how to raise your vibration
Manifestation,  Self Love

How To Raise Your Vibration In 30 Seconds (Or Less)

Below, discover 10 powerful methods to quickly raise your vibration whenever you’re feeling low! Plus get more tips on raising your vibration and learn about Abraham Hicks’ Emotional Guidance Scale.

How To Raise Your Vibration In 30 Seconds (Or Less)
Pin this for later! How to Raise Your Vibration in 30 Seconds (Or Less)

Raising Your Vibration

To be honest, I’m not a huge fan of the phrase, raise your vibration.

Don’t get me wrong: I absolutely believe in the spirit of it, and I’ve used the phrase myself many times–even here on this website.

But I think there’s something missing when we say that we’re raising our vibration.

It isn’t simply that you’re raising your vibration; you are positive vibrations.

Here’s what I mean:

Think about the word love. What is love to you?

Is love something you find outside yourself, or is love something that starts within you?

At your purest, most foundational state, you are love. Love is your essence and being. Love is who you are.

So you’re never trying to raise your vibration to the frequency of love.

Rather, you’re releasing everything that makes you forget who you are; you’re letting go of all the heaviness that weighs you down and separates you from love.

And this is true for all positive vibrations. You are joy. You are freedom. You are peace. You are abundance.

You don’t need to reach outside of yourself to gain access to these states. None of it is ever separate from you.

So when I use the phrase raise your vibration, know that this doesn’t mean you’re trying to achieve or become something that you’re not. Rather, it means that you’re returning to the very core of who you are.

Why Raise Your Vibration?

The phrase raise your vibration is often used in discussions about manifestation, so let’s begin here.

What is manifestation?

To manifest something means to visualize your dreams and desires and to vibrate at the frequency of your desires as if they’ve already come true. This belief is rooted in the idea that what we give out, we get back.

So if you vibrate at the frequency of love, you invite more love to enter your life. If you vibrate at the frequency of abundance, you attract more abundance to you. And if you vibrate at the frequency of joy, you attract more joyful experiences into your reality.

Now, does this mean you have to force yourself into a state of joy and positivity all of the time? Absolutely not.

In fact, trying to suppress your emotions in order to manufacture false positivity can be more harmful in the long-run. I discuss this in more detail below in the Emotional Guidance Scale section below.

Beyond manifestation though, maintaining a high vibration is important because you deserve to live a life that makes you feel truly good and alive. This moment right now is your life, and you deserve to experience true joy each and every day–not just every once in a while.

Below are 10 practices you can utilize to quickly raise your vibration in 30 seconds or less. You’ll also find some suggestions for longer practices you can incorporate into your daily life to maintain a high vibration and release anything that may be weighing you down.

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How To Raise Your Vibration In 30 Seconds (Or Less)


When it comes to supporting your mind, body, and spirit, there are two vibrations that rank supreme: gratitude and love. (We’ll get to love down below.)

One of the quickest ways I can get myself back into alignment when I’m feeling off is through choosing gratitude. Often, it’s easy to focus on what’s going wrong, and we lose sight of what’s going right. Gratitude is a gentle nudge to root ourselves to the present moment and focus on the abundance that already exists in our lives.

A simple yet profound way to raise your vibration when you’re feeling low is to think of three things you’re grateful for in that moment. You might choose to look around the room or space you’re in and find three things in the room that you appreciate. Or you can look within and find three things inside yourself that you feel truly thankful for: your talents, your abilities, your body, your breath.

You can also look at all the components that make up your beautiful life: your family and friends, your home, your job, and all that you have.

When your vibrations are low, find things in your life that you can be grateful for right now. Recognize that while everything may not be perfect, there is still so much in the world to appreciate.

And if you need help, check out this article on 500 things to be grateful for today.

Present Moment

Often, when my vibration is low, it’s because I’m worried about the future: bills, deadlines, relationships, and all kinds of uncertainties swirling through my mind.

And while I have compassion for the part of me that worries and gets anxiety about the future, I also recognize that a constant state of worry puts me at a low frequency, causing me to attract the very experiences that I’m worried about.

So how do I release my worries and raise my vibration?

I simply take a deep breath and say, “In this moment, I have everything I need.”

It seems like such a simple phrase, but it has changed my inner world profoundly. These words remind me that right now, in this present moment, I have all that I need. The future isn’t real. It doesn’t exist yet. Right now is all that exists. And right now, in this moment, I always have more than enough.

