Do you sometimes get tired of everyone telling you to stay positive, be positive because
you're just not feeling like yourself and you just want to kind of like be?
Well, this episode is kind of about that today.
Even though the title says, "Race your vibration to feel better now," what I'll be covering
is that this is not about being positive all the time.
This is about tuning into yourself and learning how to make yourself feel just a little bit
better in that moment.
Let's get into it.
Welcome to the Soul Align Self-Care Podcast.
I'm your host, Tina Stinson, and we will be talking all about deep-level self-care
practices to help you have success in both your personal and professional life.
By reducing stress and anxiety and overwhelm, improving your mindset and creating a strong,
loving connection with yourself.
I'll see you on the inside.
Hey guys, welcome back to the Soul Align Self-Care Podcast.
Today, we are bringing the deep-level self-care series to a close and we're talking about
raising your vibration to feel better now.
This is one of my favorite topics and I love to share this as I said in the intro and
you guys, if you're watching me on YouTube right now, you probably didn't hear the intro
because I never add the intro to the YouTube channel.
But I talked about, "Don't you get tired of everyone always telling you to stay positive,
And it just feels like a whole lot of work to be positive all the time because it's not
really something that we can do on a regular basis.
Nobody can be positive all the time and it's absolutely not necessary.
And so what this is really about is really learning how to check in with yourself and start
to take care of yourself on a deeper level and then helping yourself get to just feeling
You don't have to be feeling perfect, it doesn't have to be feeling joyful, just feeling
And this was something that I learned on my healing journey after I had a stroke and I
was suffered from burnout and a lot of stress.
I had to really learn how to heal myself and move forward to kind of keep the stress
at a low level, the anxiety at a low level, which is really challenging for me because
I'm very high-strung.
So this is a constant lifestyle change that I have to focus on all the time.
And so this tool that I'm going to share with you today and talk about today really, really
helped me do that.
And I use it in my life every day.
Now it's kind of like I use it subconsciously, it just comes natural to me.
But when I was first learning how to do this, it was something that I had to keep top of
mind all the time.
So being, raising your vibration and feeling better is just not like an all or nothing kind
of a practice, right?
So it's not like, okay, I'm feeling fear right now, I'm feeling anger and I'm going to go
from that all the way up to joy, like instantaneously.
That's almost like telling someone that's driving a hundred miles an hour to make a right
turn while they're going a hundred miles an hour.
It's not really a good choice, right?
It's not going to work out very well.
You can't go from like being angry to joy in like three seconds, right?
And so it's more about focusing on how I can make myself feel better.
It's more about letting yourself feel the feelings and then kind of like moving into something
And I learned how to do this with the emotional guidance scale.
And this I believe was something that was introduced by Abraham Hicks.
I'm not sure if they originated it.
I'm not really sure.
It's like like a scale of all the emotions from one, I think that it goes up to 22.
And number one is joy.
So it's like like a high vibrating emotion.
And then like number 22, I think is fear.
Maybe there's a couple of other ones.
I don't have it in front of me right now.
I believe it or not.
I used to keep it right next to my desk because it was something I used constantly.
It was something I used to remind myself that you can't go from number 22 to number
Or I can go from number 22 to number 10, which is frustration, right?
So do you think you can go from a level of like fear and hate to number 10 frustration?
Because if you can do that, then you could automatically feel a little bit better.
You're at a higher vibration in your body.
So I thought that that was so cool.
And it was a reminder to me to take small steps to feel better in my life.
Does that make sense to you guys?
I love taking small steps to make big changes.
So I used this scale all the time and it was so helpful to me, so helpful to me.
So when I first came out of after having a stroke and started to kind of like heal myself,
I had to really begin to tune in to the way I felt, right?
I had lost that connection with myself.
So before I could even learn how to identify the emotions that I was experiencing, so before
I could even look at that, I used to have it plastered next to my desk where I'm sitting
So before I could even look at that sheet of paper that had all the emotions listed on it,
I had to really learn how to tune into myself and kind of define the emotions I was feeling,
So like be able to look at the list and say, well, I'm feeling frustrated right now and
I want to feel better.
