The 6 Phase Mediation

There is nothing more attractive than a person who loves himself or herself so deeply that their positve energy and love spill over to others and to the world ” Vishen Lakhiani

Why Meditation

Why write about the 6 phase mediation?

From the get-go, I was very skeptical towards meditation. Coming from a scientific background I didn’t hold meditation and homeopathic medicine in the highest regards. I used to believe in behavior psychology, in cause and effect and that everything had a rational explanation. 

I thought it was a lot of woo wuuu.

I was never much into religion either, so Spirit for me was a foreign word also. But there more I studied human behavior the more I believed that we humans are spiritual creatures who need meaning, purpose, and spirituality just as much as water, food, and oxygen. I started to study existentialism and in particular logotherapy in order to find out just how much humans need spirituality and purpose. One book above all helped me to grasp the importance of spirituality for the human psyche: Viktor Frankl’s Mans search for meaning. Click here to read my book, review.

As a hardcore student of human behavior I believe the difference between success and failure and being a happy or a depressed person lies in the habits we have. Our behavioral patterns and or mental habits determine ultimately who we are and if we are able to overcome the hardships of life and thrive in spite of our circumstances or perish in the face of problems. 

I was unhappy for a long time, and I realized that the way I did things was responsible for my emotional results. So at one point, I started to look for different ways to do things, for new habits and new perspectives on life. I realized that the sum of my behavior was giving me shitty results. So I asked myself what would happen if I did the opposite?

 

In order to find out what the opposite of unhappy and unsuccessful was, I needed to find a group who did things radically different, a group that was thriving and who were happy. So I started to look at high achievers and compared their behavior to my own.

In order to do so, I studied the habits, routines, and tactics of world-class performers, Icons and millionaires. I devoured every book and every Interview I could find that was dealing with this topic. A gold nugget I found,  was Tim Ferris new book „ Tools of Titans“.

The book is based on his Interviews with more than 250 world-class performers including celebrities like Arnold Schwarzenegger, Richard Branson or Jamie Fox. For me a treasure trove of case studies after which I could model my behavior. Click here to check out his podcast.

 

I listened to every Interview he made. And wrote down the mental patterns, habits, and books his guest and Tim Ferris himself recommended.
I listened to over 500 hours(yes I am a weirdo who has no life, please move on x) of interviews and I wrote down everything that was radically different from my behavior and from my way of thinking.

Ferris says that more than 80% of the world-class performers he interviews were using some form of meditative practice.

As a habit thief, this was exactly what I was looking for. After a short research on meditation, it turned out that I, with my belief that meditation was pseudo bullshit, was totally wrong. And that meditation was a necessity in order to be happy. 

 

After learning about the benefits of Meditation(and that is was free) I thought „f*** me! this sound great, count me In“!

But where do I start? At the Time I was reading a book called the “code of the extraordinary mind” from Vizshen Lakhiani, still to this day one of my favorite books.

I was so in love with the book that I began to research the author.

And I discovered that the author was simultaneously the founder of one of the biggest online meditations platforms: Mind Valley.

They specialize in online courses and they have an app similar to headspace and calm: OmvanaThey mostly focus on guided meditations. For me, this was a good starting point.

Basically, all I had to do was to sit on my behind plug my headphones in and listen to 20 min with closed eyes. Hundreds of scientifically proven benefits for sitting lazy 20 min with closed eyes? Now that’s what I call a nice return!

So what is the 6 Phase Mediation…

 

 

What are the 6 Meditation Phases? 

The 6 Phase Meditation is a distillation of hundreds of books on personal growth and is designed to create the best transformation in your state of being in the shortest amount of time.

Basically the 6 Phase guided Meditation is like a Pizza Quattro Stagioni. A best of album, like a greatest hits of meditative practices.

It identified the 6 most important parts of different meditative practices and formed it into one amazing compilation. One of my core beliefs is that I don’t believe in separation of disciplines. I believe one does best by picking the best areas of a theory and creates a new integrated approach that unites all the positive and neglects all the negative facets.

 

Phase 1:  Love and Compassion

This phase is about feeling positively connected to other people and creating a sense of compassion towards them.

