19 minute read
17 ways to instantly raise your vibration
No Matter What’s Happening around You
Discover how you can feel amazingin a few minutes or less, and as a result quickly attract more good things into your life.
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Dr. Josephine Gross, Editor in Chief of Networking Times
This e-book is designed to provide general information regarding the subject matter covered. However, because each factual situation isdifferent, specific advice should be tailored to the particular circumstances. For this reason, the reader is advised to consult with his or her ownadvisor regarding each specific situation.
1. Enjoy Yourself
Make a habit of asking yourself, “Am I enjoying what I’m doing?”
If the answer is YES, stop and take a conscious breath into this feeling of enjoyment. Where do you feel this in your body? Fully experience this sensation and give gratitude for “having work that is enjoyable” or “having the freedom to choose a workout I really enjoy.”
If the answer is NO, make an easy shift in your environment: get up, get a drink of water, stretch or move your body, turn on some music—or put in earplugs. Grab a snack—whatever it is you need.
If that doesn’t do the trick, look inside and see what stories you are telling yourself about what you are doing. If you are doing something tedious that’s unavoidable, make a game out of it. “How many names can I type per minute without making mistakes?” “How many cups can I fit into the dishwasher?”
(Thank you, Dianne Collins)
2. Love Yourself
This may sound a little cliché, but all great teachers agree it’s is the shortcut to “enlightenment” or everlasting bliss.
Bestselling author Louise L Hay says, “When you love yourself, no one can ever hurt you, and you will never hurt another living being.”
The #1 way to “raise your vibration” is to grow in self-love. It is the root from which everything stems. Most of us have never learned how to love ourselves, let alone love ourselves unconditionally. When we tell ourselves, “I love you,” for most of us, this not true—yet.
Instead of saying “I love you” and sensing some kind of dissonance, here is what you can do instead to grow
(Thank you, Teal Swan)
3. Let Your Cork Float
Imagine a cork floating on a body of water, buoyantly bobbing on the surface. For the sake of our analogy, let’s say on the surface of the water is the high, pure vibration of your Source. This is who you really are.
Now hold that cork underwater as you focus on something unwanted—or as you experience doubt or disbelief, or as you beat up yourself or someone else ... Now your cork is underwater because your attention is going to something that’s not up to speed with this pure vibration.
Next, take your attention away from whatever has caused the cork to go underwater. What happens to the cork when you let it go? It bobs right back up to the surface. That’s where your vibration would naturally be, if you were not giving your attention to something that was of lower vibration than your source or essence.
(Thank you, Abraham & Esther Hicks)
4. Tune In to Your E.G.S. (Emotional Guidance System)
The good news about being in a human body is we have an Emotional Guidance System that’s letting us know when we’re getting lost. That’s precisely the function of negative emotion—it lets us know we are off track from the trajectory that leads us to our highest joy.
When you feel anger, fear, frustration, blame, or guilt—any of those emotions that you would describe as negative emotions—this means you are giving your attention to something of a lower vibration. Including its lower vibration in your vibrational mix causes you to now be in a vibrational state that’s different from your essence or Source.
That negative emotion you are feeling is a kind of withdrawal from your true vibrational essence. It isn’t really a withdrawal, because your Source essence never withdraws from you—but sometimes you tune your radio dial to a frequency that’s different from your sender, or Source, and you cannot make the connection.
(Thank you, Abraham & Esther Hicks)
5. Practice Controlled Breathing
In the yogic tradition it is taught that our minds control our feelings, and our breath controls the mind. According to the yoga sutras, yoga’s primary function is the “quieting of the ripples of the mind.” We can do this by practicing Asana’s (yoga postures), but also by practicing the lesser known yogic exercise of conscious breathing.
The science of conscious breathing is called pranayama in Sanskrit. The goal is to control and extend the breath to increase prana (life force energy). Changing the way you inhale and exhale can help you manipulate your vital energy to successfully activate or soothe your mood.
Here are two simple pranayama practices:
Calming Here’s how you can instantly calm your body and mind by extending your exhalation.
• Exhale slowly for a count of 5.
• Inhale for a count of 5, and exhale for a count of 6.
• Inhale for 5 and extend your exhale to a count of 7 – all the way up to 12.You will be amazed at how relaxed this will make you feel.
