Stressed woman with curly hair and eyes closed, pressing her fingertips to the bridge of her nose while sitting at a laptop in warm sunlight

HOW TO USE CENTERING PRACTICES TO QUIET DOWN OUR 'JUDGEMENT BRAIN'

Art| Well-Being| Life Coach
October 28, 2022•3 min read

How I use centering practices to quiet down my judgment brain.

Smiling woman sitting cross-legged on a yoga mat with eyes closed and hands resting on her knees in meditation, beside a potted palm in a softly lit roomBlack and white photo of twisting tree branches framing a view of rolling wooded hillsRaised hands with festival wristbands forming a heart shape in front of a glowing blue and purple concert stage

I was curious about why we judge ourselves and others.

It seems to me we can be the harshest on ourselves. We end up frustrated, hurt and confused.

Constant judgement can feel like being at war with ourselves. I once read "the way you measure yourself is how you measure others, and how you assume others measure you."

Being fair to yourself isn't always easy.

Overthinking gets us in a trap, one we wish we could escape.

When we self judge we sabotage our own happiness and the relationship we have with ourself. Self Judgement involves fear, it poisons the present moment, this very moment.

What does it sound like? It's like beating your self up, thinking you should do something different from what you are or be somewhere different from where you are now.

We need to Shut Up and Shut Down what I call my "judgement brain", if even for a little while.

If we allow these feelings and attitudes to linger on and on then we can create chronic stress upsetting the body's hormone balance, damaging the immune system, and depleting the chemicals in the brain required for happiness.

There is good news!

Thankfully there are centering practices to bring us right back to the here and now. Many of these practices can be done sitting, standing and lying down.

I'm listing a few here for you to try out for yourself. Maybe you'll try something new.

Group of adults practicing tai chi together on a green lawn, arms extended in the same slow pose

TAI CHI

This ancient form of self paced, noncompetitive gentle physical exercise is a

mind body technique.

“Chi”or life force, is the energy current that runs through our bodies and provides circulation, nutrients, and minerals.

This art has been used by doctors of integrative medicine and acupuncturists to restore the body to its natural health state, and help us achieve a state of zen.

Benefits of Tai Chi

Deceased stress, anxiety and depression

Improved mood

Increased energy and stamina

Improved flexibility balance and agility

REIKI

Man lying relaxed with eyes closed on a white treatment table while a reiki practitioner holds a hand on his head and a crystal pendulum above him

A form of energy healing that allows the universal energy to flow. Its origins are from Japan in the early 20th century.

This centering and healing technique promotes relaxation, reduces stress and anxiety through gentle touch.

Reiki practitioners use their hands to deliver energy to your body, improving the flow and balance of your energy to support healing. Our chakras may be out of balance and after

a Reiki session this can be corrected.

Reiki helps to support our autonomic nervous system (the part of our nervous system that control involuntary actions such as the beating of our heart and the widening or narrowing of our blood vessels). toward states of safety, rest, recovery and ease.

Close-up of a reiki practitioner’s hands hovering over a person’s hands resting on a white towel during an energy healing session

Benefits of Reiki

Improved mood and emotional well being

Reduced stress and increased relaxation

Better sleep, improved insomnia symptoms

For people undergoing surgery, lower blood pressure, anxiety, pain rates

Those with cancer experience improved anxiety and pain management.

Handwritten white “Thank you!” text on a black triangle layered with overlapping blue, pink, red and yellow triangles

GRATITUDE MEDITATION

Experiencing gratitude, thankfulness and appreciation tends to foster positive feelings, which in turn contribute to one’s

Man and woman sitting back to back with eyes closed, meditating calmly outdoors in front of a red brick wall

overall sense of well being.

Research has shown that the attitude of gratitude helps us deal with adversity, build strong relationships, and can improve sleep and immunity. It also decreases depression and anxiety. #begrateful

Talking a Walk

Walking increases our blood flow to the brain and body, It has positive effect on moods. When you feel off balanced and need to center why not put in earbuds listen to music that inspires you, take pictures or listen to your favorite podcast. It will get you out of your head and into a space of learning and creativity. Research shows that 20 mins of sunshine will provide us the vitamin D our bodies need.

Older couple walking side by side along a stone pier toward the deep blue sea, with mountains on the horizon

In Review

Negative thoughts can be reduced by centering ourselves. Just by practicing this, it restores our inner balance, because we focus on the present.

Centering allows us a moment of focus where we can self reflect and work on bettering ourselves.

Thank you so much for reading.

With love and wonder

your coach,

Rebecca

LEARN MORE

centering practicesself judgmentinner criticnegative self talkmindfulnesspresent momenttai chireikigratitude meditationwalkingstress reliefanxietyenergyhealingself compassionbe gratefulwellbeingsober curiouslife coachRebecca Guevara WinglerCurious On Life
Rebecca Guevara Wingler

Rebecca Guevara Wingler

I create spaces where women can pause, explore, create, reflect, and reconnect with the parts of themselves that may have been quiet for a very long time. Through intuitive watercolor, reflective practices, soulful conversation, coaching, and immersive retreats, I invite women into a different kind of exploration.

Back to Blog