How To Raise Your Frequency & Maintain Positive Energy
There is a reason people sometimes can’t simply “pull themselves together” when they have fallen into a deeply negative emotional state, and it has very little to do with weakness, laziness, lack of willpower, or not wanting to feel better badly enough.
The problem is much more paradoxical than that.
You need energy to change your state. But when you are in apathy, hopelessness, fear, or prolonged negativity, energy is precisely what you feel you don’t have.
In other words, the very thing you need to climb out is the thing you are running short of.
A classical Catch-22.
This is one of the reasons I have always found the concept of emotional frequency so useful. David R. Hawkins popularised a model of consciousness in which emotions such as shame, guilt, apathy and fear occupy the lower end of the scale, while love, joy and peace sit much higher. His scale should not be confused with a scientifically established measurement of literal physical frequencies, but as a framework for observing our internal state, it raises an interesting and, in my experience, extremely practical question:
What happens when you spend too much of your life in states that drain you rather than states that generate energy?
Because whether or not you use the language of “frequency”, most of us know the experience.
When you feel good, things somehow become easier. You create, you exercise, you communicate differently, you are more productive and efficient. You notice opportunities, and easily come up with ideas. You solve problems rather than obsessing over them. And you are overall more generous, more curious, more resilient, and much less likely to spend 3 hours mentally arguing with someone who isn’t even in the room.
But when your state goes south, the opposite begins to happen.
You overthink and ruminate; you react, worry, complain, and blame. You replay conversations and are more prone to blow things out of proportion; you spend enormous amounts of internal energy without actually creating anything with it.
And eventually, the battery runs low.
This is why I don’t believe that simply telling someone to “think positively” is particularly useful. If changing our state were that easy, we would all wake up grateful, energetic, disciplined, emotionally regulated and delighted to do our workouts every morning.
The more useful question is:
How do we train ourselves to notice where our energy is going, stop unnecessarily leaking it and deliberately cultivate the states that give us more of it?
Here is a four-step practice I recommend.
Step 1: Find Out Where You Actually Are — The $100 Test
Before trying to change your mindset, you need to know what your mindset actually looks like throughout an ordinary day.
Not what you think it looks like, how positive you consider yourself to be, or what you tell yourself about yourself.
What is actually happening inside your head when nobody is watching.
For this, I use a very simple exercise called the $100 technique.
Pick one ordinary day and set an alarm for every 30 minutes from 8 am until 8 pm.
Imagine that you begin the morning with $100 in your pocket.
Every time the alarm goes off, stop for a few seconds and notice your state of mind at that exact moment.
If you are in a positive or neutral state — feeling peaceful, grateful, focused, curious, creative, loving, content or simply okay — add $10.
If you catch yourself in a negative state — complaining, worrying, judging, blaming, resenting, fearing, catastrophizing, replaying an argument or feeling sorry for yourself — deduct $10.
Do not try to manipulate the result. Do not suddenly become spiritual because your alarm went off. Just observe — that is the entire point, and you are not cheating anything else but you if you try distort the results.
At the end of the day, look at your balance.
Did you generate a profit?
Did you break even?
Or did you go energetically bankrupt before lunchtime?
The amount itself is obviously imaginary, but what it exposes can be very real. We massively underestimate how much of our day is spent in automatic mental and emotional patterns or, as Dr. Daniel G. Amen puts them, ANTs (Automatic Negative Thoughts). A few minutes of irritation here, twenty minutes worrying there, resentment over something someone said yesterday, an imaginary argument about something that might happen tomorrow, and all of it feels insignificant in isolation.
Until you start keeping score.
Awareness is the first intervention. You cannot consciously change a pattern you still experience as unconscious reality.
Step 2: Understand Where Your Energy Goes
Once you have seen your pattern, the next question is obvious:
Where is all this energy actually going?
This is where I recommend watching my Kundalini workshop.
I use Kundalini here in the spiritual and energetic sense: the inner resource available to us for creation, movement, sexuality, ambition, healing, expression, and life itself.
Most people think about energy only when they don’t have enough of it.
“I’m exhausted”
“I have no motivation”
“I don’t feel like doing anything”
“I need a holiday”
But we rarely examine what happened before the exhaustion.
Where did the energy go?
How much did we spend on fear?
How much on emotional reactivity?
How much on resentment, unnecessary conflict, obsessive thinking, trying to control other people, worrying about things outside our control, or resisting circumstances that have already happened?
