Today, I want to share a tool I’ve been using for a few months now to help me get to a better feeling place in times of anxiety, fear or just plain “blah-ness”. It is something called the Emotional Guidance Scale.
Everything is energy
You may remember that in January 2020 – right before the world went into confinement – I had the opportunity to attend Joe Dispenza’s week-long advanced retreat in Dubai and came out of it a firm believer in the concept that everything is energy, and that we are all energetic beings vibrating at a certain frequency, depending on our thoughts and feelings. These frequencies not only affect our minds and bodies but also our environment and what happens in our life – it is a key element of what is called the law of attraction. So for example, if we feel hopeful and positive, we will emit frequencies that attract things that bring more positive frequencies. And if we have feelings of guilt, shame or unworthiness, positive people and ideas will not resonate with us and we will tend to attract lower frequency events and individuals.
So when I originally stumbled upon the Emotional Guidance Scale when reading Gabrielle Bernstein’s book, it really struck a chord. The tool – which actually originates from the work of Abraham Hicks – is essentially a scale of 22 emotions that range from “high level” ones, like love to “low level” ones such as fear.
1 . Joy/Appreciation/Empowered/Freedom/Love
2 . Passion
3 . Enthusiasm/Eagerness/Happiness
4 . Positive Expectation/Belief
5 . Optimism
6 . Hopefulness
7 . Contentment
8 . Boredom
9 . Pessimism
10. Frustration/Irritation/Impatience
11. Overwhelm
12. Disappointment
13. Doubt
14. Worry
15. Blame
16. Discouragement
17. Anger
18. Revenge
19. Hatred/Rage
20. Jealousy
21. Insecurity/Guilt/Unworthiness
22. Fear/Grief/Depression/Despair/Powerlessness
How it works
Because it is hard and probably not realistic to just go from being fearful to joyful in one go, you need to first identify where you are on the scale and then slowly climb your way up. So for example, if you are really worried about something (worry is #14 and it vibrates at a very low frequency), instead of telling yourself positive affirmations to become optimistic about the situation, try moving up only a few notches to get yourself to a place of disappointment or pessimism rather than worry. Yes, pessimism is actually better than worry, partly because there is a sense of powerlessness in worry. So instead of worrying, just get pessimistic. Not so hard, is it? And then over time, you can get to boredom and eventually optimism.
Try this magic trick
Another thing you can do when you are feeling low and want to vibrate much higher quickly is to stop everything and do something that just makes you feel good. Anything. Look at your kids sleep or play, spend time with your pet, watch a funny video, eat something really delicious and enjoy it, go for a walk in nature, do your workout, the crossword, smell something nice – just do something that is simple and that brings you pure thoughtless pleasure. This works like a charm and instantly gets you back to an improved emotional place. So for example, if I get angry about a situation, I breathe and make myself an old fashioned coffee with my Italian stovetop machine. I love the process and smell of grinding the beans, putting the grounds in the machine, warming up the milk, hearing the coffee percolate and then drinking it. It only takes 10 minutes but it makes me feel so good and whilst my problem has not vanished my attitude towards it has softened and I am more clear-headed. I’ve noticed that my kids often do this naturally. For instance, if one of them is really upset about something, they go spend time with our dog, play, cuddle and within minutes, I see their mood change like magic. Try it. But do something that feels good to you. Not something that would make your conscience or ego feel good or that is seen by others as being good. Do something that feels good to you in a very basic way.
The easiest way to vibrate high
Do you want to know what the easiest way to vibrate at a high emotion on the scale is?
Start your day doing things that feel good.
- Put on a pleasant alarm sound. It feels good to wake up to something that is pleasing to the senses.
- Stay away from your phone for the first hour. It feels good to start the day free from technology and media.
- Stay in bed for a few minutes and think of the mindset you want to adopt today. This is a good time to make positive affirmations. It feels good to be hopeful and optimistic about yourself. Don’t rush, take your time – even if that means having to wake up a little earlier than you are used to. It feels good to ease into an awake state.
- If you take your shower in the morning, enjoy it – get nice smelling soap, shampoo, etc. and don’t rush it.
- If you have children or a spouse, give them cuddles or kisses and have a positive exchange with them. Make sure that the first words that come out of you when you wake up in the morning are not negative (“remember to bring your school bag” vs “don’t forget your school bag”, “have a wonderful day” vs “be careful, don’t miss your bus, don’t do this or that”, etc.). Talk in a way that makes you and others around you feel good.
- Try to get some form of movement into your morning. It doesn’t have to be an hour workout – it can simply be a few stretches, light exercises like yoga or Pilates, a walk outdoors or simple breathing exercises (Wim Hof has great ones). Do what feels good on that day.
- Always ask yourself, “what do I really feel like eating/drinking this morning?” and I can guarantee you won’t be having cereal every morning. I used to always eat the same breakfast at the same time every day. No more, it makes me a lot happier to eat what I want when I want. Sometimes that is fruit, other times, it is toast with peanut butter, other times it is an omelette at 11am. Do what feels good.
Don’t be afraid to change your routine. My husband is laughing at me as I write this because he knows this is the hardest thing for me…but I do try to switch things up because I know that introducing some novelty – first thing in the morning keeps the body and mind on their toes.
Want a free printable of my tips to vibrate higher first thing in the morning? Download them here.