Self-Regulation

What is Centering?

Centring is a collection of techniques that help us regulate our nervous system.

What are some techniques to deal with stress?

• Down-regulating - It's a way to find some peace in the midst of chaos. We indicate to the body that it is ok to relax by lengthening the exhale and carefully easing the areas that stiffen under stress.
• Up-regulating  - There are times when we require a little more focus, in which case we can choose to up-regulate. You can tap your face and your head, down your body and down your legs. Now place your hands parallel to the floor, as if you had two stools next to you and you wanted to lift your body off the chair. You might notice that your core is engaged.
• Up-and-down breathing - Feel your feet on the floor and your bum on the chair. Take three easy breaths. As you breathe up the back of your body, see if you can find a little more length in your spine; as you breathe out, find a little more softness down the front of your body. Breathe in, imagining your strength and experience up your back; breathe out down the front, relaxing your eyes, your jaw and your belly. Breathe in up the back, feeling your resilience; breathe out down the front, see if you can find some compassion.
• Smiling heart - Finally, think of someone or something that makes your heart smile and allow that sense of warmth or light to radiate out from you.