Four Point Centering Practice: A somatic tool for nervous system regulation and embodied presence3/12/2026 written by Nathalie Edmond, PsyD., RYT-500 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:
When we are dysregulated, our bodies often reflect it:
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:
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:
2. Width: Restoring Balance and Connection Width invites awareness across the horizontal plane of the body. You might gently notice:
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:
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:
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
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. 
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by Abby Fosco  Image credit: strategicpsychology.com 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.  Image credit: Mind It UK 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.  Image credit: craftybynumbers.com 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.  Image credit: kids.frontiersin.org While we cannot control the weather or the broader political climate, small and consistent actions can calm our minds and resist the chaos. Moving the body, engaging with music, nurturing relationships, spending time with pets, and maintaining community rituals all support mental health during trying times.
When the world feels cold, keep steady and stay grounded in what brings you joy and peace. Joy, connection, and care are powerful forms of resilience. You don’t have to navigate this season alone — you can reach out to us when you’re ready. Visit MMC's Meet Our Staff page to read about our available clinicians and inquire about an intake appointment. This exploration delves into the depths of what it means to embody bravery, drawing profound insights from the wisdom of two Black therapists and authors who have illuminated the Enneagram and its role in understanding how we navigate the world. This approach, inspired by works like "No Justice, No Peace" by Deborah Egerton and "The Enneagram for Black Liberation" by Chichi Agorom, offers a powerful framework for self-awareness, resilience, and collective liberation. The Foundation: Understanding Fear and Our Protective Armor Fear is a natural, biological response to threat, not a sign of weakness or moral failure. However, in systems that thrive on control, fear is intentionally cultivated. Authoritarian and fascist regimes, for instance, don't solely rely on force; they wield fear made ordinary, overwhelming, exhausting, and disengaging good people. This chronic exposure to danger leads us to develop "armor" – patterns of behavior and personality traits that form as protection. The Enneagram offers a detailed map of these protective strategies, which can manifest in various ways:
Justice, Peace, and the Indispensable Role of Truth A crucial insight presented is that "peace is not the absence of conflict. Peace is the presence of justice." This redefines our understanding of tranquility, shifting it from a passive state to an active pursuit rooted in fairness. Furthermore, "justice always begins with truth." When we experience fear, it is often a sign that we are paying attention to an unjust reality. Truth-telling is therefore presented not just as an act of honesty, but as "holy work." The video prompts introspection:
The Nature of Bravery: Beyond Fearlessness Bravery is often misunderstood as the absence of fear, but the video clarifies that it is something far more nuanced and potent. True bravery is not about being fearless, constantly confronting, or sacrificing oneself to the point of breaking – these definitions often serve oppressive systems by ensuring resistance burns out. Instead, bravery is revealed in:
Embodiment and Liberation The journey toward bravery and justice is deeply embodied. Peace must be felt – in our shoulders, our breath, our nervous systems. If our bodies are perpetually braced and our spirits vigilant, justice has not truly reached us. Peace without embodiment remains mere rhetoric. Liberation, therefore, is not about becoming someone new but about remembering our essential selves, shedding the armor and protections that no longer serve us. It involves:
History offers countless examples of embodied bravery:
Personal Journeys of Courage The video emphasizes that embracing our own journey involves discernment and courage:
Beneath the armor, we discover not chaos, but our essence. This essence holds courage that is wise, love that is discerning, and power that is relational. Hope is not passive; it is a practice we must cultivate daily. Justice does not ask us to disappear. Peace does not ask us to endure endlessly. Faith does not ask us to override our bodies. By understanding our fears, acknowledging our armor, and embracing the truth of our experiences, we can step more fully into our embodied bravery, fostering resilience, justice, and liberation for ourselves and our communities.  written by Alex Pillion MSW, LSW  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:
Interested in learning more about how to incorporate mindfulness into your daily life, connect with someone on our team. by Nathalie Edmond, Psy.D.  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. By Ciera Cuevas, MA, LPC 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.  concept.paloaltou.edu 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.  www.emdria.org 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. Overview 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 [email protected].  By AnnMarie Gray, MA, LAC  Image source: adaa.org 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.  Image source: treatmentindiana.com 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:
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 [email protected] or call our office number (609) 403-6359.
By Kafi Nsenkyire, LAC  Image credit: flexjobs.com 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. By Elisa Wittkop, LAC  Image credit: galined.com 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 [email protected]. If you're looking to receive additional support from Mindful and Multicultural Counseling (located in Ewing, NJ), please reach out to [email protected] 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. By Taryn Chase, MA, LPC, LCADC, NCC  businesswire.com 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. Here at Mindful and Multicultural Counseling (located in Ewing, NJ), we have been thinking about all of this in relation to both our clients and their families. This July, we are offering a safe space where you can learn to deal with life stressors, strengthen your relationship with your children, and feel prepared for the 2021/2022 school year. Our 6 week series will teach you how to support your children as they learn to effectively engage in the world again, so they can focus on feeling empowered and future-oriented rather than focused on mere survival. We recognize that there's going to be a lot of unique challenges as we return to our pre-Covid routines. We also know that coping with these challenges is possible. I've noticed that many of my clients who are parents have difficulty making time for self-care. We cannot care for others and keep up with our own responsibilities if we cannot first care for ourselves. Many of my clients have relayed to me that their children are their first priority. That’s great, and there is nothing wrong with that morally, but in practice we have to do as we are instructed when flying: put on your own oxygen mask first before helping others. This mentality can be difficult for us to implement into practice. One of the best ways to help our children and ourselves transition back into 'normalcy' is to work on creating and implementing routines. Yes, believe it or not, routines help us feel a 'sense of normalcy.' I hear it from my clients all the time, “I need a routine” or “I do good when I have a daily routine.” This is true for both adults and children. When we have predictable structure, our days flow much better than when we don’t. Think back to early March 2020 when our routines were taken from us; didn’t it feel like our days blurred together and we felt out of sorts? Since then, many of us have been able to create and implement new routines while working at home. Soon enough, we'll have to work on transitioning back to our old routines, and that can take some time and guidance. Often times, I ask my clients, "How are you feeling today?" and they often don’t know how to describe their moods. I find that many people are unable to recognize and label their emotions effectively. What does this mean for our children? It means they have an even harder time communicating how they feel. When we hear our kids say, “I don’t feel well,” our first thought is that they feel physically sick, when in reality, it's often their way of communicating their emotional state. Self-awareness and being attuned can help us decode the language our children use to communicate their feelings. 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 [email protected]. 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.
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