How to Raise Your Vibrational Energy and Step Into Alignment With What You Want

Have you ever had one of those days where nothing is going right, and everything just feels… heavy?

Maybe someone cut you off on your way to work and it sent you into a spiral. Maybe you woke up already dreading the day before your feet hit the floor. Or maybe you can’t put your finger on it at all, but something just feels off.

Here’s what I want you to know: that feeling isn’t just a bad day. It’s information. And you have far more power over it than you’ve probably been told.

We’re talking about vibrational energy today. The energy you bring to your own life, every single day, how it affects everything in and around you, and how to shift it.

So What Even Is Vibrational Energy?

Even if you’re not sure what vibrational energy is, I can promise you’ve already felt and experienced it. You just might not have had the language for it yet.

Picture this: someone cuts you off in traffic. Your heart jumps, everything in you wants to react (and maybe you do). Then, you carry that irritation into the next ten things you do that morning.

Now imagine you make a different choice. The same moment occurs, but instead of reacting, you take a breath. You give them grace. You let it go and move along.

That second choice? That’s raising your vibrational energy in real time.

When we’re constantly reactive, we’re in fight or flight mode all day long. Our nervous system never settles. Being non-reactive isn’t about being passive. It’s about not letting other people’s energy hijack yours. And once you truly practice it, everything starts to feel different.

That’s when this clicked for me. 

About three years ago, I started noticing that on the days I could take that breath and come from love and light instead of reaction, my day just flowed differently. That was alignment. My vibrational energy was high. And I wanted more of it.

The Vibrational Energy Scale: Where Are You Really Living?

When you look at the emotional vibration scale — the Map of Consciousness, developed by Dr. David Hawkins — you start to understand that every emotion carries a measurable energetic frequency.

At the very bottom sit the heaviest energies: shame, guilt, apathy, grief, fear, anger. These are the emotions that drain us, keep us small, and keep us reacting to life instead of creating it.

As you move up, things shift. Courage sits at the 200 mark — and this is a significant threshold. Below 200, energy is destructive. Above it, energy becomes constructive. This is where empowerment begins. Above courage comes neutrality, willingness, acceptance, love, joy, and at the very top — peace and enlightenment.

Most people, without doing any intentional work, land right around neutrality and courage. Above the destructive range, but not yet in the expansive zone. And that middle ground is a choice point. Every day, you’re either moving up or drifting back down. And it is a choice — even when it doesn’t feel like one.

Your Vibrational Energy: From the Basement to the Penthouse

I want to give you a way to feel this, not just understand it intellectually. I call it the penthouse theory, and I use it with my clients all the time.

Picture your energy like a building.

The basement is where shame, guilt, grief, and deep depression live. If you’ve ever been there, you know it. The light doesn’t reach. Getting out of bed feels like an accomplishment. Everything is heavy and still. Nobody chooses to be in the basement – but life can send us there, and sometimes we don’t realize we’ve ended up there until we’ve been sitting in the dark for a while.

The middle floors are where most people live. There’s light here. Things are okay… Not great, not what you really want, but okay. Neutral. Functioning. Managing. It’s not a bad place to be, but if you’re honest, you can feel there’s more.

The upper floors are where things open up. Courage, willingness, love. Up here you feel lighter, your perspective shifts, you see possibilities that were invisible from the middle floors.

And the penthouse? Joy. Peace. Full alignment. This is where everything flows, and you feel completely like yourself. In the penthouse, the whispers within you are so clear you can’t miss them.

Nobody lives in the penthouse every moment. And that’s okay. The goal isn’t perfection. The goal is to know your baseline, keep raising it floor by floor, and know how to find your way back up when life pulls you down.

Remember: You can visit the lower floors. You just can’t stay there. It’s a visit.

Signs Your Vibrational Energy Is Low

You might not call it low vibration, but you know the feeling.

On the outside it looks like: negative self-talk, gossip, too much TV, too much scrolling, not moving your body, isolating yourself and calling it fine when it isn’t.

On the inside it feels like: sadness that’s stuck, grief that hasn’t moved, victimhood, hopelessness, worry and anxiety as a permanent setting, jealousy, resentment, shame.

If any of that sounds familiar… that’s okay! Recognizing it is the first step out of it.

