How to Breathe Like a Jedi to Increase

Mental Clarity, Energy, and Emotional

Resilience
by Scott Jeffrey
OVERVIEW: This breathwork guide breaks down the essential
ingredients of how to breathe properly to reduce anxiety, improve
your energy, enhance mental clarity, and strengthen emotional
resilience.

______________

I was a very anxious teenager. In college, I was plagued with

overwhelming stress during midterms and final exams.

I tormented myself with what-if scenarios: What if I freeze during the

exam and totally blank out? What if that one topic that I can’t quite
grasp is the central theme of the exam?

This stress led me to make unnecessary errors, lowering my overall

test-taking performance. I made myself utterly miserable. I hated
learning. Plus, the excessive emotional tension wrecked my physical
health. In my freshman year alone, I made a dozen trips to the health
service center.

Fortunately, in my sophomore year, I was introduced to a few

breathing techniques. Using these techniques helped calm my mind
when I began to feel overwhelmed by exam time.

The results were extraordinary. I became proficient in test-taking, but

more than that, I found the remainder of my college education far
more enjoyable.

For the last two decades, my interest in breathwork has continued.

Here’s a summary of what I’ve learned thus far …
Table of Contents
 The Benefits of Proper Breathing
 Self-Test: Are You Breathing Correctly?
 Why It’s Necessary to Learn How to Breathe Properly
 Four Elements of Breath Work
 How to Breathe Deeply

1
  How to Breathe Steadily
 How to Breathe Slowly
 How to Quiet Your Breath
 Learn How to Breathe Properly … Fast
 Two More Tips on How to Breathe Properly
 The Natural Tranquilizer: 4-7-8 Breath
 Recap: How to Breathe Properly
 Read Next

The Benefits of Proper Breathing

Breathing affects all of our bodily systems, feelings, and moods in
profound ways.

In an age where most humans are in a constant state of anxiety—an

over-activation of the sympathetic nervous system—proper
breathing provides a healthy means of reducing
anxiety, restlessness, and stress.

By activating the parasympathetic nervous system, proper breathing

promotes inner calm and physical relaxation.

The brain uses up to three times as much oxygen as our muscles do.

Proper breathing increases the oxygen in our bloodstream, making

more oxygen available to our brains. This improves brain function,
which translates to more physical energy, mental clarity, and greater
productivity.

By learning to direct your attention to your breath, you can condition

yourself to shift out of stressful, depressed, and aggressive states and
enter relaxed, calm, and resourceful mental states.

The short-term benefits are obvious: you become better equipped at

handling difficult situations, managing conflicts, and maintaining
focus while you work.

Because effective breathing improves your body’s response to stress,

its long-term benefits include longevity and a higher quality of life.

Breath Work Guide (PDF version)

Self-Test: Are You Breathing Correctly?
2
Here’s a quick test:

Place your left hand over your navel and your right hand over your
chest.

Breathe normally (however you usually breathe without thinking

about it).

Which hand(s) is moving? Left, right, or both?

If the hand over your chest is moving, you probably have a shallow
breath. That is, you’re drawing insufficient oxygen when you breathe.
This leads to fatigue and increases the chances of feeling anxiety.

If the hand over your navel is moving, you’re probably breathing

properly.  This is called diaphragmatic breathing.

To breathe from your belly, you need to expand and contract your
diaphragm, which provides more oxygen to your lungs.

If both hands are moving while you breathe, you probably have a
combination of the two.

Why It’s Necessary to Learn How to Breathe

Properly
From one perspective it seems somewhat silly: Why do you need to
learn how to breathe properly? Don’t you do that involuntarily?

Breathing is both a voluntary and involuntary function.

Involuntary breathing is an automatic bodily process. Voluntary

breathing occurs when you bring your awareness to the process of
breathing.

Infants don’t yet have the cognitive capacity to breathe voluntarily. We

enter this world breathing involuntarily. And as infants, we breathe
beautifully. No lessons needed.

3
Ever watch a baby sleeping? His belly inflates like a balloon with every
inhale. We are born breathing diaphragmatically.

So what happens?

Emotions—mostly negative emotions like fear. Science is just

beginning to understand the effects emotions have on our brain and
the autonomic nervous system.1

Children are containers for their parent’s emotions. Whatever they

feel, their child absorbs.

And so slowly, infants begin to adopt their parent’s anxieties.