This pranayama exercise is called “Alternate Nostril Breathing.”
• Bring your index and middle finger of your right hand to your forehead.
• Place your thumb on the right side of your nose, gently blocking the air passage.
• Breathe in through the left nostril. Now use your ring finger to close your left nostril, release your thumb, and exhale through the right nostril.
• Then inhale through the right nostril, close it, and exhale through the left.
• Continue alternating nostrils for 12 breathing cycles.This balances the right and left hemispheres of the brain, making your feel relaxed, focused, and energized.
(Thank you, Patanjali)
6. Give Yourself an Exit
When you are in the middle of a conversation or meeting, and you realize it no longer feels uplifting or productive, politely excuse yourself by saying to the person you’re talking to:
“I’m sorry I need to go now, I just remember I have an appointment.”
This is always true. You may have an appointment with yourself (your joyful self is calling you!), with the trees, with your pet, whomever it might be.
When you’re on the phone and you start feeling pressured, anxious, or
unsure where the conversation is going or whether you want to continue, simply say, “Can I put you on hold for a second? I have another call coming in.”
Again, this is your “higher self” calling. Put the person on hold, and take a conscious breath. Relax and give yourself some space to think and decide what to do—whether to continue the conversation or not.
If you want to exit the conversation, go ahead and say in total integrity, “I’m sorry I need to go now, I forgot I have an appointment. Can we finish this conversation at a later time?”
(Thank me –I created this to help me survive and thrive!)
7. Befriend Your Inner Iguana
We all have a reptilian brain that is ruled by the survival instinct. Expect that sometimes this part of your brain will take over, to keep you safe—and that’s a good thing. But you are so much more than your reptilian brain, so don’t let it define you.
Ten years ago as I was transitioning from being a high school teacher to becoming a home-based entrepreneur, a friend who is a healer gave me the advice, “Upon waking up, before you jump out of bed and into action, scan your body and mind, and just observe what’s going on. Important messages can come through in that twilight zone between your dream state and your waking state.”
As I started doing this, I would notice my brain wake up and start asking, “What day is it? What deadlines do I have? How much time do I have to get ready? What urgent things do I need to handle today?” In other
words, my mind was scanning my day for looming danger—for “how to keep the wolves at bay.” Used to waking up with an alarm clock, my reptilian brain was greeting me and ready to help me survive.
At first, I was appalled at how negative my focus was upon awakening! Once I understood this was my reptilian brain doing its job, I was no longer disturbed by it. Now that I wake up naturally when I’m rested, this rarely happens, but when it does, I simply respond, “Thank you for sharing and keeping me safe,” then move on to consciously previewing the events of the day, anticipating all the wonderful things I get to be part of, and conjuring up a feeling of gratitude for the upcoming adventure.
(Thank you, Laura Alden Kamm)
8. Three Magic Words
When a person or situation triggers a negative (contracting) emotion in you, breathe into it, feel it fully, and say with an attitude of curiosity, “Isn’t that interesting?”
“Person X said Y, and I’m feeling this sting of ... (anger, jealousy, regret, sadness, unworthiness ... ) in the area around my ... (heart, solar plexus, throat ... ). Isn’t that interesting?”
Breathe into the feeling and keep saying, “Isn’t that interesting?” You will be surprised at how quickly even intense feelings pass once we welcome them with curiosity instead of resisting them, fighting with them, or making up stories about them.
Another great trick is to focus on your breath and say, “Breathing in, I embrace it all; breathing out, I let it all go.”
You will find expanding spaciousness and freedom in this, and it will prevent you from taking things too personally.
You will also discover how curiosity feels so much better than resistance!
(I forgot where I learned this, but using these three words has become“a way of life!”)
9. Shift from Judgment into Compassion
When we feel judgment come up inside ourselves about a person or a situation, we have a brief moment of choice: we can either jump on the judgment train, or stop ourselves in our tracks.
There’s that moment where we get to choose to either feed the judgment, or put ourselves in the shoes of the other person, which lifts us into compassion. Here is an easy way to choose compassion—and genuinely experience it as an expansive, inclusive, liberating emotion.
Instead of just saying, “Susie is so insecure …” simply add, “—just like me.”“Susie is so insecure—just like me.”“Jack is really cheap—just like me.”“Annie is needy for attention—just like me.”
