top of page
Writer: Erin
Erin
Mar 6, 2024
1 min read

Updated: Jul 21


Eye-level view of a serene landscape with a calm lake and surrounding trees

Marivi Pazos Unsplash


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:


Andrew Weil, M.D.


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


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 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. 



READY TO TAKE THE NEXT STEP?


Schedule a complimentary Clarity Call to get started.​



Comments


Erin Becker, ACC, is the founder of Pick It Up Coaching. With decades of experience in the corporate world, as an entrepreneur, and as a parent, Erin brings a wealth of compassion and insight to coaching. She specializes in coaching clients impacted by neurodiversity and helps them leverage their strengths. She is a member of the International Coaching Federation, the ADHD Coaches Organization, and the National Association of Productivity and Organizing Professionals, and is a Positive Intelligence Mental Fitness coach.

ErinB_headshot1_edited.jpg
  • LinkedIn
  • Pinterest
  • Megaphone
associate-certified-coach-acc.png
pickitupcoaching-pq.jpg
PickItUpCoachingLogo_Horiz_Color_transparent.png

Copyright © 2026

bottom of page