Here are a few other mantras that can help you return to the present moment:

  • “I am exactly where I am meant to be.”
  • “All is well.”
  • “I choose to be here, right now.”
  • “This moment is a miracle.”

I also recommend connecting with your breath and taking a deep, soulful inhale, then releasing all of the negative energy through your exhale. Root yourself here, in this moment. Let this moment give you everything you need.

Positive Affirmations

If you follow me on social media or have read some of my other blog posts, you might already know that I’m all about positive affirmations. They’re an integral part of my daily world, and I believe in them wholeheartedly because of how profoundly they’ve changed my inner world.

So first, what exactly is a positive affirmation? An affirmation is a positive affirming statement that’s designed to boost your self-belief and support your overall well-being: mind, body, and soul.

While I have hundreds and likely even thousands of positive affirmations that I’ve repeated throughout my life, I’ve found that some of the most meaningful are often the simplest:

I am worthy.

I am whole.

I am enough.

If you’re in a low vibration and need a quick way to pick yourself up, recite an empowering affirmation that resonates with you. This might change depending on the experience. For instance, when I’m working out, I’ll affirm that I am strong, capable, and resilient, and if I’m in a situation that requires me to take a risk, I’ll affirm that I am courageous and able to handle anything that comes my way.

The key with affirmations is to truly feel the positive words in your bones. So when I say that I’m worthy, I truly feel worthy. And when I say that I’m brave and courageous, I feel in my heart that I am those things.

If you’re looking for inspiration on positive affirmations that you can start using today, check out the blog posts below!

Vision Board

A vision board is a collection of words and/or images that represent your highest self living your ideal life. Some common components of a vision board include the following categories: Relationships, Career, Home, Health, Wealth, Spirituality, Fitness, Car, Self-Care, and Hobbies/Fun. Many people like to include positive affirmations on their vision board as well.

What makes a vision board a powerful tool isn’t simply the existence of the pictures or words on it but the positive feelings they inspire when you look at them.

To unlock the magic of a vision board, you must allow yourself to feel the positive emotions of the images within yourself. If you put financial prosperity, a loving relationship, and freedom to travel on your board, then visualize what it would be like to have those things now. Imagine how you would feel the day you have it all and feel it in this moment.

When you’re at a low vibration, allow yourself to step back and look at your vision board for a few seconds. Feel the positive emotions associated with all of your beautiful dreams.

On the go? No problem! I actually use the VisuApp on my phone for a way to keep my vision board with me at all times! The app allows you to save images and write empowering affirmations with your images if you wish. (I have no connection to VisuApp; I just like using it!)

If you prefer the DIY version of a mobile vision board, you can also create a folder in your photos called My Future and save images to it that represent your dreams and desires. Anytime you’re feeling down, scan through your photos and breathe in the positive energy from the pictures.

Need help getting started? Check out this article for some awesome vision board ideas to visualize your ideal future.


I’ve mentioned before that love and gratitude are the highest vibrations, so if you’re able to lift yourself into a vibration of love, there’s truly no better place to be. (But if you’re not able to? That’s okay! I speak more about this in the Emotional Guidance Scale section below.)

So how exactly do you do this?

This might sound cheesy, but one practice that’s really helped me is simply telling myself I love you several times a day. When I’m feeling down, I’ll look into my own reflection and say, “I love you.” And when I’m internally beating myself up because I made a mistake, I’ll again tell myself I love you.

This is my way of saying that yes, I’m imperfect and make mistakes sometimes, but I am still worthy of unconditional love.

Another practice is similar to the gratitude practice I mentioned above: find three things in your current environment that represent love to you. It could be a necklace from your mom, a bouquet of flowers from your partner, a drawing from your child, or something else meaningful.

If there’s nothing in your current environment that symbolizes love for you, simply think about three people, things, or experiences that represent love to you and feel the love you have in your heart for these beautiful parts of your life.

One final thing – and I fully admit that this isn’t easy and that you may roll your eyes at me – is to silently send a person love, even if they’re the catalyst for your low vibration. Someone cut you off in traffic? It’s okay to react angrily, but don’t hold onto that anger. Feel it, release it, and send them well-wishes. The same could go for a boss who gives you a last-minute task or when you have a frustrating experience at the grocery store.

