How 

to ​Center Yourself 
Scott Jeffrey

Do you start the day in a calm or reactive state? Do you end the day feeling nourished or
depleted? How about during the middle: are you focused or scattered?

Your answer to all these questions all relate to the Center. It’s an idea that may sound
mystical or esoteric at first, but it’s real. And you can experience it directly in the present
moment.

What the Center Feels Like 
“There’s a center of quietness within, which has to be known and held. If you lose that center,
you are in tension and begin to fall apart.”​ - ​Joseph Campbell

The Center doesn't have a location, yet, there are physical regions associated it. It’s more of
a dynamic point of psychic equilibrium or inner balance. When you’re in the Center, there’s
no resistance. Everything is. You are alive, alert, and active. An inner calm prevails.

Abiding in the present moment, you act spontaneously. You don’t try to achieve this
present awareness; it’s a result of being in the Center. You don't feel happy or sad in the
Center. You're not positive or negative. In the Center, you are neutral.

Centering is a Skill 
We’ve all experienced this Center before, if only for brief moments. Anyone can learn to
abide in the Center. You can train yourself to notice when you’re out of Center. Then, with
the right method, you can reclaim the Center, over and over again. With practice, you’re
able to center yourself with greater frequency.

First, let’s look at signs you’re off-center.

Clear Indicators You’re Out of Center 
Throughout the day, you …

© 2017 ​Scott Jeffrey 1

 ● Take on too many tasks. You often multitask.
● Are reactive, checking your phone compulsively.
● Fail to differentiate what is urgent from what’s important.
● Feel fatigued early in the day.

In your mental and emotional state, you …

● Are consumed by negative self-talk.

● Are easily distracted, unable to focus.
● Ruminate about the past or hold anxiety about the future.
● Get stuck, high-strung, and overwhelmed.

In the evening, you …

● End your work day depleted.

● Struggle with impulse control with sugar, social media, alcohol, snacks, TV,
marijuana, drugs, porn, shopping, etc.
● Can’t remember what you did yesterday or even today.
● Go to sleep too late or crash too early.

Any of these signs familiar to you?

Living Out Of Center 
Most of us are out of the Center all the time. Our search for happiness is a consequence of
being out of Center. We strive for success or to build self-confidence largely because our
Center eludes us.

Other symptoms of being off-center include overwhelm, laziness, procrastination,​ a fixed

mindset​, and self-criticism. When we’re out of Center, we don't trust ourselves. Gurus,
thought leaders, and others become our authority. And the truth is, when you’re not in the
Center, you can’t trust yourself because you can’t connect with ​your instincts or true
feelings​.

We experience all inner fulfillment from the Center. When we don’t abide there, we feel
impoverished. This forces us to look to the future or ruminate in the past. We believe the
answer lies in a better job, the right relationship, more money, prestige, and so on.
Certainly these things will satisfy my needs, we believe. Perhaps the biggest sign of our
collective condition is the prevalence of mental disorders.

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Anxiety disorders affect 18 percent​ of adults ages 18 to 54 in the United States. But that just
counts “disorders.” Virtually everyone experiences anxiety at various levels under certain
conditions. When you’re out of the Center, fear, anger, and shame rule you.

Returning to the Center 
Thankfully, it’s easy to return to the Center, if only temporarily. It takes two ingredients:

1. Awareness: the ability to detect when you’re out of Center in the moment.
2. Method: an effective practice for centering yourself.

I stress it’s easy to center yourself, because if you think it’s difficult, it will be. If you believe,
as I once did, that it takes years of mind training to center yourself, it will take years.

Before we dive into a range of centering practices, it’s helpful to have a conceptual
understanding of the Center.

Four Centers of Intelligence 
There isn’t just a single center. There are four primary centers of intelligence. Any of these
centers is a gateway to bring you back to the present. These centers are referred to in the
works of Plato, Carl Jung, G.I. Gurdjieff, Rudolf Steiner, among others. They are found in the
traditions of alchemy, Taoism, Hinduism, and Kabbalah. Neuroscience shows correlations
to these centers too. Each center provides vital information about ourselves and our world.

The Physical Center

The physical center of the body is located just below the navel. In energetic systems like
Qigong​, this center is called the lower dantien. In Japanese, it’s the hara. While the brain has
approximately 100 billion neurons, the digestive system has roughly 500 million nerve
cells. The gut sends electrical signals to the brain via the vagus nerve, allowing the gut to
"talk" to the brain. But the gut’s autonomous nervous system allows it to work
independently of the brain. Neuroscientists often call the gut the ​second brain​.

If you tend to take in information via your five senses, you favor the physical center. This is
called a sensing type. Returning to this center entails bringing your awareness to your
bodily sensations. Specifically, bring your full awareness to your navel region.

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The Emotional Center
The emotional center is in the heart region. Did you know the heart has a neural network
too? The heart has roughly 40,000 neurons. Yes, it has fewer neurons than the brain. But,
the electromagnetic field produced by the heart is over 100 times greater than the field
created by the brain, ​according to HeartMath Institute​.

