At the beginning of most yoga classes I teach, I encourage my students to “center” themselves for their practice. What exactly does getting centered mean? Why is centering important?
As research reported by “Psychology Today” shows, centering involves:
- Bringing calm to emotions
- Slowing down breathing to feel more in the moment
- Cultivating a sense of peace, no matter what’s happening outside of us
Centering primes us to have a more focused practice on the mat. We can take a few steps before arriving to the mat, as well as well after we’ve left, to stay centered throughout the entire day of our yoga practice. Here’s how.
1. Get in a Yoga Mindset Before You Arrive
When you know you’re going to take a yoga class, even the next day or hours from now, you can start to nurture inner peace before you arrive. You might imagine your time on the mat as one that will invigorate you or calm you down.
A study published by the National Library of Medicine found visualization has a positive impact on physical exercise. Simply anticipating your class in your mind can prime you for a more effective workout.
2. Give Yourself Time to Meditate
If the class schedule allows, spend at least 5 minutes on your mat before class starts by meditating and quieting the mind. You can take this time on your mat to slow down your breath, close your eyes and go inward. You might focus on your third eye center, the space between the eyebrows, and let thoughts come and go instead of dwelling on them
You can meditate before class in a sitting position, like Easy Seat (Sukhasana), or lie down on your back in a Savasana (Corpse Pose) variation. Don’t worry about what’s happening around you. From the moment you enter a yoga classroom, your time on your mat is your own. Feel free to get in a quiet state before your practice.
3. Slow Down Your Breath
Slowing down the breath has real health benefits. According to Stanford Medicine, slow breathing leads to relaxation and tranquility. Try to follow your instructor’s cues, especially if they encourage you to slow down your breathing at the beginning of class. This can help you relax and focus your mind more on your practice.
As you go through your practice, frequently bring your attention back to your breath. Controlling your breathing can be one of the most challenging parts of a yoga practice, so try to focus on it often so you can become more in tune with your breath and use it to guide your movements.
4. Try to Stay in the Moment
Your yoga practice may be as little as 5 minutes. Try to make the most of whatever time you have on your mat by focusing on how you feel in your body as you move through the poses. If you find your mind wandering, try to bring your attention back to your breath and how you’re positioned.
Another study published by the National Library of Medicine found mindfulness and enjoying the present moment are associated with positive emotions and psychological health. Since you’re confined to your mat anyway in a yoga class, use the time to practice staying mindfully present, as well.
5. Come Back to the Breath
After you’ve left your mat, when you want to return to that peaceful feeling you had during your yoga practice, once again, focus your attention on your breath. Breathing can help improve your mental health throughout your day, as UCHealth reports deep breathing can lower stress and slow your heartbeat.
Taking a minute or 5 to close your eyes and take some deep breaths can remind you of your time on the mat. You can do this during your workday when you need a break, in public, like when you’re on public transportation or waiting in line, or to prime yourself for a restful night’s sleep. As you breathe in, imagine you’re breathing in good energy and a sense of peace. As you exhale, let go of what’s no longer serving you.
How Do You Stay Centered?
Centering yourself before, during and after your yoga practice can help you be more present in the moment and let go of worries about the past or future. One of my favorite books on the benefits of staying present is “The Power of Now: A Guide to Spiritual Enlightenment,” by Eckhart Tolle. It’s helpful to remind ourselves we can have a sense of peace and presence in every moment of our day, not just on our mat in class.
How do you stay centered in your yoga practice and off the mat? Share your tips in the comments.
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