5 Min Centering Technique | Self Regulation | Mindfulness

5 Minute Centring Technique | Self-regulating Practice | Mindfulness

A useful, easy centering technique you can do anywhere to help you calm your nervous system; connect to rest and digest. Allow yourself a quick win to get into a calmer space when feeling overwhelmed, anxious, stressed or scattered. This is a short snippet from a yin yoga class that I wanted to share with you as a great technique to practice to teach ourselves how to self-regulate.

Transcript

And it's quite a good centering technique anytime you may feel anxious or overwhelmed just to bring yourself to center into your body bring yourself to come back home to yourself so when you're ready to just start to lightly bring the right thumb and the second finger together right thumb and second finger together and you might just have to notice light pressure there we have a tendency to press the fingers together but not too hard and with that relaxed soften deep breath let's take a full breath in and out there and then when you're ready to let's start to move that right thumb towards the mid finger light pressure there as we take again a full breath in belly and chest and this time as we exhale let's just soften the shoulders relax those arms and when you're ready guide that thumb over to the right ring finger breathing into the belly into the chest when you're ready again let's slowly breathe out so as we count down or count into our practice moving thumb to baby right finger take a full breath in and out there as we count into our practice by slowing that breath down even more submerging into our practice nice now release those fingers let's take our awareness to the right hand right thumb starts to lightly press sorry left thumbs up so lightly press the left first finger and you're gonna do this round in your own pace so breath in breath out when you're ready to just slowly move your way down each finger in your own pace slowing that breath down like when you slowly walk into water and submerge slowly let the waves of the breath guide you into your practice of merging here arriving here you you nice and if you're still doing your rounds take your time if you finished just take your time to arrive maybe you wriggle fingers maybe you wriggle toes maybe you start to you just gently rock the head from side to side feel free to take a stretch feel free to collect those knees in hug the knees in towards the chest as you make gentle movement just noticing in your own time there is no rush just noticing how your body responds to movement after being still and it's quite a good centering technique anytime you may feel anxious or well just to bring yourself to sense into your body bring yourself to come back home to yourself