My Favorite Centering Exercise

In coaching sessions, I invite my clients to start our session with a brief centering exercise. I find it helps to settle both of us into the session and leave the busyness of the day behind.

Below is my favorite centering exercise, inspired by Dr. Andrew Weil’s 4-7-8 breath. Dr. Weil says this breathing exercise is the “perfect, portable stress antidote, as it puts the practitioner in a relaxed state almost immediately.” 

• Close your eyes and settle into your space. Feel your body heavy on your seat. Feel your shoulders relax and arrive in this present moment.
• We are going to take two long breaths in, hold them, and release them.
• Breathe in (several seconds)…   hold (several seconds)…   breathe out (several seconds). Repeat.

---

MINDFULNESS RESOURCES:
“Breathing Exercise: 4-7-8  Breath”, Andrew Weil, M.D.

Mindfulness-Based Stress Reduction
MBSR was developed at the Stress Reduction Clinic at UMass Medical Center by Jon Kabat-Zinn. Classes are widely available online.

Ten Percent Happier Podcast
This is a wonderful educational podcast created by Dan Harris. I love that Dan approaches each mindfulness idea as both a believer and a skeptic. Give it a listen!

Tara Brach Podcast
Tara Brach is a meditation teacher and author who shares her talks and guided meditations through her podcast. With a relaxing voice, plenty of wisdom, and humor, I find these to be the perfect evening guided meditation. ​