Centered Self Meditation: A Simple Technique to feel Strong and Centered.

Ever feel like you’re all over the place? It’s a common sensation in our fast-paced technology driven world. We’re always on the go, our attention is often spread thin, and time’s slipping through our hands.

Sometimes, our fast-paced lives can leave us feeling disconnected from our center, our personal power, and our needs and desires. This goes for parents as well as children, and taking a few minutes to re-connect with your center – physically, mentally and emotionally – can transform your day and your life.

In the West, we often underestimate the mind/body connection. But your thoughts profoundly affect your body, including your nervous system, which will influence your emotions and psychological states. If you or your child are regularly feeling stressed, anxious, worried, overwhelmed, unable to sleep, or low on energy, simple mind-body practices can make a tremendous difference in how you feel. One of these practices is meditation.

Now, most westerners get intimidated with the idea of meditation because they believe you have to sit still for hours on end and stop thinking, but this is not accurate. Meditation is a technique to help you connect with yourself, gain distance from your ever-changing thoughts and emotions, and feel centered and strong from the inside out.

To help you re-connect with your own center of personal power, I recommend a meditation where you focus your breath and awareness on the central axis of your body. In the yoga practice, we refer to this as the “midline” of your body. Anatomically this is your spine and central nervous system.

Re-orienting yourself to your midline helps your body become more balanced, and by focusing your attention on your midline for several minutes while breathing deeply, you will feel more calm and clear in your mind. This introspective time helps your nervous system settle, so you feel relaxed and content.

When you orient yourself towards your center, you will naturally feel more in control and more confident in your daily life. You’ll feel stronger on the inside, so you can make better decisions, manage your time more efficiently, and feel empowered.

This is a technique you can utilize and share with your children. Teen and pre-teen girls especially can benefit from this type of practice as they deal with intense changes in their hormones and bodies.

Follow these 5 Steps for your Centered Self Meditation:

Get comfortable! Sit on a cushion, with your back against the wall, in a chair or even lay down.

Set a Timer for 5-10 minutes (choose an amount of time that is comfortable, longer is not better, and consistency is key.)

During your time in meditation, draw your breath up and down your spine, tracing your center. You can inhale from the base of your spine to the crown of your head and exhale from your crown back down to the base of your spine.

Do not try to stop your thoughts. Your mind will think; that’s it’s job. Just allow the thoughts to pass by, like clouds across a clear blue sky.

Breathe fully and deeply through your meditation. Deep breathing will clarify your mind and calm your nervous system.

Tracing your center with your breath and your awareness will create a powerful mind/body connection re-orienting you to your center, so you’ll feel clear, strong, and empowered.

Life isn’t going to slow down for us. Change, turmoil, and conflict are a part of our time here. So it is essential to have tools, strategies and practices that help us make the most of our time, our relationships, and our lives. Enjoy and Share with your loved ones!

Get a MP3 Guided Meditation of Centered Self at

About the Author: Alison Smith is a Yoga Teacher and the creator of Develop a Home Yoga Practice. She is passionate about helping more people experience the extraordinary benefits of yoga and live happier, healthier lives.

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