Meditating and Manifesting: A Beginner’s Guide to Setting Intentions
Medical disclaimer: This article provides general educational information about meditation, intention setting, and sleep habits. It does not provide medical advice, diagnosis, or mental health treatment. Meditation and lifestyle routines cannot cure sleep disorders or other medical conditions. If you experience persistent insomnia, anxiety, or depressive symptoms, consult a qualified healthcare provider.
People always want to find a way to manifest there desires. You may come across things such as third eye chakra affirmations and they will all promise you results overnight. With so many crazy claims it’s difficult to tell what’s true and what is not. Some will tell you that if you can think it you can have it. Others say that it’s just wishful thinking.
Somewhere in the middle is healthy. Meditating can allow you to become more aware of your thoughts. Which then allows you to think about what you want. You can also take steps towards achieving your goal. There is no promise of any specific outcome.
Below I will explain how you can use meditation to help you manifest. As a form of self reflection you can learn a quick 5 minute technique. How to take your intentions and turn them into actions and what NOT to do when trying to manifest.
For me, it’s really about selecting your route when you set an intention. You never know what will happen in the future, but taking time to sit quietly can allow you to realize what your intentions may be. It’s what you do after that that makes it an intention. Take even the smallest step toward your intention.
What Does Meditating and Manifesting Mean?
Meditating can consist of focusing your mind or having a clear state of awareness. Some types will focus on your breath. There are others that use a mantra or word/phrase/sound or a guided meditation. There is no need to clear your mind when meditating. Just become aware of where your mind is drifting and bring it back when you choose.
According to the National Center for Complementary and Integrative Health (NCCIH) meditation is a practice that uses the mind and body. There have been many studies done on meditation to treat: stress, anxiety, depression, pain and sleep. Some studies show it can be helpful and some don’t. It should not be used as a replacement for medical advice.
When people talk about manifesting they typically mean attracting what you desire in to your life by thinking about it. There are some beliefs that believe you can manifest by using your energy or through metaphysics. But you could argue that if you think about something you are more likely to see opportunities in front of you.
You may decide that you want to find a new job. Once you make that decision you may start to see job openings. People that you could reach out to or things you can learn to better your chances. Finding an opportunity doesn’t mean you’ll get what you want. But it’s a step in the right direction.
By meditating and setting an intention you are not asking the universe to give you what you want. You are taking the time to sit with what you want and figure out steps you can take.
Can Meditation Help with Manifestation?
You cannot control stock prices or make other humans do what you want them to. There is no scientific evidence that you can force the world around you to give you what you desire just by thinking about it.
It can be beneficial to include meditation into your life when trying to achieve a goal. It allows you to take time to sit and think about what you want. Become aware of how you’re feeling and what steps you can take to better your situation. When practicing mindfulness you’re learning to refocus your mind. This can allow you to become accustomed to directing your thoughts.
Sometimes when thinking about goals we become fearful of not being able to reach them. Or become frustrated with ourselves. Learning to observe these feelings can help you step back from what you’re feeling. It won’t fix all of your negative emotions but it can allow you to take a step back.
So no you aren’t going to manifest anything by meditating. You will learn to take time to sit and think about your next steps. Which you will still have to act on yourself. Along with other factors you may not be able to control.
The “Pause, Picture, Plan” Method
Here is a simple method you can use when meditating to help you manifest.
| Step | What to do |
|---|---|
| Pause | Sit comfortably and notice your breathing or another neutral sensation. |
| Picture | Reflect on a quality, value, or goal you want to develop. |
| Plan | Choose one realistic action you can take today. |
Need some help with manifesting? Try out this quick 7-minute practice. Learn more here.
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1. Sit comfortably
Your eyes can be open or closed; just have your gaze be relaxed. Drop your shoulders if that is easy for you. Breathe naturally.
Take two to three minutes to focus on your breath. Feel your breath entering through your nose or your stomach rising and falling. When you become aware that you are thinking, simply acknowledge that and refocus your attention on your focal point. Do not berate yourself for thinking or feel that you should feel relaxed.
If focusing on your breath does not sit well with you, pick another focus point. Maybe you focus on your feet touching the ground.