Why You Can’t Jump Straight From Despair to Joy

A lot of people hear about raising their vibration, get excited, try to leap from completely stuck to absolutely amazing. And when it doesn’t happen overnight, they give up.

Don’t let this be you.

You can’t skip the steps. 

Think about losing weight: crash diet, gain it all back. Lose it slowly with real lifestyle changes, and it sticks. Raising your vibration works the same way. Moving up one step at a time is how the shift lasts.

And if you’ve been through something genuinely hard, you have to go through it. Not around it, not over it. Suppressing it only delays it.

But there comes a point where you have to decide: am I going to let this have power over me forever? Or am I going to take my power back?

That moment came for me after my divorce. I was genuinely depressed. And it took a couple of weeks to understand what was happening in my body and mind. I remember standing in front of the mirror one morning brushing my teeth, looking at my own reflection, and something in me said: that is enough. We are done with this.

That was the beginning. It was slow, daily work. But once I stopped letting that situation have power over me and started taking my power back, my vibration lifted. And kept lifting.

You are the only one who can control how you feel. Nobody else has that power unless you hand it to them.

How to Actually Start Shifting Your Vibrational Energy

Get still first.

Most women are doing everything for everyone else and putting themselves last. You cannot shift your energy while running on empty. Getting still is not a luxury, it is sacred self-care, and you are deserving of it. It doesn’t have to be an hour. Five minutes of breathing, a walk alone, fifteen minutes with a book. Whatever brings you back to yourself.

▶ Start here:

Practice gratitude — morning and evening.

Gratitude is one of the fastest ways out of a low vibration. I know this not from a book but from standing in front of that mirror in the lowest season of my life and choosing to look for things to be thankful for. It doesn’t have to be grand — a roof over your head, a meal, two minutes that went right. Start there. And do it twice a day, because things worth being grateful for happen all day long.

Visualize as if it’s already happening.

Most people visualize by seeing it, but the shift comes when you feel it. I journal my future self in the present tense. Not “I will have” — “I am.” “I have.” “As I become.” When you drop into it fully, you’ll feel emotion rise. That’s the signal. That’s when intention becomes real. I’ve looked back at things I wrote a year ago and watched them unfold not always exactly as I pictured, but they happened.

Take aligned action (not just busywork).

There is a difference between doing things and doing things that move the needle. Yes, making a list feels productive. But, the list doesn’t do the work. I told myself I would submit two podcast applications a week. Not think about it, not research it,  actually submit them. That’s aligned action. So, ask yourself honestly: is this getting me closer to what I want, or does it just feel like something?

Let your intuition be your compass.

Your spirituality is not something you have to go find. It is already inside you. When I’m uncertain about a decision, I get still and ask: how does this actually make me feel? A hell yes feels exciting even when it’s uncomfortable. A hell no feels heavy. Your body knows before your brain does. Trust that.

And pay attention to signs. A dear friend texted me recently — she’d started reading my book and it was resonating. A couple hours later, driving to work, she looked up and saw four clouds shaped exactly like exclamation marks! She looked it up: a highly symbolic sign of stability, divine order, and divine protection.

She said: “Now I’m going to be looking for signs everywhere, aren’t I?”

“Yes.” I said, “Because now you know how to look.”

Can Fear and High Vibrational Energy Coexist?

The short answer… no.

Fear lives in the worry and anxiety zone. It is low frequency by nature. 

But here’s what matters: fear is a feeling. It is not a permanent address. You don’t have to live in it. You can work through it rather than surrender to it. 

Fear holds you back and keeps you small. You don’t have to give it the wheel.

To the Woman Who’s a Little Skeptical

You don’t have to believe all of this right now. It’s okay if you don’t.

But here’s what I’ll say: you don’t know if you don’t try.

Pick one thing from this blog and do it for a week. Start with gratitude, five minutes of stillness, or with one sentence written in the present tense about something you’re moving toward.

You will get more of what you put out. What you’re aligned with, the universe gives you more of. And the life, the peace, the joy you’ve been searching for?

It is already in you. You just need to get out of your own way long enough to let it out.

Love, Light, and Gratitude 🩵 

— Kathleen

Whispers Within Us was written for the woman who is ready to stop searching outside herself and start listening within. Because the whispers have always been there. It’s time to listen.