If your first inclination upon hearing the phrase “vibrational energy” is to associate it with a mediative practice related to spirituality, well…you’re on the right track, but think way less woo-woo. The practice—which indeed does have a connection to the wellness world and cultivating a healthy mind—is rooted in physics. It was Einstien who taught us everything is energy, says certified professional coach who focuses on alignment, Sharon Hart. So because everything is made up of energy, every person, place, and thing vibrates at a different frequency.

From a spiritual POV, vibrational energy derives from the concept of the law of vibration, which states that everything is in constant motion, “And we attract what we resonate with on the same frequencies that we are operating on,” says Jana Stern, a psychic, astrologer, and spiritual guide. Based on this intel, then, the term “raise your vibration,” reflects that you have a self-awareness of your thoughts and emotions, says Tracee Dunblazier, spiritual empath, and shaman.

“We attract what we resonate with on the same frequencies that we are operating on.”—Jana Stern, spiritual guide

You’re able to recognize when you’re in a low vibration emotion (like jealousy or grief), and with a little tweaking to your mindset and lifestyle, you can do something to shift yourself into a high-vibration emotional state (such as joy, gratitude, or peacefulness). It’s also a way to remove negative energy.

But what is that “something” you can do to shift your vibrational energy from a low to a high place? Below, energy experts break down vibrational energy, plus, 12 tips that you can use now to quickly elevate your vibe.

What is vibrational energy?

Vibrational energy refers to the frequencies that are constantly flowing in all living (and yes, even non-living) things. This process falls under the law of vibration, which states that your frequency attracts similar energy. “Not only are sounds vibration, but the physical things we see and touch are frequencies expressing themselves as objects as well,” says Stern. “According to physics, everything in the universe is constantly reverberating on microscopic levels.”

“Not only are sounds vibration, but the physical things we see and touch are frequencies expressing themselves as objects as well.”—Jana Stern, spiritual guide

As far as how vibrational energy is created, Stern explains that it deals with the movement of molecules and atoms that are in constant motion. That said, your thoughts, words, and actions also emit energy. When your brain generates a thought, it’s signaling neurotransmitters, potentially inducing a reaction in the rest of your body—think, stress, which can happen when the brain releases norepinephrine¹.

Because your thought processes can cause a visceral reaction (like the increased heart rate and sweat that you produce before a big presentation at work), it follows that “Our thoughts elicit an emotion and then a chemical release of that emotion in our body,” Catherine Duncan, MA, spiritual consultant and author of Everyday Awakening explains.

“Our thoughts elicit an emotion and then a chemical release of that emotion in our body.”—Catherine Duncan, MA, spiritual consultant

The welfare of your vibrational frequency is contingent on a variety of factors, including your thoughts, overall attitude about a situation, and mindset. “Feeling love, joy, and peace are some of the highest vibrational energies we can feel in our body, and feeling fear, shame, and guilt are low vibrational energies,” explains Duncan.

Keep reading to learn more about how to shift your vibrational energy.

How to change your vibrational energy

Now that you know how your thoughts and actions affect your overall vibe, how do you keep your vibrational energy in check? Keep in mind that regulating your frequency is different from raising it (we’ll get to that later on), and staying aware can help bring you down to Earth when your energy starts to go out of whack (which is inevitable as energy is constantly flowing). The goal isn’t to eradicate negative vibrations, it’s to stay mindful and curious about the energy you’re giving off so that, yes, you can eventually attract good vibes.

The first step, per Duncan, is to tune into how you’re feeling, much like you would tune into different radio stations. “For example, if you are in a fear state, can you name the fearful thought and this will calm your nervous system,” says Duncan. From that awareness, Duncan says you can give that feeling or thought a name.

Next, the cardinal rule of regulation: take a few deep breaths and remind yourself that the emotions and thoughts you’re experiencing aren’t permanent. “Even starting with a few minutes feeling these difficult feelings will help them move, dissipate, and not have a grip on you,” says Duncan.

From there, imagine a positive, calming image that’ll bring you back down to Earth. “Not only will you be increasing your vibrational frequency but also rewiring your brain to the positive (these are the basic neuroplasticity steps to rewire your brain and create positive new neural pathways in your brain),” Duncan explains.

Daily practices, such as meditation, spending time in nature, and being mindful of your words can help you become aware of your own energy, explains Stern, and in turn, it raises your vibration. For more tips on how to raise your vibrational energy, keep reading.