2. Envision
Think about a trait you would like to gain, a skill, or even where you want to focus your energy. Do not limit your thought to a single thing you want to happen. Think about the type of person you want to be in your daily life. Envision yourself being mindful while working on a difficult task, establishing good habits, or even communicating in a hard conversation.
There are those who like to envision words that represent what they want. Some may like to think of their core values or have something practical they want to achieve. We have an article that covers this more in-depth here: Visualization and Manifestation: What Works Best.
It’s not required to visualize. If this feels too much for you, use a word or value that you want to focus on.
3. Act
Ask yourself, “What is something I can do today that will benefit me in reaching my intention?“
Make sure it’s something you have control over. Send an email, set a timer to study for 20 minutes, make a healthy lunch, or even list out what you need to do for your project. Make it detailed enough so you know that you completed it.
A Beginner-Friendly Five-Minute Meditation
Here are some steps that you can follow to start meditating in just five minutes. Modify it to fit your needs.
Minute 1: Settle into your body
Sit comfortably with your spine straight. Have your hands rest on your lap and feet on the floor (if applicable). Close your eyes or have a relaxed gaze.
Feel yourself being supported on whatever you are sitting on. Breathe normally. You don’t have to breathe in a certain way.
Minute 2: Notice your breathing
Let your breath fall into a rhythm. Become aware of your stomach rising and falling or the feeling of air moving around your nose.
Once you become distracted by your thoughts, you can say “thinking” in your head. Then refocus your attention on your chosen focus. There will be many times that you become aware of your thoughts, and that’s okay. Don’t fight them.
Minute 3: Introduce an intention
Think of an intention that you want to focus on that day. Some examples could be:
- I want to be patient.”
- “I want to be focused during my work.”
- “I will think before I act.”
You can repeat your intention a couple of times if you’d like. Just don’t force yourself to feel anything.
Minute 4: Rehearse a moment
Visualize yourself using your intention at some point in the day. Maybe you want to be patient today. Visualize yourself being patient at your job or with your family.
Focus on what you are trying to accomplish, whether it’s listening to someone or staying calm. Remember that you are only imagining this, and it may not play out like that in real life.
Minute 5: Choose your next action
Pick an action that you can physically do when you get up from meditating. “I’m going to write an outline for my project today,” or “I’m going to go for a 15-minute walk after I eat.”
Become aware of your surroundings. Wiggle your fingers and toes and open your eyes. Jot down your action if you want to hold yourself accountable.
Journaling can also be helpful if you like to write down your intentions. Learn More Here: Scripting Manifestation: How to Start
Turn Intentions into Practical Steps
An intention can remain abstract unless you connect it to an action. These examples show how to make that connection.
| Broad goal | Reflective intention | Practical action |
|---|---|---|
| Career growth | “I will practice confidence and express my ideas clearly.” | Draft a concise proposal email and choose a time to review it. |
| Health and energy | “I will listen to my body and treat it with care.” | Prepare a balanced lunch or take a short break from your screen. |
| Financial security | “I will pay attention to my spending and make thoughtful choices.” | Review recent expenses and note recurring costs to reconsider. |
Career progress
Desire: “A well-paying job will find me as an executive.”
Grounded intention: “Today I will show up to my job with curiosity. I will speak my mind with kindness and act with integrity.”
Practical next step: Edit two lines on your resume or reach out to someone you admire and ask them about something going on in their field.
Health and energy
Desire: “I will manifest optimal health.”
Grounded intention: “I will take care of my body and listen to what it needs.”
Practical next step: Stretch during your workday. Fill up a water bottle to have at your desk. Do whatever you need to do to feel better about this. Also, follow the guidance of your physician.
Financial stability
Desire: “Checks will find their way to my mailbox.”
Grounded intention: “I will become more mindful of my money and where I’m spending it.”
Practical next step: Look over your bank statement from last month. Find a subscription you’re not using and cut it. If it feels right, set an amount that you would like to save. For more on separating financial myths from practical habits, read How to Manifest Money: A Practical Guide.
Morning Meditation and Evening Practice
There isn’t a right time to meditate. Find what works for you.
