led to the most inner growth and self-awareness. Journal about ways you could put more time and attention on this relationship. If such a relationship doesn’t exist for you right now, set the intention to find one by writing down the traits you would most desire in this person. With this intention in mind, keep your eyes open for that person who fits your idea of a companion in your next stage of growth.

4. Reflect further on your experience today.

“As the sun makes ice melt, kindness causes misunderstanding, mistrust, and hostility to evaporate.” – Albert Schweitzer

Creating Peace from the Inside Out: The Power of Connection – Day 10 The Joy of an Intimate Relationship. We must connect to be at peace. 

CENTERING THOUGHT

I am growing into spiritual union with my true self.

SANSKRIT MANTRA

Om Sarvatva Namah (The wholeness of the universe is my true nature.)

MESSAGE OF THE DAY

The most intimate relationship we can share with another is a soul connection. Physical and emotional intimacy are profound human experiences of sharing, but when we connect our true self to another true self, we experience a spiritual love and joy that goes beyond personal pleasure or affection.

Today’s meditation is about finding that place of spiritual love within that recognizes our true self in the true self of the beloved.

Journal Reflection Questions:

1. Describe what intimacy means to you. You can include physical or sexual intimacy or not—it’s up to you. But expand your thinking to other kinds of intimacy, such as being completely honest, opening up about your fears and insecurities, sharing your dreams, being willing to show vulnerability, asking to be loved, etc. Now journal about your feelings related to intimacy – is it scary, is it something you desire?

2. For each aspect of intimacy you described, write down at least one person you can share it with. Looking at your list, what types of intimacy are not being fulfilled? Journal about where could you go to seek more fulfillment, not by stepping away from a relationship but by expanding it or adding other connections.

3. How can you be more intimate with your true self? Write down the kind of person you most want to be. List qualities that belong to the true self: loving, compassionate, understanding, inspired, creative, evolved, awake, etc. Sitting quietly, go inside and ask your true self to bring these qualities to you and show you how to expand on them. Then throughout the day, look for opportunities to express at least one quality you want to personify.

4. Reflect further on your experience today.

“Love is our true destiny. We do not find the meaning of life by ourselves alone – we find it with another.” – Thomas Merton

Creating Peace from the Inside Out: The Power of Connection – Day 11 The Art of Awareness

We all have an emotional quotient. Emotional quotient is an indicator of success and fulfillment and your ability to recognize and understand what others are feeling. A highly aware person recognizes what others are feeling always and has empathy. Your emotional intelligence can be improved just like a muscle.

Today is about the art of awareness in relationships and how awareness can be increased. The first awareness skill is sensing how the back and forth in relationships is going – is the giving and receiving balanced? The second awareness skill is to know when you are connecting and when you are not – the feeling of disconnect. The final awareness skill of detachment permits intimacy without being lost or suffocated by it.

CENTERING THOUGHT

Every day my awareness brings me more insight into my relationships.

SANSKRIT MANTRA

Pragyanam Asmi (My true self is pure intelligence.)

MESSAGE OF THE DAY

Today’s meditation is about learning the art of awareness in relationships. The first awareness skill is to become aware of any imbalance in the give-and-take in the relationship. Next is being able to sense when the connection is getting stronger or weaker. And finally learning to be in a state of detached awareness. Having awareness that is nonattached means you are fully aware of what is happening, but your stability and clarity are not disturbed by life events and circumstances.

Journal Reflection Questions:

1. Take any relationship and consider how it feels as a back-and-forth. Who is giving or taking, listening or being listened to, appreciating or being appreciated, being supportive or needy? If you detect a strong imbalance, be specific in your journal about what is going on. When you feel comfortable, consider talking to the other person about bringing things back into balance.

2. Consider the dynamics of connecting and disconnecting. Take any relationship and write down three things that make you feel strongly connected to that person and three things that make you feel disconnected. Things like religion, politics, sex, and manners can be strong connectors or strong disconnectors. The same is true of emotions. Righteous anger can be a connector while random hostility is a disconnector. Looking at your list, reflect on how you could potentially talk to the other person about both the connections and disconnections that are occurring regularly.

