Go ahead and get in a comfortable position in your chair. Sit upright with your feet flat on the floor, your arms and legs uncrossed, and your hands resting in your lap. Allow your eyes to close gently. Take a couple of gentle
breaths—in … and out … in … and out. Notice the sound and feel of your own breath as you breathe in …and out …Now turn your attention to being just where you are. Notice any sounds that you may hear close to you
and then farther away. Notice how you’re sitting in your chair and feel the place where your body touches the chair. What are the sensations there? How does it feel to sit where you sit?
Next, notice the places where your body touches itself, and bring your awareness to the spot where your hands touch your lap or legs. And now, imagine your awareness pouring down over your hips to where your
feet touch the floor. How do your feet feel in the position that they are in? Notice too that your feet are firmly grounded to the floor and earth beneath you. Now gently expand your awareness and just notice sensations in the rest of your body. If you feel any sensations in your body, just notice them and acknowledge their presence. Also notice how they may, by
themselves, change or shift from moment to moment. Do not try to change them. Now let yourself come back to being just where you are, here with this exercice. See if you can feel the investment of yourself here, right now. What are you here for? If you’re thinking this sounds strange, just notice
that and come back to the sense of integrity here. Be aware of the value that you are serving by being here.
And, see if you can allow yourself to be present with what you are afraid of. Notice any doubts, reservations, fears, and worries. See if you can just notice them, acknowledge their presence, make some space for them, and allow them to be there. You don’t need to make them go away or work on them. With each breath, imagine that you are creating more and more space for them, more space for you to be you, right here where you are. Now see if for just a moment you can be present with your values and commitments. Why
are you here, reading this text? Where do you want to go? What do you want to do with your life?
Then, when you’re ready, let go of those thoughts and gradually widen your attention to take in the sounds around you, and slowly open your eyes with the intention to bring this awareness to the present moment and to every day in your life.
Let’s take a moment to reflect on your experience with the Simple Centring exercise. What’s important here is that you begin to notice your experience and what it teaches you. This will give you a sense of where you are as you begin your journey. So, let’s start there.
What showed up for you as you considered your intentions and why you are here, doing this exercise now to make changes in your life?
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What sensations, if any, were you able to notice in your body?
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List any thoughts that showed up that seemed to pull you out of the exercise (e.g., I can’t concentrate; this is boring, I’m not doing
this right). Be specific.
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Were you attached to any particular result by doing the practice—like feeling more relaxed, calm, or at peace? If so, note this below.
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I encourage you to practice this Simple Centring exercise daily. Find a time and place that’s right for you. It will help you create the space you need to show up to your life and do what you care about.