Manifesting what you want has become a popular way to achieve goals and improve yourself, especially on social media. A quick scroll through TikTok or Instagram will show you hundreds of posts all about it.
The main idea is that you can “think” your goals into reality through positive thinking, self-talk, and visualization.
This isn’t exactly a new concept. Ideas like the law of attraction are built on the belief that your thoughts play a big role in shaping your reality. Even therapy techniques like cognitive behavioral therapy (CBT) highlight how our thoughts impact our mood and behavior.
But does just thinking about your goals really make them come true? While the idea of thinking your dreams into existence sounds great, things don’t always turn out as we hope.
Manifestation meditation has definitely gained popularity, but it’s important not to oversimplify the idea of changing behavior or achieving success. That said, manifestation meditation can help you build a positive mindset, boost motivation, and give you more confidence in your life’s direction.
Manifestation vs. Traditional Meditation
So, how is manifestation meditation different from traditional meditation? Well, traditional meditation usually focuses on mindfulness, being present in the moment, and not getting attached to any specific outcomes. It’s all about observing your thoughts and feelings without holding on to them, as Metro-Midkiff explains.
Benefits of Manifestation Meditation
If you’re thinking manifestation meditation sounds a bit too “delulu” to be true, it’s worth noting that positive thinking and meditation actually do have some real benefits.
Although there isn’t much solid research on the specific benefits of manifestation meditation, many people report feeling these positive changes:
Reduced Stress and Anxiety
One study found that replacing negative thoughts with positive ones helped reduce worry and anxiety. Feeling less anxious can give you the courage to chase your dreams and goals.
Better Performance
Manifestation shares similarities with mental imagery, which has been shown to help people improve performance. By vividly imagining yourself succeeding at a task, you can boost outcomes in areas like school, work, or even sports.
Increased Mental Clarity
Meditation is great for improving focus. By learning to observe and control your thoughts, you can enhance your ability to stay focused and organized.
More Positive Mindset
Practicing manifestation can help you develop a more positive and optimistic outlook. It’s not just wishful thinking – studies show that thinking positively can truly help you cultivate a more hopeful and resilient mindset. One study even found that an eight-week positive thinking program led to major improvements in people’s resilience and overall satisfaction with life.
Getting Started With Manifestation Meditation
Before diving into manifestation meditation, it’s important to get the basics of meditation down first. Meditation is a technique that helps you become more aware and focused.
There are different types of meditation, but starting with a simple one is a great way to begin. Here’s how you can do it:
- Find a quiet spot with no distractions.
- Get comfortable – you can sit cross-legged on the floor or on a chair.
- Focus on your breathing – take slow, deep breaths in and out.
- As you breathe, notice any thoughts that pop up.
- If your mind starts to wander, gently bring your focus back to your breath.
According to Melissa Hoffman, a life coach and hypnotherapist, the best time for manifestation meditation is right when you wake up or just before bed. This is when your brain is in a more relaxed state, with slower alpha and theta waves. This makes it easier to tap into your subconscious mind and improve your manifestation practice.
Step-by-Step Guide to Manifestation Meditation
Once you’ve got the hang of basic meditation, it’s time to add some manifestation magic to your practice. Ali Levine, a certified breathwork facilitator, shares a few beginner-friendly tips to get started:
1. Start with deep breaths
Take a few deep breaths to ground yourself, calm your nervous system, and let go of stress. Levine says, “We can’t meditate if we’re in fight-or-flight mode or feeling tense.”
2. Spend time outdoors (if you can)
If possible, step outside and connect with nature. Even simple things, like taking off your shoes and feeling the ground beneath your feet, can help center your mind.
3. Set your intentions
Grab a journal and write down what you want to focus on during your meditation. Putting your goals into words can make them feel more real.
4. Get comfy and relax
Find a cozy spot, close your eyes, or choose a calming focal point. Place one hand on your heart and the other on your belly. Let yourself relax as you take slow, deep breaths.
5. Visualize a happy place
Picture yourself somewhere that makes you feel happy, peaceful, and positive. Imagine it as vividly as you can while sitting quietly and allowing yourself to absorb the good vibes.
Levine also suggests trying meditative activities like walking meditation. Here’s how:
Take a slow, intentional walk. Focus on your movements, notice every sensation in your body, and soak in the beauty of nature around you. “Let yourself shift into a different state of being as you walk,” Levine says.
Another powerful practice is visualization. Imagine yourself surrounded by a golden light—filled with whatever you need, like love, protection, wisdom, or guidance. Levine advises, “Do a body scan and notice how you feel with this golden light around you. Then, carry that feeling into your day.”
With these steps, you’re on your way to blending mindfulness with manifestation and making space for positive energy in your life.
Real-Life Examples and Success Stories
Master Svietley, an artist specializing in sacred symbolism, as well as a meditation instructor and philosophy teacher, has seen firsthand how manifestation meditation can help people unlock their full potential. He often uses sacred objects and symbols in his practice, offering powerful focal points during meditation.
“Manifestation meditation isn’t just about thinking positive thoughts,” he shares. “It’s a deep spiritual process that connects you to your divine creative energy. This practice has an incredible way of helping people reach their goals with surprising clarity and purpose. Adding sacred art and symbols makes it even more impactful.”
While manifestation meditation can be transformative, Metro-Midkiff points out that traditional meditation can help you achieve many of the same benefits.
“If you calm your mind and truly connect with yourself, the need to chase worldly desires starts to fade. Interestingly, when you let go of those attachments, it can feel like abundance begins to find you instead,” she explains. “Traditional meditation not only aligns with the goals of manifestation but also brings lasting peace and happiness as a bonus.”
Also Read: How do I Choose the Right Crystals for My Goals?
Other Strategies to Help You Reach Your Goals
Manifestation can be a fantastic way to boost self-awareness and build a more positive mindset. But let’s be real—just thinking about your dreams won’t make them magically come true. To bring your goals to life, you need more than meditation and visualization. Here’s what you can do:
1. Set Clear Goals
Start with specific, realistic goals. Using the SMART method helps: make your goals Specific, Measurable, Achievable, Relevant, and Time-bound.
2. Create a Game Plan
Break your goal into small, manageable steps. Figure out what resources you’ll need, and think ahead about any obstacles you might face so you’re ready to tackle them.
3. Take Consistent Action
Progress doesn’t happen overnight. Focus on steady, small steps forward. The key is consistency and sticking with it, even on tough days.
4. Build a Support System
Surround yourself with people who can cheer you on and help keep you accountable. A buddy with similar goals can be great for swapping tips, motivation, and encouragement.
5. Celebrate Wins
Take time to acknowledge your achievements, no matter how small. Recognizing your progress helps you stay motivated and keep moving forward.
Finally, stay flexible and open-minded. Life doesn’t always go as planned, and you might need to tweak your approach or try something new. Being adaptable makes it easier to handle setbacks and keep going strong.