{"id":11020,"date":"2025-02-23T11:11:00","date_gmt":"2025-02-23T03:11:00","guid":{"rendered":"https:\/\/blog.mindvalley.com\/?p=11020"},"modified":"2025-02-27T01:52:02","modified_gmt":"2025-02-26T17:52:02","slug":"20-minute-guided-meditation","status":"publish","type":"post","link":"https:\/\/www.mindvalley.com\/blog\/20-minute-guided-meditation\/","title":{"rendered":"7 game-changing 20-minute meditation tracks to reset your brain on demand"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em>\u201cBillions of people wake up in the morning with feelings of anxiety, stress, dread, fears, hopelessness in their mind, and they do nothing about it,\u201d <\/em><strong>Vishen<\/strong>, Mindvalley\u2019s founder and CEO, points out.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">His words beg the question: if you wouldn\u2019t skip brushing your teeth or showering in the morning, why would you ignore the mental clutter taking up space in your head?&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yet on goes the stress and overwhelm, spurred by endless to-do lists, non-stop on-screen updates, and social obligations that you unconsciously drag from one day to the next.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But with a daily <strong>20-minute meditation<\/strong> routine, you can turn things around. Think of it as a compact version of the ancient practice\u2014fitting for busy bees like you.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No hours-long sessions. No gurus or retreats. Just you, your breath, and your awareness\u2014whether in meetings, in transit, or during a moment of stillness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-6-essential-elements-of-a-20-minute-meditation\">The 6 essential elements of a 20-minute meditation<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u201cThe point of meditation is not to get good at meditation. The point of meditation is to get good at life.\u201d <\/em>Such are the words of Ziva Meditation founder <strong>Emily Fletcher<\/strong> once (which Vishen quotes religiously in his program).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And that\u2019s exactly what a 20-minute meditation should do\u2014make life better, not just your ability to sit still with your eyes closed. But like any great formula, it works best when all the right pieces are in place.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nail the steps below, and you\u2019re setting your mind up for more clarity, focus, and resilience. You already know the meditation benefits you\u2019ll reap from here.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-breath-awareness\">1. Breath awareness<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Your breath is the nucleus of meditation; every inhale and exhale sets the rhythm for your mind and body. Get it right, and relaxation naturally follows.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Not sure where to start? Here are some breathwork techniques to try:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>4-7-8 breathing. <\/strong>Inhale through your nose for a count of four, hold for seven, then exhale through your mouth for eight.&nbsp; <\/li>\n\n\n\n<li><strong>Kapalbhati breathing. <\/strong>Sit up straight, exhale sharply while pulling your stomach in, then relax your abdomen to allow an automatic inhale. Repeat 20 times for a cleansing effect.&nbsp; <\/li>\n\n\n\n<li><strong>The <\/strong><a href=\"https:\/\/blog.mindvalley.com\/soma-breath\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>SOMA Breath\u00ae<\/strong><\/a><strong> technique.<\/strong> Inhale slowly through your nose for four seconds, hold for four, and exhale through your mouth for six. Continue for five to 10 minutes to activate relaxation.<\/li>\n\n\n\n<li><strong>Box breathing.<\/strong> Inhale through your nose for four seconds, hold for four, exhale through your nose for four, and hold again for four. Repeat until centered.<\/li>\n\n\n\n<li><strong>Buteyko breathing<\/strong>. Breathe through your nose for 30 seconds, hold your breath briefly by pinching your nose, then release and resume normal breathing.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Try a few, and you\u2019ll eventually find your go-to technique that anchors you best. When your breath is in sync, it\u2019s much easier to feel calmer and get everything else right.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-gratitude\">2. Gratitude<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u201cGratitude is as effective as Prozac,\u201d <\/em>Vishen points out. No wonder it\u2019s a whole stage in his six-phase meditation program. And the best part? Its effects compound over time, well beyond a day\u2019s mood boost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And the \u201cglass half full mindset\u201d begins with a few simple shifts:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Start your day on a high note.<\/strong> Jot down three things you\u2019re grateful for\u2014big or small\u2014before diving into the day&#8217;s chaos.<\/li>\n\n\n\n<li><strong>Reframe your past.<\/strong> Think of a challenge you once faced that actually led to something positive. Turns out, setbacks make pretty solid stepping stones.<\/li>\n\n\n\n<li><strong>Make someone\u2019s day.<\/strong> Send a quick text, thank a colleague, or just take a second to appreciate someone in your life. Gratitude multiplies when shared.