In this guide, the reader will learn how to practice a simple yet powerful tool, 6 phase meditation.
6 phase measurement
6 phase meditation is a powerful tool based on mindfulness that aims, in its broadest sense, to provide welfare, self-knowledge, and tranquility to people. Like other tools based on mindfulness, 6 phase meditation involves elements of attention control and observation of one’s sensations.
There are different approaches to the practice of meditation, a tradition that does not originally belong to the West and has become one of the most famous practices in recent years. From comprehensive programs of intense meditation and transformation of life habits through it to short and simple guides, it is possible to find a wide range of tools based on meditation.
Like the 6 phase meditation, the other tools are based on some principles. It is assumed that the benefits of such practices can be perceived, above all, in the long term, so they must be carried out with constancy and discipline. In meditation, a lot of attention is paid to the breath, how the air enters and leaves our body and the sensations that this generates.
On the other hand, it takes into account how the mind goes from one side to the other, wandering, and what this implies. Under the assumptions of the proposals based on mindfulness, it is possible to observe such activity of our mind without being involved in it, and from this practice, some benefits for mental health in particular and for health, in general, are derived.
Meditation in 6 phases: what to do
Phase one: compassion and love
Taking advantage of our essentially social nature
In this phase what we are going to do is take advantage of a characteristic powerfully embedded in our psychological functioning: the motivation to be and feel connected to other people. No one leads a life totally alone, among other things because, at this point in human history, it is virtually impossible not to live with other people.
From the person who sells the food you eat, the person who sells the bus tickets, the person who programs the application you use every day, to your friends and family who are constantly with you, this is how our lives are: highly connected in social terms. We need each other, it’s that simple.
In this first phase, 6 phase meditation teaches us that we should take a moment each time we do the exercise to think and feel what it means to live in a network of people, on whom we depend to some degree, and to whom, of course, we give some input.
Being in a comfortable place, notice your breathing (without forcing it) and think about what we have mentioned. Don’t just think about what makes you different from other people, but about everything else that gives you a feeling of closeness and constant companionship.
Second phase: gratitude
We are not only accompanied but also grateful
In the second part of the 6 phase meditation, we will focus our attention on all that we can be thankful for, probably many things! It is very likely that we will not notice it easily, because this is the case with everything that we have available to us constantly. Sometimes it seems that we have no reason to be grateful because everything seems to be “given”.
Making ourselves available with an attitude of gratitude will generate, among other things, a sense of social connection and an attitude of forgiveness. In this phase, we will remember, think and feel everything that we are grateful for and what has happened in the last 24 hours. Our food, the person who gave us some of his time, the one who gave us information when we were a little lost in the street.
Everything we have received makes us capable of being grateful, for having an attitude of gratitude. Added to the previous phase, gratitude increases the sense of connection with others and reminds us that we are not alone. Besides, we all have something to be grateful about.
Third phase: forgiveness
“I’m not going to keep this to myself.”
Sometimes, during the day, it seems like we walk around collecting a series of disgusts. One person who gave us a negative facial expression, the salesperson at the supermarket who did not respond as we expected to our question, the delayed message from a close friend. Life is simply unpleasant at times. It doesn’t give us exactly what we want.
For that reason, in the 6 phase meditation, we seek to forgive all the negative things that have happened to us. It’s not about going back to the place and talking to that person who made us angry. It is about recapitulating those events and giving us the opportunity to forgive and assimilate whatever happened. Under this attitude, we will see that a feeling of rest and tranquility is generated since the displeasure generates some kind of emotional discomfort.
Part Four: Future Vision
Where am I going, what do I want?
If we do not have an idea of what our future will be, the possibility of walking erratically will be higher. If there is no guide, how will we know where to go? At this point in the 6 phase meditation, let’s think about a wider range of time, let’s visualize what we want in, say, three years in the future.
Where will my home be? What kind of friendships do I want to have strengthened? What direction will my career be taking? Answering these kinds of questions will help our minds to make this journey. It’s not about creating a space for intense anxiety or restlessness, but about moving forward to strengthen our goals and values.
What we want, everything that matters to us has great relevance in regulating our behavior and our emotions. Goals and values have a place in our hierarchies as people and are related to motivation, the feeling of satisfaction and the ability to alter our current course of action.
Part Five: Plan your day
The Nearest Future, Today
In this part of the 6 phase meditation, we already have some resources and pleasant sensations that have adequately prepared the backdrop for our meditation exercise. It is similar to the previous phase, but now we will do it in a reduced space of time (one day) and in a more practical and concrete way.
What should I do today to achieve my goals? What are the commitments I should make today? Besides helping to generate a sense of purpose for our day, it will help us to be better prepared for what lies ahead.
It is important that you think about the tasks you must perform during the day and, in addition, that you imagine yourself carrying out each of those tasks. In your mind, when you do this, it will be for the second time, which can also generate a sense of control and of moving forward correctly in achieving our goals.
Finally, imagine what the end of the day will be like for you. When you go to bed and go to bed quietly and gently, being prepared for a good night’s sleep. After all, that’s how our body cycles work. After a daytime period of activation, it is time to take a night’s rest.
Sixth (and final) part: the blessing
Feel the blessing, though not in a strictly religious sense
It is normal for many people to be reluctant to practice this final part of the 6 phase meditation. This is because it clearly alludes to a tradition that seems to us to be exclusively or purely religious. However, that is not the meaning of this step from the 6 phase meditation.
The aim is for the person to experience and visualize himself as if he were being protected by larger and more encompassing energy. Also, to visualize that this energy provides support and help. Each person can give this “energy” any name they want or any characteristics they prefer. It is not about specific beliefs, but about enjoying the peace of mind that comes from experiencing much higher protection.
Gathering the fruits
The practice of 6 phase meditation is not designed to be inflexible or strict. In fact, people are free to adapt it in such a way that it works best. It can be in a quiet, tranquil space, or you can play music in the background… you may want to sit on the couch and perform these steps quietly instead as you prepare for the rest of the day.
After all, this is a personal space that you will be practicing regularly. A safe and intimate space, for which you reserve time and constant dedication.
Whether you have previous knowledge in the field of meditation and mindfulness, or if you are just now learning about its functioning and benefits, you can take advantage of 6 phase meditation, as a simple practice that you can put into practice by following the steps mentioned.
Try to adopt this tool to your own functioning in terms of time, space and frequency that suits you best. You will notice that in the long run, you will feel the benefits.
Frequently asked questions (FAQs) about 6 phase meditation
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