At the end of the day, whether you call it manifesting or goal planning, “taking the time to envision what you want and how to get it can help you take the steps to make it happen,” explains Bartz.
What’s not so legit about manifestation?
While it may get you into a positive mindset and help you focus on reaching your goals, the idea of manifestation can fail to acknowledge some of the systemic barriers to success in our society, Bartz points out. “For example, if you want to become an artist, you may feel discouraged that you’re getting constant rejections—but the fact of the matter is that our society doesn’t foster and support many of its artists,” she says.
The concept of manifesting your reality can be problematic at best for members of marginalized communities too. For example, the odds could be stacked against you to succeed in environments where the experiences of Black, Indigenous, and other people of color are not centered. “People may believe that the power to make things happen resides solely within them and their mental energy, but the reality is that there are systemic barriers for people who live with poverty, discrimination, and marginalization, that mere manifesting can’t make go away,” Hawlan Ng, PsyD, a psychotherapist and executive coach based in San Francisco, tells SELF. “Failing” at manifestation could lead to self-blame, and even guilt, among marginalized people—feelings that can be risk factors for anxiety and depression, adds Dr. Ng.
Besides being potentially exclusive and idealistic, other experts feel that manifesting could be leaning too hard on “magical thinking,” almost as a way to bypass dealing with your past and the present. Manifesting can be a tempting way for people to avoid past traumas or difficult situations, but it’s important for many people to come to terms with their pain first before focusing on the future, Dr. Ng says. One way to unpack all of this is to meet with a mental health professional before trying to manifest any new goals, if you’re able (here’s some advice for finding affordable mental health help).
How to manifest in a practical way
Manifestation might not sit well with you, depending on your situation. And, again, looking into your metaphorical crystal ball and wishing for something to occur probably isn’t going to change your circumstances overnight. But if you’d like to give it a shot, there are some guidelines for trying the practice in a way that can support your mental well-being.
Keep in mind that there’s no exact right way to manifest, so your strategy can be whatever you want it to be, as long as it consistently includes inner reflection (to get clear on what you really want for your future) and practical actions (to help get you there), Bartz says. Here are some expert-approved suggestions to get you started.
1. Align your actions with your intentions.
As great as it’d be if a goal came to fruition just because you focused hard on it, manifesting isn’t the same as making a wish—so don’t treat it like blowing out the candles on your birthday cake. “Yes, the intention is important, but action is a necessary piece that can’t be taken out of the equation,” Dr. Fournier says. If your goal is a healthy relationship, for example, this might look like being intentional about putting yourself out there by joining a group (anything from a book club to a softball league) where you could meet new people, rather than simply wishing and waiting for a significant other to one day show up at your doorstep.
2. Write it down—and keep it in your line of sight.
In manifestation, clarity and consistency matter. Making your goal feel tangible—whether by writing it down or building reminders into your routine—can help keep your intention top of mind. Dr. Fournier suggests putting it on a Post-it you’ll see every day or jotting it in a journal if you need privacy. You can also set weekly calendar reminders to check in with your vision. Even a quick 10-minute reflection can help you stay connected to what you’re calling in and notice whether your actions are aligned with that intention.
3. Try speaking your goal out loud.
Like we mentioned, repeating your goal can help reinforce it—but saying it aloud might also surface any underlying negativity or misalignment. For instance, if you say, “I want a new relationship because I’m so bored of my life,” you might realize that your focus is more on your frustrations than on calling in something healthy and new. Hearing it out loud gives you a chance to gut check what you’re really putting energy toward—and tweak it if needed to better reflect what you truly want.
4. Consider making it a meditation ritual.
Manifesting can be a spiritual practice on its own, if you choose to use it that way, but you can also incorporate it into a regular mindfulness practice. “Some people like to meditate and envision how they would be feeling after they’ve achieved their goal,” Bartz says. That’s one way of focusing your positive energy toward the reality you’re hoping for and the steps it’ll take to get there. (Here’s how to meditate if you have no idea where to start.)
Bartz also recommends writing your goal on a candle (on the jar) in permanent marker—or simply thinking of a candle as a visual symbol of your goal—and lighting it every day as part of a morning meditation ritual. Will the candle magically burn all of your student debt to the ground or make your soulmate slide into your DMs? Maybe; maybe (probably) not. But, again, by keeping your goal at the forefront of your mind, you might be more likely to focus your thoughts and actions toward achieving it. (And at the very least, candles create a chill vibe.)
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