3. Journal about what behavior in another person draws you in but ultimately has a negative effect on you. For example, you could be excited by people with drama in their lives, but find that drama usually develops between you two when you become too involved with that person. Now, journal about any times where you managed to be detached – were the results more positive? Healthy detachment develops gradually and needs to be reinforced by remembering the times when detachment worked out better than being too involved.

4. Reflect further on your experience today.

“The first step toward change is awareness. The second step is acceptance.” – Nathaniel Branden

Creating Peace from the Inside Out: The Power of Connection – Day 12 Finding Out What You Really Need

Today is about heightening our awareness to what our true needs are and searching for sources in the moment to fulfill our needs.

CENTERING THOUGHT

I connect to fulfill my true needs.

SANSKRIT MANTRA

Sharavana Namah (My awareness is aligned with the creative power of the universe.)

MESSAGE OF THE DAY

We are used to listing our needs based on the distorted perspective of the ego. When we learn to live from the level of our true self, we discover that our real need is to open up to the growth opportunities that are in the present moment.

Today’s meditation connects us to our essential nature, pure awareness, giving us the platform on which we can fulfill this core need of living fully in the now.

Journal Reflection Questions:

1. Reflecting on what you really need from your relationships, write down your three most important needs, such as to be loved, to be understood, to be intimate, to feel supported, to reach agreement, to be at peace, to not be criticized, to be appreciated, to share creativity, etc. Describe how you feel when these needs are met. How do you know when they are not being met?

2. With a good sense of what you need, bring to mind the key relationships in your life, including family, friends, and co-workers. Write down which ones are realistic candidates for helping you fill a particular need. Be thoughtful and consider one need at a time. When you are finished, journal about a few ways you can ask for your need to be fulfilled by each person.

3. Now do the opposite. Take the needs you have written down and match them with the people who realistically will never fulfill them. This is not about blame. Be thoughtful and consider that you can’t ask someone for what they don’t have to give. Now jot down some of the reasons why they are not able to fill those needs, so you have a clear understanding of the situation. Once you see where each person stands, forgive and release each person from the thing you won’t ask from them again, while at the same time knowing they can be asked to fulfill other needs. Nobody can be everything to you. Knowing this, you can be at peace.

4. Reflect further on your experience today.

“Be present in all things and thankful for all things.” – Maya Angelou

Creating Peace from the Inside Out: The Power of Connection – Day 13 Life at the Center: The Core of Your Relationships 

CENTERING THOUGHT 

I relate to others from my strong core, my center. 

SANSKRIT MANTRA 

Siddho Hum (My true nature is perfect and complete.) 

MESSAGE OF THE DAY 

All the relationships in our life push and pull us in varying ways and to different degrees. Trying to meet these demands from the false sense of ego strength never works in the long run. In today’s meditation, we learn that the strength, clarity, compassion, and insight required for thriving relationships can only come from our source, our center. 

Journal Reflection Questions: 

1. Bringing to mind five of your most important relationships, write down the ideal roles you want to play in each of them. Every relationship calls for different roles, such as guide, teacher, lover, protector, mentor, healer, supporter, parent, challenger, creative partner, etc. Be specific and tailor the roles that suit each relationship best. With your ideal role in mind for each relationship, journal about how you can play your part the best way you know how. 

2. Reflect on the roles you are currently playing that are not productive, in which you meet resistance, disagreement, and disconnect. Do this for each relationship, using the list above. For example, you may be ill-suited to try to teach, mentor, or act like a parent to your boss. Even though each role is productive when it fits, it can be inappropriate where it doesn’t fit. Once you are aware of your unproductive roles, write down a few ideas of what you can do to stop playing them.

3. For any relationship in which you are uncertain about the roles you play or in which you find yourself getting mixed signals, list two roles you enjoy playing in this relationship, two roles you feel are necessary whether you like them or not, and two roles the other person seems to need, but is sending mixed messages about. When you feel comfortable, consider sitting down and discussing these roles candidly with the other person – always take the attitude of listening and not judging how they respond. 