As soon as they do, they begin to breathe like their parents: shallow
breaths, mostly from the chest.

It’s as if incorrect breathing is taught subconsciously, from generation

to generation.

Four Elements of Breath Work

So “proper breathing” is really natural breathing. In learning how to
breathe properly, you are consciously training yourself to re-learn
what once came naturally to you.

Here are four elements that illustrate how to breathe properly:

1. Breathe deeply
2. Breathe steadily
3. Breathe slowly
4. Breathe quietly

Now let’s look at ways to improve each of these four elements.

How to Breathe Deeply

Breathing deeply means breathing with your belly instead of your
chest.

4
Remember that chest breathing promotes anxiety and emotional
imbalance; belly breathing promotes relaxation.

As you inhale, draw the air deep into your lower abdomen, imagining
a balloon expanding in that region.

Exhale and allow the balloon to slowly and steadily deflate. Be sure
not to force the air out of the balloon. Simply allow the air to release
naturally. Relaxation comes mainly from the exhale, not the inhale.

To breathe with your diaphragm, simply place your awareness on your

navel as you breathe.

Sometimes it’s also helpful to place one or both of your hands over
your navel as we did in the experiment above. Observe your hand
moving like a balloon as your stomach inflates on the inhale.

Again, avoid using any force. Simply observe the process of breathing
with your lower abdomen.

5
How to Breathe Steadily
Generally speaking, your breathing should be rhythmic. You want the
time of your inhales to match the pace of your exhales.

Try starting with a count of three. At a comfortable pace, inhale for a

count of two and exhale for a count of three.

Be sure that you’re not feeling any tension or force as you breathe.

If a three count is too little for you, raise it to five.

How to Breathe Slowly

Your goal is to make each inhale and exhale as long as possible
without straining.

Most adults in a resting state breathe an average of 12 to 18 cycles per

minute. This translates to a complete inhale and exhale cycle of three
to five seconds.

Trained internal martial artists, in contrast, extend a single breath

cycle to 15 seconds, comfortably completing only four cycles in a
minute.

The fewer cycles per minute, the better. A slow breath cycle coincides
with greater awareness, alertness, centeredness, and relaxation.

You can train your body to breathe at slower and slower rates.

Start by setting a timer for a minute and count how many cycles you
complete. Try this a few times to establish a baseline. Record the
results.

Then, periodically take conscious breaths at a three-count (count to

three on the inhale and again on the exhale). Once the count becomes
comfortable, move it to four, five, etc.

After 30 days, use a timer again and see if you have extended your
average breath cycle.

6
How to Quiet Your Breath
As I began to spend more time observing my breathing, I noticed a
relationship between my breathing patterns and my thoughts.

Coarse, erratic, and louder breathing coincides with racing thoughts,

rumination, and various neurotic tendencies.

With slow, steady, deep, quiet breaths, I noticed my thought stream

tends to recede into the background of my consciousness. Sometimes,
the thoughts seem to stop altogether.

In addition to breathing slowly and steadily, you ideally shouldn’t hear

air coming in or out of your nose or mouth.

To quiet your breath, do not force the air on your exhale and do not
rush to draw the air in on the inhale.  That is, breathe naturally—
without effort.

Proper body alignment also helps you further quiet your breath:

 Imagine your head suspended above your spine with a golden

cord extending from the crown of your head into the sky.
 Gently tuck your chin.
 Avoid slouching your shoulders or arching your lower back.
 Keep both feet firmly on the ground .
To learn all the key elements of proper posture and alignment, see
this guide.
Learn How to Breathe Properly … Fast
The key to adopting any new skill is to follow an effective method with
as much awareness and focus as possible.

So for this exercise, place your full attention on the process of

breathing.

You don’t need to invest a great deal of time to learn how to breathe
properly. One conscious breath is worth more than 20 unconscious
breaths.

7
The very process of observing your breath often quiets your mind. A
quiet mind is less agitated by emotions and more receptive to
learning.

Once you’ve retrained yourself to breathe properly, you will once again
breathe correctly without conscious awareness.

Whenever you consciously breathe, notice how you feel. Observe any
tingling or other sensations in your head or body.

See if you feel more relaxed and calmer than before you did the
exercise. Paying attention to the effects of your practice provides the
feedback necessary for effective learning.

Plus, you’ll notice the benefits when you breathe correctly, anchoring
the positive experience in your subconscious. This will fuel your
efforts.

