Turn your greatest desires into reality using manifestation. Here’s how the practice works.
Manifestation, a centuries-old belief about the power we hold within us, continues to resonate today. And no wonder: There’s something profound and compelling about the idea that you can use your mind to quite literally create your ideal life, bringing more of what you desire — such as love, health, and wealth — into it, rather than believing you have little agency or control over your destiny.
Though the concept of manifestation seems simple, there’s much more to understand about how to manifest your greatest desires. Here’s what manifestation is, and what science and experts have to say about how to practice it effectively to bring about change in your own life.
What Is the Definition of “Manifest”?
In its simplest form, to manifest is to create. “Manifestation is taking a thought or an idea and bringing it into physical reality,” Brett Sorel, RDN, holistic healer and mindset coach, tells DailyOM. Using manifestation techniques, you might be able to realize the perfect job opportunity or the love of your life, for example.
There’s nothing new about manifestation, which is actually a practice that’s thousands of years old, says Jenelle Kim, doctor of acupuncture and Chinese medicine, licensed acupuncturist and author of Myung Sung: The Korean Art of Living Meditation. Kim tells DailyOM that manifestation is rooted in ancient Chinese medicine. “Manifestation is based on the understanding that everything in the universe is interconnected, and made up of qi (‘chi’) or vital and vibrational energy,” she says.
Because energy is everywhere — from your physical body to the trees to the flowing grass in the wind — Kim notes that manifesting provides a way to integrate ourselves further into that energetic fabric. In doing so, we can more easily call upon the things that we want in life. And it all starts with our thinking patterns. “Manifestation is based on the idea that by focusing on negative or positive energy, people can bring negative or positive energy and experiences into their life,” she says. Manifestation provides wonderful results because we’re focusing on our hopeful, not pessimistic, beliefs.
Interested in learning more? Check out You Are What You Think
How Do You Manifest Your Dreams?
According to Sorel, we’re constantly manifesting — even if we don’t realize it! She notes that to consciously manifest means that you’re working with both the energy that Kim mentions above and the “universal laws”: a universal system that dictates how energy flows. One of these “universal laws” is the Law of Attraction. It’s the notion that like attracts like, and science backs up its potential. We already know that having a “glass half full” mindset can benefit our moods and our health, and practicing daily gratitude, a key factor in the Law of Attraction, for two weeks increased subjective happiness and decreased depression symptoms, according to a randomized study.
Katie Jones, manifest coach and founder of the spiritual podcast Womanifester, explains that the manifesting process stems from one thing: belief. “Your life is a reflection of what you believe you can have,” she explains to DailyOM. “Once you believe you can have something, the universe and your subconscious mind work together to bring you the people, opportunities, and conversations that get you closer and closer to your dream.”
Research shows belief can help create reality. Tapping into the mind-body connection can restore belief in self-worth and strength, important tools for healing from physical wounds. Another study suggests that body positivity and self-compassion — basically, the belief that one is beautiful — are key factors in managing a healthy physical weight.
Successful Manifestation Requires Action, Too
There are 12 different universal laws that all factor into manifestation, according to Sorel, including not just the well-known Law of Attraction, but also the Law of Divine Oneness, Law of Energy or Vibration, Law of Cause and Effect, and more. When you properly manifest your desires, you engage with all 12 of the laws, harnessing their power on your behalf.
However, “an important piece of manifestation that many people miss is the Law of Action, which states that you must take action to change your circumstances,” Sorel says. For example, to manifest more money, the Law of Action states that you must create opportunities for money to flow, instead of waiting for them to come to you. When you combine your own inner strength, outward actions, and positive thinking with the energy of the universe, you’ll be unstoppable.
How to Start Manifesting Today
Remember that Jones said at its core, manifestation stems from believing that you can have something. Here’s how to guide the universe and your subconscious mind to work together to bring you your dreams.
Visualize: This simple and effective practice requires you to picture what life would be like if you already had your desire. According to Sorel, visualization is basically a shift in mindset. If you start believing that you already have what you want, you’re setting your manifestation in motion. Taking the time each day to sit quietly and imagine that you’ve already achieved your greatest hopes and dreams, in as much detail as possible, will help you get them. Many athletes use this visualization technique to prime themselves for success during competition, but it’s helpful for everyone.
Writing/Journaling: Jones suggests a journaling practice she calls “future scripting.” During this exercise, pretend that you already have your intention. Then, write out what you’re experiencing, what your life looks like — with feeling! Much like the visualization technique above, where you allow your mind to believe you already have what you want, journaling from this position of strength also opens up amazing opportunities for you in the future.
Another popular journaling technique is the 3-6-9 manifestation method that’s trending on TikTok — where TikTokers like Maddie Cleary are prompting manifestors to write their specific goal three times in the morning, six times in the afternoon, and nine times in the evening, every single day. The #369Method, credited to Karin Yee, uses divine numbers to amplify the power of your mind. On her blog, Yee suggests being as specific as possible with your goals (see a theme here?). Yee writes, “Instead of saying ‘I want to manifest a dream job,’ write ‘Thank you for this amazing job that brings satisfaction, joy, financial freedom, and love and amazing people into my life.’”
Meditating: This method asks you to close your eyes, ground yourself, and meditate on your desire. Journaling and visualization are active manifestation methods, but meditation encourages you to find stillness and focus on the feeling of having what you want — which is a key to manifestation success. Meditating on the feeling of gratitude can accelerate the process.
How Long Does Manifestation Take?
Expect to work on the universe’s timeline — not yours. Sorel explains that there is no time frame for manifesting. She also says it’s most necessary to send out your desires and then release them of pressure to perform. When you put your intention out into the world and let it go, you trust that it’s taking its course.
Experts agree that if a desire isn’t manifesting, it’s best to re-evaluate why it is your intention to have it. Re-identifying the root of the intention can help you find your way back to it. You might also ask yourself whether it is truly important to you. If you decide it isn’t, this may explain why it wasn’t manifesting for you.
How to Set Realistic Expectations
Jones suggests that beginners may wish to start with a very small intention, such as someone bringing you flowers or a free smoothie. “As you start to see these things manifest before you, you'll gain confidence in how the universe responds to your beliefs and intentions.” With time, you’ll feel comfortable and deserving of focusing on your bigger life goals.
Ultimately, our job is to flow with the universe, not figure it out. So the most realistic expectation is to recognize that we aren’t in control of the “how” or the “when” — but to trust that something amazing is on the way. “Even if we may not achieve the outcome we had set out for initially,” Kim says, “the universe may be opening another door that we did not necessarily see.”