4. Reflect further on your experience today. 

“A solid anchor is indispensable to one who intends to live life fully. It is to have a vital spiritual base.” – Steve Goodier

Creating Peace from the Inside Out: The Power of Connection – Day 14 The Mirror of Relationship Tells the Truth 

Today we learn about openly looking at our relationships and learning from them. A relationship can give you insight into your true self. 

CENTERING THOUGHT 

I rejoice in what the mirror of relationship shows me. 

SANSKRIT MANTRA 

Samprati Hum (My true self is wide awake.) 

MESSAGE OF THE DAY 

Today’s meditation teaches us that the strong reactions we have in different aspects of our relationships can be an indispensable tool in understanding unconscious areas of our life that need work or healing. Relationships hold up a mirror for us to see what we usually ignore or deny. The main truth to gain from the mirror of relationship is self-acceptance – that you are okay right now, just as you are. 

Journal Reflection Questions: 

1. Reflect on a relationship in which the other person has a quality or qualities you truly dislike or disapprove of. Use one-word adjectives to describe this, such as haughty, stubborn, arrogant, insincere, dishonest, controlling, victimized, domineering. Now, without judgment or blame, look within and journal about the possibility that you are talking about something in yourself that is very hard to admit to. How those qualities manifest may be different in each of you, so use your true self to evaluate how these traits show up within yourself. 

2. Without blaming yourself, list ways you can be more aware in recognizing your blind spots. Next to each negative adjective write “forgiveness,” and sitting with your eyes closed, forgive the other person and yourself at the same time. How did it feel when you did this? If you aren’t sure, practice this a few times and tune in to any changes you experience. If your feelings are deeply negative, don’t reach for false forgiveness. Just say, “From now on, I will be aware of this without judgment.” This is an exercise you can do any time your buttons are pushed. 3. Write down situations that repeatedly turn out badly or leave you frustrated in a relationship. For example, fighting over money, feeling stressed or pushed around, feeling unappreciated, not being shown respect, etc. Now reflect on how to turn this into a win-win situation for yourself. This means that you adopt the viewpoint that you are being given the perfect opportunity to heal something in yourself; therefore, you are grateful for this opportunity rather than resentful and filled with blame. Make self-healing your priority. Journal about some steps you can take to toward healing each of these issues, such as finding your own peace, learning how to be centered, walking away from negative encounters, stop trying to change the other person, or seeking professional advice or therapy. 

4. Reflect further on your experience today. 

“Relationship is a mirror in which you can see yourself, not as you would wish to be, but as you are.” – Jidda Krishnamurti

Creating Peace from the Inside Out: The Power of Connection – Day 15 Connecting to the World 

We are now in week three. We have transitioned from healing ourselves to improving relationships and making connections. This third week we expand our universal connection to bring peace in the community we live in and beyond. The world is waiting for someone, and it can be you or me. Don’t underestimate the need of this universe and your ability. The dimension that extends the heart to heart connection to the outside world must move people at the emotional level. The change that is possible must come from the heart. In the larger reality positivity attracts more people because it comes from the heart. When relating to a group create secure positive bonds by giving yourself in service, walking your spiritual path, and sharing your truth in a group that is like minded. 

CENTERING THOUGHT 

Every day I look for ways to live my vision. 

SANSKRIT MANTRA 

Prasada Hum (My consciousness is a blessing.) 

MESSAGE OF THE DAY 

We may see our lives and our sphere of influence in the world in quite modest terms because we are looking at the relatively small number of people we relate to, compared to the 7.5 billion people across this big world. But from the soul’s perspective, we all have a direct connection and relationship with every soul on the planet. The deeper and clearer our inner awareness is, the deeper and clearer our connection to all of humanity. This is how, in our own small way, we can have a real effect on the world. Today’s meditation shows us how to maximize this connection through service, spiritual practice, and sharing experiences with like-minded people. 

Journal Reflection Questions: 

1. Write down three positive beliefs or values that really appeal to you, such as a belief in loving kindness, compassion, service, creativity, spirituality, personal growth, etc. For each one, list one action that will increase this belief in your world today. 