If you don’t pay attention to the results you’re experiencing, you’ll find
little reason to continue experimenting and practicing when the
novelty wears off.

Two More Tips on How to Breathe Properly

First, inhale through your nose. Breathing with your nose gives you
better control of the breath and warms the air when you inhale.

Inhaling with your nose is almost always advisable. However, there

are breathing techniques, like the method illustrated below, that
advises exhaling through the mouth.

Second, gently place your tongue on the palate where the back of your
front teeth meets the roof of your mouth.

This is actually proper tongue posture. The tongue is supposed to

remain against the palate most of the time—except when eating,
drinking, and talking.

This will help you relax your jaw, enabling you to steady your breath.

8
The Natural Tranquilizer: 4-7-8 Breath
Now that you’ve tasted the effects of conscious breathing, perhaps
you’d like to experiment with a different breathing technique.

This particular method is excellent to do when you want to relax,

before bed, or before meditating. Dr. Andrew Weil calls it a “natural
tranquilizer.”
1. Sit with your back straight, head looking in front of you. Your
tongue gently presses against the roof of your mouth. Close your
mouth, not tightly but loosely.
2. Inhale slowly, steadily, and deeply (into your belly) through your
nose for a count of four. Your inhale should be steady and
consistent for the entire four-count.
3. Hold your breath for a count of seven.
4. Exhale through your mouth, again slowly, calmly, and steadily,
making a slight whoosh sound. Exhale for a count of eight. Be
sure not to push the air out forcefully when you start to exhale.

This completes a single 4-7-8 breath. Repeat this cycle three more

times to complete your first session.

For this particular technique, the duration you spend counting isn’t
important; the ratio of time (4-7-8) apparently is. After a matter of
weeks or months, you’ll be able to slow down your count or double it
to an 8-14-16 count.

You may feel lightheaded when you first use this method, but this
sensation will pass.

Weil recommends doing four cycles of the 4-7-8 breath twice a day,
moving to eight cycles once you get comfortable with the method.

He provides a demonstration of this method and explains the health

benefits in this 8-minute video.
Breath Work Guide (PDF version)
Recap: How to Breathe Properly
Now you know how to breathe properly:

9
  Breathe consciously by placing your awareness on your breath.
 Breathe slowly, extending the inhale and exhale over time.
 Breathe steadily at a rhythmic pace by counting inhales and
exhales.
 Breathe quietly by not forcing the air in or out while maintaining
proper posture.
 Breathe deeply by placing your awareness on your lower belly.
 Breathe mainly from your nose.
 Allow the air to release on the exhale; never force it.
 Keep your tongue gently pressed against your palate as you
breathe.

Notice any sensations or shifts in your mental functioning during and

after conscious breathing. This will reinforce your learning and fuel
further practice.

When you want to focus on a project, steady your breath.

As you’re wrestling with a difficult decision, breathe naturally.

When you’re having trouble with a friend, family member, or

colleague, tune your breath … again and again.

Bringing your body and mind back into balance doesn’t need to take
hours. You can tune your breath and quiet your heart in a matter of
minutes, if not seconds.

So take a deep breath and have an awesome day …

10
15 Powerful Centering Methods to
Reduce Stress, Increase Focus, and
Make Better Decisions
by Scott Jeffrey
Overview: Learning how to center yourself is perhaps the most
important skill most people never learn. This guide explains what the
Center actually means and offers effective methods to help you find it.
______________

Do you start the day in a calm or reactive state?

Do you end the day feeling nourished or depleted?

How about during the middle: Are you focused or scattered?

Your answer to all these questions all relate to the Center.

It’s an idea that may sound mystical or esoteric at first, but it’s real.
And you can experience it directly in the present moment.
Table of Contents
 What the Center Feels Like
 Centering is a Skill
 Clear Indicators You’re Out of Center
 Living Out Of Center
 Returning to the Center
 Four Centers of Intelligence
o The Physical Center
o The Emotional Center
o The Mental Center
o The Spiritual Center
 How to Center Yourself
 15 Transformative Practices for Centering
o Breathe Like It Matters: Conscious Breathing
o Zhan Zhuang: Stand Like a Tree
o Feel Your Feet: Shift Your Awareness
o Belly Bliss: Attention on Your Navel
o Heart Centering: Attention on Your Heart
o Establish a Plumb Line: Attention on Your Third Eye
o Call Forth the Observer: Attention Above the Crown
o Access the King: Pyramid Visualization
o Find Stillness in Movement: Mindful Walking
o Capture What Troubles You: Journaling 
o Grounding Exercise: Hold Your Crown
 5 Tips for Help You Maintain Your Center

