How to Call Your Energy Back When You Feel Scattered | Aligned & Abundant Ep. 17

Have you ever felt drained, foggy, or pulled in a dozen directions—like your energy is everywhere except with you?

In this solo episode, I’m sharing how to recognize when your energy is scattered and the powerful practices you can use to call it back. Together, we’ll walk through breathwork techniques, a grounding visualization, and an energy reset ritual you can use anytime you feel off-balance.

By the end of this episode, you’ll know how to:

• Recognize the signs your energy is scattered.
• Use simple breath practices to feel calmer and more centered.
• Call your energy back from the past, the future, and from places where you may have over-given.
• Anchor into a sense of wholeness, clarity, and presence.

I’ll even guide you through a short, calming practice right in the episode—so you leave not just with tools, but with a felt experience of being grounded and whole.

Because your energy is your most precious resource. And when you’re aligned in it, you show up as your most authentic, abundant self.

Transcript

I want to talk about something that every single one of us experiences — those moments when you just feel scattered. You're tired but not sure why. You can't seem to focus. You feel pulled in a dozen different directions, and by the end of the day you wonder — where did all of my energy go? If that's you, this episode is for you. I'm going to walk you through why this happens, how to know when your energy is scattered, and most importantly, simple soul-centered ways to call your energy back. By the end of this episode you'll feel more grounded, more present, and more connected to yourself. I'll even guide you through some breathing practices you can use anytime you need a reset.

Welcome to Aligned and Abundant, the podcast where authenticity meets practicality, compassion, alignment, and abundance. I'm your host, Christine Marcario, and I help you slow down, become mindful, improve your mental and emotional health, and live life on your highest timeline. Together we'll talk strategy, life lessons, and share inspiring stories of people who have overcome obstacles, grown through their pain, and risen above adversity. If you are looking for divine inspiration, rooted in love and light and paired with practical tools and encouragement — you are in the right place at the right time. From one heart to another, you are an amazing and divine soul with a purpose. Take my hand and let's walk this path together.

Let's talk about why we so often feel scattered. We live in a world that constantly pulls at us — notifications, other people's needs, responsibilities at home and at work, even our own thoughts. All of these things ask for our attention. And here's the truth: energy follows attention. Every time you replay a conversation in your head, every time you worry about the future, every time you say yes when you really mean no — you are giving pieces of your energy away. That doesn't mean you're failing. It just means you're human. But what happens over time is that you start to feel foggy, drained, disconnected, or even resentful. I have been there. And that is your soul's way of whispering — it's time to come home to yourself.

Before you can call your energy back, you have to notice when it's not fully with you. Some signs that your energy is scattered include difficulty focusing, feeling restless or foggy, having trouble remembering things, overreacting emotionally to small things, feeling exhausted even after resting, feeling disconnected from your creativity or your intuition, and people pleasing or overcommitting out of guilt. If any of those resonate, please don't beat yourself up. This isn't about fixing yourself. It's about remembering yourself. It's about paying attention to the signs that are telling you that you need a break.

I know that sometimes when I go to sleep, I find myself mentally planning out the next day and running through my to-do list. That is genuinely a waste of time and a waste of energy at a moment when I should be resting. So it's important to recognize when you're doing that so you can consciously call your energy back and get refocused.

I want to offer you a breathing reset practice. If you are driving or walking while listening to this, come back to it later when you have a moment to slow down and drop in. Let's start by resetting the nervous system through the breath. Find somewhere safe, close your eyes, and come into your body. We are going to do a 4-4-6 breath. Inhale through your nose for a count of four, hold gently at the top for four, and exhale slowly through your mouth for a count of six. Let's do that for three rounds together.

Inhale, 2, 3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4, 5, 6. Again — inhale, 2, 3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4, 5, 6. One last time — inhale, 2, 3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4, 5, 6.

Notice how your body feels right now. Even after just a few breaths, there is already a little more spaciousness. That is the power of presence. Any time you feel overwhelmed or foggy, take just a few minutes to yourself and reset with the 4-4-6 breath. It gets you back into your body, back into the present moment, and it resets your energy.

There are other ways to call your energy back as well, and the first step is always awareness. Ask yourself — where is my energy right now? Am I still replaying something from yesterday? Am I overthinking tomorrow? Am I giving my energy to someone else's expectations? Just noticing is the first step.

I can definitely speak to this personally. I am the type of person who wants everyone around me to be happy. So for example, on vacation I find myself thinking about what my mom would like, what each of my kids would like, what my husband wants to do — instead of first asking myself, what do I actually want? It's not that it has to be all about me. It's about finding a happy medium. But as moms, as friends, as givers — we so often put everyone else first. And sometimes we really do need to just honor what we need. Whoever wants to come along on that journey, wonderful. And if someone wants to go do their own thing, that's okay too. We don't all have to be doing the same thing at the same time in order to be happy. That is something I am actively working on.

Think about what drains your energy and what feels really good. And the practice of saying no instead of yes is another powerful way to protect your energy.

