Guided meditation · 19 min
6-Phase Meditation
Begin with love for one person, set down an old grudge, and step into your day with a clear vision.
With
Rated4.880 plays
- Level
- All levels
- Style
- Guided meditation
- Sound
- Voice only
- Best time
- Early morning or night
About this session
- Opens the heart
- Builds gratitude
- Releases old resentment
- Clarifies your vision
Vishen Lakhiani guides six practices back to back in about 19 minutes. You start by picturing someone you love and giving that feeling a colour, then let it spread outward: your body, your room, your city, the whole globe. Gratitude, forgiveness, a three-year vision, a rehearsal of your ideal day and a closing blessing follow.
It suits anyone who wants a single sitting that tends to the heart, the past and the future together. Use it in the early morning to set the tone for the hours ahead, or late at night, when the perfect-day phase becomes the morning you will wake into. Choose a quiet stretch with nothing pulling at you.
After the session
01
A warmer heart
Feel love and compassion reaching well beyond yourself.
02
Lighter feelings toward someone
Soften a lingering charge with understanding and release.
03
A clearer picture ahead
See where you want your life to be.
04
A day with intention
Start the morning already set on how it unfolds.
Who it’s for
Yes, if…
- Anyone who wants one practice that covers love, gratitude and direction
- People carrying a small or large grudge they would like to ease
- Those who want to begin their morning with purpose
- Anyone ending the night who wants to look forward to tomorrow
Not now, if…
- Those looking for a short practice, as this runs 19 minutes
- People who want to drift straight into sleep, since it ends with a count up to wide awake
- Anyone who prefers silent meditation (this is guided throughout)
About the teacher
Vishen Lakhiani
Founder & CEO of Mindvalley & two-time NYT best-selling author
Vishen Lakhiani is the founder and CEO of Mindvalley, the world's leading online personal growth education company. Growing up in Malaysia, he found school forgettable and barely graduated from the University of Michigan's Electrical and Computer Engineering program, which drove him to evolve education. Mindvalley is now home to hundreds of world-class teachers and its Quest learning system, with 5x higher completion rates than the average online course. He wrote New York Times bestsellers The Code of the Extraordinary Mind and The Buddha and the Badass, and his community spans 195 countries, with more than 15 million social media followers. Vishen aims to bring Mindvalley to 100 national schooling systems and every Fortune 500 company.
See all by Vishen LakhianiQuestions people ask
Still unsure? Ask your assistant anything about this session.
How does the love expand in the first phase?
You begin with one loved person, whether a family member, friend, lover or pet, and feel that love gathered in your heart. You give it a colour, then with each deep breath you let the light widen: first your body, then your room, your building, neighbourhood, city, country and finally the planet. You can silently repeat a blessing such as "may you be well, may you be free of suffering, may you be at peace."
What are the three levels of gratitude?
You name three things from your personal life, three from your work life, and three about yourself, such as your body, mind or an aspect of your personality. The work examples can be recent, like a kind word from a coworker, a project going well or your salary arriving. For each, you are asked to bring back the actual feeling, not just the thought.
How does the forgiveness phase work?
You picture the person in a safe place such as a beach, forest or garden, and state what they did "as if you are reading out a charge in court," allowing any anger or hurt. Then you stop, step back and look through their eyes, remembering "hurt people, hurt people." Finally you reflect on what the incident taught you, choose to forgive, and may imagine a hug.
Should I start with a big wound or a small one?
The guidance is to start small if you are new to this. You can return to the same incident and person each day, depending on how serious it was. Once you can imagine hugging them and no longer feel a charge, but still understand what happened, you can move on to another incident.
Why does the vision look three years ahead?
Vishen notes that we often overestimate what we can do in one year and underestimate what we can do in three. You play your future like a movie, choosing one area such as career, love, health, fitness or travel. You bring in all five senses, turn up an imagined dial to make the colours brighter, and notice who else benefits.
What if I do not believe in a higher power for the blessing?
The blessing is open to any belief. You can connect with a deity, the universe or the field, or, if you are an atheist, picture an older, wiser version of yourself blessing you. Golden or white light flows down through your head and spine into the earth, then forms a shield around you for the rest of the day.