So what can I move into, right?
But I had to learn to identify that and believe it or not, this was very difficult for
me because I was not tuned into my own body.
I had spent so much time in fight or flight or in survival mode that I really wasn't aware
of my own feelings of that makes sense.
And so this is something I had to teach myself.
And so the way that I did this was I took a few moments of time every day, five minutes
to be exact.
And I shared this with all my clients.
I share this on different master classes that I've shared with my clients.
I share this everywhere because it's so powerful.
So I don't want you to kind of look at the simplicity of it and not think that it's not
It's super powerful.
And it's about taking time to slow down and tune into yourself.
So find a space where you can be alone for five minutes.
That's all five minutes.
And to start by doing this once a day, I like to do this three times a day, but start with
doing it once a day.
So you're going to take find a place where you could be uninterrupted for five minutes.
We can all do that, right?
It's not a long amount of time.
You're going to set a timer on your phone before you start the timer.
I want you to kind of get grounded into your body.
So sit up straight or sit back.
Make sure you're relaxed, right?
And I want you to close off your eyes because when we close our lot eyes, we're kind of reducing
the amount of stimulus that's coming into us, right?
So close your eyes.
Maybe put your hand on your heart center.
Put your hands on your body somewhere because this helps you get grounded into your body
It's great to have your feet on the ground if you can.
If you could do this out in nature, it's even more powerful, but if you're like someplace
like me right now where it's really cold, this might be super difficult to do, right?
So you're going to get into your body and then start the timer and I want you to stay
like that for five minutes.
And while you're sitting there, I want you to kind of, then you can't stop your brain
from thinking that's impossible.
That's like trying to stop your heart from beating, right?
And so I want you to try to tune out of all of the to-do's that you have to do.
What are you going to do after this or all of the judgment for what you're doing?
I can't believe I'm doing this.
This is so silly.
And what you're going to do is you're going to let those thoughts come in and then you're
going to let them float by, right?
So picture it as a cloud.
It's a thought that comes in.
That's a cloud that captures the thought and then the cloud's going to float away.
That's just a good visual that you can use.
And then just come back into your body.
Maybe focus on the breath again.
Make sure your breath, your breath is slowed down, your relax.
You could even count your breaths breathing in for four, exhaling for eight.
So you could bring your focus back into your body.
Put your hand back on your heart center.
Maybe switch, put both your hands on your heart center, switch it around.
You constantly bring in yourself back, right?
You do this for five minutes.
And believe me, it goes by super quick, super fast, right?
And what you get, what this does is it helps you really get present with yourself.
And then as soon as the five minutes ends and your alarm goes off on your phone, then you're
going to ask yourself the question, how am I feeling right now?
That's the time to really tune in to how you're feeling because you're bringing yourself
out of the hamster, you're bringing yourself off of the hamster, will of life where you're
busy, busy, busy, busy, doing, doing, doing, not paying attention to what's really going
You're just so busy.
So you're pulling yourself off the hamster, will of life and you're getting present in
And now you're really tuned into how your body is feeling.
And you might realize for the first time that day that you're exhausted or you might realize
for the first time that day that you have a lot of anxiety in your body.
You might realize for the first time that day that you have a lot of fear about an event
that's coming up, okay?
Whatever comes up, that's where you're going to go on the emotional guidance scale.
And I believe if you Google that, you could probably find it online anywhere, okay?
Because it's not some big gate kept secret or anything like that.
So then you can look at the scale and then you can say, well, how am I going to make myself
And then you're going to look at the different emotions that are above whatever you're
feeling and you're going to try to move into another emotion.
So it's not about feeling perfect.
It's not all or nothing.
It's about taking small steps to feel better now.
Does that make sense?
I love that.
Now I know I say that like you're going to answer me, but I just did a live on aura.
Those of you who know me know that I create meditations for aura, which is a meditation
I absolutely love doing it.
And sometimes I go live on aura.
So I just came off alive on aura and I came on here to do my podcast.
So that's why I keep asking you questions.
OK, so that makes sense.
Now, I have some people that kind of say things to me like, I don't have time to do that.
