The Four-Point Centering Practice: A Somatic Tool for Nervous System Regulation and Embodied Presence

In therapy, coaching, and personal growth work, we often focus on changing thoughts, beliefs, or behaviors. But anyone who has experienced anxiety, overwhelm, or trauma knows that insight alone rarely shifts the body’s stress response.

Our nervous systems shape how we experience the world.

Somatic practices—like the Four-Point Centering Practice developed through traditions such as the Strozzi Institute and embodied transformation work—offer a powerful way to regulate the nervous system, cultivate presence, and reconnect with the body.

For therapists, coaches, and clients alike, this practice offers a simple way to move from reactivity to grounded regulation in just a few minutes.  Regulation in this context doesn't mean controlling.  It means coming back to presence, coming back to a capacity that allows you to move through the world a little more empowered.

Why Somatic Practices Matter for Trauma and Nervous System Regulation
From a trauma-informed perspective, stress and trauma are not just psychological experiences—they are physiological patterns held in the body.

According to polyvagal theory, developed by Stephen Porges, our autonomic nervous system constantly scans for cues of safety or danger. This process, called neuroception, determines whether we move into:

• Ventral vagal regulation (connection, safety, engagement)
• Sympathetic activation (fight or flight; overwork)
• Dorsal vagal shutdown (collapse, numbness, withdrawal, freeze, fawn)

When we are dysregulated, our bodies often reflect it:

• shoulders collapse
• breathing becomes shallow
• posture tightens
• attention becomes scattered

Somatic practices help restore a felt sense of safety and organization in the body, which supports the nervous system’s return to regulation.
One powerful entry point into this process is the Four-Point Centering Practice.

What Is the Four-Point Centering Practice?
Four-Point Centering is a foundational somatic practice used in embodied leadership, trauma-informed coaching, and somatic therapy.
It organizes the body across four dimensions:

1. Length
2. Width
3. Depth
4. Center

When these dimensions come into balance, the body often shifts into a state of greater regulation, stability, and presence.

For many people, this practice creates a subtle but powerful shift in the nervous system—from defensive reactivity to grounded awareness. Check out the practice with Dr. Nathalie Edmond

​1. Length: Reclaiming Dignity and Orientation

Length refers to the vertical alignment of the body.

Imagine your spine gently lengthening upward while your feet feel connected to the ground.
This is not about rigid posture. Instead, it’s about allowing gravity to support the body so that the head, shoulders, and hips stack naturally.

From a trauma-informed perspective, reclaiming length can help the body move out of collapse patterns often associated with dorsal vagal shutdown.
Many people report feeling:

• more alert
• more confident
• more present

In somatic traditions, length is often associated with the quality of dignity.

2. Width: Restoring Balance and Connection

Width invites awareness across the horizontal plane of the body.
You might gently notice:

• the space across your shoulders
• both feet making contact with the ground
• the weight of your body distributed evenly

Stress often causes us to narrow our attention and collapse inward.
Expanding into width can help restore a sense of spaciousness and relational awareness, which supports the ventral vagal state associated with social engagement and connection.
For therapists and coaches, practicing width can also support relational presence when working with clients.

3. Depth: Feeling the Support of the Back Body
Depth brings awareness to the front and back of the body.
Many people live primarily in the front of the body—leaning forward into effort, urgency, or vigilance.
When we include the back body in our awareness, something important happens.
We begin to feel supported.
Noticing the back of the body may include sensing:

• the back of the head
• the shoulder blades
• the spine
• the back of the legs

For trauma survivors, this awareness can help restore a sense of internal support and grounding.
In nervous system terms, depth can help counteract the hyper-vigilance of sympathetic activation.

4. Center: Returning to the Body’s Organizing Core
The final point of centering is the center of gravity in the lower belly.
In many somatic traditions and martial arts, this area is known as the hara or dantian—the physical and energetic center of the body.
Bringing attention to this center helps organize movement, breath, and awareness.
For the nervous system, this often supports:

• slower breathing
• greater stability
• reduced anxiety
• clearer decision making

Instead of operating from the head alone, action begins to arise from a deeper embodied center.

A Trauma-Informed Way to Practice Four-Point Centering
One of the key principles of trauma-informed practice is choice and pacing.
You can explore this practice gently and stop at any time if something feels uncomfortable.
Step 1: Length
Stand or sit comfortably.
Allow your spine to gently lengthen.
Step 2: Width
Notice the space across your shoulders and the contact of your feet with the ground.
Step 3: Depth
Bring awareness to the back of your body.
Feel the support behind you.
Step 4: Center
Place your attention on your lower belly.
Allow your breath to deepen naturally.
Take a few slow breaths.

