The Three Center Connection Exercise

Find a Comfortable Position: Sit or stand in a comfortable and relaxed position. Close your eyes if you feel comfortable doing so. Take a few deep breaths to settle into the present moment. As you breathe in through the nose imagine filling your entire body up with Oxygen and clean energy. As you breathe out through the mouth, sense the release. If you feel like making a noise while breathing out, do so, it can help relax even more.

  • Grounding in the Belly:

    Now, bring your awareness to your belly area, the center of your core. Feel the natural rise and fall of your breath in this region. Imagine a strong, supportive energy in your belly, like the roots of a tree extending into the earth. As you breathe, visualize any tension or anxiety leaving your body and being absorbed by the earth. 

  • Connect with the Heart:

    Shift your attention to your heart center, located in the middle of your chest. Imagine a warm and gentle light radiating from your heart. As you breathe in, visualize this light expanding with love and compassion. As you exhale, release any emotional burdens or stress. Feel a sense of openness and warmth in your heart.

  • Bring Awareness to the Head:

    Focus your attention on your head. Notice any sensations, tension, or thoughts that may be present. Without judgment, simply observe what is happening in your headspace. Take a few deep breaths, allowing the tension to release with each exhale.

    With each breath, imagine the energy flowing smoothly and harmoniously between your head, heart, and belly. Picture them like pearls on a thread that connects these three centers. In case you sense one of the centers seems dis-balanced, “overworked” or depleted, inquire with curiosity and kindness if there is a message it wants you to tell or anything that asks for your attention. You can also express some gratitude for the support and wisdom these centers provide you day in and day out.

    As you re-arrive in the room, deepen your breath, make a few intuitive movements, and open your eyes. 

    This exercise can last as long as you want and you can do it multiple times a day.

    A good start is around a minute 3 times a day to build the habit.

    Enjoy the connection!