I don't have five minutes in my day where I could be uninterrupted.
I can't find a space to do this, right?
The biggest argument I get for deep level self-care practices is that I don't have time.
OK, that is just the biggest argument.
So if this is something that you're thinking, then I'm going to encourage you to grab my
free master class.
It's called free mindset shifts needed to get unstuck for good, OK?
And the reason I want you to do this is because it's like the first step that really helps
you tune into your self-care journey.
It's three mindset shifts and I'll go over all three of them for you if you would like.
It will help you kind of move forward and make things easier.
And the first mindset shift is about moving out of victim mode and start thriving in your
The second mindset shift is about putting yourself first without the guilt, OK?
And it has a lot to do with this time thing because some people might say, oh, I have kids,
it's impossible to be alone.
And that's why I always say, you all go into the bathroom.
You could go into the bathroom for five minutes.
It might be hard at first, but it's something once you start practicing, you can kind of add
it into your life.
The third mindset shift has a lot to do with creating like not to do list, OK?
So it's about clearing space in your life by creating a not to do list instead of to do
to do list.
And there's an exacting process to this.
And about learning the three D's that's ditch, delegate, and do, OK?
Which has a lot to do with the not to do list.
So this master class is absolutely free to you.
It's the perfect starting point for your self-care journey.
So if you told me just now when I said to take this five minutes and you said, she's crazy,
I don't have any time.
This is the perfect example of the mindset shifts needed to be able to start stepping into
your self-care journey and making the time for yourself.
Because when we learn to put ourselves first, then we get the best version of our self into
And so I would encourage you to grab that.
Like I said, it's free.
All right, so let me just look at my notes and see if there's anything else I wanted
to tell you for today.
OK, so yes, I wanted to share with you when you do this practice for yourself and you
start tuning in and you're like, OK, this is how I feel now.
Like after you do the five minutes, this is how I feel now.
Another thing that you could do is you could start to figure out what you need to give
yourself to feel better.
So you're picking the emotion that you want to feel.
What are you going to do for yourself to make you feel better in that moment?
So as I said, if you're feeling stressed, you might need to expel some energy, like release
So maybe going for a walk, going for a run, dancing in your living room.
If you're feeling tired, you might want to close your eyes for 10 minutes, set your alarm
for a 10 minute, like mini nap.
If I'm feeling overwhelmed, I might figure out what I need to do, have to do for that
day and then end up ending work early for the day.
Now I know not everybody could do that, but that's one of the reasons I'm in business for
So I might as well take advantage of it.
So if I'm feeling completely overwhelmed, I'll do the half-tos, the things that are scheduled,
like if I have a client, I'll do that and then I'll end for the day and I'll try to do
some relaxation, maybe some yoga, something like that.
So you're giving yourself what you need in that moment.
So the first one, when I said I might go for a walk, I might do a dance in my living room,
five minutes, right?
Maybe the walk is 10 minutes, okay?
If I'm feeling tired, the 10 minute nap.
So as you could see, I'm not spending a lot of time on these things, okay?
But I'll go back to if you keep saying, I don't have time, I don't have time, I want you
to go grab that pre-master class.
It's a master class that I did right here on the podcast.
And so if you do a search, you could probably find the episodes where I did that, but you'll
also get a workbook and a free meditation inside of the master class.
So I would encourage you to go to the link in the show notes, grab the master class because
you'll have your own copy of it and you can save it and you'll have a copy of the meditation
and the workbook.
And you can go through those mindset shifts that you need to really get started on this
So I hope that this was helpful to you.
Let me check my notes again and just see if there was anything else I wanted to.
Nope, that's all I wanted to say.
So it's about feeling a little bit better now.
So it's about tuning into yourself, asking yourself what you need, using the emotional
guidance scale as a tool until you don't need it anymore.
As I said earlier, I don't use it anymore because I know exactly how to go through the process.
It's a natural process to me now.
It's something that I just automatically do.
So remember to take those baby steps, remember to practice deep levels of care every day,
and remember to grab your free master class.
Links will be in the show notes.
I love you guys.