The 6 Phase Meditation Method

1. The 6 Phase Meditation: A Scientific Approach to Inner Transformation

"Meditation isn't actually about the fifteen minutes you sit on your cushion. It's about the real-life shifts for the better that you see in yourself when you get up."

A modern meditation technique. The 6 Phase Meditation is a scientifically-backed, 15-20 minute daily practice designed to transform your mind and life. Unlike traditional meditation focused on clearing the mind, this approach harnesses the power of thought to access the true benefits of meditation.

Six powerful phases. The meditation consists of six phases: compassion, gratitude, forgiveness, creative visualization, intention setting, and connecting with a higher power. Each phase is carefully designed to address different aspects of personal growth and well-being, creating a comprehensive approach to inner transformation.

Accessibility and flexibility. The 6 Phase Meditation is designed to be accessible to everyone, regardless of spiritual beliefs or prior meditation experience. It can be practiced using guided audio available through the Mindvalley app or website, making it easy to incorporate into daily routines.

2. Compassion: The Foundation of Personal and Societal Well-being

"Compassion is the act of surrendering to a better version of yourself."

The power of compassion. Compassion training has been scientifically proven to rewire the brain for greater positivity, empathy, and connection. It helps overcome the "fundamental attribution error," allowing us to see others' perspectives more easily and react less negatively to life's challenges.

A trainable skill. Research by Professor Richard J. Davidson and his team at the University of Wisconsin-Madison has shown that compassion can be cultivated through practice, leading to increased altruistic behavior and engagement in neural systems associated with understanding others' suffering.

Benefits of compassion practice:

• Enhanced levels of optimism and positivity
• Development of natural generosity
• Heightened stress immunity
• Reduced reactivity to annoying stimuli
• Increased activation in brain regions associated with bonding
• Reduced PTSD symptoms
• Reduced physical pain
• Reversal of aging at a genetic level

3. Gratitude: The Antidote to the "I'll-Be-Happy-When" Syndrome

"The more you are grateful for what you have, the more you will have to be grateful for."

Breaking the cycle of discontent. Gratitude is the most effective way to combat the "I'll-be-happy-when" syndrome, which keeps us in a perpetual state of wanting and dissatisfaction. By focusing on what we already have, we can experience true happiness and fulfillment in the present moment.

Scientific benefits of gratitude. Numerous studies have shown that practicing gratitude leads to improved physical and mental health, better relationships, and increased overall well-being. Dr. Robert A. Emmons' research demonstrated that people who focused on gratitude experienced:

• Increased optimism and life satisfaction
• More exercise and fewer visits to doctors
• Better sleep quality
• Higher emotional intelligence
• Greater tendency to forgive
• Prevention or lessening of depression/anxiety

The 3x3 Gratitude Method. This technique involves focusing on three different aspects of life (personal, work, and self) and identifying three things to be grateful for in each category. This balanced approach ensures a comprehensive gratitude practice that covers all areas of life.

4. Forgiveness: Liberating Yourself from Past Hurts

"As I walked out the door towards the gate that would lead to my freedom, I knew that if I didn't leave my bitterness and hatred behind, I'd still be in prison."

The power of forgiveness. Forgiveness is not about condoning harmful actions, but about freeing oneself from the negative emotions associated with past hurts. It has been scientifically proven to have numerous physical and mental health benefits, including reduced stress, improved cardiovascular health, and increased overall well-being.

Forgiveness as a practice. The 6 Phase Meditation includes a structured forgiveness protocol that guides practitioners through the process of identifying, acknowledging, and ultimately releasing negative emotions associated with past events or people who have wronged them.

Steps in the forgiveness process:

1. Identify the person or act to forgive
2. Create a safe mental space
3. Acknowledge the hurt (read the "charge")
4. Feel the emotions fully
5. Identify lessons learned
6. Consider the other person's perspective
7. Visualize forgiving with love

5. Envisioning Your Future: The Power of Creative Visualization

"If your dreams don't scare you, they are too small."

The science of visualization. Research has shown that creative visualization can have powerful effects on performance and goal achievement. Studies on athletes and other high performers demonstrate that visualizing success can be almost as effective as physical practice in improving skills and outcomes.

The three-year rule. The 6 Phase Meditation focuses on visualizing goals three years into the future, as people tend to overestimate what they can achieve in one year but underestimate what they can accomplish in three years.

Key elements of effective visualization:

• Use all five senses to make the vision as vivid as possible
• Focus on the emotions associated with achieving the goal
• Visualize not just the end result, but the process of getting there
• Include how your success will positively impact others
• Be specific and detailed in your vision

6. Mastering Your Day: Harnessing the Power of Intention

"Well-disciplined people decide how they want their day to unfold."

The power of intention setting. By visualizing and setting intentions for your upcoming day, you can prime your brain's reticular activating system (RAS) to notice opportunities and resources that align with your goals, increasing the likelihood of a positive and productive day.

Segment intending. This technique, inspired by philosopher Esther Hicks, involves breaking your day into meaningful segments and setting specific intentions for each. This allows for a more focused and intentional approach to daily life.

Benefits of daily intention setting:

• Increased awareness of opportunities
• Greater resilience in the face of challenges
• Improved mood and overall satisfaction
• Enhanced productivity and focus
• Better alignment between daily actions and long-term goals

7. The Blessing: Connecting with a Higher Power for Support

"The most important belief you can possess is the belief that the universe loves you."

Universal appeal. The blessing phase is designed to be inclusive of all belief systems, allowing practitioners to connect with whatever higher power or inner strength they believe in. This connection provides a sense of support and completeness to the meditation practice.

The power of belief. According to Srikumar Rao, believing that the universe is working in your favor can lead to a more positive and fulfilling life experience. This phase helps cultivate that belief, regardless of one's specific spiritual or religious background.

Steps in the blessing phase:

1. Connect with your chosen higher power or inner strength
2. Visualize a beam of loving light
3. Allow the light to flow through and around you
4. Express gratitude for the support
5. Gently conclude the meditation

8. From Practice to Mastery: Elevating Human Consciousness

"We need to create an exponential rise in human consciousness."

The urgent need for consciousness evolution. As technology advances at an exponential rate, there is a critical need for human consciousness to evolve at a similar pace. The 6 Phase Meditation is designed to contribute to this evolution by helping individuals shift from the "Primitive Mind" to the "Higher Mind."

Characteristics of the Higher Mind:

• Operates from a place of presence, gratitude, and compassion
• Sees the interconnectedness of all life
• Embraces positive thought and intention
• Feels compassion for all human beings, regardless of differences

The ripple effect. By committing to personal growth and consciousness evolution through practices like the 6 Phase Meditation, individuals can contribute to a larger shift in global consciousness. This "grain of sand" approach emphasizes that small, consistent efforts can lead to significant collective change over time.

Last updated: March 11, 2025