<\/li>\n\n\n\n<li><strong>Savor the now.<\/strong> That first sip of coffee? The warm sun on your face? Don\u2019t rush past them. Pause and actually <em>feel<\/em> it.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The more you train your mind to see what\u2019s already good, the more it becomes your default setting. And when your brain starts working <em>for<\/em> you instead of against you? That\u2019s when everything tends to go upwards.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-visualization\">3. Visualization<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u201cWhen you practice creative visualization, you start noticing opportunities, synchronicities, and coincidences that help you get to where you want to be,\u201d<\/em> says Vishen. That\u2019s because your brain just loves a good mental rehearsal.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That\u2019s why top athletes, CEOs, and performers use it to win in life. Case in point: Tony Gonzalez. He once <a href=\"https:\/\/www.nytimes.com\/2019\/12\/14\/fashion\/nfl-hall-of-famer-tony-gonzalez-workout.html\" target=\"_blank\" rel=\"noreferrer noopener\">credited Vishen\u2019s meditation for sharpening his mental game and extending his NFL career<\/a>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What worked in his favor? Doing what science has long confirmed: <a href=\"http:\/\/www.frontiersin.org\/journals\/human-neuroscience\/articles\/10.3389\/fnhum.2022.1033493\/\" target=\"_blank\" rel=\"noreferrer noopener\">visualize success often enough, and your neural pathways start expecting it<\/a>. When the moment arrives, you don\u2019t just <em>hope<\/em> to perform\u2014you <em>know<\/em> you will.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here\u2019s how to make visualization work for you:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Step in your future self\u2019s shoes. <\/strong>Whether it\u2019s nailing that promotion, running a marathon, or thriving in your relationships, imagine yourself already living that reality.<\/li>\n\n\n\n<li><strong>Engage all senses.<\/strong> What does it look, feel, and sound like to be in that reality? The more vivid, the better.<\/li>\n\n\n\n<li><strong>Feel it now.<\/strong> Confidence, excitement, ease\u2014bring those emotions in as if you\u2019ve already won. <a href=\"https:\/\/www.nature.com\/articles\/s41598-022-06800-9.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Your brain can\u2019t tell the difference between imagination and reality, or the past from the present and future<\/a>. So, might as well feel like you\u2019ve earned what you want to get it.<\/li>\n\n\n\n<li><strong>Release your attachment to the outcome.<\/strong> As Vishen puts it, <em>\u201cWhen you stop obsessing over the \u2018how\u2019 and just trust that the right opportunities will unfold, things start falling into place in ways you never imagined.\u201d<\/em><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bottom line? When your mind believes you already have it, your reality starts catching up.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-compassion-and-connection\">4. Compassion and connection<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Compassion is seriously a game-changer for how you experience life. And sometimes, it hits you in the most unexpected ways.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Just ask Vishen, who once experimented on its \u201cefficacy\u201d, so to speak, while waiting in line at a coffee shop. <em>\u201cI decided to just look at each person around me and silently wish them happiness. Just a simple thought: \u2018I hope you have an amazing day.\u2019,\u201d <\/em>he recalls.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;And something crazy happened.<em> \u201cPeople started smiling at me; the barista was extra friendly,\u201d <\/em>he adds.<em> \u201cIt was as if my silent thoughts were shifting the energy around me.\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Turns out, they probably were.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remember how compassion can rewire your brain? So, the more you expand kindness beyond yourself, the more you\u2019re able to tap into a higher emotional state.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Want to dial up your inner Dalai Lama? This is what compassion can look like daily:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Start small.<\/strong> Before you meditate, think of someone you love and send them silent well wishes.<\/li>\n\n\n\n<li><strong>Expand it outward.<\/strong> Next, direct those same good thoughts to a stranger, a colleague, or even someone a little difficult to handle.<\/li>\n\n\n\n<li><strong>See what happens. <\/strong>Maybe you\u2019ll notice yourself softening toward a coworker who annoyed you yesterday. Or you\u2019ll catch yourself being more patient in traffic. This is how the effect of compassion takes root in real life, beyond your meditation sessions.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Keep at it, and you\u2019ll start seeing the ripple effects everywhere\u2014normalized.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-forgiveness\">5. Forgiveness<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In meditation, forgiveness is the reset button that clears the emotional clutter weighing you down. When it gets hard? <em>\u201cWe don\u2019t forgive to let [people] off the hook,\u201d<\/em> says Vishen.