You imagine a golden light in your head, and you let it grow until the whole world is covered by your positive energy. As a student of human behavior, I think one of the biggest problems of modern society is our separation from each other. Loneliness kills.

This phase emphasizes that we are all one big organism and that we are not alone and must function together and love and connect in a positive way with each other.

In a time where it has become standard in western systems that people live isolated in sterile apartments, this phase encourages you to reconnect with your tribe and understand that humans need other humans in order to live, be happy and thrive.

Phase 2: Gratitude

Here you are instructed to think of positive events that happened to you in the last 24 hours.

This Phase builds Gratitude. And it is incredibly powerful. In my opinion, one of the biggest causes of depression and unhappiness is a wrongly shifted perspective. People who are unhappy and suffer from chronic pain and depression are more prone to see the negative in the world. There are countless studies who prove this. I think we are not born as positive creatures, but that we are hard-wired to look for danger and things we should avoid in order to make absolutely sure that we survive and avoid discomfort.

 

In modern society where everybody survives this mechanism is causing massive problems and is one of the key drivers of existential crisis.

One of the antidotes to depression is gratitude in my opinion.

Gratitude is a game changer. As someone with who was not happy for a long time himself, I was constantly focused on the things that were going wrong for me, with the world that I was living in, with the people that were around me.

Having Gratitude in my daily routine changed me as a person for the better. Happiness is a habit, a skill that is learnable like any other skill in my opinion.

But in order to develop this skill, one must practice it daily. I believe that our brain is basically a big grey answering machine. If we ask our brain a question it can’t help itself but answer it. One of the differences between happy and unhappy people, in my opinion, lies in the different questions they ask themselves.

Unhappy people often ask themselves about the things that are not right in their life, while happy person tend to have an eye for all the little things that are great in their life.

Gratitude is really a transforming force. Asking yourself in the morning what is great about today, about your life about you even will train your brain to change its perspectives.

Take a moment and stop.

 

  1. Think of 3 things that you can be grateful for in your life
  2. What are 3 things that are great about you?
  3. Search for a little thing in your sight that you can be grateful for

Many patients that I interviewed when asked said that they have nothing to be grateful for. Where in reality there is always something to be grateful for.

Did you wake up today? Great! You did not die today. That`s awesome is it not? Is your family still alive? Sweet! How many human wake up today to a call that they lost someone.

Are all your friend still with you? Amazing!

One of the happiest persons I know is my mother. One of her superpowers is seeing the positive in everything, no matter how small. She is the kind of person who will call you for no reason but to tell you that she found a beautiful stone and how beautiful nature is.

Happiness is much more about perception that it is about actual results.

Phase 3: Forgiveness

In this phase, Lakhiani instructs you to visualize someone who has wronged you. Then you apologize to that person and the other person apologized to you and then you forgive him and vice versa.

Lakhiani says here that we are all one, and that any charge against a person is also a charge against yourself.

Each and every individual in this world has different values and personal borders. It is in my opinion impossible to not step on anyone’s toes. So hurting people is to some extent unavoidable.
We all feel like we got the short end of the stick sometimes, we feel neglected by our loved ones, and more often than not people are just straight assholes.

Being hurt is part of the human condition it seems. Staying hurt, however, is, in my opinion, a decision.

Our brain does almost anything in order to protect us. If a person that we loved wronged and hurt us badly we want to make sure that this never happens to us again. So we develop trust issues and never let people close to us again.

A total logical conclusion and set of actions. This, however, creates more problems, because we start to prefer the safe sweet isolation and shortly find yourself in a spot of loneliness.

Forgiving is the one skill that will solve this problem. And I think there lies a psychological necessity behind forgiveness. People have an enormous capacity to hold grudges for ridiculously long times.

The deeper the pain the less prone are we to hold on. However holding on to pain is exactly that, being in pain, hiding it deep in our inner space.

Forgiveness is cleaning your inner space and throwing out stuff that is outdated. The six-phase meditation is a daily practice to train your forgiveness muscle. You start with small things and get over small issues. This will enable you to forgive the big things also in my opinion.

One of the main struggles of psychology is the art of letting go. The most extreme case of this is abuse in my opinion. Who in a righteous mind might apply forgiveness to extreme situations such as abuse?

Realizing that forgiving person who hurt you is not about them, but about your own harmony helped me to let go of some deepest grudges I held.

