Updated: Jul 21
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.
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