Let’s begin! Find a comfortable position and close your eyes. As you continue to practice you will find yourself being able to relax easier and faster every time.
Take a deep breath in and as you exhale draw your attention to the top of your skull; feel your skull relaxed; feel this feeling of relaxation flowing gently down to your cheeks, your face, your neck, your shoulders, your upper arms, your lower arms, your fingers.
Now feel this feeling flowing gently down across your chest, your abdomen, your thighs, your knees, your calves, your feet. Draw your attention to your eyelids; feel how relaxed they are. Allow this feeling of relaxation to flow gently downward all the way down to your toes. You’re now in a deeply relaxed state of mind.
We will start with phase 1: compassion.
Take a deep breath and feel a light of love and compassion radiating down on your skull, flowing all the way down throughout your body all the way down to your toes. Feel this light enveloping your body in a white bubble of compassion.
Take a deep breath and as you exhale, feel this light radiating outwards and enveloping the entire room; feel yourself passing compassion to any living creature in this room.
Take another deep breath and as you exhale feel that light radiating outwards enveloping your building, your home; enveloping in a light of love and compassion.
Take another deep breath and as you exhale feel this light of compassion enveloping your neighborhood. Take another deep breath and as you exhale see this light fill your city.
Take another deep breath and as you exhale see this light fill your country with love and compassion.
Take another deep breath and as you exhale see this light fill the entire planet Earth. See the Earth in front of you glowing and covered in a beautiful light of love and compassion; a light that is connected to you. Feel yourself radiating compassion to all living creatures on Earth.
We now move on to phase two: gratitude
I want you to think, run back to mind, three to five moments that you’re grateful for in your personal life. Be sure to bring back all happy memories, feelings, sensations associated with these moments. I will give you a few seconds to reflect on this.
Now think about three to five moments in your work life that you are grateful for. Bring back to memory positive feelings associated with these moments when they occurred. Emotions help make the entire experience richer.
We now go on to YOU; think about three to five things about yourself that you are truly grateful for; as you bring these to memory, think about your love, compassion, and appreciation for who you are. I will give you a few moments to reflect on this.
And we now move to phase three: forgiveness.
Print in mind someone who you feel you need to forgive. See that person in front of you; it can be a person or a situation, as you see them in front of you, I want you to repeat the following line “I forgive you and I ask that you forgive me”.
Take a deep breath and as you exhale feel whatever rage, regret or resentment that you had in any situation involved in this person released from your body. Now, see that same individual and mentally hear them telling you “I forgive you and I ask that you forgive me”.
Take a deep breath and as you exhale release whatever negative charges you have against that person.
We now come to phase four: your vision for your future.
Think about any area in your life that you have an incredible vision for three years down the road. You could pick one, two or three areas. I will give you 90 seconds to daydream, imagine, and visualize yourself in this area 3 years from now. You may begin!
Be sure to stretch yourself, dream big! Feel the excitement you would feel when this vision comes true. Bring in emotions. Feel the feelings of joy, happiness, accomplishment, success. Feel the feelings you would feel as you see this vision happening and coming true for you.
Be sure to bring all your five senses. Think of the sounds you’d hear, the smells, the colors, the touch. As you wrap up, feel the excitement of this vision
We now come to phase five: the perfect day.
Think about the upcoming day from waking up; perhaps morning exercise, breakfast, commute, lunch, work, the various segments of your work, coming back home again, the various activities you have at home or with friends.
Divide your day into segments that are meaningful to you; for each segment spend a few seconds visualizing it unfolding in pure perfection and make a statement of how you want that segment to unfold. I will give you a few moments to complete this.
Be sure to feel the positive emotions associated with each segment as it unfolds perfectly. Bring in all five senses. Continue your segment beyond your work day into your time spent afterward. See your evening unfolding perfectly. Now, in the night time. Now, end with yourself going to bed and declaring that you’re going to have amazing, healthy, relaxing, deep sleep.
We now come to phase six: the blessing.
You’ve now visualized your ideal life three years ahead and you’ve now declared how you like your perfect day to unfold. Now, call upon a higher power to deliver you a blessing to fill you with support and power so that you can go forward and have an amazing day.
Picture a golden light shining down upon your head. Feel this light flowing gently downwards across your face, your neck, your shoulders, your arms, all the way down to your fingers. Feel this light filled with support, power, hope, energy, and all the qualities you need to be infused so that you can go forward and have an amazing day.
Imagine the light flowing down gently now across your chest, to your abdomen, your hips, your thighs, your knees, your calves, your feet.
Imagine this energy swollen within you, energizing you, filling you with the necessary qualities abilities and power to have an amazing day.
Take a deep breath and as you exhale, lock in this feeling of power, know that the universe has your back and that you are in control of your life, your days, and your legacy
We have now completed the six phase meditation you may choose to remain in this state and enjoy the beneficial effects of meditation or you can choose to awaken with the sound of my voice counting from one to five.
I will now count from one to five. At the count of five, you will be wide awake feeling wonderful in
At the count of five, you will open your eyes feeling wonderful in
You have now completed the six phase meditation.
Script by Vishen Lakhiani.