With twenty minutes a day you can drastically change the way you see the world and approach any situation. Meditation is often seen as a sort of “woo-woo” practice however science has proven that a daily meditation practice can help rebuild your brain’s gray matter in as little as eight weeks! On top of that it has been proven to lower blood pressure, help with diet, and reduce tension. In the episode “Unleash The Power Of Meditation” Matt dives into the six phase framework of The Envisioning Method and how you can start reaping these health benefits today.
To begin, find a place you can be completely alone and free from distraction. A place where you can be un-interrupted by the noise of the day for at least twenty minutes. Next, find a position you feel comfortable in and can easily take deep breathes. Matt notes that while lying down may seen like a great position, it is often too easy to fall asleep.
Once you are comfortable, take a few deep breaths and begin to work through each phase individually below:
Take a moment to realize that everything truly is connected. Everything on this planet is made up of organic matter and largely the same thing. Today, you may encounter tense situations, you may meet with someone who intimidates you. Take a deep breath, visualize these situations, and realize there’s no difference between you and them at a base level.
Remember everyone goes through hardships, everyone struggles with their thoughts from time to time. Keeping this view of people and the world will help you find perspective and not be too intimidated or disconnected from the world around you.
Gratitude has been scientifically proven to have health benefits. Not only does it make you an overall happier human but it can also help with sleep and other health issues. Here we want to take a few moments to think on and identify what we are truly grateful for. Gratitude starts from within, begin thinking about your inner workings.
Are you grateful for the type of person you are? For your morals? Values? Your Health? Then begin to move externally. What or who around you are you grateful for? Taking these moments to identify specific things around you that bring you joy will even subconsciously hold them with you throughout your day and increase joy and empathy.
It was Gandhi who once said “Forgiveness is an attribute of the strong. The weak, cannot forgive.” Take a few moments and think about any grudges you may be holding on to however small they may be. Have you been avoiding that friend who stood you up? Stubbornly refusing to reach out to a loved one or friend you feel wronged you?
Realize these negative emotions are there and then begin to let them go. Holding a grudge even subconsciously can have negative impacts on your day to day life. This may not happen all at once, it could take time to completely let things go and heal these wounds but realizing they are there and that they are not good for you is the first step in healing. Remember, forgiving them is not for their benefit, it’s for you! So think hard on it and begin to let grudges go that truly don’t matter.
4. Visualize Your Day
Think about what you have to get done today. Begin visualizing your day from the moment you open your eyes as the best day it could possibly be. You stand up and get moving and things seem to fall into place. You knock out those reports you had been putting off, you deliver your presentation and everyone stands up and claps at the close.
When you walk into that big client meeting you are greeted with handshakes and smiles and your proposal is accepted because you know your clients. Allowing yourself to see your day like this through your thoughts primes you for the best. When you’re thinking about the best possible scenario you’re ignoring the worst case scenario and seeing the potential greatness in your day ahead.
5. Visualize Your Future
What are your goals for the next three years? Do you want a house? A new car? Maybe you want to provide something for your family. Take this time to see into the future that you want. That perfect future where life has dealt you a full house and you’ve achieved your dreams. See this and believe you can make it there and know that through your actions this future will one day be realized.
Now that you’ve taken the time to acknowledge what you are grateful for, begin to forgive the grudges you may be holding, and look into the future and see your perfect day; begin focusing on your breath. Take a few minutes to feel your body relaxed and enjoy some silence with your thoughts. Once you feel completed, stand up and get ready to approach the day with an entirely new perspective, seeing the beauty and potential in every moment.