You might use this practice in daily life

• before important meetings
• during moments of anxiety or overwhelm
• when reconnecting with the body after long hours on screens

We don’t just think our way into change—we practice our way into change.
Our nervous systems learn through repetition.
Every time we practice grounding, breathing, and centering, we are strengthening neural pathways associated with safety, regulation, and presence.
Over time, these practices can reshape our baseline responses to stress.

Final Reflection: Coming Home to the Body
The Four-Point Centering Practice reminds us that regulation is not something we force—it is something we support through awareness, structure, and breath.
For therapists, coaches, and clients alike, this practice offers a simple pathway back to the body.
And when we return to the body, we often rediscover something essential:
our capacity for presence, resilience, and connection.

Want to learn more schedule a session with one of our clinicians or book an appointment.
Check out more videos on our youtube channel.  Join Dr. Nathalie Edmond in one of her upcoming workshops.

Winter often brings more than colder temperatures and shorter days. Many people notice lower energy, disrupted sleep, and a heavier mood during this season. At the same time, ongoing sociopolitical stress can intensify anxiety and emotional fatigue. When environmental and political stress overlap, the nervous system can become overactivated or depleted. Intentional strategies that support regulation, connection, and agency can make a meaningful difference.

Kristine Aguilar, MSW, LCSW, emphasizes movement: “Move your body. Run, dance, lift weights, whatever feels good.” Regular physical activity lowers cortisol and increases endorphins, dopamine, and serotonin, which support mood stabilization. Rhythmic activities such as walking, jogging, or dancing help release muscular tension and shift the body out of a stress posture. During darker months, outdoor movement in daylight also supports circadian rhythm regulation. For people who feel stuck or overwhelmed, movement can restore momentum and provide a tangible way to influence their internal state.

Taryn Chase, MA, LPC, LCADC, highlights the amplifying role of music, connection, and pets. “Music and movement. 10 out of 10.” Music activates emotional and reward centers in the brain and can facilitate catharsis. Upbeat songs can increase energy and motivation, while slower music can create space for reflection and emotional processing. Pairing music with movement enhances regulation because rhythm supports physiological synchronization. Singing, dancing, or even listening intentionally can help metabolize emotions rather than suppress them.

Nadira Keaton, MS, LPC, LCADC, ACS, NCC, further emphasizes the healing powers of music and creativity. "Art, music, and dance heal the soul! Combined, it awakens creativity and ignites a zest for life, particularly when it's freestyle."  Painting nights, museum visits, and dance classes are incredible ways to tap into creative energy and connect with your community. ​

Connection is another protective factor. Humans regulate best in relationships. Spending time with trusted others, whether virtually or in person, supports positivity and mood regulation. Even brief, consistent contact reduces isolation and interrupts rumination. When public discourse feels tense or divisive, grounding conversations and shared experiences with people we trust can reinforce stability and belonging.

Pets offer additional support. Interacting with animals lowers blood pressure and cortisol while increasing oxytocin, the bonding hormone. Petting a cat, playing with a dog, or simply sitting beside an animal can create a sense of calm and companionship. Caring for a pet also introduces routine and structure, both of which are protective against depressive symptoms during the winter months.

Abi Rayner, MSW, LSW​, describes a weekly neighborhood dog playdate. "My neighbors and I have a weekly playdate for our dogs on Sundays. The past two weeks it was canceled because of the ice, so one neighbor hosted an indoor brunch including dogs." Abi noted that the gathering created warmth and connection despite the cold. Recurring rituals like this build predictability and reinforce community bonds. Shared meals, walking groups, or standing social plans can serve as anchors in seasons that otherwise feel isolating.

Throughout history and across the globe, nature and its offerings have been considered a form of medicine, nourishing our bodies and souls in a symbiotic friendship unlike any other relationship. Nature is, in and of itself therapeutic because of the many mental and physical benefits we receive from engaging with it- we work with plants as forms of medicine like many indigenous cultures have done for millennia, and we spend time in nature to recharge our emotional batteries. Nature is also a free opportunity for developing a mindfulness practice, allowing us the space to notice, observe, and practice non-judgment and feel its loving and relieving effects.

