If the world around you seems to be stuck in a constant roller coaster of ups and downs, causing you to feel unsettled, uneasy, and anxious, we're here to help. The Hope in Uncertain Times 2-Day Meditation Experience is designed to help you eradicate fear and doubt, and find a renewed sense of trust and optimism about your life and the world around you. No matter the level of external turbulence present in your world, we believe in embracing uncertainty as an ‘opportunity to grow and evolve. The meditation program will help you connect with your personal power, find your center, and move in the direction of love, peace, and acceptance This companion workbook will help you identify which areas of your life to focus on—to cultivate positive change, a more positive mindset, and generally improve your life—no matter what kind of instability and uncertainty may be present, The before-and-after quiz will also help you see the progress you make as you work on cultivating hope and inner peace in your life. Let's start with the first exercise, Please answer the questions based on your current state and present feelings at any point before you begin the Hope in Uncertain Times 21-Day Meditation Experience program. OPRAH S:DEEPAK INUNCERTAIN TIMES chopracentermeditation.comBEFORE-THE-PROGRAM EXERCISE: HOPE IN UNCERTAIN TIMES Find a quiet space, close your eyes and take a few deep breaths to tune into your innermost self before beginning, 1. Ona scale of 1 to 10, with 10 being most satisfied, please rate how satisfied you are in each domain of your life Relationship to self Relationship to others Connection to your community Career and success Health and wellness Spirituality Financial well-being 2. What are 3 things in the last year that you've struggled with? If nothing immediately comes to mind, take a look at the domains of life (outlined above) that you rated below 5—and consider why these areas of life received lower scores, 3. How do you feel mentally and emotionally at this moment? Set a timer for 10 minutes to journal what's on your mind. Allow the thoughts to come free-form, without censoring as you write. OPRAH &DEEPAK. IN UNCERTAIN TIMES, chopracentermeditation.com4. What are the top 3 to 5 positive emotions that are most present in your current day-to-day life? 5. What are the top 3 to 5 negative emotions that are most present in your current day-to-day life? 6. What do you hope to learn from this 21-Day Meditation Experience? 7. What made you want to participate in this program? OPRAH &DEEPAK. IN UNCERTAIN TIMES, chopracentermeditation.com.DURING THE PROGRAM EXERCISE: HOPE IN UNCERTAIN TIMES Congratulations! By now you've started the 21-Day Meditation Experience. You've begun meditating every day, incorporating centering thoughts, and contemplating hope. We hope you've been enjoying the moments of peace in your daily life, and we now invite you to find a quiet space and complete the following exercises: 1. Reference the in-program journal questions and take some time to respond to each day's questions. Each meditation is available online for 5 days. All of your responses to the daily Reflection Questions are saved in the “My Journal’ section of the website or app. During the free period, you may access and edit your journal questions for as long as that day's meditation is available. 2. Choose a centering thought from the program that you most connected with so far. We invite you to use this centering thought in your life to serve as a reminder to infuse hope and peace into your daily routine OPRAH &DEEPAK. IN UNCERTAIN TIMES, chopracentermeditation.comAFTER-THE-PROGRAM EXERCISE: HOPE IN UNCERTAIN TIMES Just as you've learned throughout the past few weeks, take a moment to settle your breath and your mind. Make sure to find a quiet place free of distraction, close your eyes, and take a few deep breaths. Take this first moment to tune into the present moment before beginning the final exercise 1. Ona scale of 1 to 10, with 10 being most satisfied, please rate how satisfied you are in each domain of your life: Relationship to self Relationship to others Connection to your community Career and success Health and wellness Spirituality Financial well-being 2. How do you feel mentally and emotionally now that you've completed the 21-Day Meditation Experience? Set a timer for 10 minutes to journal what's on your mind. Allow the thoughts to come free-form, without censoring as you write. OPRAH &DEEPAK. IN UNCERTAIN TIMES, chopracentermeditation.com3. What are the top 3 to 5 positive emotions that are most present in your current day-to-day life? 4. What are the top 3 to 5 negative emotions that are most present in your current day-to-day life? 5, Of the 3 things in life that you most struggled with in the last year (question #2 on pre-program exercise), discuss how your relationship to these issues may have changed over the last few weeks. 6. Choose a centering thought that you most connected with during the 21-Day Meditation Experience. We invite you to use this centering thought in your life to serve as a reminder to infuse hope and peace into your daily routine. Print one of the the following images and place it beside your desk, beside your bed, in your kitchen, your car, or anywhere you see often to help you stay present with peace and hope. You can also save a version on your computer to use as your desktop backdrop, share it on social media to help inspire your friends, or text it to a friend having a rough day to help motivate them to cultivate inner peace and hope. Thank you for being part of our global community of meditators. We hope that this 21-Day Meditation Experience has helped you to eradicate fear and doubt to renew your sense of hope, optimism, and inspiration about your life and the world around you OPRAH &DEEPAK. IN UNCERTAIN TIMES, chopracentermeditation.com.mance THE HOPEFUL