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Short guided meditations for modern lives. I'm sure you know the feeling of having to split your attention between a demanding job and a busy family life, balancing social life, trying to keep healthy and fit. Nowadays it's hard to find time for ourselves. Here, you have an opportunity to pause and calm the mind, focus, relax and to connect body and mind. Mindfulness meditation can bring you the shift towards a greater wellbeing. All the meditations are developed by me and created for the ev ...
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Hi friends! Today I'll guide you through an open attention practice, and this is perfect for you to pause for a few minutes and notice the present moment. Open your awareness to whatever arises: thoughts, sensations, emotions, sounds, smells. And meet whatever comes with kindness. Take good care of you, Manuela PS.- I hope you enjoyed this mindfuln…
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Hi friends! In this guided meditation we will explore our self-critic. We will start by bringing awareness to our breath or to the sounds around us, and then evolve to notice our self-critical thoughts. We can use mindfulness to be aware when we have those self-critical voices and bring a sense of kindness towards ourselves, and this will increase …
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Hi friends! One of the main requests I have for meditations is a meditation for sleep. Here it is :) This meditation is calming, and it will bring you relaxation. You will have no ending instruction or music. Take good care of you! Manuela
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Hi friends! This is a short practice to invite compassion for ourselves. As human beings we all have moments of difficulty, challenge, or suffering. Take a moment to acknowledge the difficulties you've experienced or are experiencing now in your life and to feel compassion. Take good care of you! Manuela…
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Hi friends! Today I’ll guide you through an Intention guided meditation practice, for you to set or remember your motivation for meditation. Take good care of you! Manuela
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Mindfulness é ter atenção ao que se está a passar dentro e fora de nós no momento presente. E isto começa como uma coisa muito simples: Uma pausa. Nesta meditação convido-te a parar. A carregar no botão da pausa por uns minutos, e a notar como é estar totalmente presente neste momento. Toma bem conta de ti! PS. - First meditation in Portuguese! I h…
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Hey friends! This is a breath meditation practice, the first step for you to start focusing your attention. It will allow you to pause and switch from the usual mode of doing to a mode of non-doing. Of simply being. And it leave you in flow state , ready to show up as your best self. Take good care of you! Manuela…
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Hi friends! I'm inviting you to notice what it's like to stop. To simply be still and present in this moment. Tell me: What impact did stopping and doing nothing for this short period of time have on your body and mind? Try this 📌When you start a new activity today, maybe when you arrive to work, maybe a meal, practice stopping and practicing one m…
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Hi friend! Today I’ll guide you through a practice of wishing ourselves and others well. You will notice that this will bring you instant happiness and a sense of connection. Enjoy it! Take good care of you, Manuela
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Hi friends! This is short guided walking meditation practice. Usually when we walk we are going somewhere, and we do it in an automatic way. Here we are not going anywhere. The goal is to experience your feet making contact with the earth with each step that you take and noticing the sensations in your body. You can listen to the instructions every…
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Hi friends! This is a short morning intention meditation practice. This is an opportunity for you to start your day bringing your attention inward. Our days are spend focusing outwards, filled with external stimulation, external demands. Here you can bring your attention into your body, into your senses. And you can ask yourself: What kind of day y…
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Hi friends! Today I'll guide you through a gratitude meditation. Gratitude helps us to develop inner calm, resilience and an well-being feeling of connection. You can do this meditation sitting or lying down, or standing. Be comfortable, whatever that looks like for you. And you can close your eyes, or leave them open. Start by recognizing the simp…
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Hi friends! Today I'll guide you through a smile meditation. The act of smiling involves the movement of 26 different muscles. When we smile, we send an immediate message to our brain that we are safe. That everything is going to be ok. You can do this meditation seated sitting or lying down, standing or walking. Remember, comfort is key. You can a…
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Hi friends! Today I'll guide you through a breathing meditation practice to help you to focus your mind. It can be used to deal with stressful moments, or you can do it before sleep because it calms your vague nerve. It will reduce your heart rate and re-open the communication between your brain and your body. You can do this meditation sitting dow…
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Hi friends! Today I'll guide you through a short body scan. This is an easy way for you to check in with your body, to connect with your senses, and to bring a mind-body connection. By noticing our body we naturally calm our mind. You can do this meditation sitting down, standing or lying down. However, I would advise you to stop moving. Remember, …
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Hi friends! Today I'll guide you through one complete cycle of breath practice. You can do this meditation siting down, lying down, standing or walking. Remember, comfort is key. You can, also, choose to close your eyes or to keep them open. There is no right or wrong here, what makes sense to you is the best way. Apply these instructions to bring …
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Hi friends! This is a short presentation of me and my aspiration for the podcast. Âncora is a Portuguese word and it means anchor. Meditation has been an anchor in my life. My goal is for this to be a safe place you can always access to calm your mind and to anchor you to the present moment. Here you have an opportunity to pause. Disconnect for 5 m…
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