How to practice the Centering Meditation step by step

Posted on: April 3, 2010by Dr Kim Dr Hil

Centering Meditation Practice

Centering Meditation: Three Options

Select one of the following three options to focus your attention and quiet your mind during your centering meditation.

1. Diaphragmatic Breathing Focus your awareness on your breathing. Become aware of your inhale and exhale. Notice the sensation of your breath. FEEL your breath coming and going, going and coming, through your nose. Diaphragmatic breathing becomes the vehicle to carry you towards peace. Diaphragmatic breathing involves inhaling allowing your stomach to rise and exhaling allowing your stomach to gently fall.

2. Sound: Choose to focus your attention on a sound. Let the sound of music, silence, or nature be your focus. Notice the subtleties of sound within the sound.

3. Word or phrase: Select a word or phrase that brings you a sense of peace or connects you to healing. It could be an affirmation or inspiring phrase. It could also be one line from a prayer or a passage from a spiritual/religious text.

Quiet Your Busy Mind

During the centering meditation bring your full awareness onto what you have selected. As you do this you may begin to notice that you become distracted. You will know this by your thoughts wandering or thinking about something other than what you have selected to focus on. For example you might start thinking about your agenda for the day, what is on your to-do list, what you will be eating, what is happening with others in your life, your body or even day dreaming. This is simply your cue to bring your awareness back to what you have chosen to focus on. You may have to retrieve your attention 10, 20 or 100 times. There is no right or wrong way to do this. Experience whatever arises in the mind like bubbles rising from the bottom of the ocean. You may feel as though you are not doing it right because you have a busy mind. It is common to experience a busy mind especially when you are first practicing meditation. Don't get discouraged. Stick with it. As you continue to practice it becomes easier to quiet your mind and experience your center.

Coaching and Counseling

Hilary Stokes Ph.D. and Kim Ward Ph.D. have been a team for 20 years, specializing in mind, body, spirit psychology. They are the authors of the bestselling books The Happy Map: Your roadmap to the habit of happiness and Manifesting Mindset: The 6-step formula for attracting your goals and dreams and founders of Authenticity Associates Coaching and Counseling. They are passionate about combining the best of holistic and traditional approaches to health and happiness. If you are interested in learning the answers to the most frequently asked questions on how to decrease stress and increase happiness sign up for their free video series.

About the Authors

Hilary Stokes Phd

HIlary Stokes, Ph.D., LCSW is a licensed psychotherapist in California with more than 25 years of clinical experience, specializing in trauma therapy, PTSD treatment, anxiety, depression, and nervous system healing. She holds Master's degrees in Clinical Social Work and Kinesiology and Sports Psychology and a Ph.D. in Transpersonal Psychology with a specialization in Tibetan Buddhist Psychology. Dr. Stokes is extensively trained and certified in brainspotting, EMDR, somatic therapy and other mind body approaches. Her integrative work bridges neuroscience, mindfulness, and holistic psychology to help clients process unresolved trauma, rewire stress patterns, and build emotional resilience.

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Dr. Stokes’ clinical approach is informed by advanced professional training and her own healing journey from complex trauma, which shaped her commitment to therapies that go beyond traditional talk therapy. She has worked in psychiatric hospitals, addiction and PTSD treatment centers, universities, integrative medical facilities, and private practice. As co-developer of the psychology and wellness programming at Sanoviv Medical Institute, she witnessed firsthand the power of integrating mind and body for lasting transformation. Today she helps individuals heal trauma, strengthen emotional regulation and reclaim purpose through brainspotting, EMDR, somatic therapy and mindfulness interventions.

Kim Ward Phd

Kim Ward, Ph.D. holds both a masters and a doctorate in Transpersonal Psychology with a specialization in Tibetan Buddhist Psychology. She brings more than 25 years of experience in trauma recovery, Brainspotting and mind-body transformation. She is extensively trained and certified in Brainspotting, somatic therapy, and trauma-informed approaches. Dr. Ward integrates neuroscience, nervous system regulation and consciousness-based psychology to help individuals process unresolved trauma, shift limiting beliefs, and access greater emotional resilience. Her work focuses on healing at the root, beyond symptom management, through brain-body therapies that create lasting change.

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As co-developer of the psychology and wellness programs at Sanoviv Medical Institute, Dr. Ward brings a uniquely holistic perspective to trauma therapy and personal growth. Her path from corporate leadership into psychology shaped her commitment to helping clients move beyond external success toward embodied fulfillment and emotional freedom. Dr. Ward's expertise combines Brainspotting, emotional intelligence, contemplative psychology and purpose-driven coaching. Drawing from both advanced academic training and lived experience navigating complex family mental health dynamics, she supports clients in transforming stress patterns, reclaiming vitality, and aligning with authentic purpose.