11
 o 1: Pay Attention
o 2: Anchor In the Positive Results
o 3: Adopt a Beginner’s Mind
o 4: Experiment, Experiment, Experiment!
o 5: Be Playful
 Ground Yourself with a Digital App?
 Recap: The Power of the Center
 Read Next
What the Center Feels Like
As Joseph Campbell said in The Power of Myth:

There’s a center of quietness within, which has to be known and

held. If you lose that center, you are in tension and begin to fall
apart.

The Center doesn’t have a location, yet, there are physical regions
associated it. It’s more of a dynamic point of psychic equilibrium or
inner balance.

When you’re in the Center, there’s no resistance. Everything is. You

are alive, alert, and active. An inner calm prevails.
Abiding in the present moment, you act spontaneously. You
don’t try to achieve this present awareness; it’s a result of being in the
Center.
You don’t feel happy or sad in the Center. You’re not positive or
negative. In the Center, you are neutral.
How to Center Yourself (Print-Ready PDF)
Centering is a Skill
We’ve all experienced this Center before, if only for brief moments.

Anyone can learn to abide in the Center. You can train yourself to
notice when you’re out of Center. Then, with the right method, you
can reclaim the Center, over and over again.

With practice, you’re able to center yourself with greater frequency.

First, let’s look at signs you’re off-center.

Clear Indicators You’re Out of Center

12
Throughout the day, you …

 Take on too many tasks. You often multitask.

 Are reactive, checking your phone compulsively.
 Fail to differentiate what is urgent from what’s important.
 Feel fatigued early in the day.

In your mental and emotional state, you …

 Are consumed by negative self-talk.

 Are easily distracted, unable to focus.
 Ruminate about the past or hold anxiety about the future.
 Get stuck, high-strung, and overwhelmed.

In the evening, you …

 End your work day depleted.

 Struggle with impulse control with sugar, social media, alcohol,
snacks, TV, marijuana, drugs, porn, shopping, etc.
 Can’t remember what you did yesterday or even today.
 Go to sleep too late or crash too early.

Any of these signs familiar to you?

Living Out Of Center

Most of us are out of the Center all the time.

Our search for happiness is a consequence of being out of Center. We

strive for success or to build self-confidence largely because our
Center eludes us.

Other symptoms of being off-center include overwhelm, laziness,

procrastination, a fixed mindset, and self-criticism.

When we’re out of Center, we don’t trust ourselves. Gurus, thought

leaders, and others become our authority.

13
And the truth is, when you’re not in the Center, you can’t trust
yourself because you can’t connect with your instincts or true
feelings.

We experience all inner fulfillment from the Center. When we don’t

abide there, we feel impoverished. This forces us to look to the future
or ruminate in the past.

We believe the answer lies in a better job, the right relationship, more
money, prestige, and so on. Certainly, these things will satisfy my
needs, we believe.
Perhaps the biggest sign of our collective condition is the prevalence of
mental disorders. 
Anxiety disorders affect 18 percent of adults ages 18 to 54 in the
United States.
But that just counts “disorders.” Virtually everyone experiences
anxiety at various levels under certain conditions.

When you’re out of the Center, fear, anger, and shame rule you.

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Returning to the Center
Thankfully, it’s easy to return to the Center, if only temporarily.

It takes two ingredients:

1. Awareness: the ability to detect when you’re out of Center in the

moment.
2. Method: an effective practice for centering yourself.

I stress it’s easy to center yourself because if you think it’s difficult, it
will be.

If you believe, as I once did, that it takes years of mind training to

center yourself, it will take years.

14
Before we dive into a range of centering practices, it’s helpful to have a
conceptual understanding of the Center.

Four Centers of Intelligence

There isn’t just a single center. There are four primary centers of
intelligence. Any of these centers is a gateway to bring you back to the
present.

These centers are referred to in the works of Plato, Carl Jung, G.I.

Gurdjieff, Rudolf Steiner, among others.

They are found in the traditions of alchemy, Taoism, Hinduism, and

Kabbalah. Neuroscience shows correlations to these centers too.

Each center provides vital information about ourselves and our world.

