Deepak’s Guide to

HOLISTIC HEALTH

THE

CHOPRA CENTER
© 2012, The Chopra Center for Wellbeing chopra.com | 888.736.6895 | learn@chopra.com 2013 Costa del Mar Rd., Carlsbad, CA 92009

Wholeness is the union of mind. These changes aren’t random but are focused on serving the purpose of moving life forward and preserving what’s best from the past. we define holistic in its original sense – as related to wholeness. Yet change is also a choice. researchers have known for the past twenty years that the brain is “plastic” – that it isn’t fixed at birth as previously believed but adapt to change. all of which are undeniably valuable and evidence of a growing consciousness that earlier generations only dreamed of. you aren’t divided against yourself and the choices you make benefit you at every level. When the monks meditated on compassion. Just as the quality of your food.736. and spirit.D. your body is changing. The monks displayed the most intense area of activity in the left prefrontal cortex.. and exercise directly affects the health of your body and mind.Deepak’s Guide to Holistic Health DEEPAK’S GUIDE TO HOLISTIC HEALTH Learn Daily Practices for Health and Wholeness by Deepak Chopra. exchanging its atoms and molecules with the rest of the universe. body. an area associated with happiness and positive thoughts. the monks were hooked up to a functional MRI. on its own. Gamma waves are associated with keeping the brain functioning as a whole and with higher cognitive processes. CA 92009 . In wholeness. M. Even more remarkably. it is a river that never stays the same. In every moment. changing your body faster than you can change your clothes. the scans showed that their brains generated the most intense gamma waves ever seen in a normal brain. Your body is not a structure. Right now your hundreds of thousands of chemical changes are taking place at the cellular level. so the energy and information you take in through your mind and sensory organs influences your body and spirit. This study was remarkable because it was the first time that anyone had been able to conclusively show that mental activity alone can alter the brain. We now have evidence that a mere intention or desire (in this case. Carlsbad. not the sum of countless moving parts.com | 888. The word holistic has come to refer to everything from organic food and massage therapy to herbal supplements and Eastern healing practices.6895 | 2013 Costa del Mar Rd. It means that you are a totality. They have found that simple daily activity can quickly create new neural networks. water. The Chopra Center for Wellbeing | chopra. When you introduce an intention. the desire to be compassionate) can train the brain to adapt. to adapt to anything you want – even experiences that most people would describe as “spiritual.” For example. In a laboratory. your body finds a way. A group of brain researchers studying advanced Tibetan Buddhist monks conducted a study with the cooperation of His Holiness the Dalai Lama. a brain scan that can monitor changes in real time. studies are now showing that mental activity alone can alter the brain. © 2012. At the Chopra Center. but it looks to you for direction. Your body has an infinite number of unknown possibilities.

Deepak’s Guide to Holistic Health There is a growing body of research establishing the inextricable connection of the mind. The problems arise when our self-awareness is not strong enough and we mistake our ego for who we really are. By that measurement. to process them into creative action. apply yourself to discovering your real essence. pain. and sights that uplift and nourish us. It instead offers practices to help you experience your own innate wholeness – and your own inextricable connection to the universe – as you nurture your mind. LISTEN TO YOUR BODY’S WISDOM Without a sense of the rhythms and intelligence inherent in our physiology and our consciousness. You don’t need to look far to understand how you have internalized this idea – it is everywhere all around us. The Chopra Center for Wellbeing | chopra. That leads to a conception of life as suffering. our genetic gift of longevity that comes from keeping our tissues free from plaque and debris. © 2012. and struggle. when we flow in harmony with our body’s natural rhythms. We sabotage the delicate harmony and order encoded in our chromosomes. retire too late and then arise when the sun is well aloft. On the other hand. 1. It may display its quality as peace or joyfulness. tastes. indulge beyond our capacities. we usually experience a greater state of health and wellbeing. 2. body. but until we remember that. which only puts it on the defensive and makes it more active. aromas sounds.. As you meditate. we accept the illusion that we are actually our ego. touch. or intelligence. then we mistakenly identify ourselves by our actions and circumstances. bringing on more stress and neglect. Such a life promotes an integrated interaction of our brain’s one trillion neurons. we ignore the critical signals that our body has been cultured over eons to express in order to maintain balance. We neglect to sleep and exercise. getting restful sleep. and to intuit the future and our role within it. creativity. we typically find ourselves weak and victimized by forces beyond our understanding and control. A little imbalance in time becomes a disorder and then a disease. It is like the focal point of a lens that brings the disparate light of an image into focus. to enjoy them for their beauty. CA 92009 . Instead of simply trying to get rid of the ego. This is most effectively experienced through meditation. your foundation of being. body.com | 888. wondering why we feel out of synch. the presence of your deepest self will radiate its own truth to every cell in your body.736.6895 | 2013 Costa del Mar Rd. feeding our senses with experiences. The ego’s only necessary job is to provide a means for us to experience the world as individual or as one observer. The following guide to holistic health won’t tell you what kind of diet to follow or whether you need to take vitamins. If we don’t know who we really are as spiritual beings. and spirit. Still others may experience the presence as divine light. and spirit – and the value of health practices that encompass all three aspects. Carlsbad. For others it may have more of a flavor of universal love and compassion. allowing us to be present to the multitude of perceptions we are incessantly bombarded with. DISCOVER YOUR TRUE NATURE Our authentic true self is unconditioned pure consciousness.