<em> \u201cWe forgive to set ourselves free.\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And while it\u2019s not easy, it can be done. Let\u2019s nail it down:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Acknowledge the source of your grievance. <\/strong>Think of someone (or even yourself) you\u2019ve been holding something against. Name the feeling\u2014anger, disappointment, hurt\u2014so you can start processing it.<\/li>\n\n\n\n<li><strong>Shift your perspective.<\/strong> Without justifying their actions, try to see things from their side. What might have shaped them into the person they are?<\/li>\n\n\n\n<li><strong>Cut the cords (for real).<\/strong> Picture yourself cutting an invisible string that binds you and the person or situation. Breathe deep, then decide that it no longer has power over you. Use <a href=\"https:\/\/blog.mindvalley.com\/positive-affirmations\/\" target=\"_blank\" rel=\"noreferrer noopener\">positive affirmations<\/a> to help you release the weight.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">And if full forgiveness doesn\u2019t happen overnight? That\u2019s okay. Letting go isn\u2019t a one-time act\u2014it\u2019s a process. One day, without even realizing it, you\u2019ll wake up feeling free.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-intention-setting\">6. Intention-setting<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Every great day starts with intention. Before your brain gets hijacked by emails and tasks to check off the list, outline what you set to achieve. This helps you anchor in clarity and purpose so you\u2019re actively shaping life, not just reacting to it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And it doesn\u2019t have to be complicated. <em>\u201cA powerful way to train your mind is to see your day unfolding exactly as you want it to,\u201d<\/em> Vishen explains. <em>\u201cYou pre-play the moments ahead\u2014how you\u2019ll show up, how you\u2019ll feel, the impact you\u2019ll make.\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The steps below can be your game plan that sticks:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Decide how you want to feel.<\/strong> Energized? Focused? At ease? Set a clear emotional tone for the day.<\/li>\n\n\n\n<li><strong>Visualize key moments.<\/strong> See yourself acing that meeting, handling stress with ease, or ending the day feeling accomplished.<\/li>\n\n\n\n<li><strong>Use affirmations.<\/strong> Phrases like <em>\u201cI move through the day with confidence and clarity\u201d<\/em> help reinforce your mindset.<\/li>\n\n\n\n<li><strong>Surrender the outcome.<\/strong> Set your intention, then trust. Stay open to possibilities beyond what you planned.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Starting your day this way can be a game-changer. You stop running on autopilot\u2014and start moving through life with purpose.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-7-power-20-minute-guided-meditations-at-mindvalley\">7 power 20-minute guided meditations at Mindvalley<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Not everyone has time to sit cross-legged for an hour, chanting \u201com\u201d into the void. Some of the most powerful meditations happen in just 20 minutes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Looking to clear stress, sharpen your focus, or tap into your <a href=\"https:\/\/blog.mindvalley.com\/higher-self\/\" target=\"_blank\" rel=\"noreferrer noopener\">higher self<\/a>? The&nbsp;<a href=\"https:\/\/www.mindvalley.com\/apps?utm_source=blog\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Mindvalley app<\/strong><\/a> has your back with an extensive library of meditations and meditation music. What\u2019s more, you can customize your meditation experience based on your mood or the time you have.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pick your go-to and hit play.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-the-6-phase-guided-meditation-with-vishen\">1. <em>The 6 Phase Guided Meditation<\/em> with Vishen<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The session is lensed through the six key meditation phases he has outlined in his program:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Love and compassion<\/li>\n\n\n\n<li>Happiness and gratitude&nbsp;<\/li>\n\n\n\n<li>Peace and forgiveness<\/li>\n\n\n\n<li>Visualization<\/li>\n\n\n\n<li>Intention-setting, and&nbsp;<\/li>\n\n\n\n<li>Surrender.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Master each stage, and you\u2019ll build the kind of emotional and mental resilience that turns obstacles into stepping stones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Who it\u2019s for:<\/strong> Busy high-achievers who are tired of traditional meditation that feels slow and passive. This one will get you mastering <a href=\"https:\/\/blog.mindvalley.com\/how-to-reprogram-your-subconscious-mind\/\" target=\"_blank\" rel=\"noreferrer noopener\">how to reprogram your subconscious mind<\/a> for success like you\u2019ve never thought possible.