2. Now reflect on and write down negative beliefs and attitudes you have allowed yourself to connect to, such as endorsing us-versus-them thinking, blame, stereotyping, angry politics, religious intolerance, etc. What feelings do you experience when you engage in these negative beliefs? How does it feel when you become aware of them and choose not to participate in their propagation? During your day, consider looking for opportunities not to join in when such beliefs are expressed and walking away when someone fosters them. 

3. Reflect on the three “S” words and how they apply to you: Seva is giving yourself in service, Sadhana is walking your spiritual path, and Satsang is sharing the truth in a group of the like-minded. Write down your attitudes toward each of these and how they impact your life right now. Which one is the most appealing to you as a way to achieve inner growth? 

4. Reflect further on your experience today. 

“You change the world by being yourself.” – Yoko Ono

Creating Peace from the Inside Out: The Power of Connection – Day 16 Seva: The Connection of Joyful Service 

Today we concentrate on the concept of Seva – service to others that is given selflessly. 

CENTERING THOUGHT 

Today I embrace joyful service. 

SANSKRIT MANTRA 

Seva Hum (I am selfless service.) 

MESSAGE OF THE DAY 

Today’s meditation focuses on the spiritual connection that is developed with the world when we offer selfless service to others. In the wisdom tradition of India this is called Seva – action that is not motivated by the ego, but rather is for the benefit and interests of others. Not only do we help others through our service, but we also gain spiritually in joy and compassion, and that lifts us up as well. 

Journal Reflection Questions: 

1. Think about the ways that Seva, or service, is being extended to you by others. Journal about those who have sacrificed to serve you. What was their attitude? Examples can come from any part of your world, from immediate family to social services to those who sacrifice for their country and the common good. Which of these are the most positive in your mind? 

2. Now consider how you can be part of the same positive service you have benefitted from. How can you give back, even in small ways, to experience the personal benefit that comes from being of service? These could be charitable and volunteer work, helping the needy, assisting with outreach to the homeless, mentoring poor and disadvantaged children, etc. 

3. Now consider how you can be part of the same positive service you have benefitted from. How can you give back, even in small ways, to experience the personal benefit that comes from being of service? These could be charitable and volunteer work, helping the needy, assisting with outreach to the homeless, mentoring poor and disadvantaged children, etc. 

4. Reflect further on your experience today. 

“There is no exercise better for the heart than reaching down and lifting people up.” – John Holmes

Creating Peace from the Inside Out: The Power of Connection – Day 17 Sadhana: Walking the Joyful Path 

Walking the joyful path, can be deeply felt when you serve other people with no expectations for return. After the practice of service is the spiritual path of Sadhana – the impulse to grow and evolve that must be consciously nurtured. This spiritual path is different for each individual. What you radiate in your spiritual path effects everyone. Following the right path comes down to what you feel inside and not a definitive goal. The path exists entirely in awareness. 

Day 17 – Sadhana: Walking the Joyful Path 

CENTERING THOUGHT 

I am walking the path of expanding awareness. 

SANSKRIT MANTRA 

Akhando Hum (My awareness is unlimited.) 

MESSAGE OF THE DAY 

Today’s meditation is about the importance of following your spiritual path. The word “your” is significant because everyone’s journey into self-awakening is unique. Even if you are practicing the same meditation today as every other person joining our Meditation Experience, or you follow the same religion as a billion other Christians or Muslims, your particular life circumstances, challenges, gifts, and aspirations will make your spiritual path yours and yours alone. Along the way you must learn how to find trust in yourself – in your inner strength, courage, and inspiration. 

Journal Reflection Questions: 

1. Reflect on your path in life from the inside out. What influences have been the most effective in expanding your awareness? Write down the three most important, such as an inspiring friend or family member, uplifting literature, a spiritual guide, a mentor, a situation where you acquired any of the qualities of the true self, such a love, peace, creativity, compassion, personal evolution, etc. Now journal about new ways to increase that inspiration. 

2. Now think about the opposite, reflecting on the people and situations that have caused your awareness to contract. These would be instances of fear, self-doubt, inner conflict, betrayal, frustration, and disappointment. Write down the three most difficult influences, then describe one step you can take today to turn contraction into expansion, meaning that what you gain by making a change is greater than what you give up. This could be increased inner calm, decreased stress, a stronger sense of self, etc. 

