I used to run my DAW on Win Xp Home Edition...i recently was convinced to upgrade to windows seven because of xyz blah blah blah.  back when i had win XP i used to be able to export any of my projects with midi tracks withouth having to do anything special to the midi tracks.  now, having switched to Win 7 i try to export my projects but none of the midi tracks are on the new wave file.  i tried looking for a thread which would explain this to me but had no luck...all help will be appreciated.  as simple as this may be to some of you all pros it is not for me so please dont talk down to me with your replies. awesome! and thanks in advanced.  links to prior threads are also welcomed. thanks again.

My never-fail method: 

Mute tracks you don't want in the mix
CTRL-A to select all tracks
File-Export-Audio to export to a WAV or other file. 

If you're using softsynths, you have to select the MIDI track AND the softsynth track or you'll get silence. 

Thanks Daveny5.  so after i do that and save it to a prefered destination, do i then have to import it back into the project as a wave file?  thanks again!

Well, you don't have to import it back in, but depending on the bit depth & sample rate you chose prior to exporting, Sonar may well be the only piece of software you have in which to listen to it.

If you do this, remember to solo it otherwise you'll get a hugely inflated volume, and also make sure you bypass any Master Bus fx, as these have already been applied in the export.

You are using soft synth yes? Sonar should always export "what you hear" but if you were using wavetable synths it won't work. For some reason "select none" works better for me.Export-change to 16 bit -name song and go. always works.