Whatever you notice in another person, chances are you can recognize it in yourself. Adding “just like me” helps us move from judgment into compassion, and realize that everyone who is alive and breathing on this planet is here to learn and to grow.
(Thank you, Arjuna Ardagh)
10. Choose What You Consume
When getting food or a drink, ask yourself, “Will this cleanse me or clog me?”
Taking a microsecond to ask yourself this question may not always result in the optimal food choice, but you will become more aware of the choices you make. This leads to greater freedom to choose what truly serves you.
If you prefer, you can ask, “Is this fuel or is this poison?”
You will also learn to notice how certain foods fuel your body, and others weigh you down. If I’m tempted to eat something that tastes good, but I know I’ll feel better by not eating it, I remind myself, “Nothing tastes as good as being light feels.”
Asking “Is this food or is this poison?” also applies to what you consume mentally (what you read and watch) and emotionally (how you participate in or feed on drama).
Notice how some messages and people perk you up, while others weigh you down. Choose what you ingest—mentally, emotionally, and physically—for ultimately, it creates who you become.
(Thank you, my body, for teaching me this.)
11. Replay Your Day
At the end of a “bad” day, review the events of the day and replay your day while replacing the things you didn’t like with your “ideal version” of each situation. This recalibrates your brain and sets you up for living more desirable outcomes going forward.
(Thank you, Jack Canfield)
12. Boost Your Oxytocin Levels
Here is how you can make your body instantly produce more oxytocin:
• Pet your dog,
• Watch pictures of baby animals,
• Watch a YouTube video of whatever touches your heart (for instance, the French nurse giving a newborn’s first bath)
• Hug someone you love
• Call a friend and share from the heart.
Shaking someone’s hand for 6 seconds or longer has been proven to instantly raise oxytocin levels in both participants. Self-care rituals like taking a bath in candlelight or massaging your feet with essential oil produce similar results.
Sure, you can also just eat a piece of chocolate—as long as it’s pure, dark chocolate.
(Thank you, YouTube, Facebook, and Trader Joe’s)
13. Make a Happy Sandwich
Sprinkle some goodness into every communication you make. Whenever I write an email to someone, after I have typed my message and before I hit “send,” I ask myself, “How will this make my recipient feel upon reading my communication? “
If the answer is neutral or negative, I add a sentence at the beginning and end pointing out something I’m thankful for, something I admire or appreciate about them, or a sincere compliment.
Gratitude and appreciation carry some of the highest vibrations we can tune ourselves to. Why not use this to enhance our communication? This works not only in email, but also for voicemail and phone, and of course in live conversations.
(Thank you, Shawn Achor and Michelle Gielan)
14. Add a Drop of Joy
When we feel an emotion, our brain secretes chemicals and electromagnetic energy, which creates attraction. You don’t have to let the emotion happen to you; you have a choice. You can learn to conjure an emotion at will, play with it, add to it, and create the energy you choose.
One way to do this is by “adding a drop of joy.” Here is how the process works:
• Feeling angry, close your eyes and use your imagination to invoke a feeling of joy (think of a past experience or visualize something that brings you joy).
• By “adding a drop of joy” to your anger, your body responds. Let the chemicals of joy mix with the chemicals of anger. This allows your mind to relax, become more spacious, and the anger moves to courage. Courage gives us the energy and ability to act and correct an injustice or something we feel “is not quite right.”
• Now conjure up another joyful memory, let it flood your imagination, and let your body respond even more. Another drop of joy transforms courage into passion, which gives you energy and inspiration to fuel your actions.
(Thank you, Ayman Sawaf)
15. In Emergencies, Grab a Mantra
When you or a loved one is in crisis, or when hearing any kind of bad news, use one of the following mantras to stop your mind from catastrophizing:
• Nothing real can be threatened. Nothing unreal exists. Therein lies the peace of God.
• Everything is in divine order, even if we don’t understand what it is right now.
• Breathing in, I embrace everything; breathing out, I let it all go.
• Remember that we cannot worry about someone and love them at the same time. Focus on the love you have for that person, send them comfort and protection (energetically, through focused intention), and feel the worry dissipate.
(Thank you, Dr. Usui and A Course in Miracles)
16. Move Your Body
For me, the quickest way to raise my energy when I’ve been concentrating or staring at the computer or sitting for too long (stagnant energy) is to jump on my mini-trampoline (my Cellerciser!)
