The 6 Phase Guided Meditation | Vishen Lakhiani

Welcome to the six phase meditation. This is Vishen Lakhiani. And I'm going to gently guide you through all six phases of this exercise. We will begin with phase one. I want you to bring to mind someone whom you truly love. This may be a family member, a friend, a lover, even a pet. See this person in front of you. And as you do, feel in your heart area the love that they seem to fill you with. Feel that love in your heart. Now give this love a color. Perhaps the color is blue or pink or white. You choose. See your heart filled and surrounded by a light of this color. Now take a deep breath and as you exhale, imagine this light of love expand from your heart area to fill your entire body. You are now surrounded by this light in whatever color you chose that represents love. Take another deep breath and as you exhale, feel this light move out from beyond your body to fill the entire room that you're currently in. And as this light expands to fill the room, imagine this feeling of love emanating from you to all life in the room. Every person, every pet, even a plant. Now take a deep breath and as you exhale, imagine this light expand further. Imagine this light of love filling the entire building, covering every living creature within the building with this feeling of love. Now take a deep breath and as you exhale, imagine this love emanating further. Now to cover the entire city that you're in. You may feel a sense of the city or see the city as if you're looking at it on a map. See the city covered in the light of this compassion. You may even repeat a blessing to every living creature in the city, such as, may you be free of suffering or may your life move with ease. Now take a deep breath and as you exhale, feel this light of love fill the entire country that you're in. You may see the country as if you're looking at it on a map, or you may feel the sensation of a country such as a flag or some symbol. See this covered in the light of your love. Imagine that you're emanating love to every human being, animal, plant within this country. Now take another deep breath and as you exhale, see the entire planet Earth. See your nation on a giant globe with all the other countries of planet Earth. And see the entire Earth covered with the light of your love. Give a blessing to all life on planet Earth. And you've now completed phase one. We now move to phase two. Gratitude. I want you to bring to mind three things that you're grateful for in your personal life in the past day or past week or past month. As you reflect on these things, focus on emotion. Bring back to mind the emotion, the joy, the feeling of love that you felt with each of these moments in time. You may feel gratitude for a kind word that a friend said to you, or a gift or a situation in your life. Don't just make a list. Feel the emotion associated with each thing. And now think about your work and career. Think about three things that you can be grateful for in your work and career for the past 24 hours, all week, all month. It could be something to do with a co worker or a project, or some occurrence in your career. Feel the emotions and give thanks for whatever moment in time you are appreciating. And now we move to the third level of gratitude. Gratitude for yourself. Think about three aspects of your being. It could be related to your body, your mind, your soul that you're grateful for. It could be an act you did in recent time, or a quality about you, or a character trait. Give thanks and gratitude for three aspects of yourself. Feel the joy and the positive emotions as you bring back to mind each unique aspect of yourself. And you're now done with phase two. We now come to phase three, Forgiveness. Think of some incident or some occasion that caused a negative charge within you. It could be something small, it could be something big. If you're just starting out with the six phase, we recommend that you start with something small first. Bring to mind the person or incident that you feel wronged you. As you see the person or as you see a scene of the incident in front of you. Feel the pain. It's okay at this point to feel the pain and feel the hurt to bring back to mind any negative emotion or thought or pain that you experienced. You are only going to do this for one minute. Feel the pain. Feel the anger, if there's any there. Now stop focusing on the pain and draw your attention to the person who may have wronged you. I want you to try to see it from their eyes. As difficult as this may initially seem, think about what they could have experienced in their life that caused them to behave in this way. What did they lack in life? What hurt might they have gone through that caused them to hurt you? It helps to remember the quote hurt people hurt people. As you attempt to see it from their eyes, try to understand how they may see the world for right of a wrong that caused them to do what what they did. Now think about what you may have learned from this incident. How did it help you grow. What did it make you understand