The CENTERING THOUGHTS AND MINDFUL MOMENTS for the 21-DAY MEDITATION CHALLENGE PERFECT HEALTH 21 day challenge-

PERFECT HEALTH http://www.chopracentermeditation.com/bestsellers/ProgramPage.aspx?id=7741&bookI d=178 day 1, Today's Centering Thought: I commit to living perfect health. Our Sanskrit mantra: Om Bhavam Namah I am absolute existence. I am a field of all possibilities. The Journey to Perfect Health "It is health that is the real wealth and not pi eces of gold and silver." Mahatma Gandhi Welcome to our 21-Day Meditation Challenge , Perfect Health! We are delighted that you re joining us on this journey to create perfect health in your life. Perfect health is not only a possibility in our lives, but it is our natural te. As human beings, each aspect of our physiology seeks balance and optimal formance. Over the course of this meditation challenge, we ll gain knowledge able us to assist our bodies in this amazing, natural process so that we can oy a lifetime of wellbeing and joy. Mindful Moment sta per to en enj

Set one intention for your journey toward perfect health. Remain open to all pos sibilities as you embrace the vision of your best self. If you wish, write a let ter to your future self.

http://www.chopracentermeditation.com/bestsellers/ProgramPage.aspx?id=7749&bookI d=178 Day 2, Today's Centering Thought: Balance is my true nature. Our Sanskrit mantra: Yum, Yum, Yum Repeating Yum enlivens the heart chakra The Nature of Perfect Health To keep the body in good health is a duty... othe rwise we shall not be able to keep our mind strong and clear. Buddha Today, we discuss how it is our evolutionary impulse to progress in our lives, t o seek and attain balance, and to be healthy and strong. While our bodies naturally move toward balance, there are things we can to do ai d in this process. For instance, we can send our bodies messages of love and sup port by eating nourishing foods, getting proper rest, and engaging in activities that make us feel truly alive. So, as we begin to understand how our bodies tak e care of us, we also learn how we can better take care of our bodies. Mindful Moment Consider an area in your life where your self-talk is not supporting your wellbe ing. We invite you to replace that thought with a message that demonstrates self -love. Hold that thought as your affirmation for today.

Day 3 The Intuition of Your Body Today's Centering Thought: My mind and body are in perfect sync. Our Sanskrit mantra: Sham, Sham, Sham Repeating Sham awakens the third eye chakra, your intuition The Intuition of Your Body The world is full of magic things, patiently wait ing for our senses to grow sharper. W.R. Yeats Today, we focus on the intuition of the body, that inner voice we each have, gui ding us toward those choices and decisions that keep us balanced and thriving. As we re learning, our bodies already know how to attain equilibrium, and we can e nhance our physical state simply by listening to the clues our bodies give us. F rom Ayurveda, the world s oldest health system, we learn today that our bodies hav e inherent tendencies, called doshas. The more deeply connected with our intuiti on we become, the more we grow in awareness of how best to keep our doshas and our bodies in balance. Mindful Moment When faced with a choice today, close your eyes and place your hand on your hear t. As you weigh your options in making your decision, pay attention to how your body feels. By listening to the body, the right answer will reveal itself to you .

Day 4, Today's Centering Thought: I trust the wisdom of my body. Our Sanskrit mantra: Om, Om, Om Repeating Om honors our connection to the universe The Wisdom of Your Body The simple things are also the most extraordinary things, and only the wise can see them. Paulo Coelho Yesterday, we learned how important it is that we pay attention to our bodies int uition how our bodies speak to us. Today, we learn that how we speak to our bodies also plays a vital role in our health and wellbeing. Based on how we interpret what s happening around us, the brain and central nervou s system respond by sending our cells a constant stream of messages that directl y impact our physical state. Positive messages draw healthy responses from our b odies in the form of stronger immune systems and healthier sleep patterns, among many other benefits that can last a lifetime. Mindful Moment Take a moment today to listen to a common message you send your body. Evaluate w hether or not that message is one of kindness, respect, and love. If the message could be more loving, rephrase what you are telling your body and repeat that n ew message often throughout the day

DAY5 The Rhythm of Your Mind-Body Today's Centering Thought: I flow in rhythm with my mind and body.

