Centering: Definition, Exercises, & Quotes

Centering is a meditative and visualization technique that can support you in retaining focus, promoting relaxation, and relieving anxiety (American Psychological Association, 2022). Something that helps me better understand the centering technique is the visualization of a pendulum. When you swing one side of the pendulum, it moves back and forth, swaying from one extreme end to the other until it slowly gets closer to the middle. When I am feeling distracted or anxious, like a pendulum, my thoughts tend to also teeter from side to side. However, when I recognize this pattern and become mindful about focusing on my breath and making a conscious effort to relax, my thoughts begin to quietly stand still. 

Maybe you have been in this position before—or perhaps, you’re hoping to learn how to bring yourself back into balance. Don’t worry, that’s why we’re here. In the following sections, we will look closely at various strategies and techniques you can use to center yourself in no time.

The centering technique is derived from an ancient martial arts practice in Japan called Aikido, which is often translated as the “harmonious spirit” (Windle & Samko, 1992). Aikido techniques used meditation and breathing exercises from Zen Buddhism to center emotions, harmonize energy, and promote calmness (Lukoff & Strozzi-Heckler, 2017). Modern-day centering techniques use mindful breathing to bring attention to one thing at a time, limit mental distractions, and bring physical balance (Rogerson & Hrycaiko, 2002). 

In psychology, centering is often used by sports psychologists who use the technique to better support and train athletes in their preparation for competitions and games. Sports psychologists argue that the most basic centering skill—mindful breathing—can help de-stress, reduce negative self-talk, and focus on the moment rather than fixating on the past and future. 

However, you don’t need to be an athlete to practice centering. With some practice, anyone interested in this exercise can utilize it for their own needs.

Before we talk about centering techniques, let’s take a quick look at what it means to be off-centered. If you find yourself ruminating about the past, feeling overwhelmed in the present, having anxious or intrusive thoughts, constantly multitasking, or talking negatively about yourself, you may find it helpful to center yourself. 

Here are some strategies to mitigate any feelings of overwhelm or uneasiness (Laurie & Tucker, 1983).

• Focus on your breath. The simplest and most fundamental centering technique is conscious or mindful breathing. When we deal with stressful situations or racing thoughts, we may also struggle with breathing at a slow and steady pace. If you notice yourself feeling off-centered or scatterbrained, pause to breathe. Take a deep breath in, hold it for a few seconds, and then let your breath out. Pushing gently against your stomach may help to slowly let any air out. Repeat this process as many times as desired before continuing with your next task. 

 

• Grounding your feet. Sometimes when we have our heads in the clouds and feel overstimulated in our minds, we forget to pay attention to the rest of our bodies. One way to combat this feeling is by grounding your feet. Take a moment to stand tall, firmly plant both of your feet on the ground, and feel your energy slowly move down from your head to your feet. This grounding technique can help release tension in your head, shoulders, and neck. You may want to try this exercise on the floor in your home or on the grass if you are outside.

 

• Try journaling. Sometimes thoughts can be piercingly loud in our heads, making it difficult to carry out simple tasks or maintain a balanced mood. One technique to return to your center is by quieting your thoughts with daily journaling. Whether you have a journal you like to write in or just want to use the notes app on your phone, dumping out any harmful thoughts, problems, fears, or frustrations onto paper can help you release the negativity from your mind. 

 

• Use a mantra. A mantra is a short phrase or word that you can repeat during meditation. As you practice your breathing, some folks find it helpful to have a mantra to say to bring calmness and steadiness to your mind and body. Whether you use the “om” mantra or a self-affirmation phrase such as “I am enough,” use a mantra that is personal to you as you breathe. ​

You may be familiar with the concept that moving your body is not only good for your physical health but essential for your emotional well-being too. Combining the centering meditation technique with yoga has health benefits aplenty. While centering may help reduce stress, increase focus, improve self-awareness, and lower blood pressure (Blanton, 2011), yoga can lower anxiety, increase energy, promote relaxation, and instill balance (Ross & Thomas, 2010). 
Let’s go through one yoga pose together. We will focus on how to do the seated spinal twist. Here are the steps:
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• Step 1: sit in a comfortable position on the floor with your legs crossed
• Step 2: roll your shoulders back, sit tall, and extend your spine 
• Step 3: take a deep breath in while continuing to extend your spine 
• Step 4: move your chest to the right, with your arms following your movement, and slowly breathe out 
• Step 5: with control, return to the starting position
• Step 6: take a deep breath in once again 
• Step 7: move your chest to the left, with your arms following your movement, and slowly breathe out
• Step 8: with control, return to your center
• Step 9: repeat steps three through eight as many times as desired 

How did that feel? If you loved it, that’s great! However, if that yoga pose wasn’t as pleasurable as you hoped, perhaps some of these videos below will show you poses that will be better suited for you.

