Change Your Emotional Frequency - Guided Practice

In this powerful guided meditation, Katarina Gadjanski,co-founder of the Institute of Embodied Psychotherapy, invites you to gently shift your emotional frequency and reset into higher states of being.

You’ll begin by scanning your body and tuning into your current emotional state, observing your thoughts and feelings with awareness and curiosity. From there, you’ll be guided to ask: What frequency would I like to feel instead?

Through intentional breathwork, you’ll learn to release low-frequency emotions like anger, fear, or worry and invite in higher-frequency states such as joy, peace, and gratitude. If emotional shifts feel challenging, Katarina also introduces heart coherence as an alternative path to the same elevated state.

This practice offers a simple yet profound way to recalibrate your emotional landscape. End the session by setting a clear intention to carry this higher frequency with you throughout your day. And remember: you can always pause and reset.

Transcript

This is a guided meditation by the Institute of Embodied Psychotherapy, Facilitated by Katerina Gajansky. This is setting your frequency guided meditation. You can do it in the morning when waking. To set up the intention for the day and to set up the frequency that you would like to 4 or throughout the day if you notice that you're experiencing lower frequency energies and emotions and you would like to quickly reset into higher frequency emotions. So we'll begin with just becoming aware of your current frequency. Posing. And just scanning your body. For how you're feeling. And asking yourself What am I feeling right now? What thoughts am I thinking? What signals am I broadcasting into the universe? And we're just observing it. Do not judge yourself. Just observe your thoughts, Your feelings. And then ask yourself what frequency Would I like to broadcast instead? What would I like to feel? What type of emotional frequencies would I like to broadcast? And becoming aware of your breathing as you do that. We're gonna start releasing those low frequency emotions with the outbreath. And breathing in, Drawing in high frequency emotions with the inbreath. So breathing in. Draw in high frequency emotions such as peace, Joy, Gratitude. Or anything else that you would like to feel right now And with your exhale, With each exhale release. Low frequency emotions. Such as worry, Anger, Fear. Breathing in. High frequency emotions. Breathing out. The low frequency emotions. And as you're breathing out really drawing this energy out of your body where in your body you are holding these low frequency emotions and then as you're exhaling, Really releasing. From the body, Breathing with the whole of your body. Breathing in gratitude, Joy, Peace, Breathing out, Releasing anger, Fear, Worry. Whatever you want to release and just continue into it breathe in this way until you notice that your frequency slowly starts changing. And if you're noticing that it's still hard to shift. From the low frequency into higher frequency emotions You can practice heart coherence. And gratitude. Invoking the feelings of gratitude intentionally. So to practice heart coherence you become aware of the area of your heart And you slow down your breathing a bit. Breathing in on five and breathing out on five into your heart. In and out through your heart. Counting to five as you're breathing into your heart. And counting five or six, Seven, Eight as you're breathing out from your heart So deep and slow breaths. In and out. From your heart. And you will notice as you do this. Deep, Slow breathing. That your heartbeat is going to become a bit more coherent and calm And just feeling the sensations. Of the breath. In and out through your heart and noticing the sensations in your heart behind your chest bone as you're breathing and then evoking the high frequency emotions into your heart such as gratitude or appreciation for something or somebody in your life. It's a call to mind. A feeling of appreciation or gratitude. Something that you can genuinely be grateful for right now, This moment in your life. What are you genuinely grateful for? And just stay with that feeling. As you're breathing in and out of your heart. You're holding this in your awareness and allowing the feelings of gratitude to rise in your heart. And this will create more coherence in your heart within one or two minutes it's very short Very quick. Just allowing this feeling to amplify in your heart and feeling it in the whole of your body just expanding allowing the goodness. And the high frequency of this emotion to affect the whole of your body and your state of being and your consciousness, Just letting it spread through your body And then set the intention to keep this higher frequency throughout the day. So this could be to keep the gratitude frequency throughout the day or whatever originally you. And vision. For today. Your intention. Or whatever you would like to feel and broadcast today. So reconnecting with that frequency Maybe it was peace, Maybe it was joy, Maybe it was something else So setting attention to keep this and keep reconnecting with this frequency throughout your day and maybe set a little reminders to yourself that you can pause throughout the day. And reset your frequency whenever you notice that you slip into the old ways of being or habitual ways of thinking Waste of feeling. You can just quickly pause. And reset. Your frequency. And will complete with reconnecting with your intention for today with the intention of what frequency you want to broadcast and feel evoking it again in your body, Feeling it in your heart maybe even finding an embodiment or a posture with your body to help you feel that, To help you reconnect. And visualizing your day ahead unfolding with ease and joy feeling the emotion of that experience as if it's happening already in the here and now and living your life, Living your day in that emotion.