Meditation, mindfulness and manifesting. You may have heard of them. You may even have tried one, or even all of them. Each can be a way to learn more about your mind, body and spirit, and some people find they work well together.
The 3 M’s form part of the Ziva technique, developed by Emily Fletcher. The three-part alliterative sequence uses mindfulness, mantra-based meditation and manifesting as a way to support your goals.
In this article, we will delve into what each practice involves and how to incorporate them into your life. Then we will explain how the three can work together and how they might support your goals.
What are the 3 M’s?
Meditation, Mindfulness and Manifesting are often talked about within the self-care and spirituality sphere. While there are some similarities, each is practiced differently and with a different emphasis.
1. Meditation
Meditation is an ancient practice that often involves paying attention to the breath and noticing when the mind wanders. Meditation usually involves a dedicated space or time, although it can also be incorporated into yoga or sleep routines.
It can be difficult to begin meditation for the first time. Learning to meditate can take time. Patience is key. You may notice how quickly the mind wanders. Making time to meditate gives you more chances to practice, which may strengthen your ability to focus.
2. Mindfulness
Similar to meditation, mindfulness is the art of bringing your awareness into the present moment. The difference between mindfulness and meditation could be considered in the formality or informality of each practice.
While meditation encourages setting aside time to practice, mindfulness is something that can be practiced while doing everyday tasks. In both, the aim is not to empty the mind but to notice what it is doing.
There can be obstacles to practicing mindfulness. For example, habitual or compulsive patterns can pull attention away from the present moment. Mindfulness is taught in some addiction recovery programs, alongside professional treatment.
It can also be hard to bring your attention to being mindful in everyday situations. Life can get very busy and being under stress can also impact your ability to focus on the present while also being productive in the moment. As you start out with the three M’s, you might practice bringing mindfulness into whatever you are doing, so that you are present while still absorbed in the task.
3. Manifesting
Unlike meditation and mindfulness, manifesting is more about the future. Manifesting can involve vision boards or daily affirmations. Many teachers suggest not thinking too short-term or too selfishly when manifesting, and instead considering what will be good for all.
Unlike meditation, manifesting is often kept in mind throughout the day as a reminder of your aspirations. Some people also work with the law of attraction, the belief that focusing on positive intentions draws positive outcomes. It is a belief rather than an established scientific principle, and no practice can guarantee an outcome.
How does meditation, mindfulness and manifesting work together?
In Emily Fletcher’s approach, manifesting is where meditation and mindfulness meet your goals. Writer Dina Kaplan describes a four-step practice in Forbes, adapted from James Doty’s Into the Magic Shop: relaxing the body, following the breath, repeating heart-opening phrases, and then visualizing a goal. She notes that she can’t guarantee it will work. Aligning your reasons for meditating and practicing mindfulness with your intentions may help the three feel more connected.
Individually, each ‘M’ can help you to live a more peaceful, balanced life. However, each practice complements and oftentimes enhances the other. Setting intentions, or manifesting, before a period of meditation may help some people settle into deeper mindfulness.
Ultimately, each practice is about where you direct your attention, whether that’s the present or the future. When practiced in tandem, they may help you align your goals, working toward your hopes while also appreciating the present.
Many teachers suggest keeping the motivation behind your meditation, mindfulness and manifestation rooted in the good of others as well as yourself. That means making room to show gratitude and to trust the process. Things do not always unfold as we plan, and what you perceive to be your ultimate goal may show up in an unexpected way.
Disclaimer
Please note that this article on meditation, mindfulness, and manifesting and the creative content herein are not to be perceived as or relied upon in any way as medical or mental health advice or treatment. It does not promise any particular outcome. If you are experiencing distress or a mental health crisis, please seek the support of a trained medical or mental health professional.