How to raise your vibrational energy

1. Smudge your space

Smudging your home is a quick and easy way to banish lingering negativity and bring in some good vibes. Alex Naranjo, co-founder of the metaphysical shop House of Intuition, recommends burning sage, palo santo, yerba santa, juniper, mugwort, or cedar. “Go through the space with all of the doors, windows, drawers, and cabinets open so that the stagnant energy can leave the space,” he says.

2. Get real with yourself

Being radically honest about who you are and what you want is one way you can elevate your vibrational energy and move forward in life, Dunblazier says. She recommends taking a closer look wherever you can identify any negative emotion since those areas are the ones that require some deeper self-honesty.

3. Find clarity

In order to manifest something into your life, you have to first have a clear vision of what it actually is and looks like. “Clarity paves the way for you to open your mind and heart and begin to imagine the reality of having what you say you want,” Dunblazier says. Once you have that clarity, lean into the feeling of already having it in order to uncover any subconscious blocks that might be holding you back from actually gaining it.

4. Practice a morning ritual

Taking a few minutes to align your energy first thing in the morning sets the tone for your entire day, Hart says. To that point, it’s wise to implement an empowering morning ritual, whether that includes pulling a tarot card or doing a yoga flow. Do whatever makes you feel good. After the ritual of your choice, set an intention for what you want to experience on that day and then get into the energy of that intention.

5. Journal your vision

For an instant vibrational boost, Hart recommends a practice called scripting, which entails journaling about what you want to call into your life as if you already have it. Describe it in detail, like a movie script, and include how the sensation of having it feels. “Practice envisioning your life as you want it to be with an almost fantastical perspective,” adds Stern. “Do not let the limitations of your mind impede the dream.” This will help you raise your vibration to align with that which you want.

6. Let your creative juices flow

If you love to paint, dance, or delve into DIY crafts, consider this your energetically sanctioned permission slip to do more of it. “We don’t take the time to just be creative like when we were little kids,” says licensed professional counselor Katie Beecher, who encourages people to let go of fear and expectations and connect with themselves by doing something creative and making it a habit.

7. Treat yourself with love

Offering yourself love and care has a way of shaping how we feel about ourselves and by that sentiment, can raise your overall frequency. “The messages and thoughts that we give ourselves directly impact how we feel,” Beecher says. “Treat yourself like you would treat somebody that you love.” That means ditching the negative self-talk, self-deprecating jokes (as harmless as you believe they may be), and nourishing yourself with kind, compassionate thoughts and words—even if you have to fake it at first.

8. Cut back on toxins

Food is one of the most direct influences on your energy. Have you ever eaten a meal that made you feel so heavy that you can’t help but nap in the middle of the day? Or, on the other hand, snacked on something that pushed you to focus more on your daily tasks? Eliminating toxins that your body takes in will also help uplift your vibrational energy. “The more toxic our body is, the more we have to work hard to cleanse it,” Beecher says. So try eating nourishing, healthful food when possible, and use products free of damaging ingredients.

9. Connect to a higher power

Whatever you believe in, connecting to a higher power of your choosing is a powerful way to boost your vibration. “A lot of anxiety comes from feeling like you have to do everything yourself,” Beecher says. “One of the most important parts about connecting to some sort of higher power is feeling like you’re protected and not alone. It helps you get into a different realm, and it helps you to ground.” This can look like prayer, consulting your tarot deck, or tapping into the spiritual realm via meditation and manifestation.

10. Recognize when emotions aren’t yours

We can all pick up on the energy of the people around us, and if they’re vibrating at a low frequency, it’s very easy to confuse their feelings for our own if you’re not introspective. “We are in control of our energy,” Beecher says. “It’s important to recognize what your feelings are and where they’re coming from. You have the power to say, ‘No that’s not mine.’”

11. Pause throughout the day

When you have a mile-long to-do list, a schedule full of meetings, and a full slate of responsibilities to take care of on any given day, it’s way too easy to operate on autopilot. To avoid this, Hart recommends taking a few moments to pause and just breathe throughout the day to quickly reset your vibration. Whether you take a walk around the block or do a mini-meditation in the bathroom, every breath and quiet moment will help shift the way you feel.

12. Practice self-care

Whether you like to take CBD bubble baths or meditate daily, doing something for yourself is key for maximizing your vibrational energy. “Self-care brings balance into our lives,” Vargas says. “Raising your vibration can also be done through going for a walk to get grounded, reiki healing energy, doing something that makes you feel good, being of service to others, practicing yoga, or doing devotional work on your altar.” Basically, anything that brings you joy will do wonders for raising your vibe.