Centering as a Coping Skill for Highly Sensitive People
My view of centering as a coping skill merges different teachings I have experienced as a medical intuitive, psychotherapist and somatic (body-based) practitioner. I find that it is helpful to use different tools and perspectives at different times, depending on how I am feeling in a given moment or day. Sometimes it is simplest to focus on centering as the act of placing my attention in a certain location in my body. Other times I see centering as a dynamic process in which I practice certain tools to become calmer or more emotionally regulated. Below I discuss the benefits of each to offer you potential strategies, as well as ways of thinking about how you may become more centered in your daily life. Since Highly Sensitive People are often very other-focused, as well as easily overwhelmed, it’s especially important for us to have multiple options for tuning into our own needs and coming into a centered state of being.
My Intuition Medicine® training taught me that one’s center is in the hypothalamus area of the brain, right in the middle of the head (see diagram). This is a core teaching in Intuition Medicine®, that one is most centered, spiritually connected and intuitive when one’s attention is focused within this part of the head. The practice of centering in Intuition Medicine® is therefore a practice of holding your attention in this region of your head, often referred to as the “meditation sanctuary.”
Benefits: I find that holding my attention in my meditation sanctuary brings me to a more peaceful, neutral state of being. When my attention is centered here, I access my intuition more easily, especially my clairvoyance. I also often receive information on a knowing level when I am centered here, and am able to be an observer of my emotional and physical state, rather than carried away or controlled by the emotions or sensations in my body.
In my psychological training, feeling centered was more of a goal than a practice. Various techniques were taught to support achievement of this goal, including breathwork, mindfulness, cognitive exercises, and developing an observing ego through years of therapy and self-inquiry. The goal of centering as I understood it my mental health training was to feel balanced and resilient, like I could handle whatever came my way.
Benefits: The mental health view of centering as a goal taught me that we are always a work in progress. Moments of feeling centered and balanced are lovely, and we need tools to continually practice and return to this state of inner peace. Therapy gave me many of the tools I practice daily towards this goal, and over the years I have gradually increased my feelings of overall centeredness. Perhaps most importantly, as a therapist I learned that moments of not feeling centered are a completely normal part of the human condition, rather than some sort of failure to achieve enlightenment or perfection. I developed increased compassion for myself and each of us as we are on this journey of self-examination and resilience building. I developed understanding of the importance and wisdom of emotions, rather than seeing emotions as “negative” or something we should rid ourselves of or rise above. I value our human capacity to attach, to feel, to love, and to know what is right for us based on how we feel about it.
In my somatic practices, more specifically in my qigong and Chinese medicine studies, I was fascinated to learn that there were three centers in the body, each with its own value. One could center in the head, in the same location as was taught in my Intuition Medicine® training, in the heart, or in the lower abdomen two inches below the navel, by focusing attention in these areas and moving from the current point of attention.
Benefits: I appreciate the complexity of Chinese medicine’s view on health, and the governing concept that we may move and amplify our vital energy by placing our attention in various parts of the body. When we move from our lower abdomen, for example, we are physically stronger, more stable and relaxed. When we tune into our heart, we may connect with love and joy. When we intend to draw energy into the center of our head, we are more sensitive to our life force and our intuition. This is a huge simplification of a centuries old system of health, but it often helps me to focus on one or more of these physical areas, notice what is happening there, and move the energy in a manner that supports increased ease and vitality.
Centering is something I do intentionally first thing in the morning, and then periodically throughout the day. I check in regarding which centering practice may be of most benefit in a given moment. For example, if I’m feeling very emotional, I may find it helpful to focus my attention in my meditation sanctuary so that I may better observe my feelings, rather than being overwhelmed by them. This may also support me in gaining insight or perspective on a situation that may be triggering some intense emotions. If I’m having a rough day, I recall one or more of my mental health tools, for example I may say to myself with compassion, “some days are just hard,” and jot some notes down to share with my therapist in our next session. If I’m feeling somewhat disconnected from my body, I may choose to do some qigong exercises that may help me feel more centered in my lower abdomen and become more aware of my breath.
Please let me know if these strategies are helpful! I am always eager to hear from you, whether you have further questions on this topic or are interested in learning more about Butterfly Grove services.
Carolina is an active and proud member of the Sensitive Empowerment Community! Learn more about this wonderful group through Julie Bjelland’s website at https://www.fatfreecartpro.com/ecom/gb.php?cl=342244&c=ib&aff=383793. There are numerous free and paid resources designed to support Highly Sensitive People on this site!
