First Book of 2023 The 6 Phase Meditation Method (2022) is a ground-breaking transformational guide divided into six distinct phases. In as little as 20 minutes, you can reclaim your life and reap the many practical benefits of meditation. Vishen Lakhiani is the founder and CEO of Mindvalley, a personal growth education empire with more than two million students, which teaches revolutionary success systems for mastering life via online learning platforms, storytelling and filmmaking, and live events. He is the author of the New York Times bestsellers The Buddha and the Badass and The Code of the Extraordinary Mind, which has been translated into more than twenty languages. --- Unlock the true value of meditation. Okay, find a comfortable position. Be aware of your body and feel your breath as you inhale deeply and then slowly out. If you feel your mind beginning to wander, then…” STOP! Forget what you think you know about meditation. This is meditation, but not as you know it. So forget about incense, oversized cushions, and candles. That’s not how this deal works. Most meditation programs only teach you how to relax. While this is useful, it’s only one part of the puzzle. If you genuinely want to improve your life, you have to commit to becoming your best self. This means cultivating practical qualities like forgiveness, gratitude, and compassion. In this book by Vishen Lakhiani, The 6 Phase Meditation Method, you’ll learn how to nurture those traits and more. The best part is that anyone can practice this method regardless of faith or belief. So, whether you’re an American Baptist, Agnostic, or Atheist, these six lessons can help you train your brain to be peaceful and productive. Millions of people have already benefited from this method. And in the next 15 minutes, you can too. --- Compassion – connect more deeply and become a kinder person. In boxing, two opponents fight in a ring until one wins. After that, the fight is over – forever. But in spite of this, at the end of each bout, it’s pretty common for the two fighters to embrace. But why? After all, the battle is over. Well, through the process of a long, brutal, and sometimes life-threatening fight, most boxers form a bond with their opponent. As a result, they feel great empathy for each other. A hug at the end of the fight is a chance to reconnect – to show each other compassion.
And why not be compassionate? Us-versus-them thinking is one of the most harmful aspects of society. It fuels resentment, rage, and violence. By cultivating compassion, we promote equality. When we do, we realize we all want the same things: to be happy and free of suffering. The world becomes less frightening when we accept that we’re all in this together.
So, do you consider yourself a compassionate person? The good news is, that even if you don’t, you can learn to be compassionate – and there are powerful advantages to doing so. For example, studies have shown that compassion increases happiness while decreasing anxiety and depression.
So how can you learn? Well, you can develop compassion using the first phase of this meditation method. Try this visualization exercise. Inhale deeply and then exhale slowly. Now imagine a loved one in front of you. Allow the sensation of love to spread throughout your body, from your heart to every cell. Feel it form a comforting bubble around you. Take another deep breath. Exhale and visualize your compassion spreading through your home. Now spread that kindness across the whole of your country. Go one step further and watch your compassion disseminate across the entire world.
Of course, it’s a big ask. But it all comes down to practice. If you get tired, go back to the first step and repeat. Imagine your loved one and replenish the oxytocin you’ve drained. The more you practice, the easier it’ll be to access compassion when you need it the most.
As you become empathic, your connections become more profound, secure, and harmonious. You’ll also be more comfortable with compassion and more likely to act kindly in everyday life. Now, let’s move on to discuss how to combine your compassion with gratitude.
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Gratitude – the ultimate cure for a scarcity mindset.
Happiness can be kind of elusive. But, you know you’ll be happy when you get the perfect job or lose those last few pounds, right? Well, that may be so, for a while at least, but unfortunately, the novelty of new experiences or newly achieved goals soon wears off, and you find yourself returning to feeling exactly as you did before. So, what’s the problem? Simply that we humans are rarely pleased. We’re always focusing on the “forward gap.” This is the space between where we are and where we want to be. We’re always looking to close this gap. But – and here’s the real crux of the matter – we’ll never close that gap. Instead, when we get close to achieving something, we quickly move on to something else, delaying happiness further. Fortunately, the author Dan Sullivan has a solution: gratitude.