Maybe you’ve had a stressful day at work, and as soon as you get in your car, you put on your favorite jams, and slowly the tension in your body starts to ease. Or perhaps you’re having a bit of a low moment and have popped in your headphones to energize yourself. Does this sound familiar? There is scientific evidence that music is a great way to de-stress and improve your mood. Research suggests that music can reduce cortisol levels, provide a mental distraction from difficult situations, lower heart rate, and release endorphins (de Witte et al., 2022). 

If you’re looking to curate another playlist of music, you may consider adding some meditative music for centering. Here is a list of centering music videos that you may want to listen to. You may also find it helpful to search “Centering Music” playlists on Spotify, Apple Music, or wherever you get your songs.

Alternative medicine communities often advocate for the healing powers that crystals and stones can bring us. The main premise of using stones or crystals for healing and centering is that they can be used to help bring flow to blocked energy channels and help navigate negative vibrational energies to more positive ones (Ryan, 2019). The usage of stones and crystals is grounded in spirituality rather than science, and if you want to try this technique (or already do!), here are some stones and crystals you may want to look more into. 

Some users of crystals believe that brown crystals are best for centering, as they represent the color of the earth, may help ground you, and help you become one with nature (de Car, 2020). Check out these examples of earthy crystals you may want to try if you’re looking to regroup your emotions or stabilize your thoughts. 
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• Aragonite. This crystal is said to be used in conjunction with meditation as its energy may bring calmness when you are stressed and provide clarity when dealing with problems. 
• Obsidian. Channeled from volcanic energy, obsidian is thought to offer protection, grounding, and strength when dealing with difficult emotions or situations. 
• Smoky Quartz. Smoky quartz is used for removing negativity, offering an anchor when you may feel like your head is in the clouds, and minimizing chaos. ​

• “Get yourself grounded and you can navigate even the stormiest roads in peace.” – Steve Goodier
• “Part of evolving and becoming who we’re meant to be — whoever that is —- requires respecting our inner selves so that we may be centered. Only then can we truly be happy.” – Martika Shanel
• “Stay in the center, and you will be ready to move in any direction.” – Alan W. Watts
• “Flying starts from the ground. The more grounded you are, the higher you fly.” – J.R. Rims 
• “I have great respect for the past. If you don’t know where you’ve come from, you don’t know where you’re going. I have respect for the past, but I’m a person of the moment. I’m here, and I do my best to be completely centered at the place I’m at, then I go forward to the next place.” – Maya Angelou
• “A mind at peace, a mind centered and not focused on harming others, is stronger than any physical force in the universe.” – Wayne Dyer
• “The fruit of life can only grow when your roots are implanted well—being grounded is the key to being fruitful.” – Prem Jagyasi ​

• ​​APA Dictionary of Psychology by American Psychological Association (2015–02-28). (2022). American Psychological Association (APA).
• Blanton, P. G. (2011). The other mindful practice: Centering prayer & psychotherapy. Pastoral Psychology, 60(1), 133-147.
• de Car, V. N., & Makhoul, A. (2020). Crystals: A Little Introduction to Their Powers (RP Minis). RP Minis.
• de Witte, M., Pinho, A. D. S., Stams, G. J., Moonen, X., Bos, A. E., & van Hooren, S. (2022). Music therapy for stress reduction: a systematic review and meta-analysis. Health Psychology Review, 16(1), 134-159.
• Laurie, S. G., & Tucker, M. J. (1983). Centering: A guide to inner growth. Inner Traditions/Bear & Co.
• Lukoff, D., & Strozzi-Heckler, R. (2017). Aikido: A martial art with mindfulness, somatic, relational, and spiritual benefits for veterans. Spirituality in Clinical Practice, 4(2), 81.
• Rogerson, L. J., & Hrycaiko, D. W. (2002). Enhancing competitive performance of ice hockey goaltenders using centering and self-talk. Journal of applied sport psychology, 14(1), 14-26.
• Ross, A., & Thomas, S. (2010). The health benefits of yoga and exercise: a review of comparison studies. The journal of alternative and complementary medicine, 16(1), 3-12.
• Ryan, K. (2019). Healing Crystals: Discover the Therapeutic Powers of Crystals. Penguin.
• Windle, R., & Samko, M. (1992). Hypnosis, Ericksonian hypnotherapy, and aikido. American Journal of Clinical Hypnosis, 34(4), 261-270.