How To Meditate and Manifest Your Dreams: Step-by-Step Guide

Meditation and manifestation are two powerful self-care practices that can help you transform your life. Today we’re exploring how you can combine the two! You can absolutely meditate to manifest your desires, and this guide lays out exactly how to do it.

Meditation has been practiced for centuries as a way to calm the mind and promote inner peace. But it can also help you manifest your desires in a very powerful way. By focusing your thoughts and intentions during meditation, you can tap into the power of the universe and bring your dreams to life.

What Is Manifestation Meditation?

A manifestation meditation is when you meditate with the intent to attract a specific goal or desire into your life.  

Meditation has so many benefits, and it’s a powerful spiritual self-care practice all on its own. But today we’re exploring how you can use meditation as a tool to create tangible upgrades in your life.

Understanding Law of Attraction and Manifestation

The law of attraction is a universal truth that says you are always manifesting experiences that match your energetic vibration. 

Your vibration is determined by your dominant thoughts and feelings. So, if you’re mostly stressed out, worried, or doubtful about creating positive change in your life, you’re literally standing in your own way of your desires. 

In other words, you can’t manifest joy, abundance, and love if you’re constantly practicing the mindset of scarcity and frustration. This is because the emotions you’re practicing and the emotions you associate with your upgrades are on opposite ends of the emotional guidance scale.  

This is actually wonderful news, because you can use this knowledge to start choosing thoughts and feelings that serve you better. You have the power and ability to change the way you feel, and meditation is the best tool for the job!  

Meditation stops all momentum behind negative thoughts and feelings, giving your vibration a chance to rise. That’s why you feel so relaxed when you come out of meditation; you’ve realigned your body, mind, and spirit.  

As you meditate regularly, you’ll become more attuned to your emotional intelligence. It’ll become natural for you to choose thoughts and feelings that feel better to you, and as a result, you’ll become a powerful magnet for positive life experiences.  

Now that you know why it works, let’s get into how to meditate to manifest! I’ve broken the process down into 5 main steps, with tips and techniques for each one.

Tara Stiles manifest meditation quote: "With meditation, you become a sensitized superhero, completely in control, with endless possibilities at your fingertips."

1. Set Your Goals or Intentions

The first step in a manifestation meditation is to set your intentions. This involves identifying what you want to manifest in your life and being specific about it. 

What would you like to create for yourself? You can use meditation to manifest anything your heart desires. Here are some ideas:

  • Inner peace
  • A romantic partnership
  • Physical wellness
  • Abundance and prosperity
  • Career upgrades
  • Resolution to a conflict

You can write down your intentions in a journal so you can track progress over time, or just keep your intentions in the privacy of your mind. It’s completely up to you, but be clear about what you want to achieve and why it is important to you. This will help you to focus your energy and attention on your desired outcome.

Find your perfect manifestation journal! ✨

17 Best Manifesting Journals in 2023: Attract Your Dreams Now

2. Find the Right Time + Place to Meditate

You’re the boss when it comes to determining the best place and time to do your manifesting meditation. 

I personally like to do my meditations in bed at night so I can drift right off to sleep. But some people look forward to a midday meditation break, or prefer to kick start the day with a morning ritual. It’s totally up to you.

I do have some suggestions to keep in mind, though, for picking your time and place of this sacred self-care ritual:

  • Find a place where you’ll have complete privacy and won’t be disturbed.
  • Choose a time of day when there’s not a lot of distracting noise/activity.
  • Wear comfortable clothes and grab anything else you need to get comfortable, like blankets or a meditation cushion.
  • Pick a place that makes you feel safe, cozy, and relaxed.
  • Set a timer for your desired length of meditation, starting with just a few minutes and gradually increasing as you become more comfortable. This is especially helpful if you get distracted by wondering how much time has passed.  
  • You may opt to diffuse your favorite manifesting oils, or massage some into your temples.

3. Choose the Right Meditation Technique

Now that you’ve set intentions and prepared your space, it’s time to choose the type of meditation you’d like to do. This is a very personal decision based on how you’re feeling in the moment and what you’re manifesting. So feel free to use your intuition and change it up each day, as you see fit.

Here are some options for doing your manifest meditation on your own, as well as my favorite guided meditations. I switch back and forth between these options all the time, based on my current mood. There are no rules!

Visualization Meditation

Visualization is a powerful tool for manifesting and it’s definitely my favorite meditation method. It’s fun, powerful, and you’ve probably been doing it your whole life without even realizing it.

Another name for visualization is daydreaming! Dedicate some time to letting your mind wander, and imagine life as if your desires as if they have already come true.

Use all of your senses to create a vivid mental image of your desired outcome. For example, if you are manifesting a new job, visualize yourself in your new office, feeling happy and fulfilled in your work. The more detailed and specific your visualization, the more powerful it will be in helping you manifest your desires. 

This is such a powerful manifestation technique because it allows you to quickly conjure the positive emotions you associate with your desire. The key to manifesting anything is getting yourself to feel the positive emotion before your manifestation shows up. 

So if you practice this on a regular basis, law of attraction must deliver you more experiences to match those positive feelings. For me, visualization is the quickest and easiest way to achieve this. But everyone’s different so I’m sharing several more techniques for you to choose from. Onward!

Gratitude Meditation

Gratitude meditation is a technique that involves focusing on the things in your life that you are grateful for. To begin, find a quiet place where you won’t be disturbed. Close your eyes and take a few deep breaths.

Then, start to think about all the things in your life that you are thankful for. This could be anything from your health and your family to your job and your home.

As you focus on each thing, try to feel a sense of gratitude and appreciation. Practice this technique daily to help cultivate a more positive and grateful mindset.