Our Sanskrit mantra: Om Anandham Namah My actions are blissfully free from attachment to outcome. The Rhythm of Your Mind-Body Dwell on the beauty of life. Watch the stars, and see yourself running with them. Marcus Aurelius As we ve discussed earlier in our time together, our thoughts manifest as matter i n our bodies, which is why it is so important that we send ourselves positive me ssages. Not only can we do this through loving self-talk, but we can also be kin d to ourselves by going with the flow of our lives and accepting our circumstanc es in each moment. As we learn more about this mind-body connection and enter our meditation, commi t to greeting every moment today with passion and joy. Mindful Moment Today, commit to staying grounded in the present. Whenever you find yourself wor rying about the past or feeling fearful about the future, take three deep breath s to bring yourself back to the here and now

dAY 6- Today's Centering Thought: "I am perfection. I am healthy. I am strong." Our Sanskrit mantra: So hum I am. The Perfection of Your Body Friendship with oneself is all important, becaus e without it one cannot be friends with anyone else in the world. Eleanor Roosevelt Today s message and meditation center on our bodies, which are perfect in every mo ment. As we learn more about the messages we send our bodies, we also become more awar e of how we talk to ourselves. When we have an ache, pain, sickness, or perceive d imperfection, it s important to pay attention to these signals from our body and mind and respond with compassion. In today s visualization exercise, we ll take a j ourney of self-awareness, traveling throughout the body and offering love, accep tance, and gratitude everywhere we go. Mindful Moment When you settle in for meditation, pay attention to how your body feels. If ther e are feelings of discomfort anywhere in the body, send that area messages of ki ndness and love.

DAY 7 - HONORING OUR BODIES Today's Centering Thought: My body is a magnificent vehicle that connects me to Spirit. Our Sanskrit mantra: Lam, Lam, Lam Repeating Lam opens the root chakra, allowing us to feel grounded

HONORING OUR BOdy n the common. Ralph Waldo Emerson

The invariable mark of wisdom is to see the miraculous i

Congratulations on completing our first week together! Today, our discussion cen ters on honoring our bodies, the temples that are the vehicles for our souls. By keeping our bodies healthy and strong, we are better able to turn our energy toward deeply meaningful experiences, spending time with loved ones, enjoying th e beauty of nature all around us, and pursuing our own spiritual paths. Because this body is the only one we have, we must treat it with great love and respect, so that it will, in turn, enable us to enjoy all those things we love. Mindful Moment As we prepare for meditation today, silently thank your body for all that it all ows you to do and commit to making healthy choices that continue to nourish it. DAY 8 RESTORING BALANCE Today's Centering Thought: With awareness, I create healthy habits. Our Sanskrit mantra: Om Kriyam Namah My actions are aligned with cosmic law. Restoring Balance Your visions will become clear only when you can look in to your own heart. Who looks outside, dreams; who looks inside, awakes. C.G. Jung This week, we have even more transformational information to share with you, and it all has to do with cultivating greater balance in our lives. Today s discussion and meditation focus on restoring balance and how we can become more self-aware. Throughout our days, we tend to repeat the same activities wit hout thinking much about them. At some point, though, we become aware of these h abits and, later, we may even become self-aware, wondering why these habits are part of our lives and deciding whether they benefit us. Our entire journey together over these three weeks is one that will lead us to g reater self-understanding. Mindful Moment Examine your habits today. Ask yourself, Why did I begin doing this? and Does this benefit my body, mind, and spirit? If you find yourself habitually engaging in ac tivities that do not support your healthy lifestyle, begin taking steps to chang e those habits that do not serve you.

DAY 9 Creating Balance Today's Centering Thought: My outer world reflects my inner world. Our Sanskrit mantra: Sat Chit Ananda Existence, Consciousness, Bliss Creating Balance Lao Tzu "Music in the soul can be heard by the universe."

