If you're not manifesting already here's how to start. 3 steps to begin your practice
Though the practice of "manifesting" may not be backed by robust science and has garnered its share of critics over the years, the law of attraction is very popular and has been around for a long time.
The principle stems from an ancient Eastern philosophy that was first referenced in the West in the 1850s by American spiritualist Andrew Jackson Davis. Manifesting has been praised by everyone from Ralph Waldo Emerson to Oprah Winfrey, with reminders to review one's vision board or repeat daily affirmations regularly permeating across social media. Even without such reminders, though, "consciously or unconsciously, we manifest all the time," says Lalah Delia, a wellness educator and author of the mindfulness and self-care book "Vibrate Higher Daily."
Experts say understanding what manifesting is, and what it is not, is crucial to be able to recognize its influence and unlock its potential for more purpose-driven goal setting.
What is manifesting?
Though manifesting means different things to different people, "at its core, manifesting is the belief that we have the power to shape our own reality," says Amanda Darnley, a psychologist based in Philadelphia. Darnley says the steps a person goes through to manifest "can have a profound impact on your beliefs about yourself, your world and your future."
Kim Polinder, a relationship coach in Long Beach, California, and host of the podcast “Engineering Love," explains that though the process isn't religious per se, "manifesting can be considered spiritual in that many believe that the universe or higher forces at play help bring about the manifested intentions."
Above all, "manifestation is about taking control of your life, becoming the hero of it, and creating the life you desire," Delia says. "This is important because it puts us in the driver's seat of our life, allowing us to mindfully create something that is deeply meaningful and fulfilling."
How to manifest
"Manifestation is a potential we all have," Delia says. "The key, however, is to begin to manifest consciously and intentionally." The three-step process:
Step 1 is "clearly defining what you want and breaking it down into small, achievable steps, then keeping those goals at the forefront of your mind," Darnley says. That's where setting daily intentions, personal affirmations and vision boards come in.
Step 2 is getting to work on whatever is within your control. "Co-creating means acknowledging the opportunities that arise and taking action towards reaching your goals," Darnley says. Part of that is believing you have the power to achieve your goals in the first place.
Step 3 is marking progress and appreciating successes along the way. "Cultivating gratitude and remaining attuned to your progress, no matter how small, essentially shifts your perspective to a 'growth mindset' where you're looking for ways in which things are going well and viewing setbacks as minor challenges or redirections rather than getting bogged down by them," Darnley says.
What are the benefits of manifesting?
Though such steps may not be scientifically backed under the name "manifesting" ("There is no empirical evidence or peer-reviewed research that supports the idea of manifesting from a scientific point of view," Polinder says), the power of the process is in the eye of the beholder, she says, and following such steps have proven beneficial to many participants.
"There is a significant overlap with the core tenets of manifesting and the psychology of change," Darnley says. For instance, she says, there is abundant research in psychology that "touts the importance of setting clear, achievable goals, taking consistent action and maintaining a growth mindset − all of which is part of the manifesting process."
In other words, for many people, manifesting is simply about setting goals and visualizing what they want to happen before they roll up their sleeves and work to make it so. But, Darnley says, part of that process also means accepting things outside your control.
"The fact of the matter is that sometimes bad things happen to good people ... and not everything can be manifested," she says. "We are all constrained by the systems we live in."
Polinder agrees and says manifesting also requires you to be realistic about expectations.
"Contrary to popular belief, we can’t manifest ‘anything’ we desire," she says. "For example, there is no way I can manifest being a professional basketball player at age 51." Losing sight of this and then failing to fulfill something envisioned, she says, can spark feelings of unworthiness, shame, self-blame or even a sense of being abandoned by God or by the universe.
"With the proper perspective, however, manifesting can be a helpful tool in helping you focus and clarify your goals," Polinder says. Of course, "reaching one’s goals still involves the elbow grease of putting in the time and effort to achieve your desires."
This article originally appeared on USA TODAY: How to manifest in three easy steps, plus benefits