Remember, using meditation to manifest is all about learning to focus your mind and improve the way you feel. You don’t have to be consciously focused on your desire in order to do this. In fact, celebrating everything that’s already going well is a powerful way to raise your vibration, which will trigger improvements to all other areas of your life.

Chakra Balancing Meditation

Chakra meditation involves focusing on the seven energy centers in the body, known as chakras. Each chakra is associated with a different color, sound, and aspect of your being. 

Consider what it is you’re focused on manifesting while you review this list of chakras. Which chakras align with qualities that would best support your goals? These are the areas you’ll want to focus on during your chakra meditation:

To practice chakra meditation, sit in a comfortable position and visualize a specific chakra (or you can balance all of them, starting at the root and working your way up to the crown). 

As you focus on each chakra, imagine it glowing brightly and radiating energy throughout your body. Notice the thoughts, feelings, ideas, and memories that come to you as you focus on each one.

Affirmation Meditation

Have you ever worked with affirmations? You can use them as the focal point for your manifestation meditation.

Affirmation meditation involves repeating positive affirmations to yourself while in a meditative state. Choose affirmations that resonate with you and your goals, such as “I am worthy of love and success” or “I am capable of achieving my dreams.”

You can use mala beads to repeat these affirmations to yourself, either silently or out loud, while focusing on your breath and allowing yourself to fully believe in the truth of the statements. This technique can help to reprogram negative thought patterns and cultivate a more positive mindset.

I have tons of affirmations that you can use for manifesting:

Body Scan Meditation

Body scan meditation involves focusing on each part of your body, one at a time, and bringing awareness to any sensations or feelings you may be experiencing. This is a deeply relaxing technique that helps you to practice mindfulness, and mind-body connection.

Start by lying down in a comfortable position and taking a few deep breaths. Then, begin at the top of your head and slowly work your way down to your toes, paying attention to each part of your body as you go.

Body scans are great for reducing stress/tension in the body and promoting relaxation. So if you’re feeling stressed or anxious in regard to manifesting your upgrades, this is a good option for you.

Guided Meditation

Sometimes it’s just easier to have someone else guide you through your manifesting meditation – especially if you’re a beginner.

Have you ever used the Insight Timer app? I listen to their sleep stories and guided meditations almost every night – it’s totally free. You can listen on your computer, or download the app on your device:

The app also shows you how many other people are meditating with you in that moment, so there’s a strong sense of community that helps to keep you going.

4. Let Go and Trust the Universe

One of the key principles of meditate manifestation is letting go of attachment to the outcome and trusting that the universe will bring you what you need.

This can be challenging, especially if you have a strong desire for a particular outcome. However, by releasing attachment and trusting in the universe, you open yourself up to new possibilities and opportunities that you may not have considered before.

Remember, the universe has a way of bringing us exactly what we need, even if it doesn’t always look the way we expect it to! Trust the process and have faith that everything will work out for your highest good.

These posts will come in handy at this step:

5. Stay Consistent with Your Practice

Meditation is a practice, which means it’s best to integrate a few minutes each day into your routine to reap its benefits. Just like every new skill, it’ll get easier with time!

Manifestation Meditation FAQs

Below I’ve answered the most commonly asked questions around meditating to manifest. I hope you find this helpful, but if you still have questions, feel free to leave a comment at the bottom of this post!

Can you manifest while meditating?

Yes, you can absolutely manifest while meditating! In fact, meditation is one of the most powerful tools for manifestation because it allows you to quiet your mind and focus your thoughts on your desires. 

By visualizing your goals and feeling the emotions associated with achieving them, you can attract those experiences into your life. It’s important to approach meditation with an open mind and a positive attitude, and to practice regularly in order to see results.

Does meditating increase manifestation?

Yes, meditating can increase manifestation by helping you focus your thoughts and emotions on your desires. 

When you meditate, you enter a state of deep relaxation and concentration, which allows you to access your subconscious mind and visualize your goals more clearly. By doing this regularly, you can train your mind to attract positive experiences and opportunities into your life.

It’s important to remember that manifestation is a process that requires patience, persistence, and a positive attitude. Think of it as a tool to feel your best in your now. The manifestation it brings are an added bonus!

What happens spiritually when you meditate?

There are so many spiritual benefits of meditation, including increased feelings of inner peace, a deeper connection to yourself and others, and a greater sense of purpose and meaning in life. 

Meditation can also help you tap into your intuition and access higher states of consciousness.

And of course, as we’ve covered in this post, meditation can help you manifest your desires through focused intention and visualization. 

What does manifest mean in meditation?

Manifestation in meditation refers to the process of bringing your desires and goals into reality through focused visualization and positive thinking. 

By meditating on your desires and visualizing them as already achieved, you can train your mind to attract the experiences and opportunities that will help you achieve your goals.

Manifestation can feel absolutely magical, but it truly is a practical approach of paying attention to how you feel, realigning your beliefs to match your desires, and then taking inspired action, step by step. With regular meditation practice, you can harness the power of manifestation to create the life you so very much deserve.


If you’re on your spiritual path or are just looking for a practical way to relieve stress and welcome more joy into your life, meditation is a powerful practice that can help you. It helps you to become self-aware so you can choose thoughts, words, and actions that align with the life you want to create for yourself.

You deserve the very best in all things! Keep up your meditation practice, and consider journaling to track your progress!

Happy manifesting!

XO, Andrea

How To Meditate and Manifest: Use the power of meditatio to attract your desires.
Andrea Scalisi headshot

Andrea Scalisi

Andrea has been practicing Astrology, Numerology, and Tarot for many years. She is a certified Aromatherapist and Reiki Master in Central NY, and also holds a Masters Degree from Syracuse University. Andrea loves helping her readers bring more spiritual self-care into their lives.

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