Today, we spend time thinking about our environments at home and away and find ways to make them more nourishing and peaceful. Consider those things that you enjoy the scents, sights, sounds that bring calm to y our mind and spirit, and warm your heart. With just a little bit of thought and effort, we can create environments that support our success and enable us to fee l positive and alive. So, as you enjoy your home and work in your professional s pace, we encourage you to make those small, simple changes that will allow your environment to enhance your life. Mindful Moment Take some time to examine your environment and consider those things you'd like to change. Perhaps it's time to sweep away some clutter, add fresh flowers, turn on some soothing music, or light a stick of incense. Remind yourself that your outer world is a reflection of your inner world and invite those elements into y our environment that truly make you feel good inside. DAY 10 Breathing for Balance Today's Centering Thought: I am one with the breath of life. Our Sanskrit mantra: So hum I am. Breathing for Balance Feelings come and go like clouds in a windy sky. Conscio us breathing is my anchor. Thich Nhat Hanh Today, we take a closer look at something we all do every day breathing. Everythin g that is alive is energized by a force called prana. Prana means energy or life force and, in humans, that life force is the breath. Whereas most of our breathing is regulated automatically, conscious breathing ca n completely shift our perception. When we close our eyes and simply witness the breath as it flows in and out of our nostrils, we invite peace and balance into our lives, bathing our brains and every cell of our bodies in energy and vitali ty. Mindful Moment Spend some time practicing a more advanced form of conscious breathing. Get comf ortable and close your eyes. Begin to imagine the breath as it flows in and out of the nostrils. After a few rounds of inhalations and exhalations, count to fiv e on the inhale, hold the breath for five, and then exhale for a count of five. Do this several times for just a few minutes. After you ve completed the exercise, rest for a minute or two, and then return to activity.

DAY 11 eATING FOR BALANCE Today's Centering Thought: I choose foods that help me thrive. Our Sanskrit mantra: Om Vardhanam Namah I nourish the universe and the universe nourishes me. Eating for Balance rates Let food be thy medicine and medicine be thy food. Hippoc

While we often learn about food from external sources, Ayurveda teaches us to tr ust the inner wisdom of our bodies, which insightfully guides us to make the cor rect food choices. Eating an array of colorful foods, rich in nutrients, that al so provides the six tastes sweet, sour, salty, bitter, pungent, and astringent helps us align our doshas and keeps us balanced. Just as conscious breathing invites greater prana, or energy, into our lives, so , too, do nutritious foods and fresh, clean water. It s important, then, to make c hoices that are in tune with our bodies and eat with awareness in order to stay healthy and thrive. Mindful Moment Prepare one meal today that includes a full range of colors. Try to also use all six tastes. Savor each bite, eating with awareness, and witness how your body f eels after your meal. DAY 12 Today's Centering Thought: I cherish my every connection. Our Sanskrit mantra: Tat Tvam Asi I see the other in myself and myself in others. Connecting for Balance Each friend represents a world in us, a world possibly n ot born until they arrive, and it is only by this meeting that a new world is bo rn. Anais Nin We are social creatures, who thrive in community. Connecting with one another al lows us to express our most heartfelt hopes and dreams and be of service to one another. Our supportive relationships enhance the positive messages we send our bodies each day and invite better health and wellbeing into our lives. As we prepare for meditation today, take a moment to be grateful for the many in dividuals who contribute to your life and in whose lives you make a difference. Mindful Moment Make a point today of spending time with friends. Have lunch with colleagues or take a long walk with a group. Notice how you feel after sharing thoughts and la ughter with others.

DAY 13 Moving for Balance Today's Centering Thought: "I am flexible, powerful, and balanced." Our Sanskrit mantra: Om Varunam Namah My life is in harmony with cosmic law. Consciousness is only possible through change; change is only possible t hrough movement. Aldous Huxley Yoga means union, the union of mind, body, and spirit. There is far more to yoga t han the beneficial practice of postures, or asanas. Yoga is finding balance, and union, in all aspects of our lives. Moving our bodi

es in ways that help us feel peaceful and connected with everything around us whet her it s a brisk walk, a focused run, or an hour of yoga can shift our awareness. Ex ercise can help us feel open and alive, rebalance our perspective, improve our p hysiology, and help us experience all aspects of ourselves, in harmony. Mindful Moment Create a schedule so that you engage in the exercise you enjoy the most on a reg ular basis. Commit to keeping with your schedule and journal how you feel each t ime you practice that activity.