Have you ever noticed that when observing nature, it is less common to place a value-based judgment on what we see around us as often as we place these types of labels on ourselves? For instance, when observing a tree, do we ever judge the tree for how it is rooted to the earth, or if it has curling or straight branches, or if its leaves are lush or scattered on the earth? We may find ourselves labeling the observations we make, sure (“The tree is an oak” or “Those leaves are swaying in the breeze”), but the essence of these observations do not leave us with the heaviness that often comes when we apply certain labels to ourselves. Nature provides us with opportunities to reframe how we engage in the practice of observing, allowing us to learn that coming from a place of curiosity and non-judgment will not drain us of our energy but allow us time to learn and explore.

The next time you find yourself out in nature, consider participating in a mindfulness activity like this:

• Sit quietly in a place you feel safe to close your eyes, and listen for as many bird calls as you can hear singing around you. How many can you hear? Can you recognize any of the calls? Are the songs simple calls, melodic songs, or some combination? Do they ebb and flow? Are the birds calling and responding to one another, or offering solo performances?
• Now consider how you might apply the way you engage with that activity as you sit and observe your own mind and body. How might you apply the curiosity you used to listen to the birds to your own being? How might you reframe the judgments you make about your own body and mind to include love and compassion? What would it feel like to sit quietly with yourself and listen to the call of your own body, non-judgmentally taking in the information and sitting and listening for more to come?

There are infinite lessons nature can teach us about how we process information around us, how we accept what is, and how we listen for the music that is in and outside of us. It also leaves room for us to consider how we treat the natural world around us and how this reflects back to us how we treat ourselves and others. Nature truly is medicine, for all of us.

Interested in learning more about how to incorporate mindfulness into your daily life, connect with someone on our team.
​

Think about all the experiences you have had that brings you to this moment in time. Some combination of nature and nurture has shaped you who you are and how you navigate the world.  With each new season in our life comes new challenges and opportunities.  Some seasons are about rest and other seasons are about growth or starting over. Which season are you in?
 
I am encouraging mindfulness of what part of yourself you allow to drive the bus in your daily life.  If you tend to be anxious, how can you use skills to manage your anxiety so it informs your decision making but doesn't drive the bus.  If you tend to be insecure, how can that insecurity be a passenger on the bus but not driving the bus. You can observe the thoughts, feelings, images, action urges and proceed through life mindfully.

I encourage you to balance rest and effort.  Respect your nervous system.  Continue to build resilience and adapt to the unexpected surprises that life brings. Cultivate joy and embrace imperfection.

I find this transition from summer to fall stressful.  Moving from the ease of summer to the intensity of fall and a new academic year is intense for me.  No matter how much I resource and plan there is always a week that is challenging.  I continue to work on riding the wave of this transition.

I invite you to think about how you approach these seasonal changes at work, school, and/or home.  Who is driving the bus? Is that who you want to be driving the bus?  For example, knowing you are stressed and having it be a passenger on the bus to inform your decision making  is incredibly helpful but letting your stress or anxiety drive the bus is probably not that helpful.

What might you need to include in your self care plan?  More sleep, more fun, playtime, dance, creativity, focus, exercise, meditation, yoga, knitting, time with friends, downtime....

What supports do you need to navigate the next couple of months of the election news cycle?

If you need some support navigating this season check out our team at Mindful and Multicultural Counseling.

​Dialectical Behavior Therapy (DBT) is an evidence-based treatment that was initially designed to help individuals with borderline personality disorder manage intense emotions and improve their relationships. Since then, it has proven effective in addressing a wide range of emotional and behavioral challenges. DBT comprises four core modules: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.

​In recent years, expressive art therapy has gained recognition as a powerful tool for promoting emotional growth and self-awareness. Expressive art therapy is based on the belief that artistic expression can foster healing, growth, and connection to self and others. These components complement DBT by providing a non-conventional and engaging approach to skill-building. By integrating various art forms such as painting, drawing, creative writing, music, and movement, expressive art therapy allows participants to explore their feelings, thoughts, and experiences in a safe and non-judgmental space. Its ability to tap into the creative essence of individuals makes it a unique and effective approach to teaching dialectical behavior skills.

​Conducting expressive art therapy within a group setting offers several advantages. Group dynamics encourage peer support, validation, and shared experiences, fostering a sense of belonging and reducing feelings of isolation. It creates an environment where participants can learn from one another, practice empathy, and develop valuable social skills.