Morning meditation
When you wake up, you can meditate to take a moment and think about how you’d like to spend your day. Pick an intention. Identify what you want to get done today or how you feel when you wake up before jumping into texts, etc.
You can also do this with sunlight or a to-do list. It’s up to you. Your intention is just that: an intention.
Evening practice and sleep
You can spend your night focusing on how your day went and getting ready to sleep. If you find that you become energized when thinking about goals or intentions, try doing this earlier in the night.
Sleep has been shown to affect people throughout the day. There are many habits you can incorporate into your life to help promote good sleep but won’t cure you of sleep disorders.
Seven Practical Sleep Habits
The CDC’s sleep guidance recommends habits such as keeping a consistent sleep schedule and creating a relaxing sleep environment. The National Heart, Lung, and Blood Institute also offers healthy sleep guidance. These habits may support better rest:
- Have a set sleep schedule. Go to bed and wake up at similar times every day, including on weekends. Try to have your weekdays and weekends be no more than one hour different, according to the NHLBI.
- Wind down. Start a wind-down process to slow your brain down from being busy at work or doing things that excite you. Read, listen to music, stretch. Whatever works for you.
- Ensure your sleep area is comfortable. As much as possible, make your room comfortable for sleeping: dark and quiet. What temperature feels best for you? Change your room to help you sleep better.
- Turn off electronics. The CDC says at least 30 minutes before bed. Maybe turn them off even earlier if you feel it helps you fall asleep.
- Limit caffeine. Everyone is different with caffeine and sleep. The NHLBI says that caffeine can stay in your system for up to 8 hours. So if you find that you’re not sleeping well, limit your caffeine in the evening.
- Alcohol and meals. Alcohol can make you drowsy but may cause you to wake up more at night. Also, eating too late may not allow your body to sleep well.
- Use your bed only for sleep. If you work or study on your bed, maybe stop. Watch TV in another room. Do what’s best for you and your sleep.
Check out our article “Sleep Hygiene Practices: 7 Habits for Better Rest” to learn more about routines. Talk to your doctor if you continue to have trouble sleeping.
Meditation, Abundance, and Symbolic Reflection
There are some who want to meditate for abundance. Abundance is used in many self help books to represent money and or more of what you desire. Others will define abundance as being able to see what is working for them or find more opportunity and lack less control over having less.
If abundance is not a term that works for you you can leave that out. Just stay focused on things you can reflect on or do. Meditating for something to happen can only do so much.
There are 3 things you can reflect on.
| Focus | How to practice |
|---|---|
| Present gratitude | Notice two or three things you appreciate, such as clean water, a safe place to rest, or support from someone you trust. |
| Past effort | Recall a challenge you worked through. Consider the actions, support, or skills that helped you respond. |
| Receptivity | Remind yourself to stay open to useful feedback and learning while using your judgment. |
These reflections may cause you to think of something else for the moment. These won’t solve problems or help you receive an opportunity. Take these as suggestions and then think if there is anything you can do for your benefit.
Common Mistakes to Avoid
Treating thoughts as guarantees
Just because you’re thinking about something doesn’t mean it will happen in your life. Good things don’t automatically come to you just because you had a positive thought, and bad things don’t happen because you thought of a bad one. Take those thoughts and figure out what you can do in your life.
Blaming yourself when plans fail
There are many manifestation that talk about you attracting negative things because you didn’t manifest at a “higher vibration.” While this may be true for some, it can create unhealthy thoughts if everything you think goes wrong is because of your thoughts. You can fall ill, have accidents, get fired from your job, or your relationship can fall apart. There are so many things that can happen in life that are not in our control.
Take what you can from the situation that did not work out.
Replacing action with daydreaming
Sometimes sitting quietly and thinking of your dreams can become your favorite thing to do. Sitting and thinking can be less stressful than taking action to better your life, whether it be getting an education, speaking to someone about money, or trying to apply for more jobs. Meditation can allow you to relax and prepare for these actions but shouldn’t be used to avoid taking action.