You don’t have to like the experience. But you don’t have to hold onto it either.

Release it and choose love. Be love. See love. The more you choose love, the more unexpected places you’ll find love in your life.

scripting journal


If you don’t have time to go on a long nature walk, see if you can step outside for thirty seconds. Stand in the sun. Breathe in the fresh air. Connect with your breath. Connect with the world around you. Remember that like a tree, you are strong, centered, stable, and rooted firmly to the ground.


This might be the simplest on this list, but that doesn’t mean it’s not an important or meaningful practice. I’ve often found that a warm embrace from someone I love is exactly what I need to lift me out of a low vibration. It reminds me of what’s truly important and helps me to feel love and gratitude for what I have.

Hug your partner, child, parent, friend, or anyone else who feels like love to you. (This can also be a pet!)

Breathing Exercises

A breathing exercise is conscious, purposeful breathing with the intention of calming the mind, relieving stress, improving your lung function, and grounding yourself to the present moment.

What I love about breathing exercises is that they feel like mini-meditations that you can do practically anytime and anywhere.

My personal favorite breathing exercise is alternate nostril breathing, which you can read more about here.

Another simple yet powerful practice is the 4-7-8 breathing technique. In this practice, you inhale through your nose for 4 seconds, pause at the top of your inhale for 7 seconds, and exhale through your mouth for 8 seconds. Repeat this 4 to 8 times in a session.

Breathing exercises are known to help calm the mind, reduce stress and anxiety, relax the body, and improve overall well-being. If you’re feeling particularly anxious and stressed, see if you can pause for a few moments and focus on your breathing.

Remember what I said in the intro: raising your vibration isn’t so much about becoming something as it is releasing everything you’re not. A breathing exercise allows you to release the heavy energy that comes from the outer world so you can return to the core of who you are in your inner world: peaceful, steady, calm, centered, and strong.

Highest Self

Your highest self is your essential self; it’s the eternal part of you that’s untouched by human experiences. This is the truest, most authentic part of you.

I’ve found that this practice especially helps when my low vibrational state is self-imposed i.e. when I know I’m overreacting or being unreasonable, but the surface-level part of me is doubling down on the negativity.

In these moments, I ask myself, “What would my highest self do?”

For me, I know my highest self is gentle, loving, compassionate, and kind, so when I ask myself what my highest self would do, I know that she (I) would embody these qualities in all situations. This is a powerful practice to raise your vibration because it allows you to release negative feelings that aren’t serving you and to align with the energy of love.

Now, I just want to note that this practice isn’t meant to guilt you into anything. It’s not meant to make you feel guilty for any negativity you may be experiencing. You are a human being who is allowed the grace of imperfection. It’s all a part of the beautiful messiness of the human experience.

This practice is simply meant to remind you of who you truly are and to release the bad stuff that sometimes gets in the way of that. And when you align with your true self, you’re able to release anything that’s lowering your vibration.


Years ago, the first time I did a guided meditation, the instructor gently guided me to close my eyes and imagine that a white beam of light was shining down on me. The light entered through my head and slowly spread to fill my entire being. I saw this light filling up my cells and radiating from within, casting a soft glow around my entire body.

This light was love. It was protection. It was a reminder of my eternal self. And it showed me that I am never alone and that I am always, always loved.

If it’s safe to do so, you can choose at any moment to close your eyes and feel this light within and all around you. This light is always a part of you. Sometimes, it’s obscured from our vision due to external influences, but we can choose at any moment to connect with it again.

This light is a reminder that you are something more than this human experience. You are not trying to find high vibrations; you are high vibrations. You’re simply releasing anything that suppresses this truth.

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Longer Practices to Raise Your Vibration

When you have a little more time, here are some longer practices you can do to raise your vibration:

  • Meditation
  • Yoga
  • Time Spent in Nature
  • Exercise
  • Journal
  • Funny YouTube Videos (Celebrity Jeopardy clips and funny cat videos are my personal favorites.)
  • Self-Care Activities
  • Creative Activities (Create not to be productive or good. Simply create for the love of creating.)
  • Quality Time with Someone You Love (Do you have someone in your life who always makes you feel good? Plan a lunch date or movie night!)
  • Reading
  • Funny TV Shows and Movies
  • Game Night
  • Nap (Is the source of your low vibration a lack of sleep?)
  • Eat (Or are you hangry?)
  • Dance
  • Sing
  • Cuddle with a Pet

Emotional Guidance Scale

If you’re experiencing a particularly low vibration, you don’t immediately have to force yourself back into a high vibration that doesn’t really feel honest or good to you. In fact, trying to suppress your feelings is one of the worst things you can do, because ultimately, that energy doesn’t really go away. It just becomes stuck inside of you and lingers until you’re ready to deal with it.