Let's talk about energetic boundaries. Imagine a bubble of light around you — protective, but soft. It doesn't block love, but it filters out what isn't yours. I know that when I'm around people whose energy feels heavy or draining — what some call energy vampires — I imagine this bubble pushing back any energy that doesn't belong to me, and I send it off with love and light. A phrase you can use for this is: I lovingly release what is not mine, and I call my energy back to me.

That is a phrase you can also say before bed. I have been doing this practice for about two months now, and honestly I have had some of the most vivid and wild dreams since I started. It's almost like once I say it, I have extra energy available to me — even in my sleep. And as you probably know if you've been listening to this show, a lot of my messages and guidance come through during dream time. So this feels like a very important practice. You can whisper it out loud or say it silently to yourself. Either way, it works.

Another step is movement and breath together. Energy gets stuck in the body, and movement helps release it. You can shake out your hands, stomp your feet, place your hand on your heart, or put on one of your favorite songs and just dance around your living room. I was on a Zoom call not long ago where the hostess had everyone stop and just start dancing. My son came downstairs in the middle of it and said, get it, girl — and I was laughing so hard. But it honestly made me feel so good. Sometimes you just need to get out of your head and into your body.

You can also try what I call the hand sweep breath. Inhale as you sweep your arms wide, imagining you are gathering all of the scattered pieces of yourself back in. Then exhale as you bring your hands to your chest, palms over your heart, pulling that energy home. Let's try it together three times.

Inhale, gather. Exhale, bring it home. Inhale, gather. Exhale, bring it home. One more — inhale, gather. Exhale and return.

That practice combines movement and breath to help get your energy unstuck. I have also noticed in my own healing sessions that when I am releasing something, my body begins to shake — almost on cue. It's a signal that something is actually moving and being let go. So pay attention to how your body responds during healing practices, conversations, exercise, or therapy. Your body is always telling you something.

The next practice is a visualization ritual. Close your eyes and imagine little threads of light representing your energy. See them traveling back to you from conversations, from worries, from old stories you have been telling yourself. Watch as they gently return to your heart. When you feel them settle in, say to yourself — I am whole. I am here. I am home. Take a deep breath in and exhale with an audible sigh. There is something genuinely magical about an audible sigh. Who cares who hears it — let it out.

I love the visualization ritual because it really focuses your mind on the image of all the little threads of light that represent the energy you have sent out throughout your day. You are gathering it all back in and making yourself whole again.

Now the last thing I want to talk about is integration. Calling your energy back is not something you do once and never think about again. It is a daily practice — as essential as brushing your teeth or drinking water. It is soul hygiene. The more you do it, the more centered, clear, and less reactive you will feel. You'll make decisions from a grounded place, trust yourself more, and feel less drained by the world around you. Your energy is your most valuable resource. It belongs to you. And when you live from that truth, you step into your most authentic and abundant self.

I also want to talk about sleep, because sleep does a tremendous amount for your energy. Physically, your body goes into repair mode — muscles, tissues, and cells restore themselves, replenishing your physical energy. Mentally and emotionally, dreams and deep sleep help your brain process emotions, sort memories, and clear out mental clutter. It's like decluttering your internal computer. I always joke that I have a thousand tabs open at once, half of them frozen and some of them glitching. Sleep also allows for energetic recalibration — your nervous system shifts into rest and restore mode, stress hormones lower, and your body softens and realigns.

But here is the catch, and I am definitely guilty of this myself. If you are carrying stress, emotional baggage, or energy that doesn't belong to you — sleep won't always fully clear it. You might wake up physically rested but still feel heavy, anxious, or drained. Think of it like charging your phone. Sleep is the charger. But if you have twenty apps running in the background — old stories, other people's energy, unresolved emotions, worries — your battery is still going to drain fast. That is why breathwork, grounding rituals, and the energy-calling practices I just shared are so important as companions to sleep.

Go outside and feel the earth beneath your feet — that alone will ground you. Another quick technique I used to use in my classroom is to stand up on your tiptoes for a few seconds, then firmly bring your heels back down to the ground. Not so hard that you hurt yourself, but with intention. As your heels connect with the ground, imagine you are a tree and your roots are going deeper and deeper into the earth. That is a visualization and movement technique that can immediately ground your energy. And you can do it literally anywhere — the grocery store, your office, your kitchen. Thirty seconds is all it takes. A friend once told me that I was often up in the clouds and in my head, and that I was someone who needed to ground herself about twenty times a day. She was not wrong. So this is a practice I return to constantly.

I want to leave you with a little ritual for sleep. Here's a quick nightly practice to do before bed. Close your eyes and say — I release what is not mine. I call my energy back to me now. As I sleep, may I be restored in body, mind, and spirit. That sets the intention so your sleep becomes not just physical restoration but energetic restoration too. Release what isn't yours, send it back with love and light, and let it go.

Here is my invitation for you this week. Pause once a day and ask yourself — where is my energy right now? Then practice one of the techniques from today's episode to call it back. If this episode resonated with you, please share it with a friend who might need this reminder.

If you join my newsletter, I would love to send you a free bedtime energy reset meditation. The link to sign up is in the show notes.

Until next time, remember — you are your safest home, and your energy always belongs to you. Protect it.

Have a beautiful and abundant day. ✨