Forcing yourself to feel positive
You don’t need to be in a state of bliss to sit and meditate. Don’t put yourself under that pressure. There will be days you may sit down and not feel relaxed. Sit and notice that you’re bored or sad or sleepy, and take that knowledge with you.
Third Eye Chakra Affirmations
As we mentioned earlier, people believe in many different types of symbolism when it comes to meditation. The third eye chakra is one of many people meditate on.
The third eye chakra, or Ajna chakra, is said to open your mind and allow you to see things with clarity. While modern neuroscience has found ways to study our brain and nervous system, we can’t say for sure that there is an energy that resides in your third eye. Here are some affirmations you can use to help guide your thoughts.
You might try:
- “I am learning to see things as they are and not react.”
- “I am learning from each experience that comes into my life.”
- “I can balance my intuition and logic.”
- “I am able to accept truths about my life.”
Use these as ways to help guide your thoughts. By repeating these third eye chakra affirmations, you aren’t going to gain the ability to know what will happen in your future, but they can remind you to stay focused on the task at hand.
What If Your Intention Does Not Happen?
There will be times when things don’t go as you expect. Maybe you trained for months to run a marathon and got injured. Or maybe you spent hours preparing for a job interview and lost that position. There are also times when you may just change your mind.
If your intention doesn’t come true:
- Accept that it didn’t work out. Try not to cover your sadness or anger with happiness. Sit and notice how you feel.
- Think about what you could have done differently. Did you take enough time to prepare? Is there something you could have changed in your life to achieve this?
- Find a lesson that can help you in the future. Did I not practice enough? Was my expectation too high for this time period? What can I work on?
- Know if you want to continue working towards your goal or move on.
Just because your intention didn’t work out doesn’t mean you did something wrong while meditating. Just learn from it and move on to your next goal.
Frequently Asked Questions
What does it mean to meditate and manifest?
Using your meditation practice to think about something you want in your life. You can then take action to receive that goal.
Can you manifest through meditation?
By taking the time to meditate, you can help yourself think of what you want to receive in your life. There are many steps you can take to receive what you desire, but meditation won’t do it all for you.
How do I meditate to manifest something?
Sit down in a comfortable position and begin focusing on your breath. Think of something you would like to receive or want to work on in your life. Once you’ve taken some time to reflect, pick one thing you can do to achieve that goal.
What should I focus on when manifesting through meditation?
Something you can take action towards, whether it be becoming patient, more confident, or receiving that degree. Think of something you love about your life or remember a time you overcame something.
How long should I meditate when trying to manifest?
You can start with as little as 5 minutes and increase the time if needed. There isn’t a specific time you should be meditating to receive your goals.
What’s an easy way to meditate and set an intention?
Pause, picture, and plan. Take some time to pause and become aware of your breath. Picture something you want to become or receive. Then plan one thing you can do today to achieve that goal.
Should I visualize what I want when I meditate?
Visualization is another tool you can use while meditating. Try to visualize yourself doing the steps to achieve your goal, not just receiving it. If you can’t visualize what you want, think of a word or value that represents your goal.
What should I do once I’m finished meditating?
Pick one thing you can do in your life that will allow you to receive your goal, whether it be sending an email or studying for 20 minutes.
Will I receive what I want by meditating?
There is no guarantee that you will receive what you want just by thinking about it. You have to take steps to receive what you want. There will be times when you do everything you can and it doesn’t work out.
What if I don’t receive what I was manifesting for?
Take the time to grieve that it didn’t work out for you. Learn from the experience and decide if you want to try and work towards your goal again.
That’s all I take away from this. Meditation doesn’t have to be deep. Think about what you want and do one thing to better yourself today. You may never get everything you want, but you can always learn and do something about it.
Conclusion
Meditation allows you to pause and think about what you want in life. It will not allow you to manifest anything you desire. But you can use meditation as a tool to clear your mind and decide on what you will do next.
I try to “Pause, Picture, Plan.” Symbolic affirmations work for some people; use what works for you. Also, find a sleeping technique that works for you. Get comfortable, pick something to meditate on, and decide what one thing you can do today.
Need some help with manifesting? Try out this quick 7-minute practice. Learn more here.
Affiliate Link: I may receive a commission from purchases made.
