The 6 Phase Meditation

Our mind needs a constant reconciliation with the various issues and the multiple desires in our lives.

This holistic approach to meditation and mindfulness can help us deal with life more effortlessly and deliberately (Giving us more sense of self-control and mastery).

I was introduced to this form of meditation when it was mentioned by Vishen Lakhiani in the Mind Valley podcasts. It is crafted by him and is guided by the practices of spiritual and business leaders that he has met in his life and the books he has read.

The 6 phases in this meditation includes:

  1. Compassion
  2. Gratitude
  3. Forgiveness
  4. Visualizing
  5. Daily Intention
  6. Blessing

Let’s look at them one by one,

We begin the meditation by closing our eyes, and being aware of our body, getting in touch with our senses. We completely relax our muscles from the head to toe, slowly and completely.


We take a deep breath and feel a warm light radiating down our scalp and enveloping our body in a white bubble of love and compassion. We feel this light radiating outwards and feeling a sense of compassion to every creature in our room, we expand this feeling outwards to cover our home, our neighborhood, and beyond to the entire world.

This practice is quite important for the modern society, as it helps us reconnect with our immediate surroundings, and feel a sense of neighborhood and a connection with every being on this planet.


In this phase, we start by remembering and feeling an honest sense of gratitude for 3-5 things that are good in our personal lives. And then expressing a sense of gratefulness for 3-5 things that are going good in our work life.

We Express gratitude for our self, what we have become, and for giving our best everyday.

We are usually so engulfed in getting our hands on more things, a bigger house, a higher status, that we fail to appreciate all that is already abundant in our own lives, all that is good in our lives, and the things that are really important to us.


Bring a person (or an event) to your mind with whom you have an inner conflict with. Remember the feeling that you felt during the conflict.

Look at the person, and mentally say, “I Forgive You”, and feel any resistance or negative feelings that you had towards the person flowing away from your body and dissolving into the earth.

Holding on to a grudge is like carrying an extra bag of rocks on our shoulders expecting it to hurt someone else, but it only weighs us down in our journey in life.

Its best to forgive the ones who have intentionally or unintentionally wronged us, as they are just not conscious enough to understand what they have done and they might still be learning things and figuring out their lives themselves.

I love this part the most, its one of the most peace inducing and comforting parts of the exercise. The release of negative charge is freeing, and has a sense of lightness to it.


Imagine your ideal life 3 years down the line, make it as vivid as possible and dream big. Bring in emotions, and feel the positive feelings that you would feel when the vision comes true to you.

See this vision happening, activate all the 5 senses and take it all in, and believe it to already be true.

This has an affect akin to goal setting, but including vivid imagery and reminding ourselves of our goals frequently helps, especially in a meditative state.

We begin to get a better sense of living the dream, and with an increased awareness of our goal, we start taking more actions in line to what we would like to become.

Daily Intention

Imagine your ideal day unfolding from the time you get up, to the time you go back to bed. Divide the day into segments that are meaningful to you, and see them unfolding perfectly. Make this imagination as vivid as possible, and feel the process happening.

This also gives us a mindset to approach our day with a sense of purpose and deliberation to do what we would like to be doing.


Call and feel a higher power you believe in (religious/spiritual or your own inner strength). Ask for energy, power, and the support to guide you.

Imagine a golden light entering from your head, filling your body with support, hope, energy and power, to have an amazing day.

Ask for help and support so that you can realize your dreams in time or earlier, and also see your day unfold ideally.

Feel the energy and support coursing through your entire body and filling you with the power and the necessary qualities, and lock in this feeling of power. And know that you are in control of your life.

You can remain at this meditative state or bring yourself out of it by counting from 1 to 5 and smoothly transition to your day.

This practice is great and I try to do it 3-4 times a week. Walking through all the six phases is a process and is peaceful and reassuring.


Working on our mindset and reconnecting with our values at the beginning of our day, we tend to discover more of ourselves, feel more and feel alive, and once we know what we really want, we can work more consciously and deliberately towards it.


Ujjawal Sureka
A Student of life.

PS: If this post resonated with you, let me know in the comments, also share if you think it will be useful to others. Thank you, and have a great day.

All the images in this post are a courtesy of

10 thoughts on “The 6 Phase Meditation

  1. Omg, so in love with your writing skills. And the topics you have chosen to write about, are so relatable and important in our lives but most of the people are way far from these basic life principles and values. You really have a great and a realistic perspective of life. Amazing work

    Liked by 1 person

    1. Haha, thanks a lot! My writing and learning are a work in progress. Yeah, I am trying to get more from life, and have come across these methods and felt them to be important enough to be shared. I appreciate that you find it of value. I hope you stay safe and have a great day 🙌


  2. Yeah, this: “Holding on to a grudge is like carrying an extra bag of rocks on our shoulders expecting it to hurt someone else, but it only weighs us down in our journey in life.” Grudges really hurt us, maybe even more than we realize. Another thought post! Thanks for sharing!

    Liked by 1 person

    1. Yeap, I had a good look at it only recently, and I realised that it won’t do me or the other person any good.
      As far as I know I have heard that saying somewhere, and it felt real.
      Thanks for the support Benjamin! Have a great day 🙌

      Liked by 1 person

      1. Time gives us perspective. And so does reading the truth every now and again. Your posts are always good reminders and/or lessons of these truths. Have a great rest of your week!

        Liked by 1 person

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