6 Phase Meditation

Nothing much to prepare here. In this phase of the meditation you are going to feel love and compassion for yourself, then visualize that love shifting out into the world. (I got shivers the first time I did this!)

Here you'll focus on three things you are grateful for:

Here you are going to think about the grudges, judgments, frustration toward yourself and others and then forgive.

I recommend you start on something small (e.g a small tiff with a loved one, or a frustration at someone at work). Then as your muscles of forgiveness grow work up to the bigger things in your life. And do remember to forgive yourself (e.g. when you lost your temper with someone, ate/drank too much etc)

In this part of the meditation you start to visualize your life three years from now

To get the most from this section think about doing  some prep work. You don't have to, you can just think of things as he guides your meditation.

But if you decide to use this meditation as a regular practice, then I suggest that you use Vishen's 3 Questions technique to come up some ideas for what you want your life in the future to look like (see the video at the bottom of this page) 

Here you are going to pre-pave your day, which you learned about in the lesson. So visualize your day unfolding precisely how you want it to.

Here's where you reach out to the divine (however you define that) and seek love, compassion and support to bring the 5 earlier phases into being.