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"The 6 Phase Guided Meditation | Vishen Lakhiani\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/oeQfRtiY-ZM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">The 6 Phase Guided Meditation | Vishen Lakhiani<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-powerful-20-minute-guided-meditation-for-manifesting-abundance-with-the-monroe-institute\">2. <em>Powerful 20-Minute Guided Meditation for Manifesting Abundance<\/em> with The Monroe Institute<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Who it\u2019s for: <\/strong>Anyone ready to ditch scarcity thinking and start attracting more of what they truly want. Whether you\u2019re new to meditation or already deep in the practice, The Monroe Institute helps you tap into that next-level manifestation energy.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Powerful 20-Minute Guided Meditation for Manifesting Abundance and Happiness\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/HA-KPW_vqG0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Powerful 20-Minute Guided Meditation for Manifesting Abundance and Happiness<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-20-minute-guided-meditation-for-inner-peace-and-positive-intentions-with-marie-diamond\">3. <em>20-Minute Guided Meditation for Inner Peace and Positive Intentions<\/em> with Marie Diamond<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Who it\u2019s for:<\/strong> Homebodies who want to feel lighter, more focused, and at peace in their environment. If you\u2019ve been feeling drained or stuck in your own space, consider this the reset button you\u2019ve been waiting for.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"20-Minute Guided Meditation for Inner Peace and Positive Intentions\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/989hlg4-OK0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">20-Minute Guided Meditation for Inner Peace and Positive Intentions<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-20-minute-guided-meditation-for-healing-and-self-love-with-regan-hillyer\">4. <em>20-Minute Guided Meditation for Healing and Self-Love<\/em> with Regan Hillyer<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Who it\u2019s for: <\/strong>Romantic realists and hopeful skeptics alike. If you\u2019re tired of dead-end connections or want to nurture deeper relationships, this one\u2019s for you.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"20-Minute Guided Meditation for For Healing &amp; Self-Love | Regan Hillyer\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/aAIbJlC-6w8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">20-Minute Guided Meditation for For Healing &amp; Self-Love | Regan Hillyer<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-guided-meditation-to-open-your-heart-up-to-infinite-potential-with-jeffrey-allen\">5. <em>Guided Meditation To Open Your Heart Up To Infinite Potential<\/em> with Jeffrey Allen<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Who it\u2019s for:<\/strong> Empaths, energy workers, and anyone who feels drained after social interactions. If you\u2019ve ever walked away from a conversation feeling \u201coff,\u201d this meditation helps you clear it out and realign with yourself.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Guided Meditation To Open Your Heart Up To Infinite Potential with Jeffrey Allen\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/d4TkXN5Js8E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Guided Meditation To Open Your Heart Up To Infinite Potential with Jeffrey Allen<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-guided-abundance-meditation-with-bob-proctor\">6. <em>Guided Abundance Meditation<\/em> with Bob Proctor<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Who it\u2019s for: <\/strong>Entrepreneurs, visionaries, and action-takers who want to rewire their mindset for prosperity and open the floodgates to more wealth, success, and possibility.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Guided Abundance Meditation | Bob Proctor\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/YMF5h6HpxKk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Guided Abundance Meditation | Bob Proctor<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-7-stress-release-meditation-with-emily-fletcher\">7. <em>Stress Release Meditation<\/em> with Emily Fletcher<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Who it\u2019s for: <\/strong>Overworked busy bees learning <a href=\"https:\/\/blog.mindvalley.com\/how-to-recover-from-burnout\/\">how to recover from burnout<\/a>.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Stress Release Meditation with Emily Fletcher | Mindvalley\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/BIR8IluF8IY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Stress Release Meditation with Emily Fletcher | Mindvalley<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-science-backed-benefits-of-20-minute-meditation\">Science-backed benefits of 20-minute meditation<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If stress had a soundtrack, it would sound like notifications pinging, emails piling up, and that nagging inner voice ragging you for everything you forgot to do.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But thankfully science shows that pressing \u201cpause\u201d with even just 20 minutes of <a href=\"https:\/\/blog.mindvalley.com\/meditation\/\" target=\"_blank\" rel=\"noreferrer noopener\">meditation<\/a> can be powerful for your brain and body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are the resulting benefits, unpacked.