Abraham Hicks’ Emotional Guidance Scale is the best example I’ve seen to explain how you can help yourself in these situations.

The Emotional Guidance Scale is a scale of emotions that we often feel throughout our lives. These emotions range from Joy, Appreciation, Empowerment, Freedom, and Love to Fear, Grief, Depression, Despair, and Powerlessness.

In between all of these emotions, though, are a bunch of other commonly felt emotions. For instance, Positive Expectation and Belief may not be at the same level as Joy and Love, but they’re still pretty high up there. On the other hand, emotions like Discouragement or Anger may be perceived as negative emotions, but they’re not as low as Depression or Grief.

If your emotions are at a level of Depression or Grief, it could actually be detrimental to try to jump straight to feelings of Love and Joy. Why? Because it likely won’t be real.

Like I said above, trying to suppress your negative emotions and force yourself to feel positive only means you’re holding onto those negative emotions within, allowing that energy to stagnate inside your body. Healing requires feeling and understanding your emotions before you can release them.

It’s also really, really hard to force yourself to go from a feeling of grief to one of joy. Doing this often forces you into something you’re not ready for, and if you’re unable to reach that state of joy, you’ll likely feel even worse as a result.

So what can you do? Instead of reaching for a vibration that is far beyond your current state, constantly reach for a slightly better vibration.

Maybe you can’t jump from Grief to Joy, but you might be able to jump from Grief to Anger, which is actually higher up on the Emotional Guidance Scale. Then maybe you’ll jump from Anger to Blame, and from Blame to Disappointment. Disappointment might turn into Frustration, which turns into Pessimism, then Boredom. And from Boredom, you move to Contentment, then Hopefulness, then Positive Expectation, then Enthusiasm, then Passion, and finally, you reach the levels of Joy and Love.

(Of course, it’s very rarely as easy as it sounds. Most likely, you’ll continue to jump up and back down again, and that’s okay. Give yourself extra compassion as you go through this process.)

So when you hear the term raise your vibration, know that this doesn’t mean you have to jump to the highest possible emotions all the time. It means constantly reaching for the better feeling, even if it’s only a little bit at a time.

Here’s the entirety of Abraham Hicks’ Emotional Guidance Scale, from highest to lowest. You can also learn more about the scale here.

  • Joy/Appreciation/Empowerment/Freedom/Love
  • Passion
  • Enthusiasm/Eagerness/Happiness
  • Positive Expectation/Belief
  • Optimism
  • Hopefulness
  • Contentment
  • Boredom
  • Pessimism
  • Frustration/Irritation/Impatience
  • Overwhelment
  • Disappointment
  • Doubt
  • Worry
  • Blame
  • Discouragement
  • Anger
  • Revenge
  • Hatred/Rage
  • Jealousy
  • Insecurity/Guilt/Unworthiness
  • Fear/Grief/Depression/Despair/Powerlessness

And there you have it: 10 ways to raise your vibration in 30 seconds or less, plus a few extra longer methods you can utilize. What practices help you to raise your vibration when you’re feeling low? Share your best tips and favorite practices in the comment box below!

And for more resources on spirituality, meditation, manifestation, and all things self-love, be sure to connect with me on Instagram and Pinterest, where I’m posting positive affirmations and empowering messages daily.

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    I like your perspective about vibration. We are all vibrating at a certain speed! But the weight of negativity slows us down in our speed. Then we vibrate at a lower rate. But once you gently remove the weight with the help of Gratitude, or Unconditional love, you are back to your normal vibration. But with constant conscious thinking you can elevate your vibration still higher, by emptying the mind of all traces of negativity. The most important thing to remind yourself is awareness, that light up the lantern of pure consciousness!

    Please keep up the good work.

    Namasthe! Gopi

    • Zanna Keithley

      Hi Gopi,

      I love your beautiful perspective and the way you word this so eloquently! Thank you so much for sharing these words. ♡

      With gratitude,