Step by Step Guide to Manifesting Meditation
HI, I’m Chrys Kub, Integrative Physical Therapist, Certified Yoga Therapist and Teacher, Personal Trainer 
This is YOUR TIME… if you are in your 50’s and above, you probably have raised your kids and established yourself in your career. You now have more free time and probably more disposable income to pursue your life’s goals more easily. Or perhaps you are trying to decide how to live this second chapter of your life..
I have tackled these same challenges and am here to help you. You can manifest anything you desire in your life, and it begins with awareness and focus.
Have you ever found yourself at a place in your life wondering how you got there? It was like life happened to you, rather than you being able to create the life you really wanted. I have.. and it’s a scary feeling. It is not unusual for women in their forties to start to really look at their lives.. and make changes. This is a high time for divorces, career changes, midlife crises.. it is a legitimate time of growth that has been documented as a life stage. If this happened to you, were you able to really dig deep and figure out what you wanted your life to be, so that you didn’t end up in the later stages of life still stuck where you were? Is this happening now? With women having children later in life and building careers during their 30’s and 40’s, this 40 something midlife curiosity is now happening in our 50’s. And life expectancy is much longer so we have so much time to live our BEST life.. let’s investigate how we can make this a conscious time for positive growth rather than frustration. Let’s start with the practice of Meditation which will help us with this Manifestation of the life we want.
Step by Step Guide to Manifesting through Meditation
There is a wonderful book entitled Manifesting through Meditation by Cassandra Bodzak. I will be referencing her book in our series guide on Manifesting through Meditation. If you are eager to jump right into manifestation and are already skilled at meditation, perhaps you will want to invest in this book!
STEP ONE: Pratyahara
Meditation can be defined differently by different people and sources. Wikipedia states : “Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.”
The most important thing is to find a practice which resonates with YOU>
Sounds easy right? Not really! But the yogic teachings do give us a step by step process to help us learn how to meditate and perhaps that will help you.
We can follow yoga teachings through referencing the Classical Yoga Sutras. the yamas and niyamas which are yogic guidelines for living. We will start with Pratyahara.
In Pratyahara, we practice increasing internal awareness of our body, breath, thoughts and emotions. It is a tuning in versus a “tuning out” You may have done this before yourself when in a guided relaxation at the end of yoga class, or even when practicing breath awareness. It’s pretty interesting to begin to focus inward and seeing what arises.
A great tool to help you practice pratyahara is to do a Yoga Nidra meditation. My favorite is Paul Miller as he will take you through each of the layers (koshas) physical, energetic, emotional, mental and bliss to help you realize you are not your physical body, thoughts or emotions, but something far greater and deeper.
Here is a sample to try out, it’s downloadable and only $3.99. Paul Miller Yoga Nidra https://www.soundstrue.com/products/yoga-nidra-2
Another way to simply do this is to do a Body Scan. This is when you lie down and progressively move through your physical body, starting at your head or your toes. You then practice awareness of each area at a time, feeling all the sensations, heaviness, lightness etc., then move on to the next. Try it today and see how it works for you!
Step 2: Practicing Dharana Single Pointed Focus
The next step towards meditation after Pratayahara (sense withdrawal) is Dharana: single pointed focus. 
When we practice focusing our attention on one thing, it trains our brain in how to weed out distractions and cultivate concentration. You can focus on an internal process such as breath, on a repetitive auditory cue such as the sound of Om or a mantra. (positive affirmation repeated ) You could also choose to focus on a visual cue such as a lighted candle, or photograph of something inspiring… or anything which motivates and helps you to concentrate.
This week, pick something to focus on that resonates with you, everyone has different preferences. For example, I love to focus on sound so many times I will put on a song with a mantra. It doesn’t have to be in sanskrit (yogic language), it can be in English !
Mantras should be short, concise, in the present moment and true. An example: “I am calm” or “I am centered” or “I am content” Repeat over and over for several minutes with eyes closed and notice how your mind starts to clear.
Give it a try!