3. The ideal at every stage of the path is to be at peace with yourself in the present moment. Write down your state of peace right now, listing the positive things that contribute to it and the negative factors that create lack of peace. Journal about how you can increase the peace in your life and decrease conflict. 

4. Reflect further on your experience today. 

“The key to growth is the introduction of higher dimensions of consciousness into our awareness.” – Lao Tzu

Creating Peace from the Inside Out: The Power of Connection – Day 18 Satsang: Finding Joyful Communion 

It takes work to expand our circle of awareness. Sometimes, we may block someone from helping us expand on our joyful path due to judgement. As we focus on the three practices that create positive connections in our life, the third is Satsang. Satsang is the sharing of truth in the light of awareness. It is any form of community based on awareness. It brings satisfaction of having no enemies. As we focus on this concept in our meditation today, our Mantra activates the power of spiritual togetherness as guidance and support. 

CENTERING THOUGHT

I am uplifted by communion with others. 

SANSKRIT MANTRA 

Saha Nav Avatu (Let us be together in harmony.) 

MESSAGE OF THE DAY 

When you connect with others who also hold a vision of world peace, compassion, and human dignity, you are magnifying the power of your positive influence in the world many times over. This is the power of spiritual community, or Satsang. Today’s meditation encourages us to seek out and share ourselves in spiritual communities that will amplify our influence in the environment, helping to make the world a more peaceful and loving place. 

Journal Reflection Questions: 

1. Reflect on the people you regularly spend time with. Write down the three who bring the most positivity to your life, ideally including someone who inspires you at a deep level. Send gratitude to these people and describe in your journal one way you can make your interactions even more positive and uplifting with each of them. 

2. Write about a person with whom you feel a spiritual connection. This can be someone in your personal life or a figure from the world’s spiritual and wisdom traditions, such as the Buddha or Mother Teresa. Describe what it would take to become even more inspired by them, for example meditating on their inspiring values, following their example, becoming more immersed in the literature and scriptures that inspire you, etc. 

3. Reflect on a group event that you participated in where you felt uplifted and energized afterwards. It may have been a church service, a family reunion, or a neighborhood block party. Write about what you contributed to the group, and what you got back in return. What are some ways that you can see yourself doing this again soon? 

4. Reflect further on your experience today. 

“Satsangs are what the world needs. Heart to heart – that’s what Satsang is.” – Ram Dass

Creating Peace from the Inside Out: The Power of Connection – Day 19 Repairing the Big Disconnects 

Relationships are laboratories of the spirit. Acknowledging the realities of discord is the way to reunite. Nothing is settled unless there is a change of heart from both sides. It takes expanded awareness to reach the connections underneath the discord because discord makes us retreat into a selfish stance. There are essential steps on the path to peace. First and most essential to conflict resolution is the willingness to keep on listening, as no one reconnects until they feel heard. Secondly, there must be sincere respect for the other persons point of view. Thirdly, common interest must be established as a basis of resolving the conflict and creating peace. Everything leads back to the true self as the source of inner peace and reaching peace in the outer world. 

CENTERING THOUGHT 

My path leads me to be connected with everyone. 

SANSKRIT MANTRA 

Om Mitraya (I invoke the spirit of friendliness.) 

MESSAGE OF THE DAY 

Sometimes, in spite of our vision of unity, we need to acknowledge places where there are long-standing and deeply entrenched divisions. These big disconnects need to be addressed directly to find common ground and resolve conflict. Today’s meditation gives us three keys to resolving conflict: real listening, respect for the other side’s perspective, and finding common interest. 

Journal Reflection Questions: 

1. Reflect on the world at large and its discord, divisions, and us-versus-them attitudes. List the three or four instances that regularly make you angry and upset, such as war, religious intolerance, or political issues. Now, next to each of these instances, write one thing you can do personally to help bring healing. Remember that peace begins within. For example, if you are upset by religious intolerance, you can practice non-judgment and acceptance when someone expresses their beliefs to you. 

