Centering:

Sit comfortably with your spine erect and your feet flat on the ground. Keep your head up with your chin tilted slightly down in a relaxed position. As thoughts come in to your mind, acknowledge them and let them go. Close your eyes and relax. Breathe slowly in through your nose and out through your mouth. Continue this breathing pattern throughout the entire session. Once a rhythmic breathing pattern is established, you can start the session.

Beginning with your scalp and face, contract your scalp and facial muscles for five seconds while inhaling. Hold your breath and your muscular contraction for a moment, then exhale slowly. As you exhale, release your scalp and facial muscles.

Continue down your body with rhythmic contractions and expansions while following your breath. Pausing for twenty seconds in between each. Do one breathing cycle for each of these areas:

neck

shoulders

arms

hands

torso

stomach

hips

gluteals

thighs

knees

lower legs

ankles

feet

Conclude this centering exercise by contracting the muscles of the entire body, head to toe, pausing for a moment. Then, release the contraction with a slow exhale.

This exercise will help relieve tension and will aid in releasing and relaxing at your center.