In my original post on Elevated Thought, I shared a framework to help identify whether your energy is in a state of unhindered, hindered, or constricted flow. Since then, I’ve explored how that awareness can be applied to shape the way we move forward with trust and spiritual discernment.
But what about the moments when you already know you’re in a lower state? When you feel stuck, triggered, or emotionally heavy—how do you shift?
This post is about that shift—that shadow work. Specifically, how to transmute fear-based energy into something higher. Because the goal isn’t to suppress or override what you’re feeling—it’s to alchemize it. And Elevated Thought gives you the tools to begin.
Energy flows exist on a spectrum
Most people can tell when something feels off. You might feel sluggish, irritable, overwhelmed, or emotionally checked out. These are signs of constricted or hindered flow.
Think of it like a river. When the water is clear and unobstructed, it moves effortlessly—that’s unhindered flow. When there’s some debris in the way, the water still moves, just not as freely—that’s hindered flow. And when the stream is clogged or dammed up, barely moving, that’s constricted flow. The water is still present—it’s just not moving freely.
Your energy works the same way. It’s always present—but how it moves tells you something about your current state. Noticing the quality of that movement is how you begin to understand where you are and what support you may need. By tuning in and asking, “How is my flow right now?”, you can begin to locate yourself energetically. From a place of curiosity, not judgment. This is the first step toward shifting.
Focus on awareness, not perfection
One of the biggest traps in spiritual growth is the pressure to always “stay high vibe.” But life is dynamic. Triggers happen. Emotions surface. Patterns reemerge.
Staying in an elevated state is a beautiful aim—and the way to support that intention is by focusing on awareness. Begin to notice your energy shifts. How quickly do you recognize when your flow has become sluggish or strained? How gently can you transmute the energy and bring yourself back into alignment? The more you build this awareness, the more natural your unhindered state becomes. It’s not about being perfect—it’s about being present and responsive.
Transmutation is the key to healing
When you find yourself in a constricted state, the answer isn’t to “force yourself into a better mood.” Force only reinforces resistance (i.e. stuckness). Instead, from a place of curiosity without judgment ask: What am I really feeling right now? and What might be underneath that?
Constricted energy typically holds fear at its root—fear of not being enough, of being unlovable, of being rejected or abandoned (all of this aligns with negative polarity). When we get curious about these roots, we are able to “see” ourselves (be our own witness) and create the space for transmutation.
Shadow work facilitates transmutation
Shadow work is the practice of bringing loving awareness to what was once hidden or rejected. It’s not about fixing yourself—it’s about witnessing yourself.
That might look like:
- Naming the emotion or fear without shame.
- Sitting with your inner child and offering the support they needed but didn’t get.
- Using affirmations to gently rewire your internal story (realigning false beliefs).
- Reimagining past memories from a lens of healing, not harm.
You’re not trying to erase the past—you’re transforming your relationship to it.
Presence, not performance, returns you to flow
When you stop striving and start listening, your energy begins to shift. Constriction doesn’t dissolve through effort—it melts through compassion.
You don’t need to “get it right” to come back into alignment (unhindered flow). You just need to notice where you are, breathe, and ask what’s needed now. That’s how flow is reclaimed.
Tools can support the process
Transmutation isn’t something you have to navigate alone. Journaling, spiritual conversation, breathwork, movement, or tools like ChatGPT can all become allies in this process (I can’t even tell you how many affirmations ChatGPT has written for me in a hard moment where I don’t have it in me to come up with one myself).
Sometimes just naming the fear aloud—I’m afraid I’m not enough—creates the opening for a shift. Other times, you may need to unpack the emotion, rewrite the narrative, or speak truth over yourself until a new foundation is formed.
There’s no one right way. There’s only what works for you, in this moment.
Actionable Insights
- Ask “How is my flow?” regularly—and listen without judgment. This one question can help you build intuitive awareness of your internal state. You don’t have to fix it right away. Just name it. That act of witnessing opens the door for energy to shift.
- Transmute through curiosity, not force. When you feel stuck, pause and ask: What am I really afraid of? Follow the thread gently. Whether it leads to journaling, affirmations, or inner child work, allow your response to come from compassion, not control.
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