An emotional scale is a list of commonly experienced emotions. According to Abraham-Hicks, when you can identify where you're at on the Emotional Scale, then you can choose better-feeling thoughts in order to raise your vibration to better-feeling emotions. 

Remember that all emotions are okay! We are all human and experience a wide range of emotions daily.  The thing to remember is that we have CHOICE once we are aware of how we feel. And if we choose to raise our vibrations, we can do so. 

How do we choose these better-feeling thoughts? Gabby Bernstein says, "One of the fastest ways to guide yourself back up the emotional scale is to do something that makes you feel good."  Exercise, listen to music, have some tea, go for a walk, take a bath....

Through working with me one-on-one or in one of my groups/courses, we can identify thoughts specific to you and what you desire. 

Morning and Evening Rituals are two great ways to integrate mindfulness practices into your daily life.  I had fun creating my own visual representation of the daily tasks I like to do, using Canva.  (You could also paint, draw, make a collage from magazines, or use any medium you like!)

I have also recorded myself on my phone, telling myself step by step what to do next and congratulating myself for doing a good job! 

Think of the practices that bring you peace and help ground you, and begin to do some each morning and evening.