the 6 phase meditation by vishen lakhiani from mindvalley

The Six-Face Meditation, read by Vision Lachiani. I want you to take a deep breath and as you exhale gently feel your body sinking into a relaxed state of mind. Use any regular meditation deepening or countdown too if used in the past to reach a deep level of mind. To help you go even deeper, I will gently guide you through a relaxation of your physical body. Feel your scalp relax. Feel this feeling of relaxation gently float downward to your forehead. Now your eyes. Feel your eyelids relax. Feel that sensation of relaxation in your eyelids. Feel that flow gently downwards throughout your body. Move the feeling to your face and your throat, your neck, your shoulders. Feel them sink into deep relaxation. Now your upper arms. Your hands. Your chest. Your abdomen. Your thighs. Your knees. Your calves. Your feet. And feel that feeling of relaxation flow all the way down to your toes. You're now in a deep relaxed state of mind. We will now begin the Six-Face Meditation. The first phase is to draw your attention to your consciousness. You will most likely feel this within your head. Focus on your consciousness. If you live consciousness expand now to encompass your entire body. Picture it as a white light emanating from your head surrounding your entire body in a white bubble. Now picture this light emanating further surrounding an encompassing your entire room in anyone who may be in that room a peaceful gentle loving light. See it expand even further and now encompassing your entire home. Feel the feeling of peace, love, joy. Incase it is a night from you to anyone who might be in your home. Feel this light expand further. Imagine it now encompassing your entire neighborhood. Know that at a subtle level you are connected to every living creature, plant, animal or human in this neighborhood. Feel the light expand even further and now encompassing your city or town. See it expand even further and now encompassing your state or region. Now your country. Now the continent. Now feel this light emanating from you encompassing the entire planet. Feel yourself connected to the planet. See yourself for what you are. A piece of consciousness directly connected to every other life form on planet Earth. We now move on to phase two, gratitude. Bring to mind between five to ten things that made you grateful, joyful and happy in the last 24 hours. If you can't think enough incidents in the last 24 hours, expand it to the last three days or the last week or the last month. Think about things that happen at work and in your career. Things that happened while you were traveling or in your free time. Things that happen in your family life or with loved ones. It could be something big or it could be something small like a nice warm hot cup of coffee that you had in the morning. Express gratitude and bring back to mind the feeling of joy and the emotions you felt when the incidents occur. I will give you a minute to go through as many incidents of gratitude that you can think of. (upbeat music) (soft music) As you imagine and bring back to mind these incidents and moments, make them as vivid as you can, incorporate all five senses. Taste, sound, touch, smell, and images. Most important, incorporate emotion, bring back to the best of your ability, your feeling of joy or happiness when you experience these moments. Feel that feeling of gratitude vibrate all throughout your body, from your head to your toes. And know that when you express gratitude for beautiful moments in life, you open the way for these moments to repeat themselves and grow in terms of their magnitude. We now move on to phase three, removing negative charges. A negative charge is any negative feeling you might have towards a person or an incident. Bring to mind someone, anyone whom you might have a negative charge with. It could be a waiter who rupt you the wrong way, a coworker you had a disagreement with, or a family member you fought with. It could be big or it could be small. See that person in front of you, about six feet away. See their face or see their entire body. You will now tell them that you apologize for any wrong that you brought to them. Note it at a deeper level, we are all one and we are all connected. And any negative charge towards any other living person, creature or life form is an away a charge against yourself. And that's why we must rid ourselves of these charges. When you finish expressing forgiveness to this person, ask them to forgive you. Imagine them forgiving you. Imagine that forgiveness moving towards you. Straight to your heart. Feeling of calm and peace, as you recognize that forgiveness is easy. When first starting out, practice this forgiveness exercise, when situations where forgiveness is easy. Repeat with as many people with whom you might have had a negative charge with in the last 24 hours, or few days, or one week. [BLANK_AUDIO] We now move on to phase 4, visualizing your perfect future. For the next two minutes, simply visualize different aspects of your life as they would unfold in the future. Keep in mind that as human beings, we tend to overestimate what we can do in one year, and we tend to underestimate what we can do in three years. So take it three years, stance. See your life three years from now. See moments of joy, achievement, beauty, accomplishments, success. Let this be a free, flowing imagination exercise. Don't hold yourself back. Remember to incorporate all five senses. What would your health and body look like three years from now? What does your family life look like three years from now? Who are your friends and how do you spend time with them? What new skills are you learning and absorbing? What acts of service are you contributing to your community or to the world? What does your career look like? How do your finances look like? What do you traits have you brought into your character? What beautiful experience are you having to bring fun and adventure into your life? What does your love life look like? I will now give you a minute to let this day dream move on and to take it into any direction to take it into any direction. Sound, smells, taste, visions and touch. Take the day dream as vivid as possible. As you wrap up, mentally tell yourself, let this or something better unfold in my life. And we now move on to phase five. In phase five you will visualize your perfect day. Ask yourself to let all the beautiful things I day dreamed come to me three years from now. What would I be doing today? How would my perfect day unfold? If you're doing the sets of signs in the morning, visualize your perfect day when you leave the house today. If you're doing the set night, visualize your perfect day starting in the morning when you wake up. See yourself having an amazing breakfast, a wonderful commute to work. See your work day unfolding. See friends and family coming into your life. See yourself having an amazing dinner with a special someone reading a good book, watching a movie, working on a creative project, going to bed and having perfect sleep. I will give you a minute to visualize your entire day from the time you wake up to the time you go back to sleep, unfolding in pure perfection in a way that will make you happy, grateful and let your day dream of your ideal self three years from now come to you with ease. Begin now. Be sure to incorporate all five senses. Make it as vivid as possible. Bring in emotions of joy, excitement, gratitude as you see your day unfolding. Bring yourself towards the end of your day and see yourself going to bed and going into a deep, comfortable, rejuvenating sleep. See to start the next day and to make that next day amazingly wonderful too. We now move on to phase six. In this phase, call upon any higher power that you believe in. Be a god, a saint, an avatar, an angel, a guide. It may just be the force of life that permeates the entire world. Or it may be your own inner strength, your religion, your beliefs and atheism or spirituality do not matter here. You're simply calling upon any higher power externally or internally that you believe in. Ask this higher power to bless you, to give you luck, energy, support and to help you craft your perfect day, to make your dreams for the next three years unfold. Use only when you are happy and only when you are contributing to humanity. Can you provide happiness and can you contribute to others? Feel that support coming down on you. Feel a beam of light hitting the scalp of your head and gently flowing downwards throughout your entire body, from your skull down your spine, emanating into your torso, your chest, your arms and your legs. Feel this protective energy embracing you. Know that luck is on your side and that the universe has your back. I will give you a few moments to feel this energy surrounding and supporting you. We will now come out of this meditation. I'm now going to come up with a new video. from 1 to 5. At the count of 5 you will open your eyes, you will come out of the state of meditation and you'll be ready to see your perfect day unfold. 1, 2, 3 at the count of 5 you will come out of this meditation, feeling wonderful, rejuvenated, positive, optimistic, ready for that perfect day and ready to see your life unfold in beauty and success for the next three years. 4, 5 you've now come out of the 6-phase meditation. You know that your day is about to start in a wonderful way and that all your wildest dreams and visions for the next three years are coming to you. [Music]