Welcome.
My name is Colin and this is a five-minute centering practice.
Begin by finding yourself in a comfortable upright seated position.
Let's center the body first by resetting our posture.
Sit well so that your hips are above your knees.
Feel the middle of your pelvis plugged in to whatever it is you're sitting on and stack your shoulders above your hips so that the joints themselves are right on top of each other and stack your ears above your shoulders.
For many of us this means bringing the head back in space.
Let the back of your skull float up.
Let your chin drop slightly and make any tiny adjustments that you need to feel like you are truly sitting in the center and you'll know you're centered when the seat feels comfortable and almost effortless.
We can then center the breath.
Let go of any air in your lungs and take a full breath in through the nose and let it out slowly through the mouth.
Let the breath return to its natural rhythm in and out through the nose.
To center the breath we simply even out the inhalations and the exhalations so that breathing in takes as long as breathing out.
Let the breath be smooth,
Steady,
And start to slow it down.
Breathing slowly and evenly signals our nervous system that it's okay to relax.
Once you feel settled in your slow and even breathing in and out through the nose we can center the mind.
We do this by bringing our attention to anything in the present moment,
Taking it out of the past,
Out of our memories,
Taking it out of the future,
Out of our imagination,
And into the moment where everything actually is happening,
Where our life is unfolding,
Where decisions are made.
Begin by noticing any physical tension in your body.
Your body is always present.
Notice where you might be holding on and also notice where you might be letting go,
Where you feel a sense of ease.
Notice also the presence of any emotions.
Emotions are energy in motion.
They live in our body and as we do this observing,
As we bring the mind into the present moment,
See if you can avoid judging.
Just acknowledge what's present.
No need to change anything.
And finally,
Notice the quality of your thinking,
Of your focus.
Is it clear or cloudy,
Focused or scattered?
Simply acknowledge.
And for the last few moments of the centering,
Find physical center.
Let your breath be slow and smooth and observe all of it unfolding right here and now in the present moment.
And then let go of your focus,
Honor that you took five minutes out of your day to practice,
And bring some of this presence to the rest of your day.
Take care.