about the world? Was there a meaning in this incident that helped you become a better you? Reflect on how you may have grown. And now, as you see this person in front of you, forgive them. Let them know that you are done with holding on to this grudge or this pain and that you set them free. You do not need to visualize them forgiving you. Only you need to forgive them as you do see them fading away. The incident no longer holds you or charges you in any way. You may repeat this process with the same incident and the same person every day as you do. The six Phase if you had a serious incident to forgive, we now end Phase three and we come to phase four. Now we move from our sense of the present to our sense of the future that we will create. In phase four, I want you to bring to mind your visions and your dreams for your life three years ahead. Remember, we often overestimate what we can do in one year and underestimate what we can do in three. So think of your life three years ahead. Bring back to mind any goal setting methodology that you have tried that helped you gain a vision for your life three years ahead. You may choose one or two goals that you have for yourself. These could be career or love or health or travel and venture or a way to expand your mind and body and soul. As you visualize this goal, make it as vivid as you can. Bring in all five senses. What do you see? What do you hear? What do you smell? Look for color. Exaggerate and highlight the colors that you see. Try to make the scene as vivid as you can. If your sense of vision isn't your dominant sense, don't worry. Simply focus on the other senses. Think about this goal as if it's already happening. Now. As you see this goal unfolding, bring back to mind the feelings and emotions that you associate with this goal. What do you feel? How does it feel? What positive associations and feelings and thoughts come to mind? Knowing that this has now been accomplished, I will give you a few minutes to linger with your future visions. Remember to bring in all five senses. What do you see? What do you hear? What do you smell and touch and taste? Focus on color. See the vibrant colors associated with your goal. Bring to mind the feelings associated with your goal. What emotions do you feel when you think about this goal as having already happened? Focus on this feeling. See the colors. Focus on the feeling. You will now wrap up. You have now completed phase four, Future vision. We now go to phase five. Your perfect day here with your future vision in mind, you are going to see today unfold for you beautifully. If you're doing this meditation in the night, you will see tomorrow morning unfold beautifully. If you're doing this in the morning, you will see your current day unfold beautifully. Think of your day as a series of stages and see each stage unfolding with perfect intention. We will start with your morning just after you're done waking up and completing your meditation. Set an intention for how you would want your morning to unfold. See yourself getting to work or preparing for work. See your commute going perfectly. See your morning at work unfold beautifully with smiling faces, beautiful synchronicities and peace and ease in everything you touch. See your lunchtime going beautifully. You're inspired, deeply connected with people, peaceful and positive. You may bring to mind specific meetings or events you have happening during the day and set an intention for each of these to flow as it should be, to be peaceful, easy, wonderful and exciting. As your day wraps up, see yourself returning home or maybe going out with friends. See your post work day going wonderfully, filled with laughter, relaxation, joy and happiness. You may see yourself at dinner with family or friends in deep connection, peace, love and joy. See your nighttime going wonderfully and now see yourself going to bed, going to have a wonderful, refreshing, healthy night's sleep and you are done with Phase five. We now go to Phase six, the Blessing. As you have centered yourself in the present and visualize your beautiful future, ask for a blessing to support you on your life's journey. Ask for this blessing from whatever higher power you believe in or you may bless yourself internally. The Blessing is a form of prayer that connects the sixth Phase to whatever is your religious or spiritual tradition. If you're an atheist, think of the Blessing as simply a way to affirm and bring closure to all the intentions you put forth in the six Phase. You are now done with the Blessing and you have now completed the six Phase meditation. I'm going to count from one to five. When I reach the count of five, you will be wide awake, feeling wonderful, in perfect health, feeling better than before. 1. 2 3. Get ready to open your eyes at the count of five. Feeling wonderful, in perfect health, feeling better than before. 4. 5. Eyes open, wide awake, feeling alert, wonderful, positive, refreshed, better than before and ready for the next step in your life. This is Vishen Lakhiani and thank you for doing the six Phase.