Why Meditation and Relaxation are Essential to Manifestation

Meditation and relaxation are essential for your manifestation practice.

In March of 2017, researchers from the Stanford University School of Medicine set out to get a better understanding of why we become calm and relaxed when we breath more slowly.  They released a report acknowledging that  “relaxed breathing has been known to influence higher-order behavior and thinking.” In experiments with mice, they were able to isolate the neural activity in the brain associated with breathing and behavior, proving scientifically that this relationship exists.

But we don’t need a Stanford researcher to tell us that when we are relaxed, our thinking is more clear, we are more calm, and we feel more creative. We know this from experience.

Stress Blocks Creativity

Conversely when you go into stress, you experience a degree of “fight-or-flight”, which means that your body and brain prepare to fight or run away from whatever stressor has shown up on your path, either real or imagined. Whether the stress is the proverbial lion chasing you, or a heated argument with someone, your body locks down and prepares you to go to battle or flee. In this state of “hyperarousal” (or acute stress response state), a physiological chain of reactions takes place inside your body. your brain gets uber-focused and your adrenal gland releases epinephrine and norepinephrine, which leads to the production of cortisol (stress hormone). Suddenly, your blood pressure increases, as does your blood sugar level, to give you any burst of energy that you might need for your fight. Your heart rate accelerates and your breathing quickens. Digestions slows down, and many of your blood vessels become dilated or restricted. Both your hearing and vision become narrowed and focused. You may even begin to shake.

In this state, it is not the time to imagine your goals and dreams. In fact, you can’t. Your central nervous system command center has issued a red alert. Therefore, your body focuses on survival, not manifesting.

In order to create, you must enter into a state of relaxation, because relaxation is required for a higher order of thinking.  Deep breathing is linked to that relaxation response.

Relaxation on Demand

To ease into a relaxed state, you can begin by moving toward a meditative state of mind, or at the very least, a state of deeply relaxed contemplation. How can you do this quickly?

The fastest way to get into a relaxed state of mind is to take a deep breath and settle into the present moment. Immediately become aware of what is happening within and around you right now. Just like crisis forces us into tunnel vision in the “now”, relaxation can be attained the same way.  Snap out of your thinking and notice your body and surroundings.  Become aware of being aware.

Take some more deep breaths, and focus on your breathing to keep you plugged into this moment. Over time, with practice, you’ll be able to do this on-demand.

Other techniques for moving into relaxation can include mental imagery of calm settings, such as a majestic ocean. You can imagine that thoughts are like waves that wash up onto shore, and as you calm your mind the waves diminish and dissolve when they reach the shoreline.

When the sea is turbulent, it is full of big waves, ripples, algae, and sea foam. But when the water is calm, you can see clearly through to the rocks beneath your feet, or the tiny fish passing by. You can even see you own reflection. A busy or agitated mind is like a stormy ocean. You cannot have clarity or vision inside of a stormy mind. In order for the Law of Attraction to work, the mind must be clear, reflective, and calm. You must bring a stillness to your mind.

You may use the following relaxation exercise to prepare your mind to begin manifesting.

Relaxing Into Meditation

Find a location where you can be undisturbed for 20-30 minutes. Get into a comfortable position either sitting or lying down.  Wear clothing that is also comfortable, and remove your shoes.

Once you’re situated, begin taking a long, deep, slow breath all the way down into your abdomen, below your rib cage. Hold it for five seconds, and exhale slowly for five seconds. You can count the seconds in your head. Breathe in and out again and feel your body as it expands and contracts. Repeat this step several times. When random thoughts pop into your head, quietly acknowledge and dismiss them.

In this relaxation meditation, you’ll relax by focusing on each area of the body, one part at a time. Once the body enters into a deeply relaxed state, you will feel peaceful, and ready to manifest. More experienced practitioners may even feel like they are floating.

Meditation Exercise

Now close your eyes. You will be scanning the entire body, one part at a time.

Start with your feet. What is the feeling in your feet? Is there any sensation in your toes, the top of your foot, the arch, or heels? Just allow those parts of your feet to relax with each exhale. If your heels are touching the ground, feel the contact of your feet on the floor, or feel the texture of your socks.

