Weekly Challenge#24 – The 6 Phase Guided Meditation Practice

Hey guys!

It’s time for a new challenge! And this time we are all about mentally conditioning ourselves each morning, to prepare ourselves for the day that is about to embark upon us, conditioning our mind to be ready for everything. And we are going to do that by trying out a morning meditation practice! But, It’s not mediation in the classical sense, but it’s a daily ten-minute routine we’re we are actively going to engage our minds in 6 key areas that will set u up for success.

The purpose of this challenge – to implement a structured morning routine that mentally condition us to be in tip top for the day that lies ahead of us – to be able to perform at maximum capacity with clarity and intention over impulse.


Now, more often than before, we keep get bombarded with all the benefits of meditation, it just all around us; we got strong correlation to happiness, better heart health, more focus and clarity. I don’t know about you, but I’ve gotten numb to all the good stuff. I know I should be doing it, but it’s so hard. Especially since I’m going to be starting my new job as a mechanical engineer this week, I better make sure to get my shit together on a mental level, been a little bit stressed out lately. I need to be able to show up as the best version of myself everyday – and I bet that is true for you as well.

Now of course there is good to question the mainstream of what is popular before just jumping on the trend train, but when so many great leaders and innovators start to proclaim it, it’s hard not to fall into it. Especially when I’ve tasted the good stuff that meditation can bring, but still quite haven’t managed to implement any kind of consistent routines or accurate use of these methods.


I’ve been hungry for the meditation eureka practice, the thing that would change my life, and it probably took me like 4-5 years until I actually first started to try some kind of meditation. Actually I think it started as recurrent powernap session, which then occasionally transformed to some kind of mediation practice. But it’s hard, it’s so hard to find that inner piece, and emptiness that they say you shall have.  Is that even possible…. I actually did a meditation challenge a couple of months ago, which turned out alright, but it didn’t change my life. However, I’ve been lacking that practice lately. But classical meditation is not what this challenge is about, no, this is something different, this is guided meditation, which frankly I’m not sure really is meditation at all.

The 6 Phase Guided Meditation Practice


Guided meditation is when there is engagement by in the actual meditation; you or somebody else guides you trough a series of questions or statements. There’s active thinking in the process in contrary to what meditation seeks to attain, and this is something I’ve done sporadically a year back with an old recording of Tony Robbins called hour of power, where he makes you do some gratitude practices, incantations visualisations and so on. Not far from what our challenge will be all about. But it’s quite old, and I think it needs some fine tuning to reach perfection. Although I still use it regularly as well, and it serves it purpose!

But so last week I stumbled over this video and got stuck in a 35 min talk about this thing called guided meditation (https://www.youtube.com/watch?v=waYNEDZxEPY). I just knew this was something for me – it was the real deal.  A 6 phase guide mediation created by an inspiring entrepreneur Vishen Lakhiani, and he did just what I’ve had a taste of and I’ve tried it a couple of time and really like it. It seemed to hit all the right nails. So what we are doing here this week, is Vishen Lakhiani  6 Phase guided meditation which takes you through a series of questions to condition you to perform at you best throughout the day!

The 6 areas we need to meet on our life to make everything stick – in his words – are addressed in the guided meditation for you to actively engage in and think about.

  • Compassion (The feeling of being connected to people, animals, the nature, all of it)
  • Gratitude (The practice of being happy of what has been, and what is, not only what we might attain in a distant future. Three areas are concerned; personal life, career and yourself)
  • Forgiveness (Learning to forgive – being at peace with the world and all the people in it. When we do mistakes we call it circumstance, when other people do it, it’s character. These negative charges limit us and drags us down.)
  • Vision for your future (The ideal image of what lies ahead of you. We overestimate what we can do in a day, and underestimate what we can do in 3 years.)
  • Perfect day (Creating the sense of being in control of your day, intention over impulse. When you imagine and tell yourself you are going to have a good day, it’s not that bad things won’t happen, but we take notice of the god things to greater extend, and less focus on the bad things.)
  • The blessing (Feeling a bigger source of support, spiritualty, and for an atheist like me believing in my future self.)

I really recommend you to watch the whole video by himself: https://www.youtube.com/watch?v=waYNEDZxEPY


The Objectives for this week:

  • Start every morning with listening to the guided meditation practice

Now he has an app you can download and listen to this guided meditation (just search for “Omvana” in Appstore ) , but in its 20 minutes long. In the talk I listened to, he did a 10 minute version of the same routine, so I’ve put together an MP3 file with only that audio which you can download here I know how hard it is to take time to do new stuff, speciously at the morning, so I think 10 minutes is a good start and what we should aim for this week. So all you’ve got to do i to listen to his guided mediation for 10 minutes each morning! That’s it, that’s all!

The 10 min meditation Practice:

Download the file: http://media.alexandernilsson.nu/2016/09/A-15-Minute-Mind-Hack-to-Massively-Enhance-Your-Brain-Power-and-Emotional-State-Vishen-Lakhiani-1.mp3

Just copy the link into the webrowser and then when it has loaded, right click on the player and choose “save as”.

Or watch the original video: https://youtu.be/waYNEDZxEPY?t=22m41s

Final Words

Before I wave you off, I just want to emphasise something; I don’t know about you, But at least I’M FULLY MOTIVATED. But we all have our personal reasons for taking on a challenge, and if it is something that requires time and energy, we need to motivate ourselves properly. So ask yourself why you should do this, and be vivid and detailed for the reasons, evoke emotions. Ideally you write down plenty of reasons for why you MUST, why you CAN and Why it will benefit you. But I know we’re are lazy people, so if you don’t have the energy, just make sure you feel motivated to do this, otherwise you’ll probably quit!

Also, as I always mention, commit to me in the comments or any other friend of yours, that you are going to do this five-day challenge. It will dramatically increase your chances of following through. I

Good luck, have fun, see you in a future state!


About the author: alenils

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