Remaining centered in all circumstances is the key to leading a spirited and fulfilling life. Being in touch with your inner presence acts like a shield to protect you from outside stresses and guides you to a spontaneous and conscious response to every situation.
However in our daily rush of meeting our responsibilities, we often lose touch with our centre. Especially in the middle of a strenuous day, its easy to get flustered and irritable, leading us to make mistakes and create more frustration.
Here are a few simple steps to reclaim your center and function to the best of your ability in every situation.
A. The 3 Step way – The next time you feel stressed, practice this three step method to reclaim your center. Step one: put your hand on your lower belly, your hara center (the area that is 2 inches below the navel) and exhale completely to the point you feel empty. Feel your belly going in with the exhalation and then hold for a few moments. Feel the acute emptiness, then give in to the breath and allow it to rush in to your body. Remember, your focus has to be on exhalation. The body will take care of the inhalation. Repeat this for at least 5 counts before moving on to the next step. This very first step will make a difference because our breath is intimately connected to our state of mind; change one and you change the other. Step 2 – look at and feel your surroundings. Really pay attention; listen to the sounds, look at the colors and forms around you, feel the textures and shapes with your hands, take a sip of tea or water. Reconnect back to your 5 senses and your present moment of space. Step 3 – Smile widely. You don’t need a reason; simply smile. The very act of smiling activates your brain’s circuitry of emotion and happiness and changes your mood. This exercise will barely take 2-5 minutes. And now when you come back to the situation at hand, you will notice that its intensity has weakened and you feel less anxious. Practice this at least 2-3 times a day. With time your brain circuitry will rewire and you will be better equipped to handle stress.
B. Do away with self limiting thoughts – Snap your fingers & change your thought.We all have our favorite list of self-limiting thoughts, which go around in a constant loop in our mind, and they come back with a frenzy when you are feeling stressed. Thoughts carry great power and if the wrong ones are allowed to trespass, they can do great damage. Thoughts like, “I can never get a lucky break, I am not good enough”, can become self-fulfilling prophecies. The easiest way to avoid this is to first identify them. So take a piece of paper and write down all that which limits you in any way. Then consciously decide to let go of these thoughts. Snap out of them the moment you see them emerging like worms from a can. Associate distinct physical acts with this intention to further strengthen your resolve. For example, snapping yourfingers, pressing your finger on your wrist or shaking your head. Do anything to cut the unhealthy chain of thoughts and bring you back to the present moment. With practice, these thoughts will lose their power over you
C. Root yourself – One of the reasons we feel overwhelmed is because we feel our mind is scattered or all over the place. One way to ground yourself is to imagine yourself as a giant oak tree, with your torso embodying the trunk and your feet, the roots. Stand with your feet shoulder-length apart and feel the ground beneath your feet. Now imagine sturdy roots growing from below your feet and into the ground, strongly anchoring you to the earth. Simultaneously feel the earth’s energy going up through your limbs and strengthening you.
D – Create your own special mantra or life affirmations – Create three statements that immediately make you feel empowered and good about yourself. Maybe it’s your favorite prayer or mantra or even a compliment given by someone. Use the phrase that you feel instantly connected to and uplifted by. Repeat it at least 5-6 times every day. Used in conjunction with changing your thought technique, this practice can be a potent centering device.
E – Take a Zen walk – Anything done with conscious awareness can become a meditation. Walking is one of the simplest ways to center yourself, and the best part is you can do this anywhere. Start by walking slowly. Feel each step. Imagine as if your feet are talking to the ground. You can even place a hand on your lower belly to connect to your breath. Or simply touch your forefinger and thumb together to remain consciously aware. Do not allow your mind to run away with your thoughts. Every time it happens, bring it back gently.