​The integration of expressive art therapy with dialectical behavior skills training has proven to be a promising approach for young adults in a group setting. By embracing creativity and self-expression, participants can enhance their emotional well-being, develop essential coping skills, and strengthen interpersonal relationships. The combination of DBT principles and art therapy offers a holistic and transformative experience, empowering young adults to navigate life’s challenges with greater resilience and self-awareness. Through creative expression, you not only gain valuable skills but also embark on a journey of self-discovery and personal growth.

​This fall 2023, Mindful Multicultural Counseling, located in Ewing, NJ, is offering a chance to participate in an introductory group experience. The group will further explore the integration of expressive art therapy as a method for learning and enhancing skills that support emotional regulation, interpersonal effectiveness, mindfulness, and distress tolerance among young adults. 

If you're interested in learning more and/or signing up for this group offering, please fill out the group interest form, linked here.

​There will be a free intro group session on Friday, 9/15 at 7:30pm at our office location, 20 Scotch Rd., Suite E., Ewing, NJ 08628. Questions about the group? Interested in therapy services at MMC? Feel free to reach out to contact@mmcounselingcenter.com.

Last week, Punxsutawney Phil, the groundhog, predicted six more weeks of winter for us. During this time of year, you may have felt the change of season and could be wondering why you feel sad during the winter.  Some may call it SAD or seasonal affective disorder, commonly known as seasonal depression. It's less discussed but SAD can also occur during the warmer months. No matter which time of year you experience symptoms, SAD can alter your mood and day-to-day functioning.​

The winter blues include symptoms such as:  low mood, little to no interest in normal activities, oversleeping, low energy levels, and trouble concentrating, to name a few. If you've noticed these symptoms affecting your mood and activity levels this winter, it would be a good idea to begin tracking these symptoms. If they're negatively impacting your life, you may want to seek a trained professional for help. ​

​A suggestion I give to my clients during these times is to start using a self-care checklist. At the beginning of the pandemic when everyone was locked in their homes and isolated from normal activities, I began to notice that some of us were less aware of what we needed to stay balanced and in-tune with ourselves. With this in mind, I had the idea to create a self-care checklist. This daily list includes basic tasks to feel healthy and incorporates the eight dimensions of wellness:

​Daily self care check list:
​

• Take all daily medication 
• Take all weekly meds 
• Brush teeth 
• Shower 
• Wash hair 
• Drink over 120 oz of water
• Plan meals for the day
• Daily movement 
• Do one journal prompt 
• Meditation for at least 5 minutes
• Check in daily with support systom
• Check calendar for upcoming appointments or events
• Add any upcoming events to your calendar
• Do a daily budget check and sign into online banking 
• Do not use technology one hour before bedtime
• Go to bed by _____

​The goal of the eight dimensions is to find a balance that works for you. They don't all need to be given equal attention, but it helps you recognize what's important to you on your health and wellness journey. The eight dimensions are:  emotional, physical, occupational,  intellectual, financial, social, environmental, and spiritual.  

​Everyones plan is individualized to their needs, and the goal should be to encourage a sense of wholeness for overall well-being. Some of us may need a reminder to eat, shower, or brush our teeth or to take five minutes a day to engage in mindfulness activities. Taking care of these basic needs is important and it might help us recognize where we're lacking. It shouldn’t be a reason to shame yourself—it's an opportunity to use that awareness to help create healthy patterns. 

​When considering seasonal affective disorder, you may recognize that you're less motivated to talk to friends and would rather stay home and watch Netflix. You may notice yourself becoming more sedentary and slacking on moving your body.  Your personal daily checklist will help you notice these patterns so you can take the steps you need to get back on track or even just create a plan for yourself. So, what is the next step if you notice you aren’t feeling like yourself?  Therapy may be for you. When working with a therapist, they'll help you create a plan to reconnect to areas in your life that may currently feel blocked or neglected. 

Here at Mindfulness and Multicultural Counseling, we offer individual therapy, couples therapy, and family therapy depending on which therapist you choose to work with. We also provide extra support by offering yoga classes and guided meditations. Here is a link to MMC's Youtube page where you can find yoga class recordings and virtual guided meditations. We're here to support you and meet you at your starting point as you navigate your wellness journey.  

​To learn more about Mindful and Multicultural Counseling (located in Ewing, NJ), please reach out to contact@mmcounselingcenter.com or call our office number (609) 403-6359.