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-it-s-easier-to-relax\">1. It\u2019s easier to relax<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u201cWhen you\u2019re meditating, your brain is lowering its brain wave frequency,\u201d <\/em>explains Vishen.<em> <\/em>This shift moves you from a high-alert state to a calm, focused one, making it easier to tap into deep relaxation and creativity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here\u2019s how each stage (measured in Hertz, or Hz) works, so you get why this shift matters:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Beta waves (14-21 Hz):<\/strong> This \u201cwork mode\u201d state, which you operate once you\u2019re up every day, is how you make decisions, solve problems, and focus. But it\u2019s also where stress hits.<\/li>\n\n\n\n<li><strong>Alpha waves (7-12 Hz):<\/strong> A relaxed yet alert state. Ideal for creativity, flow, and\u2014you guessed it\u2014meditation, all of which make self-insights accessible.<\/li>\n\n\n\n<li><a href=\"https:\/\/blog.mindvalley.com\/theta-waves\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Theta waves<\/strong><\/a><strong> (4-7 Hz):<\/strong> The doorway to deep relaxation, intuition, and unexpected \u201csubconscious\u201d insights.<\/li>\n\n\n\n<li><strong>Delta waves (&lt;4 Hz):<\/strong> The slowest waves that you tap into during deep sleep, when your cells activate their healing process.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The best part? You don\u2019t need to do anything fancy. Just sit comfortably, breathe deeply through your nose, and watch your tension \u201cmelting\u201d away.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-your-focus-is-way-sharper\">2. Your focus is way sharper<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">According to Dr. Richard Davison, a renowned neuroscientist and proponent of mindfulness, meditation helps you say no to distractions and stop sweating the small stuff so often. In <a href=\"https:\/\/www.mindful.org\/rewiring-your-emotions\/\" target=\"_blank\" rel=\"noreferrer noopener\">his words on Mindful.org<\/a>, it gives you<em> \u201cthe wherewithal to pause, observe how easily the mind can exaggerate the severity of a setback, and resist getting drawn into the abyss.\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And it makes sense. Your brain isn\u2019t built to sprint through an eight-hour workday or binge-watch an entire season of <em>Succession<\/em> without zooming out. So, even a brief shot at this zen practice can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5855042\/\" target=\"_blank\" rel=\"noreferrer noopener\">enhance your cognitive control<\/a>, so you can resist those distractions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What\u2019s more, it\u2019s also easier to harness your alpha wave\u2014the brain\u2019s signature mode\u2014when you\u2019re feeling meditative or inspired. When this happens, it\u2019s easier to stay in what psychologist Mihaly Csikszentmihalyi famously termed the \u201cflow state,\u201d or a focus zone that feels effortless.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-your-breathing-improves-by-leaps-and-bounds\">3. Your breathing improves by leaps and bounds<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Your breath is the remote control of your nervous system. Slow it down, and you send these signals to your brain to relax. That you\u2019re safe and in control.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But most people don\u2019t breathe correctly. Research published in the <em>European Respiratory Review<\/em> found that <a href=\"https:\/\/publications.ersnet.org\/content\/errev\/25\/141\/287\" target=\"_blank\" rel=\"noreferrer noopener\">up to 10% of the general population and nearly 30% of people with asthma experience dysfunctional breathing patterns<\/a>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The biggest culprit? Stress. When cortisol\u2014the stress hormone\u2014floods your body, <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/understanding-the-stress-response\" target=\"_blank\" rel=\"noreferrer noopener\">your breathing tends to get shallower and more rapid<\/a>, which keeps it stuck in a \u201cslow burn\u201d fight-or-flight. Cue the feeling like you\u2019re trapped in a room with no windows when this occurs.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But with <a href=\"http:\/\/blog.mindvalley.com\/mindful-breathing\/\" target=\"_blank\" rel=\"noreferrer noopener\">mindful breathing<\/a> during meditation, you don\u2019t just get to avert this feeling but also <strong>improve your general oxygen intake\u2014and your general well-being<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-you-get-to-detox-from-the-effects-of-stress\">4. You get to detox from the effects of stress<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">When your stress levels stay chronically high between back-to-back meetings and doomscrolling at midnight, your endocrine system pays for it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The resulting hormonal fluctuation inflames your system and then messes with your head. And <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5137920\/\" target=\"_blank\" rel=\"noreferrer noopener\">the affected brain-body connection is how anxiety, brain fog, and a weakened immune response take root<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But thankfully, meditation can show you the way out.