Centering: Definition, Exercises, & Quotes

By Sukhman Rekhi, M.A.
​Reviewed by Eser Yilmaz, M.S., Ph.D.
Find yourself feeling scatterbrained? Let’s take a look at what the centering technique is and how it can help increase focus and relieve stress
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Do you ever find yourself at work having difficulty focusing on the assignment you’re working on? Maybe you’re an athlete struggling to get your head in the game but feeling distracted by the roar from the fans and the sounds of the loud music. Trying to stay focused can be a challenge for many of us. This is where centering comes in to help us. This article will discuss what the centering technique is and exercises you can do to bring your attention and concentration back to the task at hand. 
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What Is Centering? (A Definition)

Centering is a meditative and visualization technique that can support you in retaining focus, promoting relaxation, and relieving anxiety (American Psychological Association, 2022). Something that helps me better understand the centering technique is the visualization of a pendulum. When you swing one side of the pendulum, it moves back and forth, swaying from one extreme end to the other until it slowly gets closer to the middle. When I am feeling distracted or anxious, like a pendulum, my thoughts tend to also teeter from side to side. However, when I recognize this pattern and become mindful about focusing on my breath and making a conscious effort to relax, my thoughts begin to quietly stand still. 

Maybe you have been in this position before—or perhaps, you’re hoping to learn how to bring yourself back into balance. Don’t worry, that’s why we’re here. In the following sections, we will look closely at various strategies and techniques you can use to center yourself in no time.

Centering in Psychology

The centering technique is derived from an ancient martial arts practice in Japan called Aikido, which is often translated as the “harmonious spirit” (Windle & Samko, 1992). Aikido techniques used meditation and breathing exercises from Zen Buddhism to center emotions, harmonize energy, and promote calmness (Lukoff & Strozzi-Heckler, 2017). Modern-day centering techniques use mindful breathing to bring attention to one thing at a time, limit mental distractions, and bring physical balance (Rogerson & Hrycaiko, 2002). 

In psychology, centering is often used by sports psychologists who use the technique to better support and train athletes in their preparation for competitions and games. Sports psychologists argue that the most basic centering skill—mindful breathing—can help de-stress, reduce negative self-talk, and focus on the moment rather than fixating on the past and future. 

However, you don’t need to be an athlete to practice centering. With some practice, anyone interested in this exercise can utilize it for their own needs.

Techniques for Centering Yourself

Before we talk about centering techniques, let’s take a quick look at what it means to be off-centered. If you find yourself ruminating about the past, feeling overwhelmed in the present, having anxious or intrusive thoughts, constantly multitasking, or talking negatively about yourself, you may find it helpful to center yourself. 

Here are some strategies to mitigate any feelings of overwhelm or uneasiness (Laurie & Tucker, 1983).
  • Focus on your breath. The simplest and most fundamental centering technique is conscious or mindful breathing. When we deal with stressful situations or racing thoughts, we may also struggle with breathing at a slow and steady pace. If you notice yourself feeling off-centered or scatterbrained, pause to breathe. Take a deep breath in, hold it for a few seconds, and then let your breath out. Pushing gently against your stomach may help to slowly let any air out. Repeat this process as many times as desired before continuing with your next task. 
 
  • Grounding your feet. Sometimes when we have our heads in the clouds and feel overstimulated in our minds, we forget to pay attention to the rest of our bodies. One way to combat this feeling is by grounding your feet. Take a moment to stand tall, firmly plant both of your feet on the ground, and feel your energy slowly move down from your head to your feet. This grounding technique can help release tension in your head, shoulders, and neck. You may want to try this exercise on the floor in your home or on the grass if you are outside.
 
  • Try journaling. Sometimes thoughts can be piercingly loud in our heads, making it difficult to carry out simple tasks or maintain a balanced mood. One technique to return to your center is by quieting your thoughts with daily journaling. Whether you have a journal you like to write in or just want to use the notes app on your phone, dumping out any harmful thoughts, problems, fears, or frustrations onto paper can help you release the negativity from your mind. 
 
  • Use a mantra. A mantra is a short phrase or word that you can repeat during meditation. As you practice your breathing, some folks find it helpful to have a mantra to say to bring calmness and steadiness to your mind and body. Whether you use the “om” mantra or a self-affirmation phrase such as “I am enough,” use a mantra that is personal to you as you breathe. ​

Video: Centering Technique Example

If you’re a visual learner and like to follow along with videos, check out this short clip about a centering technique you may want to try.