If I need to diffuse some lingering disappointment or residue of a stressful situation, I’ll grab a “feel good” mantra, such as:
Or sometimes simply cheering “Yes!” while shooting fists in the air and opening them like stars can work wonders. Do a few minutes of your favorite exercise. Or be silly!
17. Practice Tonglen – “Sending and Receiving”
Tonglen is a Tibetan word that means “sending and receiving.” It refers to a meditation practice found in Tibetan Buddhism. You can practice this when you are in a difficult situation where you feel hurt, angry, depressed, outraged, or afraid. Here is how it works:
Focusing on the feeling as vividly as possible, breathe it in as hot, heavy, polluted smoke. Let go of any sense of blame, any object of blame.
Breathe in the raw feeling directly as the hot smoke of suffering. Take it in completely through every pore of your body. Own all the heat and rawness of it.
You can breathe in your fear or resistance as hot, heavy smoke. You can breathe in anxiety, boredom, confusion, grief, or disappointment—whatever flavor your suffering of the moment takes. This practice takes a lot of courage. At first, you might find yourself fearing or resisting breathing in the suffering.
Breathing it in as hot smoke burns up the ego and reveals your vast and spacious heart. Breathe out the sense of spaciousness, openness, kindness, and surrender that arises. Shower these qualities on yourself in a rain of cool, healing light.
Don’t analyze what you are doing. Don’t try to figure it out. Don’t justify it. Simply do the practice. Breathe in the heavy, hot smoke of your suffering, and breathe out sympathetic space.
As you breathe in your hot, heavy, tar-like suffering, own it completely. Then breathe out clarity and surrender, relief and kindness. After a few minutes, you will start to relax and deeply enjoy this ancient spiritual practice.
Bonus: “How May I Serve You?”
This is the ultimate way to resolve difficult emotions—fear, sadness, anger, frustration… I kept if for last, because it has the potential to completely transform your world.
Why do we get afraid, disappointed, angry, or hurt? Why do we feel “unwanted” emotions? It’s not because we’re doing something wrong; but by doing more of the “right” thing, we can kiss these feelings goodbye—forever. Impossible? Consider this:
• How can you be afraid of anything you are committed to serving?
• How can you be disappointed by someone you are committed to serving?
• How can you be hurt by someone you are committed to serving?
The answer is: the way you get hurt by someone you’re trying to serve is by having an expectation that they are going to reciprocate and serve you the way you serve them.
What if you could see service as a radical one-sided transaction?
The natural state of life is to be of service. Life moves in service to all. What takes us from “empowered masters in human form” to “disgruntled victims of our circumstances,” is that we believe others are supposed to serve us the way we serve them.
The reality is, you serving someone will give you a unique experience of yourself in your encounter with them—rather than letting you experience all the things you expect from them that they will never be able to give you.
Being in service is the way you guarantee the greatest experience for yourself. The reason it appears as though you live in a world where you are serving so many and they are not serving you at all, is they are all introducing you to the one you have not spent enough time serving, which is yourself.
You have practiced serving others to become aware of the value of your offering, of your support, and their inability to reflect that back to you and serve you, shows you the one who’s next in line to receive your support and service—YOU.
When you begin serving yourself the way you have been serving others, even if you have been serving others hoping to receive the validation they can’t give you, that’s when your ability to serve others will inspire, uplift, and energize you—versus disappoint, destroy, and exhaust you.
The bottom line is, you cannot serve someone while suffering at the same time. You suffer when you have expectations, but if you’re truly serving, then there is no suffering. The exhaustion, the judgment, the resentment is what arises in a being who serves others, but doesn’t serve himself or herself the same way.
In order to discover how to live immune to fear, anxiety, loss, or any negative emotion, you have to serve others in a way that does not exhaust you, by learning how to serve yourself, so you have more to offer people.
Bonus
Practically, if you’re in the presence of someone who is getting upset, withdrawing, or lashing out, telepathically say to them, “How may I serve you?”
You will see their behavior change—or your experience of them will change.
Human suffering exists in the absence of selfless service. To live in your true vibrational essence and feel your best self, continually ask yourself and others, “How may I serve?”
(Thank you, Matt Kahn)
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