Zen is commonly associated with Buddhism and the emphasis on meditation and intuition, but it is also used to refer to the feeling of peace and calm. Life can be full of distractions and stress, which can affect our mental and physical state of mind. In these times, it’s important to center ourselves in the present and calm ourselves. Below are five ways to center yourself.
Breathe
There is a lot of stress and anxiety involved with our daily routines, and they can be caused by taking on too many tasks, multitasking, or feeling tired. At the end of the day, this can lead to you feeling exhausted and depleted, and in the moment, it can leave you feeling overwhelmed.
In these moments, something we can do to center ourselves is breathe. By focusing on our breathing, we can center and relax ourselves. You can try taking deep breaths with mindful breathing; first, you need to find your breath. Inhale deeply through your nose until you feel full, and then slowly release the breath from your nose. Breathing this way can help increase your focus and provide a feeling of balance and calm.
Another technique is square breathing, which is a breathing exercise that focuses on the count of eight. You’ll begin by inhaling very slowly, counting to eight. Then, counting to eight, you’ll hold your breath in before exhaling slowly to a count of eight. The breathing exercise ends with holding your breath out for another count of eight. Repeating this breathing exercise can help you focus on your breathing and relax.
Wake Up Early
The early morning is one of the quietest times of the day, and there’s a sort of peace to it. It is likely one of the few times of the day when you won’t feel overwhelmed or stressed. The early hours of the morning are the perfect time to focus on you, and finding time for yourself in the morning can actually set the tone for your whole day.
This doesn’t have to be an everyday routine; if it proves too early for you, you can try to wake up earlier a few days a week instead. During these early hours, before you have to attend to your responsibilities, this time can be used to meditate and focus on your breathing. The extra time can also be dedicated to an activity that you love to better relax you.
Meditation & Prayer
One way to center yourself is by prayer and meditation. Meditation can teach you to focus on what’s going on in the present moment and focus on what really matters – Jesus. We tend to focus and reflect on stressful events and negative thoughts, and prayer and meditation can take the power that these negative things have on you and help you remain grounded and focused. Through prayer, you gradually learn to manage anxiety and stress reactions so that you are not as reactive to them.
Prayerful meditation is simple.
- Find a quiet, relaxing space free of distractions and interruptions.
- Seat yourself on something comfortable, like a chair, yoga mat, or cushion on the floor. Be careful not to get too comfortable and fall asleep.
- Gently place your hands in your lap, close your eyes and take a few deep breaths.
- Take notice of any discomfort or tension in your body and focus your mind and breathing into those places to relax them.
- Breathe normally, focusing your attention on each breath.
- Begin by praying the Our Father prayer.
- While praying, imagine all of the anxiety, stress, and confusion leaving your body and being filled with the peace of Jesus.
- Continue with your breathing and praying until you feel calm, energized, and centered. It may take a few minutes. Praying a rosary takes about 20-25 minutes and is a wonderful prayer for calming down and reliving stress and anxiety. If you are unfamiliar with praying the rosary, download the Hallow app on your phone and follow along.
Understandably, some individuals may just be too busy to set time aside for meditation. There are adaptogen drinks available that can help provide the same calm and centeredness that meditation does.
Visual Imagery
Imagining specific images that calm you can also help you center yourself. These images can be of anything that helps you relax and feel better, and they can help reduce feelings of negativity. You would simply close your eyes and imagine these images while breathing slowly. You can also fill your home with these calming images whether it’s artwork of the ocean or religious icons and statues.
Walk or Bike
A way to center yourself is by opting to either walk or ride a bike. There is a lot of stress, noise, and distractions that come with driving, which can stop you from enjoying the moment. By choosing other options to get to a destination, you have the opportunity for deep, fresh breaths and a beautiful look at the world around you. This allows you to live in the moment and truly relax.
Learning how to center yourself is a process, and it is a skill you must learn. By centering yourself, you learn to live in the moment and not focus on negativity. By centering yourself, you learn to live in the moment and not focus on negativity.