Step 3 Dhyana: Meditation
Dhyana: Meditation: moving from outwardness of object of focus (such as a candle, mantra, breath) into inwardness. In meditation the practice of concentration (Dharana) becomes effortless, and the mind clears and quiets. 
This happens spontaneously as we move from Dharana and eventually notice that logical and concrete thoughts are no longer happening, and our mind is still. It is during this process that we start to receive the amazing benefits of a meditation practice.
These benefits include :
-decreased stress response
-improved memory
-increased attention
-mental discipline
-better sleep
-emotional regulation
-less anxiety and depression
-greater compassion
As we practice the steps to meditation (pratyahara and dharana) Dhyana organically happens, we no longer need to “try”.
This may be just a few moments of stillness at a time, to a more extended experience.
Once we are able to establish a meditation practice, we can move into manifestation.
Step 4: Manifesting through Meditation
Once you have a meditation practice, you can use it to manifest your best life. But first, let’s practice some manifesting. 
Have you ever heard the saying “whatever you focus on expands?” If there are things in your life that are not pleasing you.. a relationship, a living situation, a job.. it’s hard not to keep thinking about how those negative things are making you unhappy. It’s just human nature.
But let’s imagine what would happen if you start focusing on what you want more of in your life. Thoughts such as … my relationship is going to be closer and more engaging, I will be entering a new and amazing living environment, a job opportunity that fulfills my dreams will be revealing itself to me.
At first, when you start doing this, you may quickly revert to focusing on those things that are making you unhappy, if you notice that, simply acknowledge it and return to the positive manifestations. Keep focusing. Whatever you do, don’t give up.
Your manifestation may not occur right away.. I have a few that took YEARS to come to fruition, but because I kept my focus, they did.
What gets in the way of our manifestation is fear.. our mind starts thinking but what if this doesn’t happen? We worry. This worry takes our focus off our goal.
We have thousands of thoughts a day, if we consider that a lot of those thoughts tend to go towards what we don’t like in our lives.. that may far outnumber our positive manifestations.
Our minds are very powerful. Every thought produces energy. Gary Zukav author of the Seat of the Soul states that ” by choosing your thoughts, and by selecting which emotional currents you will release and which you will reinforce, you determine the effects that you will have upon others, and the nature of the experiences of your life.”
It is important to live under the assumption that our intentions have already happened. Give it a try… right now.
Using nothing but the power of your thoughts, magnetize something into your life in the next 48 hours. Set an intention to draw a particular event or thing into your life. Be specific. You have 48 hours…pick something that you believe can actually happen. Instead of a million dollars or meeting your dream man.. make it something your mind can wrap itself around happening within the next two days. Then wait for it to happen!
Step 5: Manifesting Your Life.. Take a look back at your life!
I know this to be true… whenever I am getting discouraged, instead of quitting, I simply take the next step which eventually leads me to where I want and am supposed to be.
When I graduated college and could not find a job (I majored in Econ and Poli Sci)… I reset my goals, went to grad school and became a physical therapist. That was a good decision. I found a job… but more importantly, I found a passion and career rolled into one.
When I left my first marriage of 3 years with literally only $500.00 of credit on one credit card that I used for the down payment to rent a condo… I knew it was the next step.. and eventually I was able to create a new life for myself. By taking the next step.
When I started my own small business with a colleague, and she brought in some partners who later ran off with the startup $ … I moved on… we survived.
All these experiences and more (believe me) led to the place where I am able to independently support myself as a single woman, have a career I enjoy and have established a strong family unit.
Is everything perfect or exactly where I want it to be?… no, but I am content and grateful. And I know that the future can hold some pretty exciting things, as long as I make sure in the present to have gratitude… I can look forward to a future that I manifest.
Manifestation leads to action which leads to the fruition of your manifestations. Believe it. What are you manifesting today? Set your intention, take action and watch the magic happen!
Are you ready to take a deep dive into designing your next chapter of life? Join us on the SoulSister Spring Women’s Retreat to St Thomas, Virgin Islands! Let me guide you through a transformative experience with like minded women in their 50’s and above as we create our best lives.
March 20-26th 2022. Room rates from $1999.00 Registration open NOW!
Click HERE for all the details!