The Physical Center

The physical center of the body is located just below the navel. In
energetic systems like Qigong, this center is called the lower dantien.
In Japanese, it’s the hara.
While the brain has approximately 100 billion neurons, the digestive
system has roughly 500 million nerve cells.

15
The gut sends electrical signals to the brain via the vagus nerve,
allowing the gut to “talk” to the brain.

But the gut’s autonomous nervous system allows it to work

independently of the brain. Neuroscientists often call the gut
the second brain.
If you tend to take in information via your five senses, you favor the
physical center. This is called a sensing type.

Returning to this center entails bringing your awareness to your

bodily sensations.

Specifically, bring your full awareness to your navel region.

The Emotional Center

The emotional center is in the heart region.

Did you know the heart has a neural network too?

The heart has roughly 40,000 neurons. Yes, it has fewer neurons than

the brain.

But, the electromagnetic field produced by the heart is over 100 times

greater than the field created by the brain, according to
HeartMath Institute.
If you tend to interpret experience through your emotions, you favor
the emotional center. This is called a feeling type.

Returning to this center means connecting to your present moment

feelings, centering your awareness in your chest area.

Michael A. Singer’s The Untethered Soul: The Journey Beyond

Yourself (audiobook) is an excellent book that explores the heart
center.
The Mental Center

The mental center is in the brain region.

16
Most people are familiar with this center. It gets most of our attention.
We often favor this center, excluding the others.

If you evaluate the world through your thoughts and mental models,

you favor the mental center. This is called a thinking type.

Returning to this center means quieting our mental chatter and

emptying the mind.

The Spiritual Center

The spiritual or psycho-spiritual center doesn’t have a precise
location.

Some traditions place it in the “third eye” or pineal gland region.

Others place it at the crown of the head or about six inches above it.

Taoist sage Chuang-tsu said:

When there is no more separation between this and that, it is

called the still-point of Tao. At the still-point in the center of the
circle one can see the infinite in all things.

Taoist and Buddhist psychology use the concept of the host and guest
to explain this fourth center.

The psyche is your house. At present, many guests inhabit the house.
17
These guests are your subpersonalities—all the characters or parts
within your psyche.

The host is the higher self, or Self (with capital “S”). The Self is
neutral, clear, and empty. It doesn’t get consumed by thoughts and
feelings like the guests.

The host keeps order in the house, but where is the host? The house is
overrun by unruly guests!

Returning to the center brings the host back to establish order, freeing

the individual from being influenced by the guests.

Alan Watt’s explains this Higher Self here:

Center of Awareness
Physical
Emotional
Mental
Spiritual
Physical Location
Gut
Heart
Brain
Crown
Line of Intelligence
Kinesthetic
Emotional
Cognitive
Psycho-Spiritual
Jung’s
Types
Sensing
Feeling
Thinking
Intuiting
Table 1: The Four Centers in various systems
How to Center Yourself
18
The good news is that there are many transformative practices to help
us locate these centers. Even better: most of them don’t take long to
reap benefits.

The process is straightforward:

1. Notice when you’re out of Center, and then

2. Do a transformative practice that centers you.

Noticing when you’re out of Center is half the battle. We experience

most of our lives out of Center.

There’s a good chance you’re out of Center right now.

I was a second ago until I brought my awareness back to present.

One of the many gifts of mindfulness meditation is that it can help

train your mind to remain in a state of nonjudgmental awareness.
The challenge most meditators have is they separate
their meditation practice with the rest of their lives.

To remain in the Center, you want to make this reflective state more
available throughout the day. It will increase your awareness of when
you’re out of Center.

15 Transformative Practices for Centering

Below are 15 transformative practices that can help you center
yourself.

I find it best to remain neutral toward these practices. Different

practices work better under different circumstances.

Depending on your personality types, you may find certain practices

work better for you than others.

I’ve selected practices effective for high-achieving entrepreneurs and

active, creative professionals.

19
You should notice the effects of these powerful practices within a
minute or two.

If after 2 minutes, you don’t feel a shift in your conscious state, you
either are doing something incorrectly or the practice may not be right
for you.

Breathe Like It Matters: Conscious Breathing

When you’re out of Center, one thing is certain: you’re not breathing
properly. When your mind is racing, your breath is coarse.

Variation #1: Observe your breathing. Don’t try to change anything;

simply observe the involuntary process of breathing. Let the mind
follow the body, not vice versa.
Variation #2: Take deep, slow, rhythmic, quiet, breaths from your
belly.

