The Inner Critic - Flipbook - Page 25
1. Learn how to nd a centered and grounded presence
There are dierent ways we can practice feeling what it is like to be centred, and how to create this for
ourselves.
It is a practice we can do sitting or standing, and typically we will keep our eyes open. We do not ask
people to ‘hang on’ whilst we close our eyes to centre and get present!
We have to do it in the
moment.
There are many ways to arrive at this state of being, here is mine…
i.
Notice your breath letting it ll into your lower abdomen. If this is not familiar to you, when you
breath in let your tummy expand, when you breathe out, let your tummy collapse. It is OK to
actively engage your abdomen muscles to get started with this.
ii.
Bring your attention to your feet. Notice them on the ground and check they are hip width apart.
iii. Feel your legs and the back side of your body.
iv. Check you are standing tall through your spine without tipping your head up and back. If you keep
your eyes and jaw parallel with the horizon whilst lifting up through the sternum you’ll come up
taller.
v.
Check that you are relaxed as best you can – given that this is most likely unfamiliar right now.
Relaxed not collapsed.
vi. Notice the edges and sides of your body. Can you feel your rib cage back and front? Can you nd
a little more expansiveness and take up a fraction more space?
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