Introduction:

Life is full of ups and downs, and it’s easy to feel thrown off balance by the challenges we face. Whether it’s dealing with stress at work, managing relationships, or just coping with the day-to-day demands of life, our inner equilibrium can easily be disrupted. This is where the practice of centering comes in—a technique designed to help you find and maintain your inner balance, even in the face of external chaos. In this post, we’ll explore what centering is, why it’s essential for nervous system regulation, and provide a step-by-step guide to help you incorporate this powerful practice into your self-care routine.

The Importance of Centering:

Centering is the practice of bringing your awareness to your core or center of gravity, typically located in your lower abdomen. This area is often referred to as the “hara” in Japanese tradition, the “dantian” in Chinese medicine, or simply the “core” in many Western practices. By focusing on this central point in your body, being more grounded in your body,  you create a sense of physical and emotional stability that can help you navigate life’s challenges with greater ease and resilience.

From a nervous system perspective, centering helps to balance the autonomic nervous system, which controls the body’s involuntary functions like heart rate, digestion, and breathing. When you’re centered, you’re better able to regulate your body’s response to stress, preventing the over-activation of the sympathetic nervous system (responsible for the “fight or flight” response) and promoting the activation of the parasympathetic nervous system (responsible for the “rest and digest” response).

Centering is not just about finding physical balance; it’s also about cultivating emotional and mental stability. When you’re centered, you’re less likely to be swayed by external circumstances, allowing you to respond to life’s challenges from a place of calm and clarity rather than reactivity.

Centering is a somatic practice that I originally learned from Heather Fillmore with the Bold 9 Academy (an Enneagram 9 group coaching program).  I love her approach and much of what I share below I originally learned from her.

Centering involves connecting with your body in four different planes: length, width, depth, and declaration or commitment. Through mindful breathing and body awareness techniques, Centering can help you be present, open, and purposeful. It also helps you cultivate a sense of stability and balance, helping to regulate the nervous system and reduce stress and tension.  

Step-by-Step Guide to Practicing Centering:

1. 1. Find a Comfortable Position:
      • Begin by finding a comfortable position, either sitting or standing. If you’re sitting, make sure your feet are flat on the ground, your back is straight, and your hands are resting gently on your lap. If you’re standing, distribute your weight evenly between your feet, with your knees slightly bent and your arms relaxed at your sides.
   2. Focus on Your Breath:
      • Centering is best done with your eyes open… since we live much of our lives with our eyes wide open.  Now bring your attention to your breath. Take a few deep breaths, inhaling slowly through your nose and exhaling through your mouth. As you breathe, notice the rise and fall of your abdomen. This natural movement can help you connect with your center.
   3. Feel into your length:
      • Starting with the bottom of your feet and moving through your body up to the top of your head.  Notice and “add” length to your spine.  Stretch your length as high as you can.  Your length is associated with your dignity and standing in your authenticity.
      • Now, bring your awareness to the area just below your navel, about two to three inches inside your body. This is your center of gravity, your “hara.” Imagine this point as the center of your being, where all your physical and emotional energy is concentrated. You might visualize it as a small ball of light, warm and steady, glowing with a sense of stability.
      • As you focus on your center, imagine a line of energy extending downward from this point, anchoring you to the earth. This grounding line connects you to the stability of the ground beneath you, helping you feel rooted and secure. At the same time, imagine another line of energy extending upward from your center, connecting you to the sky above. This creates a vertical axis that runs through your body, giving you a sense of alignment and balance.
   4. Feel into your width:
      • Start with your midline and opening your width up from that center point.  Feel the edges of your body, and then allow your energy to push out into the room. Like a butterfly spreading its wings, feel your width into the building, into your community, and beyond.  Width is all about dropping our “walls” and connecting with others.
   5. Feel into your depth:
      • Notice all of your internal organs.  Notice the back of your body.  Tell yourself you have your back.  Notice what is behind you.  Notice the front of your body. Sense is what is in front of you. (Note: this can be physical and also metaphorical.)
   6. Say your commitment statement:
      • Say “I am a commitment to…” (whatever you are committing to yourself in this season of life) and allow it to “move” through your whole body.
   7. Use Centering in Daily Life:
      • Say “I am a commitment to…” (whatever you are committing to yourself in this season of life) and allow it to “move” through your whole body.

Centering is a powerful tool for connecting with your body. By connecting with your core and grounding yourself, you can navigate life’s challenges with greater ease and stability. Whether practiced as a standalone technique or as part of a broader self-care routine, centering can help you maintain your equilibrium in a chaotic world, allowing you to face each day with confidence and calm.