Relaxation is not all in the mind. It is a full-body experience as this mindfulness exercise will show you. In this guided meditation, Deepak Chopra invites you to lie down in Savasana with eyes closed and arms at your sides. Follow your breath and when ready, bring your awareness to your toes. Slowly, and at your own pace, mentally travel up your feet to your ankles, then calves, knees, upper legs, hands, abdomen, and so on. Continue to move your awareness upward to your heart and lungs, past your neck to reach the final destination: an awareness of every cell in your body at once. Consciousness of the whole body brings rest and a feeling of bliss throughout.

Related: A Meditation to Ease Stress by Deepak Chopra

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Oftentimes, we’re holding our breath without even thinking about it. Introducing meditation into our daily routine can not only help us to re-energize and re-focus, but it can actually help us to breathe more fluidly, which in turn lowers our stress level. This guided meditation for energy with Deepak Chopra, which pivots on powerful breathing practices, can help to undo the effects of the mid-day slump, and make you feel more alert and alive.

Related: Deepak Chopra’s #1 Advice for Those New to Meditation

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When you’re first getting started, meditation can feel like a mysterious and daunting task. In truth, the most important step to beginning meditation is quite simple and concrete: Just take the time to do it. Diligence in practice is important, so make quiet contemplation a part of your daily ritual. Once you get started, don’t worry if you’re doing it right or not, because there is no such thing as a wrong meditation. Just follow the instructions or quiet your thoughts as best you can and transformation will follow. Watch the video above to learn more about Deepak Chopra’s essential advice for new meditators.

Learn how to meditate in 2016! Learn more about Sonima’s 10-Day Meditation Challenge here.

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A busy day can leave your mind racing, making it hard to relax, let alone focus during meditation practice. In this video, Deepak Chopra, M.D., offers a guided exercise for the end of the day to bring a sense of peace and calm. Take a few minutes to reflect on the day’s events and relive your experiences with a more mindful eye so you may transition to rest easily and begin anew tomorrow feeling centered and balanced.

Learn how to meditate in 2016! Learn more about Sonima’s 10-Day Meditation Challenge here.

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Meditating in the morning can bring about a more positive day when you are able to focus on your personal priorities. In this short video Deepak Chopra, M.D., guides you to step back and focus inward in order to establish four intentions for your day. Through this practice you’ll bring a lightness to your morning and a reflective day to follow.

Join Sonima’s 10-Day Meditation Challenge! Learn more about the free program to jumpstart your New Year’s resolution.

Photo by: Matt Roy

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When life is busy and you can’t find time to yourself to meditate, there are a few questions you can ask yourself, wherever you are, to bring a sense of mindful awareness to your day. In this video, Deepak Chopra, M.D., outlines three questions that will help guide your headspace into a calm, nonreactive place—almost as if you spent 30 minutes meditating.

Build your meditation practice in 2016! Learn more about Sonima’s 10-Day Meditation Challenge here.

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Take a few minutes of peaceful contemplation to lay the groundwork for deeper practice. In this video Deepak Chopra, M.D., asks you to simply focus on your inner self and notice your breathing. This practice is designed to be a meditation for beginners, but it’s also helpful for more experienced practitioners who just want to take a few minutes of peace with the guidance of a world-renowned expert. Set aside five minutes and feel the sense of calm that quiet reflection can provide.

Build your meditation practice in 2016! Learn more about Sonima’s 10-Day Meditation Challenge here.

Photo by: Matt Roy

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What is the best time to meditate, and what do you do if you just can’t fit it in? Deepak Chopra, M.D., and Sonia Jones, founder of Sonima, talk about the ideal times for contemplation and why certain points in the day may be better than others. If you cannot consistently set aside a few minutes to sit, there are also ways to bring self-reflection to a hectic day. Watch the video above to learn this essential advice.

Build your meditation practice in 2016! Learn more about Sonima’s 10-Day Meditation Challenge here.

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In this guided session, meditation expert Deepak Chopra, M.D., helps students to relieve academic stress. Deepka teaches students to pursue excellence by focusing on the moment and not worrying about the end result of a test or project grade. “It’s about being in the process and not in the outcome,” Deepak explains. Try this short meditation to calm your anxieties and benefit from learning how to achieve optimal performance through being in the now.

Related: How Children Can Manage Academic Stress

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Who we are is a confluence of the relationships in our life, and thus by deepening our awareness of the ways in which we coexist, we may discover a more complete understanding of ourselves. In this video, Deepak Chopra, M.D., guides Sonia Jones, Sonima founder, in a meditation that aims to expand our understanding of our relationships with those closest to us as well as those people we may not know at all. Open your heart to experience feelings of joy, compassion, wonder, insight, intuition, and imagination as you practice this meditation and come back to the present moment.

Related: The Surprising Reason You Haven’t Found Love

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In his new book, Super Genes, Deepak Chopra, M.D., explores the powerful ways practices such as mindfulness, diet, and exercise can affect our DNA for optimal well-being. In this interview with Sonima founder Sonia Jones, Chopra explicates the connection between our narratives, our lifestyle, and our genetic composition. New scientific research bolsters Chopra’s teachings that we have the power to shape our lives through practices that affect us at a genetic level and actually alter the ways in which our DNA is expressed.

Dr. Chopra’s New Book Super Genes is now available for pre-order, and will be on shelves November 10.

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Have your toes ever smiled? What about your entire body? In this short video, Deepak Chopra, M.D., offers creative ways for kids to experience true love for themselves and find joy through the practice of meditation and positive thought. Endeavoring to love oneself to the fullest at all ages is essential for a confident and happy life. This exercise can help kids mitigate their difficult feelings without unhealthily suppressing negativity.

Related: A Meditation to Inspire Kids to Change the World

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Meditation expert, Deepak Chopra, M.D., has dedicated much time and attention to inspiring kids through spiritual endeavors and community practices. During this short meditation, Chopra offers powerful prompts such as, “I dream of a world where…” to help children center themselves and reflect on what type of world they would like to live in. Cultivating this positive awareness can inspire kids to think big about changing the world for the better, and appreciate the passions that are budding within. Though this meditation is geared towards children, the inherent message is powerful and transformative for practitioners of all ages.

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No time to meditate? No problem. Sixty seconds or less is all you need to take mini-break from the day’s stresses to help you regain mental clarity and calm. Here, Deepak Chopra, M.D., walks you through a quick, seated one-minute meditation that you can do right at your desk or in your car—no need to close your eyes!

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Moving on is difficult. Learning to forgive others can be particularly trying. In this short meditation, Deepak Chopra, M.D., helps us invite attention, affection, and appreciation into our consciousness as a way of learning to give love and forgiveness with more ease. The soothing and affirming meditation helps us to notice the good in others before we fixate on the bad. Each of us is capable of granting love and forgiveness.

Related: Discover how letting go can unlock your ability to grow.

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