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Imagine that you're about to give the most important speech of your
life. The audience is packed with people you want to impress. How do you
feel?
According to a 2012 survey
by Karen Dwyer and Marlina Davidson, public speaking is our number one
fear. If, like many people, the prospect of speaking in front of an
audience is your worst nightmare, you'd probably be terrified.
There are all sorts of occasions in life when our nerves can get the
better of us. Feelings of anxiety – a rapid heartbeat, shortness of
breath, sweating, and light-headedness – are normal in these situations.
Fortunately, with a little practice, you can turn this nervous energy
into positive concentration using a technique called "Centering."
What is Centering?
Centering is an ancient visualization
technique that is popular in Aikido – the Japanese defensive martial
art of "spiritual harmony." It teaches you to focus on the here and now,
taking power away from outside concerns and negative thoughts, and
helping you remain stable and grounded.
Aikido trains your mind to control your body's reactions using the
concept of "ki." This holds that all physical and mental power comes
from the flow of energy around your body. Energy is lost when you are
tense or stressed, but Centering redirects negative energy in a
beneficial way.
Think back to a time when you were feeling stressed or afraid. What
physical reactions did you experience? Tense muscles, rapid breathing,
sweating palms, and a racing heart are all common reactions to a
stressful situation.
Now, imagine that all of these feelings are the result of energy
flowing through your body. Centering uses your mind to redirect this
energy to the center of your body, giving you a sense of inner calm.
The technique was adopted as a power-enhancing tool by sport
psychologist Dr Robert Nideffer in the mid-1970s, and he outlined it in
his 1992 book, "Psyched to Win." It was also championed by performance coach Dr Don Greene in his 2002 book, "Fight Your Fear and Win."
When Centering is Useful
You can use Centering to improve your focus and manage stress before a
speech, musical recital, exam, job interview, negotiation, or sporting
event… whenever you need to keep a clear head in difficult
circumstances.
Centering can also be useful in more everyday situations. If you need
to gather your thoughts before a difficult conversation, or if you have
to deliver bad news, use Centering to channel your nerves so that you can communicate clearly, compassionately and effectively.
How to Center Yourself
There are three steps to Centering:
Step 1: Focus on Your Breathing
Concentrate on breathing deeply, using your diaphragm to draw air all the way down into your lungs.
Tip:
If you're not familiar with deep breathing, try this exercise:Lie on the floor, or somewhere comfortable but supported. Place one hand on your stomach, and take a deep breath in through your nose. Use the air you breathe in to push against your hand. Your chest and shoulders shouldn't move – only your stomach. Exhale slowly and deliberately through your mouth.
Spend a while completely focusing on your breathing.
Mindfully release the tension in your body. Continue to breathe
slowly and deeply, while scanning your body for feelings of tension.
Start with your toes and work your way up your body, paying attention to
each group of muscles as you go. Relax any muscles that feel tense by
clenching them and then releasing them.
Step 2: Find Your Center
Locate your "physical center of gravity" which, in Centering, is
visualized as being about two inches below your navel. Become familiar
with where your center is, and remember what it feels like – you'll
probably find that you feel grounded and stabilized by focusing your
mind on this part of your body.
When you begin to feel stressed, turn your attention to your center
to remind yourself that you have balance and control. Once you've found
it, breathe in and out deeply at least five times. Continue to
concentrate on your center and feel the sensation of being stabilized
and on the ground.
Step 3: Redirect Your Energy
Finally, channel your energy into achieving your goal.
Imagine all of the energy in your body flowing into your center. Find some imagery
that works for you, for example picture this energy as a glowing ball,
or perhaps a balloon. Visualize putting all of your negative thoughts
into the balloon and then releasing it. As you inhale, say "l let..."
and as you exhale, say "... go."
If you picture your energy as a ball, imagine throwing it far into
the distance. If you see it as a balloon, imagine it floating away above
your head. Let go of everything that is causing you to feel stressed.
Imagine your center filled with calm.
On your next inhalation, think about what you want to achieve, and focus on thinking positively. Use affirmations
like, "The job is mine," or "I give great presentations," while letting
your tensions go. You could even repeat one word to yourself, such as
"success," or "confidence."
Infographic
Click on the thumbnail image below to see Centering represented in an infographic:
Practice Makes Perfect
Using Centering confidently takes some practice. It's useful to start
learning how to use it long before you actually have to do something
very stressful. Try using the technique during situations that cause you
stress on a smaller scale – perhaps with something you experience at
work each day.
Another way to practice Centering is to put your body through a stressful experience, and then try to center yourself.
For example, musicians often practice Centering before they give a
performance. To put themselves under stress, they might run up and down
several flights of stairs, and then immediately play their piece, either
alone or in front of others.
Physical exertion is a good way of simulating the symptoms of stress
because the physical reactions – a pounding heart and shortness of
breath – are very similar. Try this approach, and then center yourself
using the steps above so that, when you're really feeling stressed,
you'll know what to do.
Once you've mastered Centering, you can use it any time you feel
stressed and out of control. It will also teach you to trust your
instincts when faced with a difficult situation.
Note:
You can learn more about Centering in our Expert Interview, Performing Under Pressure with Dr Don Greene.Key Points
Centering is a technique that is widely practiced in the martial art
Aikido and in other types of sport and performing arts. It's useful for
remaining grounded, calm and relaxed in stressful situations, but it
works best if you practice using it beforehand.
Learning how to use Centering is as simple as 1, 2, 3:
- Focus on your breathing.
- Find your center.
- Redirect your energy.
By becoming skilled at Centering, you can learn to master stress, rather than stress mastering you.
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