Get Centered

Find the Center of the Head

Welcome to the “Get Centered” Mindset Microdose – your first step in the Metacognitive Healing Methodology^TM. This guided visualization focuses on mastering your mind’s eye, helping you rise above mental clutter and recenter your focus. Learn to navigate daily stresses and ground yourself in the present, empowering you to carry a deep sense of calm and clarity throughout your day.You cannot control what happens to you, but you can claim your space and choose how you’d like to react.

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The Benefits of the 'Get Centered' Microdose

• Mental Clarity: Access a neutral space within your mind where thoughts can flow without attachment, reducing cognitive clutter and enhancing mental clarity.
• Emotional Regulation: Develop the ability to observe your emotions without being overwhelmed, leading to greater emotional resilience.
• Mindful Presence: Strengthen your ability to stay anchored in the present, a key factor in reducing anxiety and increasing mindfulness.
• Self-Empowerment: Learn to guide yourself through life’s ups and downs with a deep sense of calm and self-trust.

The Metacognitive Strategy Behind Get Centered

At its core, “Get Centered” introduces the powerful technique of mind’s eye visualization. This Mindset Microdose encourages you to connect with a space of calm and neutrality, providing distance from daily distractions and a clear lens through which to observe your thoughts. By setting this foundation, you’re not only learning a technique but also cultivating a mindset that supports sustained mindfulness and well-being.

Tools & Techniques Used The Mind’s Eye, Grounding, and Boundary

In this Microdose, you’ll explore key techniques that lay the groundwork for self-awareness and mental centering:

1. Mind’s Eye Visualization
   
   • Purpose: The mind’s eye serves as your center of clarity, a place where thoughts can flow without attachment. This can foster a calm vantage point where you can rise above your thoughts and visualize your life more clearly.
   • Technique: Direct your focus to the space between your eyes, creating a detached awareness. This practice helps you rise above mental noise and gain a broader perspective.
2. Grounding
   
   • Purpose: Grounding connects you with the earth’s stabilizing energy, anchoring you in the present moment and promoting inner calm.
   • Technique: Visualize a grounding cord from the base of your spine extending to the planet’s center. Set this cord to release anything that doesn’t serve your well-being.
3. Personal Space Boundary
   
   • Purpose: This boundary offers a protected space to process thoughts without external influence, enhancing mental clarity.
   • Technique: Imagine a protective bubble around you, about two feet away, creating a safe space that keeps distractions at bay and allows you to focus on your internal experience.

Additional Practices to Stay Calm, Cool and Collected

Daily Practice of Centering Techniques

Play with these core techniques in your daily life to help you build a lasting sense of balance and clarity:

• Art Inspiration: Draw or paint a representation of your mind’s eye. Imagine the clarity it brings and create an image that captures this peaceful state. Use bubbles to represent distracting thoughts and watch them drift away as you focus on your artwork.
• Nature Connection: Take a mindful walk, observing the stillness within the movement of nature. Reflect on this as an embodiment of your own mind’s eye—a calm space amidst external activity.
• Mindful Diaphragmatic Breathing (Belly Breathing)

• How to Do It: Place a hand on your abdomen, inhale deeply through your nose so your belly expands, then exhale slowly through pursed lips, keeping the chest relatively still.
• Benefits: Diaphragmatic breathing enhances oxygen supply and helps lower heart rate, promoting relaxation. It has been shown to be effective for reducing anxiety and has been shown to improve core stability by engaging abdominal muscles.
• Research: Studies have found that breathing exercises can stimulate the parasympathetic nervous system, helping to reduce anxiety and improve cardiovascular function.​
  
  

Centering Affirmations for Present Moment Awareness

Affirmations are powerful mindset tools that can help you focus and align with positive intentions. To get the most out of these affirmations, try saying them to yourself three times a day in the mirror. Take a deep breath, repeat each phrase slowly, and allow the message to resonate, as you rewire your metacognition.

• “This is MY mind. I own it. I am responsible for it. I can train it to support me.”
• “I am centered, grounded, and connected to my inner calm.”
• “At this moment, I am free to choose clarity and focus.”

Frequently Asked Questions About Getting Centered

What is mind’s eye visualization, and how does it help?
The mind’s eye is a cognitive space located at the center of your head, behind the eyes. Focusing here promotes mental clarity by helping you detach from racing thoughts and observe from a calm vantage point.

How does grounding benefit me in daily life?
Grounding helps stabilize your awareness, anchoring you in the present moment. This practice can reduce stress and improve focus, making it easier to approach challenges with a calm mindset.

How can I incorporate the 'Get Centered' Microdose into my routine?
Use the grounding technique or mind’s eye visualization anytime you feel overwhelmed or distracted. Practicing these regularly strengthens your ability to return to center quickly and effectively.

Why is defining a personal space boundary important?
Setting a boundary creates a safe mental space, allowing you to process your thoughts and emotions without external interference. It’s a valuable tool for maintaining emotional balance and reducing stress.

How can I maximize the benefits of this Microdose?
Create a quiet, comfortable space, use headphones for an immersive experience, and approach the session with an open mindset. Practicing regularly will deepen the effects over time.

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