DAY 14 The Balance in Silence Today's Centering Thought: I intend to take steps each day toward perfect health. Our Sanskrit mantra: Om Ritam Namah My actions and desires are supported by cosmic intelligence. The music is not in the notes, but in the silence between. t Congratulations on completing two weeks of our Challenge and on all your achieve ments thus far! Over these past two weeks, we ve enjoyed wonderful meditations together. It is in this stillness that we connect with the Highest Self, the field of pure potentia lity, and plant the seeds of our dearest intentions for ourselves and others so that they flourish in our lives. In this stillness, we come to understand that w e are indeed intrinsically part of the universe, connected with everyone and eve rything around us, and magnificently powerful beings who can manifest anything w e desire. Mindful Moment Commit to writing down your intentions. Before each meditation, review your list , and then release your intentions into the womb of creation. Then, watch how wh at you desire manifests in your life. Wolfgang Amadeus Mozar

DAY 15 - Living Well Today's Centering Thought: My little changes amount to big benefits. Our Sanskrit mantra: Ram, Ram, Ram Everything I desire is within me. "Take the first step in faith. You don t have to see the whole staircase, just tak e the first step." Martin Luther King, Jr. Welcome to the final week of our Challenge! We commend you on your ongoing commi tment to care for your body, mind, and spirit. In order to begin integrating all that we re learning into our daily lives, it s imp ortant to create a healthy lifestyle matrix to support our goals. Mindful Moment Take some time to analyze your current lifestyle. Ask yourself what changes you can make that can support your healthy goals. Then, one by one, begin to make th

ose important changes to create a positive matrix to support your wellbeing.

DAY 16 - Living Nature Today's Centering Thought: I am an exquisite expression of nature. Our Sanskrit mantra: Om Bhavam Namah I am absolute existence. I am a field of all possibilities. " I believe a leaf of grass is no less than the journey-work of the stars Walt Whitman.

As we ve discussed, connecting with nature is a wonderful way for us to witness th e dance of the universe and to see ourselves as part of this magnificent symphon y. Today, we have a very special visualization exercise that takes us on a journ ey through nature, enabling us to enter the silence through the wonderland that is nature s rich and limitless bounty. Let today s experience remind you how important it is for our health and wellbeing to connect with nature and enjoy all that it generously offers us each day. Mindful Moment Commit to spending some time in nature today. Whether you choose to be active or simply gaze at the stars in the night sky, express your heartfelt gratitude for all that nature offers you and for your place in this beautiful cosmic dance.

DAY17 - Living Creativity Today's Centering Thought: Through rest and play, I open my creative channel. Our Sanskrit mantra: Om Anandham Namah My actions are blissfully free from attachment to outcome. Living Creativity You can discover more about a person in an hour of play than in a year of conversation. Plato Today, we explore our creative spirit. As long as we remain open to new possibil ities and a willingness to escape our routines, we can enjoy lifelong creativity . Letting go opens the door to new discoveries and enables us to feel truly aliv e. Enjoy opportunities to explore without outside opinions or artificial boundaries . Do those things that make time disappear and witness the boundless joy that fl ows to you. Mindful Moment Set aside time today to be totally free to express yourself. Find a quiet space, gather the tools you need, and just enjoy what happens. Notice how you feel aft er you ve spent some time doing what you love.