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And just short yet consistent sessions can make a huge difference. They can <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23724462\/\" target=\"_blank\" rel=\"noreferrer noopener\">minimize your stress levels<\/a>, anxiety, brain fog, and the muscle tightness you keep blaming on your chair.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-emotional-resilience-becomes-your-middle-name\">5. Emotional resilience becomes your middle name<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The thing is, life will always throw you curveballs, in the form of missed deadlines, unexpected expenses, awkward run-ins with your ex\u2014you name it.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Thankfully, consistent <a href=\"https:\/\/blog.mindvalley.com\/deep-meditation\/\" target=\"_blank\" rel=\"noreferrer noopener\">deep meditation<\/a>, even if done for a short amount of time per day, helps you <a href=\"https:\/\/news.harvard.edu\/gazette\/story\/2011\/01\/eight-weeks-to-a-better-brain\/\" target=\"_blank\" rel=\"noreferrer noopener\">respond to these \u201clemons\u201d it throws at you with more clarity and control<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">How? It\u2019s been proven to <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4109098\/\" target=\"_blank\" rel=\"noreferrer noopener\">reduce the size of your amygdala<\/a>\u2014the part of your brain responsible for processing fear\u2014while strengthening your prefrontal cortex, so you think more rationally and regulate your emotions with more ease.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And when you do? You may tend to panic less. Your day-to-day moods can get easier to navigate. And suddenly, it\u2019s not hard to tell that pesky \u201cvoice\u201d of <a href=\"https:\/\/blog.mindvalley.com\/self-doubt\/\">self-<\/a><a href=\"https:\/\/blog.mindvalley.com\/self-doubt\/\" target=\"_blank\" rel=\"noreferrer noopener\">doubt<\/a> to back off.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-nbsp-your-sleep-gets-better-and-better\">6.&nbsp; Your sleep gets better and better<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">With doomscrolling comes exposure to blue lights, and this is the recipe for sleep sabotage\u2014and <a href=\"https:\/\/blog.mindvalley.com\/revenge-bedtime-procrastination\/\" target=\"_blank\" rel=\"noreferrer noopener\">revenge bedtime procrastination<\/a>. But by scheduling a 20-minute meditation for sleep every night, you can improve the quality of your slumber\u2014and health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Why? Turns out, <strong>mastering <\/strong><a href=\"https:\/\/blog.mindvalley.com\/how-to-meditate-in-bed\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>how to meditate in bed<\/strong><\/a><strong> helps slow brain activity from high-beta waves (stress mode) to alpha and theta waves (deep relaxation)<\/strong>. It\u2019s like gently dimming the lights in your mind so your body knows it\u2019s time to shut down.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u201cComing out of meditation is easy. Some people count their way up,\u201d<\/em> says Vishen in his highly sought-after <a href=\"https:\/\/blog.mindvalley.com\/6-phase-meditation\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The 6 Phase Meditation<\/em><\/a> program on Mindvalley.<em> \u201cI teach a simple [tip]\u2014like a fist bump to a higher power\u2014that will bring you out of your meditative state so that you\u2019re fully alert or ready for deep sleep.\u201d<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-7-you-become-more-compassionate-and-forgiving\">7. You become more compassionate and forgiving<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c<em>One of the most radical things I\u2019ve learned in my meditation research is that forgiveness isn\u2019t for them\u2014it\u2019s for you,\u201d<\/em> Vishen shares.<em> \u201cThe moment you forgive, you reclaim your power.\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But letting go isn\u2019t always easy when old wounds still sting.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The hurtful words an ex-friend once spat to your face, memories of the boss that undervalued you, the argument with your mom that you replay like a bad movie&#8230; The stress from it all can linger and gnaw at your nervous system\u2014<a href=\"https:\/\/www.frontiersin.org\/journals\/behavioral-neuroscience\/articles\/10.3389\/fnbeh.2018.00127\/\" target=\"_blank\" rel=\"noreferrer noopener\">keeping your body in a low-grade state of a fight-or-flight mode<\/a>\u2014until you decide to release it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But thankfully, love-focused <a href=\"https:\/\/blog.mindvalley.com\/meditation-techniques\/\" target=\"_blank\" rel=\"noreferrer noopener\">meditation techniques<\/a>, like <a href=\"https:\/\/blog.mindvalley.com\/loving-kindness-meditation\/\" target=\"_blank\" rel=\"noreferrer noopener\">loving-kindness meditation,<\/a> help you let go. After all, practicing <a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2015.00212\/\" target=\"_blank\" rel=\"noreferrer noopener\">forgiveness rewires the brain\u2019s anterior cingulate cortex (ACC) and insula<\/a>\u2014the parts that regulate and manage your emotions, empathy, and social bonding skills.