May 2025 Newsletter

Manifestation meditation has popularly come to be recognized as a method of turning thoughts into reality. Even though it’s often associated with the Law of Attraction and promoted by self-help culture, some new research in psychology and neuroscience suggests that there may be more to this practice than mere wishful thinking. I have always been a huge believer in ‘like attracts like’ and ‘the energy you put out is the energy you will receive’, manifestation meditation is yet another tool that has scientific backing in making your goals come true.

What is manifestation meditation? 

In its purest form, manifestation meditation is a focused practice of visualization of what one desires while in a meditative state. Rather than wandering daydream-like, individuals focus on what they wish to achieve—whether good health, career success, or emotional well-being—while engaging in slow breathing, relaxation, and present-moment awareness. The concept is that repeated visualization with mindful emotional and cognitive realignment can impact one’s actions and thoughts to realize those goals.

The Psychology Behind It

Manifestation meditation is not magic—it’s psychology in action. Cognitive-behavioral theory shows us that what we think directly influences our feelings and actions. By continually visualizing good things coming our way, we condition our brains to be aware of possibilities and behave in ways that make the possibilities occur. You are literally training your brain to make your goals come true. A study in the *Journal of Applied Psychology* (Taylor et al., 1998) discovered that mental simulation—particularly process-oriented (i.e., the steps to accomplish a goal)—improved performance more than outcome-oriented. This is consistent with the notion that manifestation meditation works best when it involves action-oriented visualization.

Neuroscience of Visualization

Brain scanning studies also show that visualization activates the same brain networks as actually doing the activity in real life. That is, if you vividly visualize something, your brain responds in the same manner as if you are doing it in real life. This is known as *neuroplasticity*—the ability of the brain to reorganize itself based on repeated experience and thought. Pretty hard core, right? Don’t make this complicated, this just explains the legit science of this. I would include the research of studies such as A *Neuropsychologia* study (Guillot et al., 2009) but that’s just too much!

Emotional Resonance and Belief

Manifestation meditation uses the power of emotinos as well. Emotions are powerful motivators and when you feel emotionally invested in an outcome you desire, your brain releases dopamine—a reward- and motivation-associated neurotransmitter. The more emotionally invested you become, the stronger your likelihood of continuing to push toward your objectives despite adversity. Moreover, research on the *placebo effect* shows that belief is responsible for bringing into existence. Though manifestation is not a placebo, the mechanism is the same: belief triggers perception and perception determines action.

How to Practice Manifestation Meditation: TWO WAYS:

WAY #1: the harder way – self directed:

1. Find a quiet place. Sit in a comfortable position and begin by focusing on your breath.

2. Clearly state an intention. Define what you want to create in your life (e.g., “I want to be a more confident speaker”). 

3. Visualize success. Picture yourself having attained the result successfully. Engage all five senses in the visualization.

4. Accept the feeling. Picture feeling the pride, joy, or serenity of success.

5. Apply affirmations. Support the visualization with positive affirming thoughts (e.g., “I am confident and clear”).

6. Practice consistently. Consistency strengthens the mental and emotional channels used.

WAY #2: the easy way – use an APP:

I have been using INSIGHT TIMER app (for iphone and android) for years. This is by far THE BEST app for any form of meditation. Do yourself a favour and download this app and use it! You can search any form of meditation you want. In this case, search ‘manifestation meditation’ and choose which instructor suits you best. You may have to try several until you find a voice and practice that suits you best. The best part of this app? IT’S COMPLETELY FREE!

Last Thoughts

Although manifestation meditation will never replace effort or work from the outside, it can be an effective inner driver. By focusing your mind, aligning your emotions, and creating a map in your head for success, you’re not just hoping things happen—you’re conditioning your mind and body to help make them happen. What would be the worst thing that could happen with giving this a try? It doesn’t work for you. The best outcome? You achieve success. Do it. It’s free. What can it hurt?