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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When you can’t sleep at night it’s easy to blame the things affecting you in the moment—churning thoughts, a restless body, or uncomfortable surroundings. While these things certainly have an effect on your sleep schedule, it’s important to remember that the quality of your sleep is a reflection of the quality of your daytime. If your day is full of stress, anxiety, hostility or other negative emotions, then all of that will be reflected in the quality of your sleep.

In this video, Deepak Chopra, M.D., explains the ways we can adjust our day-to-day routine to encourage better rest at night. After 6 p.m. it’s important to minimize stimulating activities and focus on things that soothe the mind. According to Chopra, there’s also an optimal time to go to bed, after which the body naturally enters a state of stimulation. Find out what time you should go to bed, and learn about the other habits that affect sleep quality, when you watch the video above.

Related: How Does Sleep Affect Overall Health?

Join Sonima’s free 14-day jumpstart to better sleep for a downloadable guide and daily advice from top experts. Learn more here.

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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

Join Sonima’s free 14-day jumpstart to better sleep for a downloadable guide and daily advice from top experts. Learn more 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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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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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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When life gets stressful, as it inevitably does, it’s common that the last thing we prioritize is time to ourselves. That’s a shame because a few minutes of quiet can do so much for your well-being. In this guided meditation, Deepak Chopra, M.D., invites you to take a few moments of mindful attention so you can center yourself in the face of stress. Over the course of the next 10 minutes, Chopra will guide you in calm, controlled breathing and help you make space in the mind to avoid feeling overwhelmed. This meditation will help you calm your nerves and also prepare yourself for action, which often proves to be the ultimate antidote to anxiety.

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In this guided meditation, Deepak Chopra will help you cultivate a positive disposition and also see how much there is to be grateful for. In helping us achieve a posture and perspective of clear vision, we inevitably welcome the ability to forgive. If you are holding onto any grief, resentment, or pain this holiday season, this short meditation will help you on the path to let go and move on. Cultivating gratitude is one of the best to find happiness. If you’re dealing with an inability to forgive yourself, try Deepak Chopra’s meditation for self-love and acceptance.

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