Is a career change right for you? Are you unfulfilled? Uncertain? Afraid? Confused? Wavering? These are all normal feelings or emotions to experience when you are contemplating your next career move. Does the thought of doing something different make you anxious or uncomfortable? Perhaps there are little voices in your head that make you feel guilty for desiring a change. You may even feel embarrassed to admit you are seeking something different in your life. These reactions are typical and can be expected.

If change were easy, everybody would be doing it. Maybe you got a late start in life, whether it be getting your college degree in your 30s or 40s or beyond. Or maybe you started out with a career, then spent years raising children and now that your children are older and perhaps you are an empty nester, you wonder, what is next in my life? Where do I even begin?  Thoughts such as  “but I have worked so hard to get where I am …”, “I have spent so many years at this job, at this company, in this field …”, “I make a pretty good living, so why am I not happy?...”, “If I change careers now, I will be starting all over, and it will take longer to retire…”, “I don’t know if I want to go back to school … ”,  “I don’t know where to start … ”, “What will my friends and/or family think? …", “I am older now, change is hard …”, “Is something wrong with me?…” Sound familiar? I can relate to all these thoughts.

As a mid-lifer, and someone who changed careers in my late 40s, many of these thoughts took up residence in my mind.  The thought of going back to school (again) was scary.  But I knew I was unhappy. I knew my career trajectory at that time was unfulfilling. Everything about my career then felt like a dead end. It did not matter that the job I had, the company I worked at, or the field I was in was lucrative or prestigious. I was miserable. I had even climbed the corporate ladder. Still no satisfaction. I worked hard. Endured many long days and late nights. Worked weekends. Even on vacations. Still no joy.

​Despite the path leading up to that point in my career, I could never quite measure the value I brought. Or better yet, whether I was valued. I wanted something more. I wanted to make a difference. Besides the joy of being a wife, a mother, a sister, or a friend, I wanted to feel a sense of purpose in my life. Deep down I knew my career was not leading me to that sense of fulfillment.

​So, I get it. Changing careers was one of the best decisions I have ever made. No matter the stage of life, I encourage you to be introspective of your feelings and thoughts. Discover what is important to you. Find out what drives you. Ask for help. You are not alone.

With the beginning of a new school year before us, our clinician Elisa Wittkop, LAC, created a video discussing back to school checklists for children with IEPs and 504 plans. She defines IEPs and 504 plans and outlines the specifics of each term. She also explains a CST (Child Study Team) and contact checklists. Additional resources are provided such as information on how to file an official complaint with Ewing Township schools and educational advocacy support. 

Elisa's video is posted on our MMC YouTube page and has been linked below:

 If you have questions for Elisa, please reach out to contact@mmcounselingcenter.com.

​If you're looking to receive additional support from Mindful and Multicultural Counseling (located in Ewing, NJ), please reach out to contact@mmcounselingcenter.com or call our office number at (609) 403-6359. To learn more about our practice and our mental health clinicians, you can visit our website's About Us page, linked here.

Elisa did a follow up presentation on IEPs in fall 2022 which you can watch below.

​Throughout this last year, we have been focused on survival. We have been trying to get through each day, making sure that our internet is connected, ensuring our kids are in their zoom classes, and keeping up with our own work. It’s been exhausting, and now that it's summer, we deserve time to relax and rest. Now is the time to enjoy the nice weather, safely spend time with family, and try to work on our self-care.

This upcoming fall, things will not look like they did last year in 2020. Many, if not most of us, will be back in our offices in person full time, and our kids will be back to school in person as well. For many, that is a very scary prospect. Many of our children have not been in a classroom since March 2020. Lots of my clients are worried about sending their children back to school in the fall, and that is understandable.

When thinking about the upcoming school year, do you feel buried under stress and daily pressures, trying to balance parenting and other life requirements? Would guidance and support help ease the burden? It is normal to worry about your children and the struggles you and your family have faced over the past year. ​

As we remember last year when this all started, we dealt with changes both internally and externally. I anticipate that this shift will happen again as we go back to work and school in person. Throughout our parent support group this upcoming July, our goal will be to help support your family's transition back into in person everyday life.

To learn more details about our 6 week series and how you can register, please visit our page here or email us at contact@mmcounselingcenter.com. The series will begin on Tuesday September 14th, 2021. Appropriate for parents of school age children. Listen to Michele Bowes (co-facilitator) talk a little more about the group below.