Can You Create the Life You Want Through Manifestation Meditation?
How powerful is positive thinking, really?
Verywell Mind / Getty Images
Reviewed by Rachel Goldman, PhD, FTOS
Manifestation meditation is a self-help approach to achieving goals through visualization and intentional thought. During manifestation meditation, you utilize meditative techniques to focus on visualizing goals and outcomes. The hope is that it will help align your thoughts and emotions so that you'll be better prepared to bring about the changes you hope to see in your life.
"Manifestation meditation differs from traditional meditative practices in which the ultimate goal is to achieve an inner calm and connection to your true self," explains Radha Metro-Midkiff, a certified life coach and executive director for the Integral Yoga Institute New York.
At a Glance
Manifestation meditation is a growing trend that combines the positive thinking of manifesting with the ancient practice of meditation. While social media might be overflowing with manifestation success stories, it's important to distinguish between the real potential of this technique and the hype surrounding it.
Keep reading to learn more about how you can use manifestation meditation to foster greater positive thinking and visualize your success–while recognizing that reaching your goals also requires motivation and effort.
Introduction to Manifestation Meditation
Manifesting what you want has become a popular approach to self-help and goal attainment, particularly on social media. A quick scroll through TikTok or Instagram will reveal hundreds of posts devoted to this idea.
Definition
Manifestation is a technique that involves focusing your thoughts on the goals and outcomes you are trying to achieve. Manifestation meditation involves incorporating these manifestation strategies into your meditation practice.
The underlying goal is to "think" your goals and aspirations into reality using self-talk, positive thinking, and visualization.
It's not exactly a new idea. Other popular concepts like the law of attraction are rooted in this belief that how you think plays a role in what becomes your reality. Even therapeutic approaches like cognitive behavioral therapy (CBT) emphasize the powerful impact of thinking on mood and behavior.
But can thinking about your aspirations really bring them to fruition? While the idea that just thinking about what you want can make it happen seems appealing, the reality is that things sometimes work out differently than we hoped.
While manifestation meditation has certainly gained much traction in popular culture, it's important to exercise caution to avoid oversimplifying behavior change and success. However, manifestation meditation does have the potential to cultivate a positive mindset, boost motivation, and help you feel better about your direction in life.
Manifestation vs. Traditional Meditation
So how is manifestation meditation different from traditional meditative practices? "Traditional meditation often emphasizes mindfulness, presence, and detachment from specific outcomes. It encourages practitioners to observe thoughts and sensations without attachment," Metro-Midkiff says.
Benefits of Manifestation Meditation
If you're tempted to write off manifestation meditation as too delulu to be trululu, it's important to remember that positive thinking and meditation have been shown to have very real benefits.
While there is little empirical research on the potential benefits of manifestation meditation, some of the perceived benefits that people commonly describe include the following:
Reduced Stress and Anxiety
In one study, researchers found that replacing negative thoughts with positive ones effectively reduced feelings of worry and anxiety.
Feeling less anxious and worried can also give you the fearlessness to go after your hopes and dreams.
Takeaway
Challenging and reframing our thoughts is part of cognitive behavior therapy (CBT), an evidence-based treatment for many conditions including anxiety and depression.
Better Performance
Manifesting shares some qualities with imagery, which helps people improve performance by vividly imagining themselves carrying out a task. Research has shown that engaging in this type of activity can positively impact outcomes in various domains, including school, work, and athletic performance.
Increased Mental Clarity
Meditation can be a helpful tool for improving mental focus. An important part of meditation is observing and learning to focus your thoughts. This can be a great way to improve your ability to control and direct your thought processes.
Takeaway
Combining meditation with manifestation can be an excellent way to clarify your goals and better understand what is important to you. Meditation also has a wide range of other positive benefits, ranging from decreased stress to increased self-awareness.
More Positive Mindset
Proponents of manifestation suggest that engaging in this type of thinking can foster a more positive, optimistic mindset. This idea is more than just wishful thinking–evidence suggests that thinking positively is a great way to cultivate a more positive outlook.
One randomized controlled trial found that an eight-week positive thinking intervention led to significant improvements in thinking, resilience, and life satisfaction.
Getting Started With Manifestation Meditation
Before you start manifestation meditation, it's important to master the basics. Meditation is a mind-body technique that creates heightened awareness and focused attention.
There are many different types of meditation, but a simple, basic meditation is a good place to start. You can do this by:
Finding a quiet spot that is free of distractions
Getting in a comfortable position, which might involve sitting cross-legged on the floor or on a chair
Focus on your breathing as you slowly inhale and exhale
As you breathe, pay attention to your thoughts
If you notice your thoughts wandering, gently redirect your attention back to your breathing
According to Melissa Hoffman, a life coach and hypnotherapist, the best way to use manifestation meditation is to practice it when you first wake in the morning or before you go to sleep at night. The brain's slower, relaxed alpha and theta waves are more prominent during these times. As a result, you're better able to access your subconscious mind, which can improve your ability to manifest effectively.
Step-by-Step Guide to Manifestation Meditation
Once you've mastered basic meditation, it's time to incorporate manifestation into your meditative practice. Ali Levine, a certified breathwork facilitator, recommends some tips for those who are getting started with manifestation meditation:
Take some deep breaths: "Take a few deep breaths to ground yourself, regulate the body, and calm your nervous system. We can't meditate in a fight or flight state or if we are stressed out," Levine explains.
Go outside (if you can): If possible, try spending a little time in nature. Taking off your shoes and putting your feet on the ground can be a helpful mindfulness practice.
Write down your intentions: Get out a journal and write down your intentions for your meditation.