Sullivan observed a “forward gap pattern” in hundreds of entrepreneurs. They were brilliant people with fabulous lifestyles, but they were unsatisfied. They were victims of “I’ll-be-happy-when” syndrome, convinced bliss was around the corner. So Dan proposed a mental flip. They should start focusing on what they have rather than what they didn’t. He encouraged them to recognize how far they’d come as people. As a result, they transformed their outlook and began living peacefully.
You see, when you’re grateful, your brain produces dopamine and serotonin. These are the two chemicals that create happiness and relaxation. And this is the reason why Thanksgiving and Christmas are the happiest times of the year.
To practice gratitude, we’ll use the 3×3 Gratitude Method. During this second phase, devote a few minutes each day to the three most important parts of your life: personal, work, and self. Start by listing three things you’re grateful for in each area. In your personal life, for example, you could say, “I’m grateful I get to wake up next to my lovely partner.” Or, “I appreciate last night’s dinner party with my friends.” Next, select three parts of your work life that you value in the same way. Before you know it, you may even change your mind about your job. Finally, take note of three more things about yourself. Reflect and embody self-appreciation. Soon, you’ll feel stronger and more secure knowing your point of view is the only one that matters.
A grateful mind always looks for the best. So, be thankful for what you have and reverse the forward gap. Gratitude is one of the most valuable and powerful feelings you can experience. Best of all, it’s free! So, no matter your circ*mstances, you can start practicing. It just takes a little time and effort.
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Forgiveness – the superpower that sets you free.
If you could have one superpower what would you choose? Perhaps invisibility or flight. Well, how about something more useful – the willingness to forgive? Forgiveness is often seen as a sign of weakness, but actually, it takes tremendous strength. When you’ve been wronged, it’s natural to feel anger or even hatred. It’s hard to put these feelings to one side. But dragging those negative feelings around doesn’t help anyone. You deserve to be happy. Forgiveness can help you get there.
Forgiving someone doesn’t mean that you approve of their behavior. It simply means you’ve decided to let go of your bitterness. You can’t change what happened, but you can change your attitude. Most people assume their physical acts have the most impact on their lives. But actually, it’s your thoughts and feelings that shape reality. So to improve your life, you must first change your intentions.
Now all of this takes time. Forgiveness is a muscle you have to exercise. Begin practicing forgiveness by envisioning a safe place. Then, bring the person, or representation of the harmful act, into your area. Read them the charge; inform the offender of what they did wrong. The idea is to draw out every last emotion. Then, once all your emotions have died down, you’ll identify the lessons. For example, you might realize that as a result of the painful event you experienced, you’ve learned to set healthy limits and communicate better.
Try to imagine how the offender feels. Merge into their physical body. What past events might cause them to act this way? End your pain by allowing yourself to heal through understanding and forgiveness. To boost your self-esteem, you also have to forgive yourself. Again, it won’t be easy, but follow the third phase and accept that forgiveness is available to you.
Ultimately, only you can choose whom to forgive. Still, it’s a decision that can lead to a brighter future – a future you can design. In the next section, we’ll explore how you can do that.
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Future Vision – set long-term goals to propel your life forward.
Do you ever let your mind wander? Perhaps you fantasize about your ideal home or a stroll along the beach while on your perfect vacation. It might feel like this is idle daydreaming, but when you do this, you engage in creative visualization, a powerful tool for achieving your goals and propelling your life forward.
When you visualize your dreams, your creative subconscious generates plans and ideas. It’s like feeding data into your brain to create a new program. This information sharpens your mind, making you sensitive to any signs or resources that might help you succeed.
Obviously, nothing changes overnight, but over time things can change for the better. The three-year rule is a solid starting point for shaping your destiny. A three-year timeline prevents you from overestimating your abilities. So are you ready to give it a shot? Begin by imagining a large TV screen. What do you see in your future? Picture it unfolding like a movie. Do you crave a passionate relationship? Do you want to be healthy and strong? It helps if you’re specific. Write down what you want to see in your life to confirm it’s right for you.
Better still, visualize your future by writing a life manifesto. This document will serve as a guide and help keep you focused. It’s also one of the best ways to increase your chances of making your dreams come true. A life manifesto declares your aims and who you want to become. Use this document to record and remind yourself of your most important goals.