If this creates tension, breathe from your chest a few times first before
focusing on your belly.

Just 3 or 4 breaths can help bring you closer to the Center.

See: How to Breathe Like a Jedi to Improve Mental Clarity,

Energy, Emotional Resilience, and Productivity
Zhan Zhuang: Stand Like a Tree

This is one of the most effective ways of centering yourself. Stand like
a tree with your feet shoulders width apart and your spine straight.

Imagine a cord extending from the crown of your head into the sky.

There are numerous variations of this practice:

Variation #1: Place both of your hands over your navel. While your
head is “floating” above your body, allow the rest of your body to relax
and sink down.
Variation #2: Imagine that you’re a tree. Your head, arms, hands, and
fingers are the branches. Your legs and torso from the trunk. And your

20
feet sprout roots far down beneath the ground. Feel how heavy your
feet get as they take root.
Variation #3: Imagine you’re a giant connecting heaven above you
and earth beneath you. Feel what it’s like to be a channel between
these two forces.

For these practices, stand with your eyes closed for a minute or two.

For added benefit, stand barefoot or use a pair of earthing shoes.

See: Cultivate Boundless Energy With an Ancient Chinese
Internal Martial Art Called Zhan Zhuang
Feel Your Feet: Shift Your Awareness

When you’re out of Center, you’re often over-thinking. Too much

energy is swirling in your head.

Put both feet firmly on the ground. Place your full awareness on the
bottom of your feet.

This helps draw the excessive energy down into your body.

Pay attention to any sensations in your feet. This practice often works
within 30 seconds.

Belly Bliss: Attention on Your Navel

In Qigong and Tai Chi, the center of your body is the lower dantien,
about two inches below your navel.

Place your awareness in this area and breathe naturally.

Sometimes it’s helpful to put one or both hands over your navel as you
breathe.

Combine this with conscious breathing practice (above) for greater

benefit.

21
You’ll probably notice the effects within 30 seconds to 1 minute.

source
Heart Centering: Attention on Your Heart

Your heart is working all day and night for you and you likely give it
little attention.

Place your awareness on your heart region as you breathe naturally.

Smile inwardly at your heart. Acknowledge your heart on the inhale,

saying, “I see you.”

And then express gratitude to your heart on the exhale, saying, “Thank
you.” Repeat this five times.

Establish a Plumb Line: Attention on Your Third Eye

To construct a vertical wall or a door jam without using a level,

carpenters must first establish a plumb line.

A plumb line is a straight vertical line. There’s a plumb line in the

body too.

In an upright seated position, gaze with both eyes at the tip of your
nose.

22
As you do this, place your awareness on your “third eye” region in the
center of your forehead, about an inch above your brow.

This practice may take a little trial and error, but you’ll know when
you get it.

Once you do, you can establish a plumb line quickly whenever you
need it.

Do you want to deepen your meditation?

I recommend trying the Profound Meditation Program 3.0 full spectrum audio
program. iAwake's technology provides the smoothest, deepest, richest meditation
experience available anywhere. Use code CEOSAGE25 to receive a 25% discount.
Download free tracks here >>
Call Forth the Observer: Attention Above the Crown

When there’s chaos on the surface, sometimes you need to seek higher
ground.

When you are out of Center, place your awareness about six inches
above the crown of your head.

Take the position of an observer, or Inner Magician, and watch your

thoughts, feelings, and sensations.

This is a powerful practice. It can instantly provide space between

your Self (host) and whatever drama might be happening in your ego
(guests).

Maintain this observer perspective for as long as it’s comfortable for

you.

Access the King: Pyramid Visualization

This practice comes from Jungian psychologist Robert Moore. The
King is a powerful archetype in our psyche that represents an
organizing principle of the Self.

Visualize a crystal pyramid. A pyramid is a symbol associated with this

sacred King.

23
Imagine a crystalline pyramid in your heart area or a larger pyramid
encompassing your entire body.

Feel the invincible, eternally durable presence of this pyramid. Hold

this image until you are more centered.

Or, you can try accessing King energy by praying for guidance.

Find Stillness in Movement: Mindful Walking

Sometimes standing or sitting still makes your internal chaos worse.

In these cases, mindful walking can serve you.

Walk as slowly as you can, staying fully present with every step. Keep
your breathing slow and steady.