If you tend to interpret experience through your emotions, you favor the emotional center.
This is called a feeling type. Returning to this center means connecting to your present
moment feelings, centering your awareness in your chest area.

The Mental Center

The mental center is in the brain region. Most people are familiar with this center. It gets
most of our attention. We often favor this center, excluding the others. If you evaluate the
world through your thoughts and mental models, you favor the mental center. This is called
a thinking type. Returning to this center means quieting our mental chatter and emptying
the mind.

The Spiritual Center

The spiritual or psycho-spiritual center doesn’t have a precise location. Some traditions
place it in the “third eye” or pineal gland region. Others place it at the crown of the head or
about six inches above it.

Taoist and Buddhist psychology use the concept of the host and guest to explain this fourth
center. The psyche is your house. At present, many guests inhabit the house. These guests
are your subpersonalities—all the characters or parts within your psyche. The host is the
higher self, or Self (with capital “S”). The Self is neutral, clear, and empty. It doesn’t get
consumed by thoughts and feelings like the guests. The host keeps order in the house, but
where is the host? The house is overrun by unruly guests!

Returning to the center brings the host back to establish order, freeing the individual from
being influenced by the guests.

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Center of Physical Enneagram's Line of Gurdjieff's Jung’s
Awareness Location Triads Intelligence Centers Types
Physical Gut Instinctive Kinesthetic Moving Sensing
Emotional Heart Feeling Emotional Emotional Feeling
Mental Brain Thinking Cognitive Intellectual Thinking
Spiritual Crown NA Psycho-spiritu Higher Intuiting
al
Table 1: The Four Centers in various psychological and philosophical systems

How to Center Yourself 
The good news is that there are many transformative practices to help us locate these
centers. Even better: most of them don’t take long to reap benefits.

The process is straightforward:

1. Notice when you’re out of Center, and then

2. Do a transformative practice that centers you.

Noticing when you’re out of Center is half the battle. We experience most of our lives out of
Center. There’s a good chance you’re out of Center right now.

I was a second ago until I brought my awareness back to present. One of the many gifts of
mindfulness meditation is that it can help train your mind to remain in a state of
nonjudgmental awareness. The challenge most meditators have is they separate their
meditation practice with the rest of their lives. To remain in the Center, you want to make
this reflective state more available throughout the day. It will increase your awareness of
when you’re out of Center.

15 Transformative Practices for Centering 
Below are 15 transformative practices that can help you center yourself. I find it best to
remain neutral toward these practices. Different practices work better under different
circumstances. Depending on your personality types, you may find certain practices work
better for you than others. I’ve selected practices effective for active, creative professionals.
You should notice the effects of these powerful practices within a minute or two.

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If after 2 minutes, you don’t feel a shift in your conscious state, you either are doing
something incorrectly or the practice may not be right for you.

Breathe Like It Matters: Conscious Breathing

When you’re out of Center, one thing is certain: you’re not breathing properly. When your
mind is racing, your breath is coarse.

Variation #1:​ Observe your breathing. Don't try to change anything; simply observe the
involuntary process of breathing. Let the mind follow the body, not vice versa.

Variation #2:​ Take deep, slow, rhythmic, quiet, breaths from your belly. If this creates
tension, breathe from your chest a few times first before focusing on your belly. Just 3 or 4
breaths can help bring you closer to the Center.

See: ​A complete guide on how to breathe properly​.

Zhan Zhuang: Stand Like a Tree

This is one of the most effective ways of centering yourself. Stand like a tree with your feet
shoulders width apart and your spine straight. Imagine a cord extending from the crown of
your head into the sky. There are numerous variations of this practice:

Variation #1:​ Place both of your hands over your navel. While your head is “floating” above
your body, allow the rest of your body to relax and sink down.

Variation #2:​ Imagine that you’re a tree. Your head, arms, hands, and fingers are the
branches. Your legs and torso from the trunk. And your feet sprout roots far down beneath
the ground. Feel how heavy your feet get as they take root.

Variation #3:​ Imagine you’re a giant connecting heaven above you and earth beneath you.
Feel what it's like to be a channel between these two forces.

For these practices, stand with your eyes closed for a minute or two.

See: ​A complete guide on how to stand properly​.

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Feel Your Feet: Shift Your Awareness
When you’re out of Center, you’re often over-thinking. Too much energy is swirling in your
head. Put both feet firmly on the ground. Place your full awareness on the bottom of your
feet. This helps draw the excessive energy down into your body. Pay attention to any
sensations in your feet. This practice often works within 30 seconds.

Belly Bliss: Attention on Your Navel

In ​Qigong​ and Tai Chi, the center of your body is the lower dantien, about two inches below
your navel. Place your awareness in this area and breathe naturally. Sometimes it’s helpful
to put one or both hands over your navel as you breathe. Combine this with conscious
breathing practice (above) for greater benefit. You’ll probably notice the effects within 30
seconds to 1 minute.

Heart Centering: Attention on Your Heart

Your heart is working all day and night for you and you likely give it little attention. Place
Smile inwardly at your heart. Acknowledge your heart on the inhale, saying, “I see you.”
And then express gratitude to your heart on the exhale, saying, “Thank you.” Repeat this
five times.