Writing a life manifesto doesn’t have to be complicated or time-consuming. First, brainstorm a list of things you’d like to achieve or experience in the next three years. Then, examine your health and fitness, emotional outlook, spiritual fulfillment, career satisfaction, relationships, and more. Be descriptive. The more senses you use when writing your manifesto, the better. Craft a detailed emotive vision, and don’t be afraid to dream big. So, what are you waiting for? Start fine-tuning your long-term goals today.
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Daily Intention – turn your dreams into actionable steps.
Suppose you wake up on a Friday morning. You’re due at work, but after, you’ll be on vacation for the next two weeks. The day looks promising. And because of your positive attitude, everything works out. So, why can’t every day be a feel-good Friday?
It seems too much to hope for. But it isn’t!
Planning for the present is as crucial as planning for the future. For the fifth phase of meditation, you have to declare your intentions for them to impact your future. Close your eyes and pull up your big TV screen again. Imagine how your entire day might look. See and feel it in 360° detail. Start with “Wouldn’t it be nice if . . . ” before declaring your intention. If you already have a strong belief in the power of your mind, go for a command. For example, “Today, my favorite song will play on the radio.” See, hear, taste, smell, and feel your upcoming day play out to perfection, just as you did in the previous phase, but this time in chronological order.
Assuming you have a full day, it can be helpful to visualize it in half-hour chunks. Plan what you’ll do and how you’ll feel during each half-hour period. For example, you may predict feeling energized and joyful in the first half hour as you prepare for the day ahead. Next, visualize yourself as focused and productive as you begin working. Then, you’ll have a delicious lunch with music playing in the background during your break. And so on.
When you concentrate on a pleasant day, your reticular activating system (RAS) – a network of nerves in your brainstem that filters out unnecessary information – will kick in, letting you see and feel that your day is going well. So when you decide to have a great day, it has a ripple effect.
Treating each day as if it were your last is a tall order. But if you do, you’ll realize your dreams sooner. Not only that, but you’ll be a happier person with a better attitude.
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Blessing – connect with a higher power to feel energized and supported.
It’s easy to forget that there’s more to life than gadgets and gizmos. The media continuously bombards us with methods and means to boost productivity but little about raising consciousness. To honor your practice, the sixth phase involves receiving a blessing from a higher power. While it’s crucial to program your mind for success, you should also be open to receiving help and support.
Being human means constantly battling the “primitive mind” and the “higher mind.” Your primitive mind is isolated from the rest of the world. It’s a survival system that always looks for ways to make you feel safe. Meanwhile, your higher mind connects to something bigger than you. It recognizes the profound harmony shared by all life on Earth. Phase six is designed to help you access your higher mind. When you do this, you raise your level of consciousness and tap into a vast reservoir of courage and strength.
In this exercise, visualize receiving a blessing from a higher authority. This could be any force in which you have faith, such as the universe, God, or your “higher self.” Imagine a bright light falling from the sky and enveloping your body. Feel your higher power’s love and support flow through you while you do so. Remember, you can replace universe with whatever word you like. It’s OK if you don’t believe in a higher power. Instead, consider the light to be a symbol of positivity and goodwill. Your aim is to prime yourself to receive help from other sources. You’re reassuring yourself that you’re not alone. If you believe that the universe truly loves you, you’ll be more likely to experience a wonderful life.
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This six-phase meditation method is a great place to begin your exciting self-development journey. Whether you’re spiritual or not, keep meditating even if you think you’ve plateaued. You’ll reap the benefits if you stick with it. Plus, the skills you learn will help you thrive in the face of any challenge.
Spending just 20 minutes each day on these exercises will recharge your reserves of compassion, gratitude, forgiveness, creative visualization, and spiritual connection. A good time to begin your exercises is early in the morning so that you have the entire day to benefit from and prepare for any challenges that may arise. And since you start your day with openness and optimism, you’ll also have more chances to share that positivity with others.
This planet is full of infinite possibilities,but it all starts with us. When we connect with our inner strength, we connect with something bigger than ourselves. We discover serenity, calmness, and mental discipline. And it’s from there that we can make changes. Consider how different life would be if everyone took the time to meditate. Earth would be magical, filled with love, light, and happiness. So why not get started right away?