Learning how you waste energy is just as important as learning how to generate it, because there is very little point in continuously filling a bucket that has twenty holes in the bottom.
In the workshop, I explain how I understand this energy system, where we tend to lose energy, and what we can do to generate and preserve more of it.
Watch the Kundalini workshop here.
https://www.youtube.com/watch?v=RbYOBboTPxA
Step 3: Make Gratitude Your Default Setting
If there were only one spiritual practice I could recommend, it would be gratitude.
Meticulously, religiously, relentlessly, unapologetically.
Make it your oxygen, your teeth-brushing habit, your currency.
Because gratitude does something extraordinarily important: it trains your attention to notice what is already working.
And attention matters (“energy flows where attention goes”).
The human brain is remarkably good at detecting problems. From an evolutionary perspective, that makes perfect sense. The ancestor who noticed the potential danger probably had a better chance of surviving than the one who sat admiring the sunset while something with very large teeth approached from behind.
But in modern life, this ancient tendency can turn into a permanent search engine for everything that is wrong, missing, disappointed us, hasn’t happened yet or could go wrong tomorrow (my personal “favourite”).
Gratitude deliberately interrupts that pattern.
It doesn’t mean pretending everything is wonderful when it isn’t. It doesn’t mean suppressing grief, anger, fear or disappointment. And it certainly doesn’t mean becoming passive about circumstances you genuinely need to change.
It means refusing to let what is wrong become the only reality your brain is capable of seeing.
You can be disappointed and grateful.
You can be grieving and grateful.
You can be going through uncertainty and still notice the cup of coffee in front of you, the person who called to check on you, the body carrying you through another day, the roof above your head, the lesson you learned, the stranger who smiled at you, or the simple fact that you woke up this morning with another opportunity to do something differently.
The more deliberately you practice this, the less deliberate it eventually becomes, and gratitude starts turning into your default setting.
And this is where the 100 Wishes gratitude technique comes in. It is one of my favourite practices for training precisely this muscle.
I explain the technique, together with two other tools I regularly use, here.
Learn the 100 Wishes gratitude technique:
https://www.youtube.com/watch?v=LqRRvk21jF8
Try it properly. Not once when you are inspired, but for those uninterrupted 100 days. And then watch what begins to change — first in what you notice, then in how you feel, and eventually in how you live.
Step 4: Train the Mind Instead of Waiting for It to Cooperate
Awareness is important. Understanding energy is important. Gratitude is enormously powerful.
But eventually comes practice.
Because knowing something intellectually and embodying it are two very different things: you can understand perfectly well that worrying achieves nothing and still worry; that comparison makes you miserable and still compare yourself; that discipline matters and still procrastinate.
You can know exactly what you want and still repeatedly sabotage the actions required to get there.
This is why working with the subconscious and creating repetitive mental practices can be so valuable. We are not simply trying to collect more information — we are trying to change the patterns from which we operate.
If you are ready to go deeper, there are two tools you can explore.
The first is the $1,000,000 Mind Game, a five-minute-a-day handwriting practice designed to help you work towards a goal while training accountability, consistency and discipline.
Five minutes sounds insignificant, but that is precisely why it works as a practice. You don’t need to wait until you are motivated, inspired, energetic, aligned with the Universe, and sitting under a full moon.
Explore the $1,000,000 Mind Game:
https://zaruiamvi.com/mind-game
Alternatively, you can work specifically with the patterns associated with your date of birth through my Consciousness Meditations.
The idea behind these meditations is to strengthen the positive manifestations of your individual “software” while working with the negative manifestations of the ego that tend to appear when you are operating from a lower state.
Find your Consciousness Meditation:
https://zaruiamvi.com/consciousness-meditations
You Don’t Need to Feel Amazing All the Time
There is one important distinction I want to make before we finish.
Maintaining a positive energy balance does not mean forcing yourself to be happy 24/7.
That is not emotional mastery, but emotional avoidance.
You will get angry/ feel sad / be frightened sometimes.
People will disappoint you/ plans will collapse/ life will occasionally throw something at you that no amount of gratitude journalling can make pleasant.
The goal is not to eliminate the entire spectrum of human emotions — the goal is to stop living there.
Feel what needs to be felt. Process it, understand it, do something about it when action is possible.
But learn how to return to neutrality (state 0), gratitude, creation, and eventually — return to yourself.