And this has resulted in me making peace with my past.

Phase 4: Future Visualization

Here you are asked to imagine your dream Life in the next three years.

What would happen to you if failure was not an option? How will your life look?Your love life? Your health? Your career/business?

This part for me was also a gold nugget.

One of the biggest causes of depression, in my opinion, is the lack of a compelling future. The most depressive people I met where the ones who were in the mindset that the pain would never stop. That the future has nothing to offer for them but pain and failure.

People who forsake the perspective that things might just turn around are prone to suicide and despair in my opinion. Because you internalize that the only way to protect yourself from the pain in the now and the future is to end it all. To kill yourself.

For years I lived a crazy and excessive Life because I never thought that a compelling future was a reality for me. I grew up with 2 amazing but physically sick parents. Since they had a deadline on their lives, I kinda subconsciously thought that I also had one. 

Although we all have a deadline, I don’t believe that for me the mindset of living today like it is your last is a life strategy that results in happiness and fulfillment or even harmony.

Living like today is your last day would result in people just doing tons of cocaine and ordering hookers for lunch. Or maybe that is just me.

Enjoying your every day like it is your last is something different. I think that people in order to be happy need to have at least a perception of a safe, compelling future in order to thrive.

This phase forces you to dream and to dream daily. Maybe you dream of girls and riches, maybe you want to become a millionaire, maybe you want to get that Ph.D. in order to stick it to everybody.

Having wild, compelling dreams really can help you to push through the hardships of life because you realize that although today was maybe shit, your life isn’t and that it is going to get better.

And until now, this phase is a daily reminder of what is possible for me.

Phase 5: Your Perfect Day

You have formed a compelling vision of your future, now what steps do you need to take to let that future become a reality?

Great you have a dream, now its planning time. Every dream needs a strategic plan. Asking yourself every day, what can I do TODAY in order to come one big step closer to my dream.

Designing your days actively towards your dreams, desires and true wants transforms your mindset fast in my opinion. From now on it is only a question of how many days in a row you need to work until you reach that precious milestone that you are shooting for.

Asking yourself daily, what can I do? What help can I get? Who can help me today to come closer to my dream? What resources can i mobilize today in order to make my dream come true? 

This will result in daily progress and with it fulfillment. One thing that I didnt thought would happen here, was that the joy of pursuit might just be comparable to the joy of achievement.

Trying hard to do you has holistic benefits in my opinion. You show yourself that you care about you, about today and about your life This has helped me even to weaken some of my bad habits, such as getting completely shit faced on Fridays.
Because saying yes to getting smashed on Friday was also saying no to working on my dream on Saturday. It became a direct sabotage of my progress, and I linked less and less pleasant to it.

So whatever task, project, dream, goal, vision that you have that you should have started a long time ago, go and start it now. It might be more achievable than you think.

Phase 6: The Blessing

Here Lakhiani tells you that you have a higher power and that you should connect to the divine. You imagine a white light that hits your skull and fills you with life and wonderful energy.

I don’t want to go all mystical on your behind, but I believe that spirituality is a necessity for humans.

This phase gives you the feeling that the entire universe has your back and that all your dreams will come true. Even if unfounded, the idea that one has momentum is powerful.

Again emphasizing our oneness for me results in a harmonious life strategy. Adding value to other, going through life and contributing and listening to each other and encouraging others to believe in themselves will ultimately return in you getting back what you have given.
And taking pride in the amount of effort, re

Call to Action

Although I have tried numerous Meditative practices. I still do the 6 Phase Meditation every morning. And I have amazing days ever since.

So my call to Action to you: click here

And do the six phase meditation once! 20 Minutes of your Life, 76 Benefits. This is a pretty badass return if you ask me.

Comments 1

  • The Five Minute Journal - Daniel Karim

    June 19, 2018

    Reply

    […] is a habit that I heard many high achievers mention. I believe that happiness is a habit as well. Click here to read my article about gratitude and […]

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Hi, I’m Daniel!

I am a Behavior Designer, a Writer, and Digital Nomad.

I write about big ideas and life hacks that don`t suck.
Some people say I`m a moron. Other people say I changed their life.

Read and decide for yourself.

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