It is easier for your energetic, spiritual self to move along the timeline if you can mentally visualize the place to where your energetic self is to go. In addition, it is also easier to move to a place in the past, especially if this was a time and location where you were formerly incarnated. This is because your energetic self can more easily locate and find your personal essence you left behind at that time and place.
When I started to explore how to develop and use those skills, I first accepted the idea that I had prior incarnations. Then I desired to know about some of those former incarnations and asked to have information about a prior incarnation brought forward. I was now mentally focused to receive such messages.
I then had a dream that felt significant. In this dream it seemed like I was white woman in a Southern state in the USA. I was dressed in a pale pastel dress that looked like it was from the early 1900's with a big hat. I was outside, standing on a big porch and was asking for money for the fight for women's rights. A black woman came by, hearing my words, and gave me ALL her money. It was coins of silver and I knew this was her entire life's savings and every penny she had, and she was freely giving it to me and entrusting it with me to help secure women's rights in the South. The coins totaled $25. I then awoke and meditated on the dream to better understand the dream message.
I was made aware this was 1915 in Mississippi and this black woman who gave me her entire life's savings to help women was Mary, my Spiritual Guide.
Later, I used that former incarnation of a life in 1915 in Mississippi as an anchor point to help me visualize a time and place to project and visit. Then, during a deep meditation, I projected my energetic, spiritual self to that anchor point in time with a purpose to bring and distribute subtle, spiritual energy, with a focus on civil rights, women's empowerment, and justice - back to that point in time and space.
This is how I started to develop and expand this skill - discovering anchor points and then sensing what type of energy may be needed to help soften or improve life at that point in time.