Manifesting is a powerful tool to help you visualise and work towards achieving your goals. Dr Joe Dispenza, a renowned author, speaker and researcher in neuroscience, epigenetics and quantum physics, explains that the mind’s ability to visualise and emotionally experience an event can create the same neurochemical changes as if the event was actually happening. This principle is central to manifesting, suggesting that by mentally rehearsing desired outcomes, you can influence your brain and body to align with those outcomes, ultimately bringing them into existence.
Manifestation exercise
This list will guide you through visualising your goals further and using the power of manifestation to bring them into reality. Remember as you focus on your desired outcome and connect emotionally with it, you’re rewiring your brain and body to align with that future.
Top tip: Set aside some quiet time for this exercise, ideally around 15 minutes.
Step 1: Set the stage
Find a quiet and comfortable space where you won’t be disturbed. Sit or lie down in a relaxed position, close your eyes and take a few deep breaths. Let go of any tension in your body and focus on your breath.
Step 2: Clarify your intention
Bring one specific goal to mind. It can be a personal, professional, financial or spiritual goal, but make sure it’s something that resonates deeply with your values and purpose. Once you have it in mind, state it clearly and affirmatively to yourself. For example: “I am financially secure and abundant”, “I am living a life of purpose and joy” or, “I am healthy, strong and thriving.”
Begin to visualise yourself having already achieved this goal. Picture yourself in the situation where it’s fully realised. What does your life look like? Who is with you? How do you feel emotionally, mentally and also physically?
For instance, if your goal is financial freedom, visualise your bank account with the amount of money that makes you feel secure. Imagine your lifestyle, the places you visit or the freedom and opportunities.
Step 3: Engage all of your senses
To strengthen this visualisation, use all of your senses when manifesting.
- What do you see in this future vision?
- What sounds are around you?
- What does it feel like emotionally and physically to be in this moment?
- What can you smell or taste in this scenario?
The more sensory details you can bring into your visualisation, the more your brain will believe that this reality is possible.
Step 4: Embrace the emotions
Allow yourself to feel the emotions of having already achieved your goal. Feel the joy, the relief, the pride and the gratitude. Fully immerse yourself in these emotions, allowing them to flood your body and mind. This step is essential because emotions are powerful signals that will help align your brain and body with your vision.
Step 5: Let go of the how
While holding on to your vision, release the need to control how and when it will happen. Trust that the universe, or your subconscious mind, is working behind the scenes to bring this vision to life. Your role is to stay aligned with the feeling of already having achieved your goal.
Step 6: End with gratitude
End this exercise of manifestation by expressing gratitude for this future that is already on its way to you. Trust in the process, and in your ability and desire to manifest all of your goals.
Optional reflection
After completing your manifesting exercise, take a few moments to journal about your experience. How did it feel to connect with your future self? What emotions or insights surfaced during the process? Capture your thoughts to help reinforce your vision and intention.
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