A centering practice can go a long way toward helping us live the Wellness Lifestyle—mentally, emotionally and spiritually, as well as physically. I have used a variety of centering practices over time, but I have recently adapted some concepts from two mind-body disciplines to create a centering process that is more effective than anything I have ever used. True, we have to find what works for each of us as individuals, but I want to share this practice with you because I believe it works for several reasons.
I learned that Aikido, a Japanese martial art that synthesizes the religious beliefs, philosophies and martial studies of its founder Morihei Ueshiba, was useful for achieving inner peace and for managing anger and stress. Aaccording to Wikipedia, Aikido translates to “Way of unifying with life energy” or “Way of harmonious spirit.” I liked these ideas, so I decided to learn more.
What I learned is that there are four primary principles in Aikido. These are called Ki principles. The clearest, most useful labels for them that I have found are:
1. Keep One Point.
2. Relax Completely.
3. Keep Correct Posture.
4. Keep a Positive Mind.
I will explain each principle and how I have adapted and expanded on them for my centering practice.
The principle of One Point provided a real breakthrough in finding a truly effective centering practice. One Point refers to our center of gravity, which is located roughly two inches below our belly buttons. According to the website http://www.bodymindandmodem.com/Basics/one.html, “The most powerful motions of the body originate here. And the calmest minds are concentrated here.” This was a persuasive concept for me—the physical center of balance in my body assisting mental and emotional balance in my life. When I started to pay attention to this area, I discovered that I could visualize a spot (For whatever reason, I see it as a medium-sized white dot.) and really allow myself to feel it. What surprised me most once I started noticing this area, was how often I found myself clutching in this area. The tightness there was so constant that I was totally unaware of its existence. Yet, when I noticed it and moved to the second Ki principle of Relaxing Completely, it opened the door for mental and emotional relaxation that I did not realize was possible. For me, One Point, my physical center of balance, seems to be the key to balance in the mental and emotional parts of my life. The effect of paying attention to One Point has been undeniable.
Relaxing Completely is harder (at least for me) than it sounds, but I am happy to say that I am getting much better at it. This does not have to mean lying in bed (although it can take place there). First, I find One Point. Then, I notice if I am tight there. Once I focus on relaxing One Point, I am able to recognize tension elsewhere in my body and release it. I practice this on the bike, while I am working , in meetings and in frustrating parenting situations. It makes a world of difference.
Attending to Correct Posture actually makes it easier to relax. The body is more aligned, and that aids relaxation and better coordination of body and mind. As part of my centering practice. I notice if I am slouching, if I could stand or sit straighter and if anything feels out of balance. I adjust it and feel the difference immediately.
Finally, keeping a Positive Mind is a choice for better physical and mental health. It is a conscious decision to focus on the positive and release the negative, to believe in oneself and to have faith in the goodness of life. Doing so as a choice for health is empowering. It is a realization that holding on to grudges or negativity only hurts us and makes us feel bad. Letting those things go and choosing a Positive Mind sets the stage for good things to happen in the way we feel, physically and emotionally.
The final component to my centering practice comes from Yoga’s Calm Heart meditation. I love those words. They feel like a true and honorable aspiration. A Calm Heart is patient and releases pain, stress and anger. For my practice, I find One Point and relax it, visualizing balance in my life. I actually visualize my pelvic bones as two-sided scale. Then, I consciously choose a Positive Mind in the moment. Finally, I breathe into a Calm Heart, and I feel an internal smile come over me. All this only takes a moment and can be done anywhere. I do it many times each day, and the change in my outlook and well-being is amazing. I encourage you to try it and to adapt to your own needs.