Try to sync your breathing with each step. For example, a two-count
for each stride.

Try this for a minute or two. If it feels good, do it for longer. If

possible, walk in nature to further assist the centering process.

Capture What Troubles You: Journaling 

To use journaling to help you find the center, write about your current
challenges: problems, fears, upsets, insecurities, and indignations.

Dump it in your journal. Express your emotions and it might let it go,

allowing you to center yourself.

Sometimes you can be more centered in a matter of minutes. Other

times, you may need to journal for longer.

In Julia Cameron’s Morning Pages exercise, you write three pages,

which takes around 20 minutes.

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Grounding Exercise: Hold Your Crown

When you’re off center, place one hand directly over the crown of your
head. It will help ground you more quickly.

Try this in combination with any of the above methods. Keep your
hand there until you are more grounded, usually one minute or less.

See: How to Ground Yourself to Instantly Calm Yourself and

Regain Your Center
5 Tips for Help You Maintain Your Center
1: Pay Attention

Before, during, and after you do these practices, pay attention to your
mental, emotional, and physical state.

Notice any changes that take place during and after you use these
exercises.

Attention builds awareness. Awareness precedes transformation.

See: A Comprehensive Guide to Building Self-Awareness: A
Foundational Skill for True Jedis
2: Anchor In the Positive Results

To stay in the Center with greater frequency, create positive

associations with your experiences being centered.

If you feel lighter or energized with a more calm, clear mind, take
note.

Some people turn these exercises into a chore—something

they should do.

I’ve done this many times. I’ve tried certain exercises for the sake of
doing them—simply to feel better about myself.

If you turn them into chores, it creates resistance in your unconscious

mind.

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As a result, you’ll quickly forget to use any methods and stay off-
center.

3: Adopt a Beginner’s Mind

Any ideas or preconceived notions you have about the Center will
reduce or block the effectiveness of these practices.

Your mind will try to discount the value of these practices and the
Center itself.

So when you practice, adopt a beginner’s mind. Stay curious and open.

See also: How to Adopt a Beginner’s Mind for Accelerated

Learning and Creativity
4: Experiment, Experiment, Experiment!

You have a menu of options to choose from. Each time you try a
method to center yourself, hold it as an experiment.

You’re the subject of the experiment and the scientist making the
observations. See what you discover.

Are you more in the Center after running an experiment or not?

Can you detect any new sensations?

Are you more present in your body?

Is your mind calmer?

5: Be Playful

I often act serious, so I’m writing this as a reminder to myself and to

the part of you that’s serious too.

Seriousness is a sign you’re out of Center.

Seriousness creates internal tension.

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When you’re in the Center, you’re relaxed, alert, and spontaneous—all
of which are signs of positive mental health.

Ground Yourself with a Digital App?

Okay, so what I’m going to share with you now may sound like science
fiction.

Eric Thompson is the founder of a company called Subtle Energy

Sciences.

Using quantum resonance technology, Eric engineered a method of

encoding digital images and sound files with specific energy
signatures.

The result is what he calls Digital Mandalas or Quantum Energy

Apps, which combines beautiful digital art with layers of various
energy-related sound technology.

If you’re open to exploring new technologies, check out Earth

Pulse.

This digital media program broadcasts the amplified energetic

signature of the Schumann Resonance through your electronic
devices.

Basically, you can use it to turn the devices that are producing harmful
EMF into something protect you from harmful EMFs—and makes you
feel more grounded!

I always have at least one of Eric’s mandalas running on my computer

and other devices (usually more than one).

Use code CEOSAGE30 for a 30% discount on Earth Pulse.

Now, if you don’t have energetic sensitivity, you may feel nothing at
first. If that’s the case, Eric offers various ways to augment
and optimize the effects.

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(Disclaimer: affiliate link) 

How to Center Yourself (Print-Ready PDF)

Recap: The Power of the Center
The Center is a dynamic point of equilibrium within us.

There are four primary centers of intelligence:

 A physical center below the navel,

 An emotional center in the heart region,
 A mental center in the brain region,
 And a psycho-spiritual center near the crown of the head.

When you access any of these centers, it brings you to the present.

When you center yourself, you feel alive, alert, present, and
resourceful.

Centering is a skill. Once you know how to center yourself, you can
access the Center when needed.

To center yourself: (1) identify when you’re out of the Center, and (2)
use a method to return to it.

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