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So, no matter the hurdles you\u2019ve gone through, a daily 20-minute meditation can help you reframe the stress from those experiences. What\u2019s more, you get to replace knee-jerk judgment with genuine human connection.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Even strangers will benefit from your practice. \u201c<em>You start smiling at people in the street, tipping generously, and seeing others through a lens of understanding rather than judgment,\u201d <\/em>Vishen describes.<em> \u201cThe world just feels better.\u201d<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1456\" height=\"816\" src=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2018\/01\/a8a66eba-20-minute-guided-meditation-mindvalley-blog-02-midjourney-seo-team.webp\" alt=\"A smiling man in a green shirt relaxes on a couch with headphones on, enjoying music or a guided meditation in a cozy home setting.\" class=\"wp-image-76660\" srcset=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2018\/01\/a8a66eba-20-minute-guided-meditation-mindvalley-blog-02-midjourney-seo-team.webp 1456w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2018\/01\/a8a66eba-20-minute-guided-meditation-mindvalley-blog-02-midjourney-seo-team-768x430.webp 768w\" sizes=\"(max-width: 1456px) 100vw, 1456px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-bonus-20-minute-meditation-for-sleep-script\">BONUS: 20-minute meditation for sleep script<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Maybe you\u2019ve tried guided meditations before, but sometimes you just want to go at your own pace\u2014without a voice in your ear. Or maybe you\u2019re curious about what makes a truly effective sleep meditation work, after not feeling your 20-minute morning meditation finds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Perhaps it\u2019s time to consider listening to your own guidance\u2014literally. Because the most influential voice you\u2019ll hear is the one that already lives within you.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u201cThe sound of your voice is a key part of communicating your state of mind,\u201d<\/em> said Nicholas Epley, a professor at the University of Chicago Booth School of Business, on the power of tuning into your own sound.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Now, the script below gives you the perfect framework for a peaceful night\u2019s rest. Use it to guide yourself, tweak it to fit exactly what you need, and record yourself saying the words out loud.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And just like that, you have your very own 20-minute meditation script to access anytime. A pro-tip? You can use this meditation music as a background:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Meditation Music For Focus And Relaxation | Mindvalley Meditation\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/SjJNNguO4Os?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Meditation Music For Focus And Relaxation | Mindvalley Meditation<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-part-1-introduction-one-minute\">Part 1: Introduction (one minute)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Take a deep breath in\u2026 and let it all go. Sink into your bed, feeling the weight of the day melting away. There\u2019s nothing to do. Nowhere to be.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Just you, this moment, and the gentle pull of relaxation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-part-2-breath-awareness-and-body-scan-five-minutes\">Part 2: Breath awareness and body scan (five minutes)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Let\u2019s start with your breath.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Inhale slowly through your nose\u2026 1\u2026 2\u2026 3\u2026 4\u2026 Hold\u2026 And then, exhale gently through your mouth\u2026 1\u2026 2\u2026 3\u2026 4\u2026 5\u2026 and 6.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With each inhale, invite in calm. With each exhale, let go of any tension.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Now, bring your awareness to the top of your head. Relax your forehead. Let go of any thoughts. Unclench your jaw, soften your neck.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Feel your shoulders dropping, heavy, as if they are sinking into the mattress. Then, move your focus down to your arms\u2026 your hands\u2026 your fingers.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Now, loosen your belly. Let it rise and fall naturally with your breath. Feel the tension drain from your hips, your thighs, your legs\u2026 all the way down to your toes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your entire body is relaxed. Held. Supported.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-part-3-guided-visualization-for-deep-rest-eight-minutes\">Part 3: Guided visualization for deep rest (eight minutes)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Picture yourself in a quiet place.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A serene beach, where gentle waves kiss the shore, their rhythmic ebb and flow syncing with your breath. Towering cliffs lined with swaying trees frame the coastline, their leaves whispering in the night breeze.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Above, a soft moonlight bathes the scene, casting silver reflections on the water, while stars flicker like distant lullabies.