2. Think of a person in your life who is creating obstacles, resistance, or negative feelings. Write down all the things that you see are wrong in your relationship with them. For each issue – without blaming yourself or the other person – journal about what would be the best outcome that would satisfy both of you. Sitting quietly, envision this outcome. See both of you becoming happy with the outcome. Know that starting today, you can take small steps to achieve this list of outcomes, acting as the change agent who can accomplish the goal through expanded consciousness. 

3. Journal about the emotional debt you are holding in your relationships, which means any resentment, anger, hurt feelings, blame, guilt, or inner conflict you still feel. Sit with your eyes closed and visualize a situation that brings up a negative emotion you are holding. See yourself and the other person as clearly as you can; feel the emotion that comes up. Now write out and then say to yourself, “I’m not that person anymore.” Starting today, any time the negative emotion returns, you can take a moment to repeat this mantra, which helps to free up emotional debt. In truth you aren’t that person who reacted in the past and you no longer have to carry emotional debts. Journal about how your life would be different by not carrying emotional baggage. 

4. Reflect further on your experience today. 

“Love is the strongest medicine. It is more powerful than electricity.” – Neem Karoli Baba

Creating Peace from the Inside Out: The Power of Connection – Day 20 Peace Is the Deepest Connection. Our focus today is on peace as the deepest connection. Today’s meditation guides us to our deepest connection – real peace. Peace should be regarded as a natural state of awareness for everyone. Peace begins in our own hearts and silence of our hearts is the essence of our true self.

 CENTERING THOUGHT 

  I am here to be in peace consciousness. 

SANSKRIT MANTRA 

  Om Shanti Om (I radiate peace.) 

MESSAGE OF THE DAY 

  If history has shown us anything, it is that we cannot attain peace by fighting for it. But struggle and opposition is all the separate self knows how to do, even in the name of peace. To find peace, we need to go beyond our restless mind to our silent source. In the stillness of our hearts, our awareness not only finds peace, but we also recognize that we are peace itself. Today’s meditation is about knowing our true nature as peace and becoming a unit of peace consciousness for the world. 

Journal Reflection Questions: 

1. Reflect on your state of awareness. In your journal, give yourself a grade from one to ten on each of the following qualities: peace, enjoyment, inner calm, and sense of wellbeing. Don’t judge your grade or try to manipulate it. Just do the exercise as objectively as possible, simply based on where you are at this moment. Wherever you gave yourself a low score, write down next to it what lessons you can apply from this Meditation Experience to improve your grade. 

2. Reflect on how to shift your motivation in the direction of being inspired. Inspiration is the greatest and most lasting motivator. But oftentimes pressure is mistaken for motivation, for example when people are driven by a sense of duty, daily demands on time, money, work, promotions, family obligations, self-criticism, the need to succeed, guilt, habit, etc. Journal about how these current forms of pressure masquerading as motivation manifest in your life. 

3. Now, for each of these current forms of pressure, list a deeper inspiration you can use to replace it, such as love, compassion, intelligence, creativity, truth, beauty, evolution, strength, wisdom, and peace. What would this look like? For instance, instead of feeling like you have to try to be nice to your difficult brother-in-law at family gatherings simply so your spouse doesn’t get upset with you, look at your next meeting as an opportunity. Use it to discover something meaningful about his life that you can connect with at a heart level, regardless of the differences you may have on the surface. 

4. Reflect further on your experience today. 

“Real peace is not in power, money, or weapons, but in deep inner peace.” – Thích Nhất Hạnh

Creating Peace from the Inside Out: The Power of Connection – Day 21 Love Is the Eternal Connection. 

We have arrived on the 21st day of this 21 Day Meditation Experience. As the final days of Creating Peace from the Inside Out: The Power of Connection beckon upon us, we have discovered the power of connections and opened to our true selves. As we discover our true selves, each experience of peace and intimacy in relationships brings awareness and allows us to become an agent of change. In our third week, we learned that making wider and deeper intentions allows them to ripple out to touch more people. Hence, we are able to create a connected world. Today, if you allow yourself to be open to what you love, you will only open to your true self and create eternal connections. 

CENTERING THOUGHT 

  The connections I create are loving ones. 

SANSKRIT MANTRA 

  Aham Prema (I am love.) 

