Centering Defined: What, How and Why?
What is centering?
Centering is a healing and restorative practice that's been around for thousands of years. It allows the body to focus on its senses, muscles, and breath. Centering can be done in any situation, whether you're at work or school, sitting or standing. All you need are two small hand towels (one to lie over your eyes) and a chair if you want it on the floor. It's a great way to take a break from your busy day and focus deeply on yourself and what's happening right now without judgment or fear of failure.
How do I practice centering?
You can find centering for yourself in many ways. This is an abbreviated version, but you can try it with several different versions to find what's most comfortable for you. Here are a few ideas:
http://centeringaoc.com/wp-content/uploads/2011/05/Centering-Tutorial.mov<br>
http://centeringaoc.com/blog/?p=277<br> http://www.youtube.com/watch?v=ZjKc0G6CdSQ
http://www.youtube.com/watch?v=GgxBc0KjQPU
http://centeringaoc.com/wp-content/uploads/2012/07/Centering-Tutorial2.mov
http://www.youtube.com/watch?v=UAD93Z1wq3A
How do I use centering when I'm stressed out or anxious?
Be sure to set some general rules for keeping your eyes closed, since you're going to need to repeatedly tell yourself that you can't open your eyes until these feelings are gone! Try these steps:
http://centeringaoc.com/wp-content/uploads/2011/03/Meditation-Steps1.mov
http://centeringaoc.com/blog/?p=305
What if I'm a person who is always in motion, or someone who's very unhappy with slowing down?
Whatever your problem is, slowing down will most likely help. Even if you don't feel like it, give it a try and see what happens! Centering is not about being perfect; it's about trying your hardest and being kind to yourself when things don't go right. If you're still having trouble even though you really want to, there are other ways of using centering for more immediate relief from stress and illness. (See: http://centeringaoc.com/wp-content/uploads/2011/02/Centering-for-instant-relief.pdf)
What if I want to do it every day for the rest of my life?
Start by just trying centering a few times each day, and after you get used to it, you can try adding more minutes or longer periods of time. As your mind becomes more accustomed to focusing on itself, and the sensations that go along with it in your body, you may find yourself able to focus without the hand towels or chair.
How do I know if my mind is centering?
This is one of the hardest parts of using centering, so don't try to fool yourself. The best way to tell is if you can get lost in the experience, or if your mind becomes quiet and empty and you feel very relaxed. If you're able to focus well enough, you may even be able to sense other people's thoughts and emotions by using your hands as a sort of mental screen.
What if I break concentration (my mind goes blank or a bad thought comes into my head)?
This happens sometimes when it's new for us, or when we have a lot on our minds and don't have much time to give ourselves to center. There is an old saying about centering that says, "it will break for you if you stop trying to control it." Don't be afraid to just sit back and let it happen; it's not as if you'll be harmed. At worst, your mind will drift off and come back, and in a day or two, you'll have filled the time with something else.
How can centering help me?
Centering is a very thorough form of self-care, because it allows your body and mind to rest while still being part of the world. So even though there aren't enough hours in the day for everything we'd like to do, there's always time for self-care. In fact, centering helps us get to the place where we're able to work more effectively with less stress.
Centering can also be used as a way to help us connect with others and the world around us in a deeper, more meaningful way. It's very easy to think that the only way we can feel and be in the world is by reacting or pushing back against what's happening, but this doesn't give us space to really experience and appreciate life for what it is. Centering allows for an experience of life that is filled with wonder and amazement, but also helps us get back in touch with our bodies' needs so that we have better control over them and our lives.
When I'm centered, it seems like the bad things in my life melt away - they don't seem as important or necessary. But what if I don't have any bad things right now?
It sounds like you're doing well for yourself and that's great! Would you be open to having a 'bad day' or being in a situation where something goes wrong? If so, take a minute to consider how it would feel to have all those feelings without the benefit of centering. Additionally, try to think about the people around you who are more stressed out than you are. If centering helps them, it can help you too.
I still haven't come across anyone who can tell me for sure whether centering is any good or not, but I'm going to give it a try just in case. How do I get started?
Get an oversized hand towel or a scarf and some large earrings (it helps to have someone else help you place them on your ears). Take a few deep breaths and start with your eyes closed. Breathe into the bottom of your belly and let it expand, making sure to push down into your feet and knees. If you can't feel your feet, try wiggling your toes to see if you can feel that. After a few breaths, let the top of the towel cover your eyes and lie back in a reclining chair or on your bed. Stay relaxed and keep breathing until you feel calm and settled. Once you do, imagine yourself slipping into a deep, soft well that feels warm and comfortable. As you slip further down into the well, envision yourself surrounded by glowing white light. A deep sense of calm comes over you as peaceful thoughts fill your mind with wonder and awe at all of life's possibilities.
Conclusion: Centering is a wonderful, powerful experience that can be used as part of a daily routine. It's an excellent way to get in touch with yourself and your feelings, and once you've learned to do it, it's something that you can always use again and again.
If you have any questions or comments about centering, please post them in the box below - I'd love to hear from you!
For more information on centering and many other aspects of my work, check out:
http://centeringaoc.com/forum/viewforum.php?f=9
I also have several books on my website that are available for sale: http://centeringaoc.