Centering Yoga Meditation

You may be familiar with the concept that moving your body is not only good for your physical health but essential for your emotional well-being too. Combining the centering meditation technique with yoga has health benefits aplenty. While centering may help reduce stress, increase focus, improve self-awareness, and lower blood pressure (Blanton, 2011), yoga can lower anxiety, increase energy, promote relaxation, and instill balance (Ross & Thomas, 2010). 
Let’s go through one yoga pose together. We will focus on how to do the seated spinal twist. Here are the steps:
​
  • Step 1: sit in a comfortable position on the floor with your legs crossed
  • Step 2: roll your shoulders back, sit tall, and extend your spine 
  • Step 3: take a deep breath in while continuing to extend your spine 
  • Step 4: move your chest to the right, with your arms following your movement, and slowly breathe out 
  • Step 5: with control, return to the starting position
  • Step 6: take a deep breath in once again 
  • Step 7: move your chest to the left, with your arms following your movement, and slowly breathe out
  • Step 8: with control, return to your center
  • Step 9: repeat steps three through eight as many times as desired 

How did that feel? If you loved it, that’s great! However, if that yoga pose wasn’t as pleasurable as you hoped, perhaps some of these videos below will show you poses that will be better suited for you.

Videos: Centering Yoga ​

Here are a few videos to help you center yourself with yoga.

Finding Your Center

Centering & Grounding Quick Yoga Tips

​A Centering Yoga Flow to Relieve Stress & Anxiety

Centering Music

Maybe you’ve had a stressful day at work, and as soon as you get in your car, you put on your favorite jams, and slowly the tension in your body starts to ease. Or perhaps you’re having a bit of a low moment and have popped in your headphones to energize yourself. Does this sound familiar? There is scientific evidence that music is a great way to de-stress and improve your mood. Research suggests that music can reduce cortisol levels, provide a mental distraction from difficult situations, lower heart rate, and release endorphins (de Witte et al., 2022). 

If you’re looking to curate another playlist of music, you may consider adding some meditative music for centering. Here is a list of centering music videos that you may want to listen to. You may also find it helpful to search “Centering Music” playlists on Spotify, Apple Music, or wherever you get your songs.

Meditation Music for Grounding and Centering

Grounding Meditation: Finding Your Center

​Centering Music for Healing and Growth

Centering Stones and Crystals ​

Alternative medicine communities often advocate for the healing powers that crystals and stones can bring us. The main premise of using stones or crystals for healing and centering is that they can be used to help bring flow to blocked energy channels and help navigate negative vibrational energies to more positive ones (Ryan, 2019). The usage of stones and crystals is grounded in spirituality rather than science, and if you want to try this technique (or already do!), here are some stones and crystals you may want to look more into. 

Some users of crystals believe that brown crystals are best for centering, as they represent the color of the earth, may help ground you, and help you become one with nature (de Car, 2020). Check out these examples of earthy crystals you may want to try if you’re looking to regroup your emotions or stabilize your thoughts. 
​
  • Aragonite. This crystal is said to be used in conjunction with meditation as its energy may bring calmness when you are stressed and provide clarity when dealing with problems. 
  • Obsidian. Channeled from volcanic energy, obsidian is thought to offer protection, grounding, and strength when dealing with difficult emotions or situations. 
  • Smoky Quartz. Smoky quartz is used for removing negativity, offering an anchor when you may feel like your head is in the clouds, and minimizing chaos. ​

Video: How to Use Crystals for Centering

If you’re new to using crystals and stones, there are plenty of videos from users who help explain their potential healing powers. Here is a video about using crystals for beginners that you may want to check out.

Centering Quotes

  • “Get yourself grounded and you can navigate even the stormiest roads in peace.” - Steve Goodier
  • “Part of evolving and becoming who we’re meant to be — whoever that is —- requires respecting our inner selves so that we may be centered. Only then can we truly be happy.” - Martika Shanel
  • “Stay in the center, and you will be ready to move in any direction.” - Alan W. Watts
  • “Flying starts from the ground. The more grounded you are, the higher you fly.” - J.R. Rims 
  • “I have great respect for the past. If you don’t know where you’ve come from, you don’t know where you’re going. I have respect for the past, but I’m a person of the moment. I’m here, and I do my best to be completely centered at the place I’m at, then I go forward to the next place.” - Maya Angelou
  • “A mind at peace, a mind centered and not focused on harming others, is stronger than any physical force in the universe.” - Wayne Dyer
  • “The fruit of life can only grow when your roots are implanted well—being grounded is the key to being fruitful.” - Prem Jagyasi ​

Articles Related to Centering​

​Want to learn more? Check out these articles:

Books Related to Centering​

If you’d like to keep learning more, here are a few books that you might be interested in.

Final Thoughts on Centering

With all the responsibilities we have in life and the problems we may often have to face, it is normal for us to feel overwhelmed from time to time. However, when those feelings of stress start to overpower our minds and bodies, making us feel off-centered or distracted, it may be helpful to try practices that could help bring us back to center. The centering technique is a great method to incorporate into your daily life or meditation practice. We hope this article provided you with various techniques to consider for your well-being journey. Which technique will you try today?

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