and you’re not easily offended. or delusion. suffering. a metabolic toxin that impairs our health. You know you’re not attached to outcome. Just as in Ayurvedic physiology.. © 2012. Your body always expresses itself through signals of comfort and discomfort. 3. unencumbered from your past conditioning or fear of the future. Carlsbad. then you go into choiceless awareness. you are detached from outcome. which has certain characteristics. and it prevents the experience from becoming a future source of attachment. because all the things that imprison us are the very things that you’re not. Whereas the mind lives in the past and the future. “How do you feel about this?” If your body sends a signal of physical or emotional distress. When the light of your consciousness is fully awakened.6895 | 2013 Costa del Mar Rd. your internal dialogue becomes quiet. The Chopra Center for Wellbeing | chopra. CULTIVATE SELF-REFERRAL When you become aware of the observer in the midst of the observation.com | 888. money.Deepak’s Guide to Holistic Health How do you make choices that keep you in harmony with your inner intelligence and rhythms? By tuning into your body’s messages. proceed. TAKE TIME TO BE SILENT The silent witness within us is the light of our pure consciousness present at all times–in every experience. That light of witnessing completely metabolizes whatever experience you are having. If your body sends a signal of comfort and eagerness. You’re not anticipating a response and you’re not victimized by memory. If food is not fully digested. Pay attention to your inner life so that you can be guided by intuition rather than externally imposed views or interpretations of what is or isn’t good for you. you’re not feeling superior or inferior. The silent witness character of your higher self keeps you in the present. In this state of consciousness. You’re literally in the flow of the evolutionary impulse of the universe. It knows the truth and will guide you toward the most evolutionary choices. there is automatically freedom. You feel neither superior nor inferior. you are in touch with your feelings and you feel what you feel. and you experience a state known as self-referral. ask your body. you realize that you’re connecting to your source of pure awareness. the body resides in the now and never doubts itself. Interestingly. you are defenseless. then your silent witness is present in every moment of experience. you’re not denying your feelings. the eight Agnis are the fires of digestion. In self-referral you have infinite freedom and are able to make spontaneous evolutionary choices. When choosing a certain path or behavior. pay attention and consider a different choice. which must all be functioning properly for the full essence of the food to be extracted. it creates ama. whether it be pain or pleasure. When you meditate. 4. In silence. CA 92009 . or control. It’s the same as being in the flow of dharma. you’re not obsessed with power. you’re not obsessed with power or control. Agni. the Vedic god of fire is also known as the eternal witness and as the devourer.736. Your reference point shifts from your ego to choiceless awareness.

The false self is something we develop to fit into society’s expectations and win external approval. While social conditioning can make it feel frightening to offer the real you. When you share your true self. • I’m beneath no one. Here are the major gifts we all can give when we’re generous of spirit: Offering yourself first. • I’m fearless in the face of any all challenges. If you do this exercise a few minutes every day. make eye contact with yourself and silently repeat the three principles of self-referral: • I’m totally independent of the good or bad opinion of others. BE GENEROUS OF SPIRIT Wholeness is generous because it feels no lack. Whenever you look in the mirror. it can create profound shifts in your life. When you offer the real you. it won’t be easy to give and you won’t experience the joy of giving and receiving. Whatever is false blocks spirit and prevents the flow of energy and awareness. Look for the shine in your eyes that reflects the fire in your soul. as is so often the case. Every time you speak your truth. Carlsbad. while the real self is open and vulnerable.736. and no one is beneath me. they feel a sense of helplessness and the problems fester. In families where someone has an alcohol or drug addiction and the other family members keep silent. you will become generous of spirit and giving on any level will feel natural and easy.6895 | 2013 Costa del Mar Rd. you offer the wholeness of spirit. It doesn’t feel a division between one soul and another.Deepak’s Guide to Holistic Health The Fire in Your Eyes Conscious inner dialogue is a powerful tool for expanding the state of self-referral. On the other hand. Don’t withhold the truth. Look just your eyes. When you know at the deepest levels that you can never run short of these two things. Speaking the truth opens up options and empowers you. which has an inexhaustible source of the two things that are vital to life: energy and awareness. if you give freely more will come to you. This isn’t about standing up for “absolute truths” but about being authentic and honest on the most intimate scale. No matter how much you give. This refers means sharing the real you instead of the false self that most people offer the world. you establish your own wholeness and evolution.. not at your facial expression. stripping yourself of the flimsy suit of armor that was an illusion all along. It shows caring. The Chopra Center for Wellbeing | chopra. if you feel a pinch of lack underneath. fear gives false counsel. Generosity begins at the level of the soul. CA 92009 . 5. you become stronger. © 2012. even if just for a few seconds. Look into your eyes to see these attitudes reflected back at you.com | 888.

