Another meditation technique? You might be thinking. And not just that—it has six phases?
Before you roll your eyes and dismiss it as just another wellness fad, here’s something to consider: The world’s top achievers, athletes, CEOs, and artists swear by it. So what’s the deal with the 6 Phase Meditation, and why is it being called the secret weapon for peak performance and personal growth?
Let’s explore what makes this meditation method so powerful, how it works, and how you can start using it today—even if you’ve never meditated before.
What is the 6 Phase Meditation?
Developed by Vishen Lakhiani, the founder of Mindvalley, the 6 Phase Meditation is not your typical meditation practice. It’s not about emptying your mind, chanting mantras, or sitting in silence for an hour. Instead, it’s a powerful mind-training technique that takes you through six specific mental states—each designed to help you become the best version of yourself.
Vishen calls it a “transcendent practice”—a structured method that optimizes your mindset, emotional state, focus, and intuition. Think of it as a mental gym workout, lasting just 15–20 minutes a day.
And the results? More clarity, gratitude, vision, confidence, peace, and focus all backed by neuroscience.
If you enjoy intentional practices like this, you might also like exploring the benefits of slow living a lifestyle that aligns beautifully with the meditative mindset.
Why the 6 Phase Meditation Works: The Brain Science
To understand why this technique is so effective, we need to understand a bit about the brain’s functioning during meditation.
1. Brainwave Activation
Our brain operates on different frequencies—beta, alpha, theta, delta, and gamma—each linked to different mental states.
- Beta: Active thinking and problem-solving
- Alpha: Calm focus and relaxation
- Theta: Deep relaxation and creativity
- Delta: Deep sleep
- Gamma: Peak consciousness (often seen in long-term meditators)
The 6 Phase Meditation guides your brain through a range of these waves, helping you access deep emotional states like forgiveness and gratitude, and high-performance states like visualized focus and intuition.
2. Neuroplasticity: Changing Brain Structure
Meditation activates specific brain areas, such as:
- Lateral Prefrontal Cortex: The “wise” part of the brain that helps you stay rational and emotionally balanced.
- Medial Prefrontal Cortex: Associated with ego and emotional reactions. Meditation helps regulate this area, making you less reactive and more self-aware.
Over time, consistent practice can literally rewire your brain—improving your emotional intelligence, empathy, and resilience.
3. Stronger Corpus Callosum (Left & Right Brain Balance)
The left hemisphere handles logic, math, and analysis. The right hemisphere deals with creativity, intuition, and emotion. The corpus callosum connects both.
By stimulating both sides through emotional and visionary exercises, the 6 Phase Meditation enhances whole-brain thinking—critical for peak performance and innovation.
What Are the Six Phases?
Each of the six phases represents a key mental/emotional skill that high performers master. Here’s how each phase works:
1. Love & Compassion
Goal: Shift from judgment to connection.
You start by radiating love toward people around you—friends, family, strangers, even difficult people. This activates your heart center, increasing emotional intelligence and empathy.
Why it works: Practicing compassion activates the vagus nerve, which calms the nervous system and builds strong social bonds.
2. Gratitude
Goal: Increase happiness through appreciation.
You reflect on things you’re grateful for in your personal life, career, health, and challenges. This raises your vibration and rewires your brain to focus on abundance, not lack.
Science says: Gratitude increases dopamine and serotonin, the “happy chemicals” in your brain.
3. Forgiveness
Goal: Let go of emotional baggage.
This is where you identify someone you’re holding resentment toward (including yourself) and practice emotional release. It’s not about excusing behavior—it’s about freeing yourself.
Why it’s powerful: Forgiveness activates the brain’s prefrontal cortex and reduces stress hormone cortisol.
4. Vision for the Future
Goal: Create your ideal reality with visualization.
You mentally rehearse your future—career goals, relationships, health, finances—seeing and feeling them as if they’ve already happened.
Neuroscience-backed: The brain doesn’t know the difference between a real event and a vividly imagined one. Visualization builds neural pathways for success.
5. Perfect Day
Goal: Design your ideal day before it unfolds.
You mentally walk through your day, seeing every segment unfold perfectly—from meetings and workouts to personal moments.
Why it matters: It helps direct your subconscious mind, increasing focus, productivity, and mindfulness throughout the day.
6. Support & Blessing
Goal: Align with the Universe or your Higher Self.
You call upon a higher power—whether it’s God, the Universe, your future self, or intuition—for strength, guidance, and clarity. It’s about stepping into your day with trust and alignment.
Spiritual bonus: This phase boosts intuition and helps you stay in flow throughout the day.
