Category: Podcast

Breathe to Focus the Mind

by Manuela
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 down, laying down 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.
Start by taking a full breath in counting to 2 and a long breath out counting to 4. We are going to double the exhale time.
Inhale through your nose. Exhale through your mouth.
Breath in to the belly. Breathe out relaxing your muscles.
Apply these instructions to bring your full attention to your breath.
Take good care of you!
Manuela
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Open to the Present Moment

by Manuela


Hi friends!

Today I’ll guide you through an open attention practice, and this is perfect for you to pause for a few minutes 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 enjoy this mindfulness meditation. Let me know how it made you feel, I will love to hear from you ❤

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Exploring Our Self-Critic

by Manuela

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 our ability to regulate emotions.

We use mindfulness practice to not judge ourselfs, to not judge ourselfs for being judgmental, and just noticing judging.

And PLEASE don’t forget to bring a kind attitude to yourself for the judging thoughts, if they are present.

Take good care of you,

Manuela

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Inviting Compassion

by Manuela

meditation podcast compassion

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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Relaxation Into Sleep

by Manuela

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

PS. – Send me a message and share with me how it made you feel ❤

If you like it subscribe my Podcast and leave a review, I have new short meditations every week to support your mindfulness journey!

And you can read here a mindfulness exercise to help you sleep better.

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Breathe to Focus Your Attention

by Manuela

my-ancora-podcast

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

 

PS. – If you want to know more about how mindfulness meditation can help you to focus your attention and enhance concentration read here this article.

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Simply Stopping

by Manuela

podcast-episode-10

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 minute of silence to give yourself time to stop and become more present to this next activity.

Take good care of you!

Manuela

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WALKING MEDITATION

by Manuela

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 everywhere you want, inside or outside. However, if you are outside stay safe and try to find a path without traffic.

My invitation: After listen to the guided meditation try to bring awareness to your body when walking!

Take good care of you!

Manuela

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