Establish a Plumb Line: Attention on Your Third Eye

To construct a vertical wall or a door jam without using a level, carpenters must first
establish a plumb line. A plumb line is a straight vertical line. There’s a plumb line in the
body too. In an upright seated position, gaze with both eyes at the tip of your nose. As you
do this, place your awareness on your “third eye” region in the center of your forehead,
about an inch above your brow. This practice may take a little trial and error, but you’ll
know when you get it. Once you do, you can establish a plumb line quickly whenever you
need it.

Call Forth the Observer: Attention Above the Crown

When there’s chaos on the surface, sometimes you need to seek higher ground. When you
are out of Center, place your awareness about six inches above the crown of your head.
Take the position of an observer and watch your thoughts, feelings, and sensations. This is
a powerful practice. It can instantly provide space between your Self (host) and whatever

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drama might be happening in your ego (guests). Maintain this observer perspective for as
long as it’s comfortable for you.

Access the King: Pyramid Visualization

This practice comes from Jungian psychologist ​Robert Moore​. The King is a powerful
archetype in our psyche that represents an organizing principle of the Self. Visualize a
crystal pyramid. A pyramid is a symbol associated with this sacred King. Imagine a
crystalline pyramid in your heart area or a larger pyramid encompassing your entire body.
Feel the invincible, eternally durable presence of this pyramid. Hold this image until you
are more centered. Or, you can try accessing King energy by praying for guidance.

Find Stillness in Movement: Mindful Walking

Sometimes standing or sitting still makes your internal chaos worse. In these cases, mindful
walking can serve you. Walk as slowly as you can, staying fully present with every step.
Keep your ​breathing slow and steady​. Try to sync your breathing with each step. For
example, a two-count for each stride. Try this for a minute or two. If it feels good, do it for
longer. If possible, walk in nature to further assist the centering process.

Capture What Troubles You: Journaling

To use journaling to help you find the center, write about your current challenges:
problems, fears, upsets, insecurities, and indignations. Dump it in your journal. Express
your emotions and it might let it go, allowing you to center yourself. Sometimes you can be
more centered in a matter of minutes. Other times, you may need to journal for longer. In
Julia Cameron’s ​Morning Pages​ exercise, you write three pages, which takes around 20
minutes.

Grounding Exercise: Hold Your Crown

When you're off center, place one hand directly over the crown of your head. It will help
ground you more quickly. Try this in combination with any of the above methods. Keep
your hand there until you are more grounded, usually one minute or less.

See: ​Grounding Techniques to Connect You to Your Body and the Earth

Here are two additional methods for centering: ​Centering Prayer​ by Thomas Keating and
Focusing​ by Gene Gendlin. I haven’t experimented with either of them.

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5 Tips for Help You Maintain Your Center 

1: Pay Attention
Before, during, and after you do these practices, pay attention to your mental, emotional,
and physical state. Notice any changes that take place during and after you use these
exercises. ​Attention builds awareness​. Awareness precedes transformation.

2: Anchor In the Positive Results

To stay in the Center with greater frequency, create positive associations with your
experiences being centered. If you feel lighter or energized with a more calm, clear mind,
take note. Some people turn these exercises into a chore—something they should do. I've
done this many times. I've tried certain exercises for the sake of doing them—simply to feel
better about myself. If you turn them into chores, it creates resistance in your unconscious
mind. As a result, you'll quickly forget to use any methods and stay off-center.

3: Adopt a Beginner’s Mind

Any ideas or preconceived notions you have about the Center will reduce or block the
effectiveness of these practices. Your mind will try to discount the value of these practices
and the Center itself. So when you practice, adopt a beginner’s mind. Stay curious and open.

See: ​A Complete Guide to Adopting a Beginner's Mind

4: Experiment, Experiment, Experiment!

You have a menu of options to choose from. Each time you try one, hold it as an experiment.
You’re the subject of the experiment and the scientist making the observations. See what
you discover. Are you more in the Center after running an experiment or not? Can you
detect any new sensations? Are you more present in your body? Is your mind calmer?

5: Be Playful
I often act serious, so I’m writing this as a reminder to myself and to the part of you that’s
serious too. Seriousness is a sign you’re out of Center. Seriousness creates internal tension.
When you’re in the Center, you’re relaxed, alert, and spontaneous—all of which are signs of
positive mental health.

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Recap: The Power of the Center 
The Center is a dynamic point of equilibrium within us. There are four primary centers of
intelligence: a physical center below the navel, an emotional center in the heart region, a
mental center in the brain region, and a psycho-spiritual center near the crown of the head.
When you access any of these centers, it brings you to the present.

When you abide in the Center, you feel alive, alert, present, and resourceful. Centering is a
skill. Once you know how to center yourself, you can access the Center when needed.

To center yourself: (1) identify when you’re out of the Center, and (2) use a method to
return to it. This guide offers 15 different methods for experimentation.

Read More Guides 
Zhan Zhuang: Cultivate Energy by Standing Still
A Complete Guide on How to Breathe Properly
Grounding Techniques: How to Reconnect With Your Body
A Comprehensive Guide to Building Self-Awareness

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