How to Practice the 6 Phase Meditation
Ready to get started? Here’s a step-by-step outline:
Best Time to Do It:
- Morning (right after waking up) is ideal.
- Avoid doing it lying down—you may fall back asleep.
- Choose a quiet spot with no distractions.
Tools You Can Use:
- Vishen’s guided audio (available on YouTube or Mindvalley app)
- Any timer or meditation app of your choice
- A journal for reflection post-meditation
Tips for Beginners:
- You don’t need to clear your mind—just focus on the steps.
- You can sit comfortably; no lotus pose required.
- If your mind wanders, gently bring it back—zero judgment.
- Keep practicing daily; the results compound.
For more mindful habits you can combine with your meditation practice, check out these simple tips for embracing a slow living lifestyle. It’s a great way to stay present and reduce stress throughout your day.
Real-Life Success Stories
Bianca Andreescu (Tennis Champion)
At just 19, she defeated Serena Williams to win the U.S. Open. Her secret weapon? Visualization using The 6 Phase Meditation. She openly credits Vishen’s book The Code of the Extraordinary Mind for helping her mentally rehearse victory.
Tony Gonzalez (NFL Legend)
“I’ve been meditating for almost 15 years,” says Tony. He used Vishen’s YouTube meditations to stabilize his emotional state and improve focus. His career benefited immensely from this mental edge.
Reggie Jackson (NBA Player)
Introduced by a trainer, the 6 Phase Meditation helped Reggie develop sharper intuition and body awareness. He saw his dream of the NBA materialize first in his mind—and then in real life.
Miguel (Grammy-Winning Musician)
Miguel incorporated the 6 Phase Meditation into his Ascension tour, helping fans tap into inner clarity and spiritual power. The practice became a part of his creative and performance process.
Why High Achievers Use This Method
- Quick and effective (just 15–20 minutes/day)
- Multidimensional (emotional, mental, spiritual alignment)
- Science + Spirituality blend
- Boosts confidence, clarity, and compassion
- Ideal for entrepreneurs, creators, athletes, and busy minds
Vishen himself says:
“The 6 Phase Meditation is for those with busy minds, creative minds, racing thoughts… It brings balance, power, and beauty to your mind.”
Final Thoughts: Step Into Your Greatness
The 6 Phase Meditation isn’t just a tool—it’s a transformational daily practice. It helps you show up each day more aligned, more focused, more grateful, and more powerful. Whether you’re trying to manifest your dream life, enhance your relationships, or simply feel better—this method works.
No more relying on willpower or luck. With consistent practice, you’ll train your mind to serve you, not sabotage you.
Looking for more ways to grow and reflect every day? Alongside the 6 Phase Meditation, tuning into the right content can make a big difference. Here’s a curated list of the best podcasts for self-improvement to inspire and elevate your mindset.
Ready to Begin?
Start your journey today:
- Try the guided meditation on YouTube
- Grab Vishen’s book The 6 Phase Meditation Method
- Practice daily for 21 days and watch your life shift
Your best self is just six phases away.
Frequently Asked Questions About the 6 Phase Meditation
1. What is the 6 Phase Meditation technique?
The 6 Phase Meditation is a guided mental practice developed by Vishen Lakhiani, founder of Mindvalley. It consists of six key phases compassion, gratitude, forgiveness, vision, perfect day, and support—that help align your emotional, mental, and spiritual well-being in just 15–20 minutes a day.
2. How is the 6 Phase Meditation different from traditional meditation?
Unlike traditional meditation that focuses on clearing the mind or breath awareness, the 6 Phase Meditation is a structured visualization practice. It combines gratitude, emotional healing, and goal-setting to improve focus, performance, and happiness. It’s designed especially for busy people or those with overactive minds.
3. Who can benefit from the 6 Phase Meditation?
Anyone can benefit from the 6 Phase Meditation—whether you’re a beginner or a seasoned meditator. It’s especially popular among entrepreneurs, athletes, artists, and professionals who want to boost productivity, mental clarity, emotional balance, and goal achievement.
4. How long does the 6 Phase Meditation take?
The 6 Phase Meditation takes only 15 to 20 minutes to complete. It’s perfect for your morning routine or anytime during the day when you need a mental reset. With daily practice, you can start noticing improvements in mindset and performance within a few weeks.
5. Where can I find the 6 Phase Meditation guided audio or book?
You can find the guided audio version of the 6 Phase Meditation on YouTube, Spotify, or the Mindvalley app. The detailed method is also explained in Vishen Lakhiani’s book, The 6 Phase Meditation Method, available on Amazon and other major bookstores.