Because ultimately, the most valuable skill isn’t never falling into a low state, but to get back on your feet and walk away from it.
The problem is much more paradoxical than that.
You need energy to change your state. But when you are in apathy, hopelessness, fear, or prolonged negativity, energy is precisely what you feel you don’t have.
In other words, the very thing you need to climb out is the thing you are running short of.
A classical Catch-22.
This is one of the reasons I have always found the concept of emotional frequency so useful. David R. Hawkins popularised a model of consciousness in which emotions such as shame, guilt, apathy and fear occupy the lower end of the scale, while love, joy and peace sit much higher. His scale should not be confused with a scientifically established measurement of literal physical frequencies, but as a framework for observing our internal state, it raises an interesting and, in my experience, extremely practical question:
What happens when you spend too much of your life in states that drain you rather than states that generate energy?
Because whether or not you use the language of “frequency”, most of us know the experience.
When you feel good, things somehow become easier. You create, you exercise, you communicate differently, you are more productive and efficient. You notice opportunities, and easily come up with ideas. You solve problems rather than obsessing over them. And you are overall more generous, more curious, more resilient, and much less likely to spend 3 hours mentally arguing with someone who isn’t even in the room.
But when your state goes south, the opposite begins to happen.
You overthink and ruminate; you react, worry, complain, and blame. You replay conversations and are more prone to blow things out of proportion; you spend enormous amounts of internal energy without actually creating anything with it.
And eventually, the battery runs low.
This is why I don’t believe that simply telling someone to “think positively” is particularly useful. If changing our state were that easy, we would all wake up grateful, energetic, disciplined, emotionally regulated and delighted to do our workouts every morning.
The more useful question is:
How do we train ourselves to notice where our energy is going, stop unnecessarily leaking it and deliberately cultivate the states that give us more of it?
Here is a four-step practice I recommend.
Step 1: Find Out Where You Actually Are — The $100 Test
Before trying to change your mindset, you need to know what your mindset actually looks like throughout an ordinary day.
Not what you think it looks like, how positive you consider yourself to be, or what you tell yourself about yourself.
What is actually happening inside your head when nobody is watching.
For this, I use a very simple exercise called the $100 technique.
Pick one ordinary day and set an alarm for every 30 minutes from 8 am until 8 pm.
Imagine that you begin the morning with $100 in your pocket.
Every time the alarm goes off, stop for a few seconds and notice your state of mind at that exact moment.
If you are in a positive or neutral state — feeling peaceful, grateful, focused, curious, creative, loving, content or simply okay — add $10.
If you catch yourself in a negative state — complaining, worrying, judging, blaming, resenting, fearing, catastrophizing, replaying an argument or feeling sorry for yourself — deduct $10.
Do not try to manipulate the result. Do not suddenly become spiritual because your alarm went off. Just observe — that is the entire point, and you are not cheating anything else but you if you try distort the results.
At the end of the day, look at your balance.
Did you generate a profit?
Did you break even?
Or did you go energetically bankrupt before lunchtime?
The amount itself is obviously imaginary, but what it exposes can be very real. We massively underestimate how much of our day is spent in automatic mental and emotional patterns or, as Dr. Daniel G. Amen puts them, ANTs (Automatic Negative Thoughts). A few minutes of irritation here, twenty minutes worrying there, resentment over something someone said yesterday, an imaginary argument about something that might happen tomorrow, and all of it feels insignificant in isolation.
Until you start keeping score.
Awareness is the first intervention. You cannot consciously change a pattern you still experience as unconscious reality.
Step 2: Understand Where Your Energy Goes
Once you have seen your pattern, the next question is obvious:
Where is all this energy actually going?
This is where I recommend watching my Kundalini workshop.
I use Kundalini here in the spiritual and energetic sense: the inner resource available to us for creation, movement, sexuality, ambition, healing, expression, and life itself.
Most people think about energy only when they don’t have enough of it.
“I’m exhausted”
“I have no motivation”
“I don’t feel like doing anything”
“I need a holiday”
But we rarely examine what happened before the exhaustion.
Where did the energy go?
How much did we spend on fear?
How much on emotional reactivity?
How much on resentment, unnecessary conflict, obsessive thinking, trying to control other people, worrying about things outside our control, or resisting circumstances that have already happened?
Learning how you waste energy is just as important as learning how to generate it, because there is very little point in continuously filling a bucket that has twenty holes in the bottom.