Gently move up to focusing on your ankles. Feel your ankles. Breathe in and out, relaxing the ankles with your exhale.

Now bring your attention to your calves and the back of your knees. What sensations do you have in those areas? Breathe into the back of the knees, and allow your calves to rest.

Move up to the tops of your legs, including the front of your knees and the thighs. Breath into these parts, and on the exhale, relax them. Spend five to ten seconds on each part.

Feel your hamstrings. If your hamstrings are touching the chair or clothing, feel that contact. Breath in, and then exhale, allowing your hamstrings to soften.

Now shift your attention to your gluteal muscles in your buttocks. We can tend to tighten these muscles when we feel stress. Send your breath into the gluteal muscles, and on the exhale release any tension you may be holding there.

Feel your pelvic area and continue breathing in and out. Stay present with any sensations you feel. Breath in, and send loving attention to that area. Use your exhale breath to release and relax.

Now shift your awareness to your stomach. The stomach has its own intelligent ecosystem and can be noticeably impacted by our emotions. Breath into the stomach, and when you exhale, breath out all emotions or stress. Relax the stomach muscles.

Bring your attention now to your lower back. Breathe into this area and allow it to relax on the exhale.

Move up to the feeling in your chest. When you breath in, you can feel the chest expand. And when you breath out, you can feel it drop down. You can imagine that when you relax the chest muscles, they are like ice melting into water.

Moving your attention now to the upper back. Can you feel your back muscles, spine and shoulder blades. Breathe into your shoulders, and breath out through the base of the spine. Imagine that you are breathing in healing light at the top of the blades, and grounding yourself to the earth on the exhale through the bottom of the spine.

Move now to focusing on your hands. Feel the sensation that runs from the tips of your fingers, over the palms, around your wrists, and then up the forearms to the elbows. Spend about 10 seconds on each part. Breath in for 5, and the breath out for 5, relaxing each part on the exhale.

Then begin to feel your upper arms in the area where your arms bend, and slowly glide your attention along your biceps, around the triceps, and into your armpits. Breathe into these areas, and relax the muscles. Breath out. Release any tension.

Now focus on your shoulders. Sometimes we carry our tension through the neck and shoulders. Breath in. As you exhale, allow any tension or weight to float away. Inhale, and then exhale.

Move now to your throat. Release the muscles that connect your throat, larynx, tongue, and mouth. Feel the inhale travel down your throat, and on the exhale, breath out any stress that may be lingering there.

Loosen the muscles now in your face. Feel your lips, jaw, and chin relax. Ease any muscle tension in your cheeks. Notice your nose as you breath in and out. Feel the sensation of the air –is it warm or cold?

Pay attention now to your ears. Can you hear sounds in the room? Allow your ears to just be, without needing them to do anything else.

Move your awareness to your eyes next. How do your eyelids feel, resting on your eyeballs? Are you able to feel any sensation deep in the sockets? Just let the eyes rest now as you breath slowly in and out.

Next, bring your mind to the feeling of your head, and the sensations of the muscles around your scalp. Can you feel the hair follicles on your head?  Simply relax the top of your head and let it rest.

Finally, check to see if you can feel inside of your head. Are you able to relax your brain, and let go of any stress you might be holding there? Just allow your brain and your mind to float in peace. It is ok to release and let go of any tension it has been harboring.

You are now in a state of deep relaxation throughout your entire body.

Now Create and Manifest

You can now spend time imagining yourself in your manifested life. Take your time with this. Carefully visualize and rehearse being yourself in the new life that you are creating. Feel the feelings, see the images, and hear the sounds that are present in your new reality. Believe that it is really happening, right now. Breath in the air that is a part of your new space. Be the actor in your own life’s performance, and enjoy this part of the journey.

When you feel ready to end your practice and return your body to a more alert state, you can gently begin to bring yourself back to the room by beginning to breath slowly, and then normally. Take your time to reopen your eyes. Once you feel fully aware, stretch your arms and legs. You should feel rested, peaceful, and revitalized.

Congratulations on successfully taking yourself to a state of deep relaxation, and using your law of attraction manifestation time in the most effective way possible. Don’t be surprised if small miracles begin to appear!