MESSAGE OF THE DAY 

  As consciousness continues to grow and our hearts make more and more connections to other hearts, we find that we are indeed radiating peace from the inside out. Looking more closely, we discover that these waves of peace are also waves of unconditional love, and that pure love is the spiritual heartbeat that connects us all. Today’s meditation tells us that this love is the driving force of all life. To awaken to this truth within us is our purpose and our promise. 

Journal Reflection Questions: 

1. Reflect on your willingness to replace non-love with love – both within yourself and with others. Observe and journal about the feelings that come up when you say, “I deserve my love.” These can be positive or negative feelings; just let them be whatever they are without judgment. Describe one thing you can do today to show yourself the love you deserve, such as cooking yourself a delicious, healthy meal with your favorite foods or spending time in your favorite place. 

2. When you have love for yourself, it expands like a ripple to everyone you meet. As a second part of the exercise, visualize any person that comes to mind, whether in your personal life or in the outside world. Observe the feelings that come up when you say, “_______ deserves my love.” Sit and watch the feeling rise and fall. Journal about your feelings on each person before proceeding to the next. When you are finished, go back through your list and for each person say in a quiet inner voice, “I send the healing of love. I give this love freely, without conditions.” How did this make you feel? Were you able to send love easily, or did you feel some hesitation? 

3. Finally, visualize your community, then your country, and lastly the world. Journal about what comes up when you say, “My community/country/world deserves my love.” What are your feelings about the state each of these are in? Where do you see that healing is needed? By beginning the spread of love, you become a unit of peace consciousness, affirming your role as a healer. 

4. Reflect further on your experience today. 

“Let yourself be silently drawn by the strange pull of what you really love. It will not lead you astray.” – Rumi

Creating Peace from the Inside Out: The Power of Connection – Bonus Day 22 Living at the Center of the World. Congratulations on following along on this 21 Day Meditation Experience. Today is a bonus day! 

CENTERING THOUGHT 

 Personal reality is mine to create and cherish. 

SANSKRIT MANTRA 

 Aham Brahmasmi (I am the wholeness of universal existence) 

MESSAGE OF THE DAY 

  To claim to live at the center of the world is clearly a delusional statement from the standpoint of the separate self, but from the perspective of your essential being, pure awareness, it is only stating a truth latent in every awakening soul. Today’s meditation is about this core truth of our consciousness – that our awareness moving as our thoughts, desires, feelings, and senses generates an experiential reality or world around us. We are the authors of this world. 

Journal Reflection Questions: 

1. Even a single person has the power to be a conscious agent of change in the world by living from their true self. Sit quietly and write down any of these values of the true self that deeply resonate with you: love, compassion, intelligence, creativity, truth, beauty, evolution, strength, wisdom, peace. Now, journal about how you can adopt the role of being a conscious agent by putting three of these values into action this week. For example, if you value compassion, you could do something thoughtful for a friend who is going through a difficult time. Or if you value beauty, you could plant flowers in your front garden for everyone walking by to enjoy. 

2. On the other side, reflect on the traits that make you feel separate, such as fear, anxiety, insecurity, doubt, inner conflict, resentment, feeling unsafe, or negative feedback among family, friends, and co-workers. Write down one of these factors, and then write the full statement, “I let go of ____. It is time for it to go. This isn’t part of the world I want to live in.” Sit quietly and repeat this statement softly to yourself three times. When you are finished, pay attention to how you feel inside your own body. Did anything shift for you? Journal about how releasing negativity makes you feel. 

3. On the other side, reflect on the traits that make you feel separate, such as fear, anxiety, insecurity, doubt, inner conflict, resentment, feeling unsafe, or negative feedback among family, friends, and co-workers. Write down one of these factors, and then write the full statement, “I let go of ____. It is time for it to go. This isn’t part of the world I want to live in.” Sit quietly and repeat this statement softly to yourself three times. When you are finished, pay attention to how you feel inside your own body. Did anything shift for you? Journal about how releasing negativity makes you feel. 

4. Reflect further on your experience today. 

“All that we are is the result of what we have thought. With our thoughts we make the world.” – Gautama Buddha

THE END

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Day 1 21-Day Meditation Challenge Creating Abundance (Deepak Chopra)