I needed to get my name out and get my ideas down on paper or the screen , but I had no idea how I was going to get this done. Then one afternoon, I was flipping through my Facebook feed and stumbled upon a video of a guy named Vishen Lakhiani talking to a group of people in Dublin, Ireland. I was familiar with Lakhiani and his company Mindvalley because I had bought some products from him in the past. The 6 Phase Meditation is a minute guided meditation that will help you organize and address some of the most pressing issues we all face.
This is a not a specific religious- or cultural-based meditation. Narrated by Vishen Lakhiani himself, the practice takes you through what he feels are the six essentials everyone needs in their lives to thrive. Beyond all of the benefits agreed upon by science when it comes to meditation, this particular meditation is geared to have you reflect on things in your life. With the proper amount of focus, this practice can change your life, maybe even the first time you try it. Wrapped up in one tidy little package, the 6 Phase Meditation unfolds like this:. Most of us have a considerable disconnection to people in our own families, let alone what is happening to people in other countries.
This phase plugs us back into not only ourselves and our immediate lives but also our place in the world. This second phase is bigger than any of us will ever understand. According to Lakhiani, science shows that gratitude can give us more energy, create higher emotional intelligence, provide a more forgiving attitude, lessen depression and anxiousness, provide a sense of social connection, improve sleep, and ward off headaches, to name just a few benefits. In this phase, you focus on three things you feel grateful for in your personal life, three things in your business life, and three things you are grateful for in yourself.
Most of us spend our time worrying and brooding over the future and rarely take inventory of what is going well right this minute. The gratitude phase puts a light on those things we currently have going which we are grateful for. In the world we live today, we need this one more than ever. Lakhiani reflects that forgiveness, at a minimum, is the decision to let go of the desire for revenge or ill-will toward the person who wronged you. It can also include feelings of good will toward the other person.
This phase, for me, is always a struggle, which I know means it carries the biggest potential for change. The grudges and judgements we have about others carry significant energetic charges that can radically alter our mood, health, and feelings about our fellow man.
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Lakhiani has you look at where you see your life three years from now. How will your life look? Your love life? Your health and your body? Your career or business? Are you happy and content with where you are this minute or can you visualize a life that will make you happy, one that shows you thriving in any and every facet of your existence? Mindfulness is becoming so widely accepted in the mental health community that it's becoming an integral part of the treatment of various psychological disorders such as anxiety , depression , post-traumatic stress disorder PTSD , borderline personality disorder , and more.
Research has also shown that the practice even slows the aging process. People who meditate tend to look and feel much younger than their actual age. The practice also helps people tap into their creativity. It even helps them enhance their leadership and social skills , so they can advance their careers. The practice is also being used to deal with the rising costs of health care. It is a natural healing practice that is safe and effective and can complement standard medical care.
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It's already widely used in the treatment of various psychological conditions. Organizations worldwide are beginning to realize that the practice can help dramatically lower their health care expenditures. Companies such as Google are already incorporating the practice into their health and wellness programs. They are even including it in their leadership training. The mindfulness revolution is a movement whose time has come. Conditions are just right for the acceptance of the mindfulness meditation practice.
There are several reasons for this: Changes in the social and political environment. This will help you focus on your meditation practice and achieve greater relaxation.
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The more you practice, the easier this will get. Chant your chosen mantra.
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There are no prescribed times or ways to chant your mantra, so do what feels best to you. Even a small amount of mantra chanting can have significant benefits. Consider starting your chant with an aum, which is the most elemental sound. There are different perspectives on correct pronunciation, but simply do your best with the Sanskrit.
Decide if you want to continue chanting or silently meditate. Chanting itself can be a form of meditation, but you can also choose to transition from chanting meditation to a silent meditation.
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Either choice you make, you will reap the benefits of a mantra meditation practice. Allow your body to flow with what it wants and whatever works for you in the moment. There are times when you may want to continue chanting or other times when you will want to meditate silently. The point is to not force your body or your mind. Meditate for as long as you want. Sit in silent meditation for as long as you like.
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This will allow you focus on your intention and help you achieve greater relaxation. Continue to focus on your inhalations and exhalations and any lingering vibrations from your mantra chanting. Meditation takes consistent practice. You will have good days and bad days and accepting this is part of the meditation journey. Yes No. Not Helpful 0 Helpful Normally, you'd use something with deep meaning to you or that resonates with you. For example, someone might choose to chant, "I change my thoughts, I change my world.
Not Helpful 2 Helpful There are many reasons why you might get tensed up during meditation, but the most likely reason is that you are too distracted by your existing thoughts, so you need to meditate more in order to learn how to overcome this distraction. You can meditate in any position, as long as you feel comfortable and alert. Too comfortable and you may fall asleep; too uncomfortable and you will be distracted and quit your practice. Meditate in the bath tub, lying on your side in bed or in your most comfortable chair.
Not Helpful 1 Helpful Are there specific days or times when meditating is more useful than others? Siim Vahtre. It's best to be consistent and meditate every day, even if only for a short duration. Doing it in the morning is often easier because your body is more alert, plus it can help get you in a good state for the rest of the day - but choose whatever time is best for you. Meditation can be especially helpful on days when you are stressed or overwhelmed, but it also has cumulative benefits over time, so it is important to practice regularly if you want to get the most out of it.
Not Helpful 6 Helpful Maybe you are not in a good position. Change to the most comfortable position you can. Not Helpful 4 Helpful Of course you can. It only becomes a religious thing if you make it religious. It can be but it seems that you will be distracted by the sun's rays unless it's not that bright. It's your choice where you want to start. Not Helpful 3 Helpful What does it mean if my whole body vibrates while I'm chanting or silently meditating? It could mean a lot of things. When I chant through my chakras I get spontaneous movements which are sometimes pretty vigorous shaking, serpentine movements, or subtle vibrations.
I take this to be because my chakras are being activated and the prana or chi life energy is being stimulated. You may want to research topics like Kundalini awakenings. Not Helpful 8 Helpful Yes, you can perform mantra meditation any time of the day.
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