In the workshop, I explain how I understand this energy system, where we tend to lose energy, and what we can do to generate and preserve more of it.
Watch the Kundalini workshop here.
https://www.youtube.com/watch?v=RbYOBboTPxA
Step 3: Make Gratitude Your Default Setting
If there were only one spiritual practice I could recommend, it would be gratitude.
Meticulously, religiously, relentlessly, unapologetically.
Make it your oxygen, your teeth-brushing habit, your currency.
Because gratitude does something extraordinarily important: it trains your attention to notice what is already working.
And attention matters (“energy flows where attention goes”).
The human brain is remarkably good at detecting problems. From an evolutionary perspective, that makes perfect sense. The ancestor who noticed the potential danger probably had a better chance of surviving than the one who sat admiring the sunset while something with very large teeth approached from behind.
But in modern life, this ancient tendency can turn into a permanent search engine for everything that is wrong, missing, disappointed us, hasn’t happened yet or could go wrong tomorrow (my personal “favourite”).
Gratitude deliberately interrupts that pattern.
It doesn’t mean pretending everything is wonderful when it isn’t. It doesn’t mean suppressing grief, anger, fear or disappointment. And it certainly doesn’t mean becoming passive about circumstances you genuinely need to change.
It means refusing to let what is wrong become the only reality your brain is capable of seeing.
You can be disappointed and grateful.
You can be grieving and grateful.
You can be going through uncertainty and still notice the cup of coffee in front of you, the person who called to check on you, the body carrying you through another day, the roof above your head, the lesson you learned, the stranger who smiled at you, or the simple fact that you woke up this morning with another opportunity to do something differently.
The more deliberately you practice this, the less deliberate it eventually becomes, and gratitude starts turning into your default setting.
And this is where the 100 Wishes gratitude technique comes in. It is one of my favourite practices for training precisely this muscle.
I explain the technique, together with two other tools I regularly use, here.
Learn the 100 Wishes gratitude technique:
https://www.youtube.com/watch?v=LqRRvk21jF8
Try it properly. Not once when you are inspired, but for those uninterrupted 100 days. And then watch what begins to change — first in what you notice, then in how you feel, and eventually in how you live.
Step 4: Train the Mind Instead of Waiting for It to Cooperate
Awareness is important. Understanding energy is important. Gratitude is enormously powerful.
But eventually comes practice.
Because knowing something intellectually and embodying it are two very different things: you can understand perfectly well that worrying achieves nothing and still worry; that comparison makes you miserable and still compare yourself; that discipline matters and still procrastinate.
You can know exactly what you want and still repeatedly sabotage the actions required to get there.
This is why working with the subconscious and creating repetitive mental practices can be so valuable. We are not simply trying to collect more information — we are trying to change the patterns from which we operate.
If you are ready to go deeper, there are two tools you can explore.
The first is the $1,000,000 Mind Game, a five-minute-a-day handwriting practice designed to help you work towards a goal while training accountability, consistency and discipline.
Five minutes sounds insignificant, but that is precisely why it works as a practice. You don’t need to wait until you are motivated, inspired, energetic, aligned with the Universe, and sitting under a full moon.
Explore the $1,000,000 Mind Game:
https://zaruiamvi.com/mind-game
Alternatively, you can work specifically with the patterns associated with your date of birth through my Consciousness Meditations.
The idea behind these meditations is to strengthen the positive manifestations of your individual “software” while working with the negative manifestations of the ego that tend to appear when you are operating from a lower state.
Find your Consciousness Meditation:
https://zaruiamvi.com/consciousness-meditations
You Don’t Need to Feel Amazing All the Time
There is one important distinction I want to make before we finish.
Maintaining a positive energy balance does not mean forcing yourself to be happy 24/7.
That is not emotional mastery, but emotional avoidance.
You will get angry/ feel sad / be frightened sometimes.
People will disappoint you/ plans will collapse/ life will occasionally throw something at you that no amount of gratitude journalling can make pleasant.
The goal is not to eliminate the entire spectrum of human emotions — the goal is to stop living there.
Feel what needs to be felt. Process it, understand it, do something about it when action is possible.
But learn how to return to neutrality (state 0), gratitude, creation, and eventually — return to yourself.
Because ultimately, the most valuable skill isn’t never falling into a low state, but to get back on your feet and walk away from it.
AUGUST 2026