How to Center Yourself Within 60 Seconds

How to Center Yourself Within 60 Seconds

Do you often center yourself? When you reflect on the previous 24 hours, did you tend to be calmer or more reactive?

While you were working, were you focused or scattered? Did you feel nourished or drained in the evening?

I’ve noticed that I tend to be disorganized when interacting with people. I’m anxious and lost in my thoughts. Although I may not have been conscious of it at the time, my behavior shows that I am anxious. And it influences the way I speak to other people.

According to research, centering teaches you to focus on the present moment, taking control away from other problems and negative thoughts and assisting you in remaining stable and grounded. Centering is an old visualization method popular in Aikido, the Japanese defensive martial art of “spiritual harmony.” 

There is no resistance when you are in the center. You are conscious, awake, and engaged. There is a calmness within. Your actions are impulsive because you are living in the present.

This present awareness comes about as a result of being centered, not as a result of you. In the center, neither joy nor sorrow is felt. You are neither good nor bad. You are impartial in the center.

All inner fulfillment comes from the center. We feel depleted when we don’t stay there. As a result, we are compelled to daydream about the future or reflect on the past. We think having the ideal job, relationship, more money, prestige, and other things will help.

Here are some centering exercises that can assist you in finding your center. For different people and in various situations, various practices are preferable. Your results may vary depending on your personality type and the efficacy of multiple techniques.

Exercise #1: Breathe It All In & Out to Center Yourself

One thing is sure when you’re out of center: your breathing is improper. Your breath is connected to both your thoughts and your feelings.

For instance, your breath will be coarse when your mind is racing. Your mind will calm down if you make you’re breathing quieter and more rhythmic.

Breathe in deeply from your belly, slowly, rhythmically, and quietly. You can get closer to the center by taking three or four deep breaths.

If this makes you tense, take a few deep breaths from your chest before turning your attention to your belly.

Exercise #2: Feel Your Soles

Overthinking occurs when you are out of alignment. Your head is spinning with too much energy.

Firmly plant your feet on the ground. Focus your attention on the soles of your feet—this aids in bringing surplus energy into your body.

Pay close attention to any foot sensations. It usually works after 30 seconds with this technique.

Exercise #3: Dantien Time

The lower dantien is where your navel is located and is referred to in Qigong and Tai Chi.

Focus on this region with your awareness while taking a deep breath. Placing one or both hands over your navel can be beneficial as you breathe.

For added benefit, combine this with the above exercise that involves conscious breathing.

Exercise #4: Love Your Heart When Centering Yourself

Even though our hearts constantly work for us, we hardly pay them attention. As you breathe normally, focus on the area around your heart.

In your heart, smile to yourself. As you take a breath in, say to your heart, “I see you,” and then, as you exhale, say, “Thank you.” Do this five times.

Exercise #5: Build a Plumb Line

Carpenters must first establish a plumb line before building a vertical wall or door jamb without using a level. A plumb line is an exact vertical line. A plumb line is also present in the body. Look at the tip of your nose with both eyes while sitting upright. 

As you do this, focus your attention on the area known as the “third eye.” It is located in the middle of the forehead, about an inch above the brow. This exercise lets you know when you get it after a little trial and error.

Once done, you can quickly create a plumb line whenever needed.

Exercise #6: Be the Observer

There are times when you need to seek higher ground when things are chaotic on the surface. When you are out of the center, place your awareness six inches above your head’s crown. Observe your thoughts, emotions, and bodily sensations as an outsider. 

It is an effective method. It can create distance between you and any ego-related drama that might be going on. As long as it’s convenient for you, maintain this observer posture.

Exercise #7: Discover Stillness in Movement

Standing or sitting still can occasionally worsen your internal commotion.

In these situations, try walking mindfully. With each step, move as slowly as you can while remaining mindful. Continue to breathe steadily and slowly.

Try to time your breathing to match each step, for instance, breathing for two counts after each short step.

Try it for a few minutes. Do it for longer if it feels good. Take a walk in the outdoors if you can to help center yourself.

The center is a dynamic point of equilibrium within us. You arrive in the present when you access your center. You can access the center anytime once you learn how to center yourself. It’s only a breath away from your center.

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With Love,

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