The 6 Phase Guided Meditation | Vishen Lakhiani

welcome to the six phase meditation this is vision luciani 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 don't 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 Estus 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 plot within this country

now take another deep breath and as you exhale see the entire planet Earth Co 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 a 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 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 in career for the past 24 hours or 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 [Music] and now we move 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 sixth phase we recommend that you start with something small first bring to mind the person or incident that you feel wronged do 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 or wrong that caused them to do 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 remaining 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 sixth phase if you had a serious incident to forgive we now in Phase three and we

come to phase four now we move from a 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 then helped you gain a vision for your life three years ahead [Music] you may choose one or

two goals that you have for yourself these could be career a 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 then 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 [Music]

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 they 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 dutifully think up your day is 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 and 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 sleep

and you are done with phase five we now go to Phase six the blessing as you have scented 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 six 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're now done with the blessing and you've now completed the six phase meditation I'm going to count from one to five when I reach the count to five you'll be wide awake feeling wonderful in perfect health feeling better than before one two three get ready to open your eyes at the count of five feeling wonderful in perfect health feeling better than before for five eyes open wide awake feeling alert wonderful positive refreshed better than before and ready for the next step in your life this is vision luciani and thank you for

doing the six phase