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Feel the cool night air wrapping around you like a soft embrace. The world slows. Time stretches.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With every breath, you sink deeper into this peaceful space.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-part-4-surrender-three-minutes\">Part 4: Surrender (three minutes)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Now, imagine placing all your thoughts, worries, and unfinished to-dos into a small, glowing orb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s warm, light, and effortlessly floats into the sky.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Higher\u2026 higher\u2026 until it dissolves into the stars.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Everything is taken care of. Nothing needs your attention right now.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You are safe. You are at peace. You are free.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-part-5-the-final-drift-off-three-minutes\">Part 5: The final drift-off (three minutes)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Let your breath become softer, gentler, like waves lapping at the shore. Feel yourself floating, weightless, cradled by the night.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your body is at ease, your mind is still, and your heart is light.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There\u2019s nowhere to be, nothing to chase. Just this moment of deep, effortless rest.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Every inhale renews you. Every exhale carries away the day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And as you drift further, know that when you wake, you\u2019ll rise with clarity, energy, and a heart wide open to a brand-new day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So, goodnight. Sleep well, and sweet dreams.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-great-change-starts-here\">Great change starts here<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A solid 20 minutes is enough to shift your energy, strengthen your mindset, and set the tone for how you show up in the world. Whether you\u2019re breathing deeper, visualizing bolder, or finally letting go of what no longer serves you\u2014every session builds on itself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And if you need a guiding hand through the journey, you can turn to <a href=\"https:\/\/www.mindvalley.com\/6phase-meditation?utm_source=blog_inline_link&amp;utm_campaign=blog_freemium_6phase&amp;utm_medium=end_of_article&amp;otag=blog_freemium_6phase\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em>The 6 Phase Meditation <\/em>program<\/strong><\/a><strong> on Mindvalley, guided by Vishen<\/strong>. In this free, seven-day course, you\u2019ll explore:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mind training that gets you crystal clear on your intentions and goals<\/li>\n\n\n\n<li>A deeper connection to yourself and the people around you, and<\/li>\n\n\n\n<li>Unshakable inner peace, no matter the ebbs and flows in life.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Vishen\u2019s protocol has helped thousands of people elevate their lives\u2014including Grammy-winning artist <a href=\"https:\/\/stories.mindvalley.com\/show\/the-6-phase-meditation\/it-is-a-six-phase-guided-meditation-narrated-by-vishen-lakhiani-that-traverses-consciousness-gratitude-forgiveness\" target=\"_blank\" rel=\"noreferrer noopener\">Miguel<\/a>, who credits <em>The 6 Phase Meditation<\/em> with keeping him grounded through a publicly lived life. Like Tony, this songwriter described it as a \u201cconnective learning\u201d experience that sent him on a path of self-mastery.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And it\u2019s not just the famous who\u2019ve experienced the shift.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/stories.mindvalley.com\/show\/the-6-phase-meditation\/my-days-began-to-spin-with-more-energy-with-more-motivation-and-full-of-synchronicities\" target=\"_blank\" rel=\"noreferrer noopener\">Francia Saenz<\/a>, a massage therapist from Surrey, Canada, found that after just six days, she was experiencing gratitude for everything and everyone around her. <em>\u201cI was absolutely amazed at how this meditation has expanded my perspective,\u201d <\/em>she shares.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For some, the transformation happens even faster. <a href=\"https:\/\/stories.mindvalley.com\/show\/the-6-phase-meditation\/i-could-feel-the-benefits-from-day-1\" target=\"_blank\" rel=\"noreferrer noopener\">Elena Och<\/a>, a Switzerland-based executive coach, had spent over 20 years struggling to meditate. But thanks to Vishen\u2019s guidance, it finally clicked. <em>\u201cI could feel the benefits from day one,\u201d <\/em>she says<em>. \u201cI\u2019m already seeing a huge increase in motivation, focus, and productivity.\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You, too, can step into the level of clarity they\u2019re harnessing. One shift is all it takes to use meditation to build a life you don\u2019t want a vacation from.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Welcome in.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>These 20-minute meditation tracks help you reset fast, recharge fully, and step back into life sharper than ever. 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