DAY 18 - Living Passion Today's Centering Thought: I live my life with passion and enthusiasm. Our Sanskrit mantra: Om Varunam Namah My life is in harmony with cosmic law. Living Passion Freedom lies in being bold. Robert Frost Passion is energy. It s the power that comes from focusing on what really excites you. When we live with enthusiasm, we fully engage our brains and bodies in our activities, building new pathways that foster health and wellbeing. One way to ensure that we live our lives with passion is to find our dharma, our life s true purpose, through which we can serve our community and ourselves in de eply meaningful ways. Engaging in life in this way helps keep our minds active a nd sharp and strengthens our relationships with everyone we meet. Mindful Moment Begin to connect with your true life s purpose. Before each meditation, ask yourse lf, How can I help? How can I serve? Then, listen to your heart for the answer. DAY 19 - Living Optimism Today's Centering Thought: My life unfolds in divine order. Our Sanskrit mantra: Om Daksham Namah My actions achieve maximal benefit with minimal effort. Living Optimism How wonderful it is that nobody need wait a single moment before starting to improve the world. Anne Frank We become what we believe and, as we ve learned, remaining positive sends our bodi es loving messages that are crucial to maintaining good health. By being gratefu l for all that we have, we can move our egos aside and live the lives we were me ant to live, full of enthusiasm for the present moment and confident about our f utures. By fostering an inner dialogue that is most nurturing to us, we support the clea r vision we have for ourselves and live our lives in alignment with our true pur pose. Mindful Moment If you are not doing so already, begin to keep a gratitude journal. Each morning or evening, take stock of your life and write down those things for which you a re truly thankful. DAY 20 - Living Agelessly Today's Centering Thought: I am ageless and timeless. Our Sanskrit mantra: Aham Brahmasmi The core of my being is the ultimate reality, the root and ground of the univers e, the source of all that exists. Living Agelessly Wrinkles should merely indicate where the smiles have be en. Mark Twain Today, we explore the concept of living agelessly. It may be challenging to see

ourselves as ageless beings that grow in wisdom and spiritual fulfillment in eac h passing moment. Yet, living in the present enables us to literally stop time. Meditation helps ground us in the present and, physiologically, increases growth hormones, which slow down the external signs of aging. As we engage in activities that bring us joy and choose to live from an open-hea rt awareness, we approach our lives with a new, positive perspective and truly l ive agelessly. Mindful Moment Consider an activity that really excites you. Make the commitment to engage in t hat activity for some time every day. Witness how time stands still when you ind ulge your passion and you become firmly rooted in the present.

DAY 21 - Living Perfect Health Today's Centering Thought: I create my perfect health. Our Sanskrit mantra: Sat Chit Ananda Existence, Consciousness, Bliss. We must each lead a way of life with self-awareness and Living Perfect Health compassion, to do as much as we can. Then, whatever happens we will have no regr ets. Dalai Lama Congratulations! Today is the final day of our 21-Day Meditation Challenge , and y ou now have all the tools to live perfect health! We hope that you share our deep appreciation for all that we ve experienced throug h our discussions and daily meditations. Being thankful for what we have in our lives is an important part of our journey to perfect health. Gratitude helps cle ar away the noise of our egos and allows us to connect more deeply with our inne r wisdom. As we move forward on our individual paths, remember how important it is to spen d time with friends and family. Sharing what we learn also enables us to build a supportive community, which is essential to creating a positive lifestyle. Before we meditate today, consider all that we ve discussed and commit to incorpor ating those tools that benefit you most into your daily routine. In this way, yo u are certain to enjoy perfect health. Mindful Moment Sustain the habit of writing in your gratitude journal and continue journaling a ll the things for which you re thankful every day. Take time each week to review w hat you ve written to truly appreciate the gifts your life offers you.

DAY 22 - Global Perfect Health Today's Centering Thought: All is perfect. All is well. Our Sanskrit mantra: Om Bhavam Namah I am absolute existence. I am a field of all possibilities.

Global Perfect Health I alone cannot change the world, but I can cast a stone across the waters to create many ripples. Mother Teresa Welcome to the bonus day of our 21-Day Meditation Challenge . Today, we offer a sp ecial guided meditation to bring the gift of perfect health to our global commun ity. So, as we prepare for our meditation, please envision a world in which everyone enjoys a lifetime of health, joy, and vitality. We are indeed divine beings united as brothers and sisters around the world and perfect health is truly our birthrig ht. Mindful Moment As you enter into stillness, set the intention that everyone around the world re ceives the wonderful gift of perfect health.