It’s always great to have quick tools to help you when your inner critic is chattering disempowering thoughts and bringing down your energetic vibration. Your inner critic lives in a lower vibrational space and her disempowering whisperings, although designed to keep you stuck inside what’s safe and familiar to her, does not represent the truth of who you are.
Beautiful Soul, you have the power within to soothe and heal these whisperings. The following two energy techniques will support you on your journey.
ENERGY TECHNIQUE #1: The Check-In
The “Check-In” tool is quick and easy and can be done anywhere. It’s like a barometer or measuring stick in which you can assess increase your present moment awareness and assess your feeling state throughout your day.
The idea is to pause and check in with yourself. How are you feeling in the moment?
Choose a number for how you are feeling using a scale of 1 (I’m not feeling so great or happy in this moment) to 10 (I’m feeling great, joyful, happy, excited or some other higher-level feeling!).
When your check-in number is on the lower side of the spectrum, you’re likely feeling lower-level emotions (like sadness, anger, boredom, overwhelm, etc.) and will not be vibrating at a very high energetic frequency.
As a result, the Universe will match you at that lower-level frequency and bring more of the same so it’s important to consciously create an upward shift in your energy.
If the number is lower than you desire, practice compassion and kindness for yourself. This is not a time for berating or self-judgment at how you’re currently feeling, but instead it’s designed to bring awareness of self.
It’s important to note your feelings are your feelings. How you feel doesn’t make you wrong. It’s okay and healthy to lean into the feelings you’re experiencing then release them.
Realize that how you feel in any given moment is simply information for your awareness from
your mind, body, and soul and an indication of where you are vibrating energetically.
In essence, your feelings are sacred messages for you.
When you bring yourself back to the present moment and become aware of how you are feeling, you can take inspired action to do something about it, change your focus, and increase your vibration to move you incrementally up to the higher end of the spectrum.
Let’s say you “check in” and feel like a “3”. Simply notice and explore the feelings you are having. Allow yourself to sit with and process the feeling you are having.
Utilize deep breathing, stillness, movement, earthing, journaling, scribbling, visualizing, or even screaming into a pillow to release this energy – whatever feels good to you and helps to release the lower-level emotional energy from your body is perfect!
Then, after the emotional release, think about what you wish to feel instead. It helps to focus on three simple questions.
- What do you want?
- Why do you want it?
- And, most importantly, how will it make you feel?
This simple process of shifting the focus to what you want (instead of what you don’t) will automatically increase your energetic vibration.
Then check in again with yourself.
How are you feeling now?
Did you shift to any higher number than 3? Great!!
Please note, it’s unlikely that you’ll shift immediately from a 3 to a 9 or 10…and that’s okay. Incremental increases are perfectly beneficial to move you into a better feeling state.
This is a wonderful quick way to shift your energy throughout your day.
With focused daily practice, you’ll become a master of your energy. You’ll likely find yourself automatically focusing on what you want (instead of what you don’t) AND as your energetic vibration increases, the Universe will now match you at the higher frequency too!
ENERGY TECHNIQUE #2: The Bubble Process
A second empowering technique is the Bubble Process. It’s a visualization process designed to help you release any lower-level emotions you might be experiencing.
Start with a quick “check-in” to assess by number how you’re feeling before you begin.
Allow yourself to get comfortable and close your eyes. Imagine there is a large bubble floating out in front of you.
Visualize every ounce of lower-level emotions you’re feeling (sadness, fear, anxiety, doubt, anger, envy, frustration, guilt, etc.) filtering and flowing out of your physical body and into the bubble in front of you.
As this bubble fills up, it’s helpful to visualize a color to represent these emotions/feelings you are letting go of. Perhaps it’s a dark colored energy like gray or black. Or maybe it’s red for anger or green for envy. Continue to let the emotions flow until you feel complete.
It’s important to understand that whatever lower-level emotions you hold onto also strips away your personal power and strength which also flows into this bubble…temporarily.
Once your lower-level bubble is full of the dark energy you choose to release, create, in your mind’s eye, a second bright light and love-filled bubble floating next to the first bubble.
Now imagine a straw-like filter connecting the two bubbles.
You’ll then separate, filter, and reclaim all your strength and personal power from the dark bubble and flow it into the light bubble easily and effortlessly, leaving the dark energy in the first bubble. You’ll be able to sense when the process is complete.
Allow in the Light.
Now imagine the bubble of light and love floating up to the top of your head. Reach up and lovingly pop it so that your clean and filtered personal power, strength, and goodness begin flowing slowly down onto you and warmly through the top of your head, then in, around, above, below, and throughout your physical and auric body.
Perhaps you choose to see this high-level energy as a warm golden glow or pink light of love.
Allow the beautiful light to flow down and fill up all the spaces where the dark energy and emotions used to reside and fill up these spaces inside with all your newly filtered light and love.
When you feel complete, imagine reaching out and popping dark bubble in front of you and let it’s lower-level energy disintegrate down into Mother Earth. Feel it dissipate and disappear.
Breathe deeply and open your eyes when you are ready.
Re-assess and check-in with yourself again to see how your energetic vibration has shifted after this powerful practice.
You can use the Bubble visualization practice anytime you’re feeling down, out of sorts, or when you notice you’ve given away your personal power to another person or situation.
To take these two quick and powerful techniques deeper into your healing journey, continue to the supportive journal prompts below.
Supportive Journaling Prompts
- How and when might you use the check-in process throughout your day to keep you focused on what you want instead of what you don’t? What benefits can you see because of this present moment focus?
- When you read through the Bubble Process, what emotions came up for you that needed to be released?
- Write about your experience with these processes, what came up, what was released, the aha moments you experienced, and how your energy shifted.
Beautiful Soul, within these empowering techniques shared today, you’ve learned a few simple ways to master and transmute your own energy any time you feel called to do so. You’ll see with practice how you are able to easily and quickly increase your energetic frequency so that you don’t stay stuck in lower-level emotions for too long. You’ll also begin to focus more often on what you want instead of what you don’t and as this lovely quote by Tony Robbins so artfully reminds us, “where focus goes, energy flows”.
* The two Energy Techniques shared have been adapted from my studies at the Quantum Success Coaching Academy studies and created to support you to increase your energetic frequency and feel better in your life.