Get comfortable and relaxed: Levine recommends closing your eyes or picking a focal point. Place one hand over your heart and one over your belly, then allow yourself to feel your body relax as you breathe deeply.
Visualize a place that helps you feel good: Vividly imagine yourself in a place that brings you joy and other positive emotions while you sit in silence and receive.
Levine also recommends other mind-body, meditative practices to help you achieve your goals and manifest what you want in life, including walking meditation. "Take a slow walk. Be intentional on your speed," Levine explains. "Pay attention to every sensation in the body, look at nature, breathe it in. Let yourself go into another state of being while walking."
Visualization techniques can also be powerful tools. Levine recommends imagining that you are surrounded by a beautiful golden light filled with protection, wisdom, guidance, love, or whatever you need. "Take a body scan of how your body feels as you have this golden light around you and carry it into your day," Levine suggests.
Real-Life Examples and Success Stories
Master Svietley, a sacred symbolism artist, meditation instructor, and philosophy teacher, has witnessed the power of manifestation meditation in helping people fulfill their potential. In his practice, he also incorporates sacred objects and symbols, which can help serve as focal points for meditation.
"Manifestation meditation, as I’ve practiced and taught, is not merely an exercise of the mind. It’s a profound spiritual engagement that taps into the very essence of our divine creative nature," he explains. "This method has the power to transform lives, guiding practitioners toward achieving their goals with an almost uncanny precision and depth. The integration of sacred art and symbols into this practice significantly amplifies its effectiveness."
Takeaway
Self-doubt can hold you back from visualizing what you hope to achieve. By strengthening your ability to stay in the present moment free of judgment and doubt, you can better envision the future you want without getting bogged down by inner conflict.
While manifestation meditation can be helpful, Metro-Midkiff notes that you can achieve many of the same goals using traditional meditative practices.
"If you calm the mind and realize your true self, all attachment to worldly pursuits will fall away, and at the same time, it will seem like money and fortune will begin to chase you. Thus ultimately, practicing traditional meditation will have the same result as manifestation meditation, with the added bonus of achieving true peace and joy," she explains.
Recognizing Challenges
It's also important to acknowledge that while manifestation meditation can be a powerful tool for visualization, goal attainment, and personal growth, real-life challenges can impact individual outcomes. Systemic issues and structural barriers can affect a person's ability to pursue and achieve goals. Disparities in access, resources, privilege, and community support also create challenges.
Other Strategies to Help You Reach Your Goals
Manifestation can be a great tool for cultivating self-awareness and building a more positive outlook on life. However, it’s important to remember that thinking alone isn’t enough to bring your hopes and dreams into reality. In addition to manifestation and meditative practices, it is also important to:
Set clear, specific goals: Start by choosing clear and specific goals. The SMART goal method helps: a SMART goal is specific, measurable, attainable, relevant, and time-bound.
Make a plan to tackle those goals: Figure out how you will achieve your goal. Break it down into smaller steps, figure out what you'll need to make it happen, and identify obstacles that might get in your way.
Take consistent steps toward reaching your goals: Don’t expect things to happen all at once. Instead, focus on taking small, measurable steps toward your goal. Consistency and perseverance are key.
Find support and inspiration: Having people there to give advice, practical support, and encouragement can help you stick with your plans. Consider finding a friend with similar goals so you can keep each other accountable and inspire one another when your motivation wanes.
Celebrate progress: Make sure that you recognize your achievements along the way! No matter how small your progress, acknowledge how well you are doing so you can keep the momentum up as you keep working toward your larger goals.
Finally, remember to stay open-minded and flexible as you pursue your goals. Sometimes, you may need to adapt your plans or find new ways to cope with challenges. By being open to trying new things, you’ll be more resilient in the face of setbacks.
Frequently Asked Questions
How long does it take for manifestation meditation to work?
How long it takes to start experiencing benefits depends on many factors, including your mindset, emotional state, goals, and expectations. In many cases, you may start to notice greater feelings of positivity and motivation fairly quickly. How long it takes to actually achieve your goals depends on the nature of your intentions and the efforts you put toward bringing them into reality.
How can I stay consistent with manifestation meditation?
Consistency is one of the keys to getting the most out of meditation, Hoffman explains, since the subconscious mind loves repetition. The good news is that even brief meditations can be very effective–research has found that even 10 minutes a day can produce significant benefits. Try to set aside 10 to 20 minutes a day to focus on your manifestation meditation practice.
What are the pitfalls or limitations of manifestation meditation?
Manifestation meditation does have limitations. It's not a way to replace actions, so make sure you don't develop unrealistic expectations about what you hope will happen. Set realistic goals and use manifestation as a tool to help you develop a positive outlook on achieving them.
According to Levine, the limitations of manifestation and meditation are your own. "We block our manifestations from coming through. We limit ourselves by not believing, by not being open. A lot of people have trouble with quieting their mind," she explains.
She recommends visualization and breathwork to help overcome such problems. "You can access higher states of consciousness this way all through the breath, which is a great way to override your mind and your own limiting beliefs," she says.
Can I use manifestation meditation to achieve specific goals?
Combining manifestation and meditation can be a useful tool for building greater self-awareness and focusing on your goals. It's important to remember, however, that thinking alone cannot replace action. Use manifestation meditation to foster greater attention and clarity about your goals, but make sure you take active steps toward making your goals a reality.
Keep in Mind
Manifestation is a compelling practice that offers a way to explore your deepest aspirations. By incorporating aspects of intentional visualization with meditation, you can develop a more positive mindset that can help you stay focused on your goals.
It's important to remember that making your dreams a reality is about much more than just imagining those outcomes. Integrating other strategies into your routine is important, including setting goals, making plans, and consistently taking action to make your dreams a reality.
Read the original article on Verywell Mind.
