This was given to me by my Reiki teacher
ACHIEVING CENTEREDNESS AND BALANCE EXERCISE

Please stand with your feet slightly farther apart than your shoulders,
eyes open, knees not locked and not bent, trunk of your body upright,
arms hanging relaxed by your side. (PAUSE - whenever you see this
capitalized PAUSE during the instructions, do just that. Take a few
seconds to relax before going on with the instructions)

Now take the index finger of your right hand and touch it to a spot an
inch or two below your navel. Press in firmly, toward the center of your
abdomen. This is your center, what the Japanese call the "HARA." This is
the physical center of gravity of your body. Now drop your hand to your
side. Let air enter you through your nostrils, and let it move downward
through your body as if it were going directly to your center. Let your
abdomen expand from the center outward to the front, to the rear, to the
sides of the pelvis, to the floor of the pelvis. PAUSE

As your breathing continues in a relaxed manner, lift your arms in front
of you, with the wrists entirely limp. Shake them so hard that your
whole body vibrates. PAUSE

Now lower your arms slowly to your sides and when your hands touch your
legs or any part of your clothing, let that be an automatic levitation
switch that causes your arms to float upward. Let your arms float upward
directly in front of you, with your hands hanging limply. As your arms
rise, lower your body by bending your knees slightly. Keep the trunk of
your body upright. The arms rise as if floating up in warm, salty water.
When your arms reach the horizontal, thrust your palms forward into the
position you would use if gently pushing a ball on the surface of the
water. Shoulders relaxed. Now sweep your arms from side to side as if
you can sense or see through your open palms. How would it be if you
could sense things through your palms? PAUSE

Now shake out your hands and repeat the process. When your hands touch
any part of your body or clothing, that's an automatic levitation
switch. Let your arms levitate by floating up in front of you as if in
warm, still water. As your arms rise, your body lowers. Knees bent, trunk
upright. Now thrust your palms, sweeping them from side to side. What
would it be like if you could sense a person near you through your
palms? Give it a try. How would it feel if you could?

All right. Now drop your hands, and this time leave them hanging by your
sides, naturally, in a totally relaxed manner. Please close your eyes.
Knees not locked and not bent. Now check and see if your weight is
balanced evenly between your right and left foot. PAUSE

Now check and see if your weight is balanced evenly between the heels
and balls of your feet. PAUSE

Knees not locked and not bent. PAUSE

Please leave your eyes closed and shift to a more comfortable position
any time you wish. PAUSE

Now move your head forward and back to find the point at which it
balances on your spine with the least muscular effort. PAUSE

Take a moment now to relax your jaw. PAUSE

Your tongue. PAUSE

The muscles around your eyes, your forehead, temples. PAUSE

Thank you. Now please turn your attention for a moment to your
shoulders. Let them melt downward, like soft, warm chocolate. With each
outgoing breath, let them melt a little farther. PAUSE

And now the lower pelvic region. Let that relax also. Release all
tension. With each outgoing breath, let go a bit more. PAUSE

And now please consider the back half of your body. What if you could
sense what is behind you? What if you had sensors, eyes in the small of
your back. PAUSE

At the back of your heels? PAUSE

What would the world look like from that angle? PAUSE

Or from the back of your neck? PAUSE

Now send a beam of awareness throughout your entire body, seeking out
any area that might be tense or rigid or numb. Just illuminate that
area, focus on it. Awareness alone often takes care of these problems.
PAUSE

Once more, concentrate on your breathing. PAUSE

Be aware of the rhythm. Now, in rhythm with one of your incoming
breaths, let your eyes open. PAUSE

With eyes softly open, walk around slowly, maintaining the relaxed state
you've achieved. PAUSE

Let your physical center be your center of awareness. PAUSE

Can you entertain the idea of this center as the center of the universe?
PAUSE

What would happen to your own self-aware consciousness, if your center
were also the center of the universe? PAUSE

As you go through the rest of the day, you might recreate this centering
and balancing process at various times. Please bear in mind that your
body is a metaphor for everything else. Your relationships, your work,
your life itself can be centered and balanced. And when you're knocked
off center in one way or another, there is always the possibility - if
you can stay fully aware - of returning to the balanced and centered
condition at an even deeper level.