knowing that wholeness doesn’t have holes in it and never leaves a void. caring. it draws on the infinite resources of spirit. creativity. Every situation that calls for forgiveness is a step in our own evolution to higher consciousness. © 2012. hostility is not healthy. 6. while fragmentation is a state of conflict. Many studies have shown that although anger can be a healthy release of pent-up energy. Since wholeness contains everything. Wholeness is a state of harmony. In short. There are a few well-developed psychological techniques for releasing toxic emotions that are based on the premise of gaining objectivity and clarity on the emotion before one can release and forgive. you can act as a peaceful influence. Abundance is about trusting the flow. The absence of forgiveness is holding a grievance or resentment and also a subtle desire to seek vengeance. The soul is a harmonizing influence that can transform any situation if you stay aware and focus your intentions. and it is the number one emotional risk factor for premature death from cardiovascular incidents (stroke and heart attack). because forgiveness is basically releasing your attachment or identification with the conditioned response. Place your trust in abundance. whether silently of speaking up if that is needed. When we release an attachment to a toxic emotion. and attention. Ultimately forgiving another is forgiving oneself. As we free our self from the illusion. You can be generous with all the gifts of the soul and more will flow in. If you are holding on to a grievance or resentment and feel hostility toward someone and are unable to let go. compassion. What we think we are forgiving in another is an act of freedom for our own soul. In the face of conflict.com | 888. if you want to be personally guided in an emotional detoxification and forgiveness process.736. Learning how to let go of toxic emotions such as hostility is the essence of learning how to forgive. we are really forgiving our self in the deepest sense. intelligence. I encourage you to have a look at my colleague David Simon’s book Free to Love. CA 92009 . it is hostility. consider attending the Healing the Heart workshop.. In forgiving we release the false sense of identity with which we have attached to a story about an event. Trust that there will always be enough of what your soul has to give – enough love.6895 | 2013 Costa del Mar Rd. The Chopra Center for Wellbeing | chopra. RELEASE GRIEVANCES AND FORGIVE The best way to understand forgiveness is to realize that to forgive and to ask for forgiveness is the best use of one’s energy and also one of the most important paths to self-healing. Carlsbad.Deepak’s Guide to Holistic Health Be a force for harmony and coherence. we are freeing our self from that false sense of self. Free to Heal or.

and driving ambitions will allow you to accomplish goals in the material domain. You’re relying on your own individual mind and efforts. for others.. you will feel subtle changes in the feelings and thoughts. and you have to know how to set your priorities. It seems like you and the universe are dancing together. © 2012. the easier this becomes. the more time you spend in silence and meditation. including a sense that all is well. The Chopra Center for Wellbeing | chopra. NURTURE YOUR INTENTIONS EVERY DAY Daily life presents many unexpected demands and challenges. which is whole.736. There’s a song in your heart and you don’t really care who’s listening or what they think. infinite. yet at a huge cost. which we call dharma. It’s important to remind yourself of your intentions and spiritual purpose. which are tiny in comparison with the infinite intelligence of the universe. By tapping into pure potentiality rather than relying on your ego’s limited strength. When that happens.com | 888. You will feel a lightness in your body. connect to your infinite nature. and the realization that your internal dialogue has become quieter. and confusion. and it’s easy to fall into the grip of our ego’s fears. Carlsbad. However. life becomes much easier. You do need to pay attention. deeper peace. You may also notice that you’re acting out of complete integrity and that synchronicities and unexpected opportunities are becoming more abundant in your life. Spend time in silence. CA 92009 . PRACTICE THE LAW OF LEAST EFFORT This involves a shift in awareness more than anything else. because there’s a lot of stress involved. periods of regular meditation and prayer are invaluable. Some people find it helpful to write down their intentions and review them each day.Deepak’s Guide to Holistic Health 7. and center your intention inside yourself. Spiritual flow is effortless. You may experience healing on a physical or emotional level. and experience life-centered present moment awareness. spontaneous. it is full of flexibility and creativity. and unbounded. exacting plans.6895 | 2013 Costa del Mar Rd. Intend for everything to work out as it should. And it’s so joyful that it can’t even be described. 8. and then let go and allow opportunities and openings to come your way. Practicing the steps above will help you experience your innate wholeness. It’s a realm where you learn to let go detach from the outcome. You just want to sing that song and you want to move in tandem with the impulse of evolution. These are all signs that you are connecting to your true nature. demands. Sometimes hard work.

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