Discover a Mindfulness practice

  • Before starting:

    Some guidance and care are important if you wish to start and keep a meditative or mindfulness practice:

    Silêncio

    Preferably, choose a quiet place with little or no distraction. Earplugs can be used in noisy places;

    Despertador

    Set aside some time and space in your routine to meditate. Regardless of how long you intend to practice (5, 10, 15, 30 minutes, etc.), it is recommendable to use an alarm clock to indicate the end of it. In that way, you avoid worrying about time during meditation;

    Roupa

    Choose comfortable and appropriate clothing for the local temperature. Keep in mind that your body temperature may drop slightly during meditation practice. Using a light blanket can prevent eventual discomforts;

    Meditação

    You can either sit or lie down in a position that allows little or no discomfort at all during the practice. The use of mats, pillows or cushions is recommendable. The neck should be in a neutral and comfortable position. The spine should be erect when sitting, shoulders aligned and hands resting on the legs to avoid discomfort at the scapular girdle;

    Olho Fechado

    Your eyes can be either closed or open. If open they should have a relaxed gaze with no specific focus;

    Refeição

    Avoid large meals or fasting for a long period before practice;

    Meditação

    At the beginning meditate for short periods of time (5-10 minutes) increasing gradually according to the needs and possibilities of each one;

    Meditação

    Be determined and steady with your meditative practice, better benefits and progress will come with daily and regular practice;

    Meditação

    Meditating in groups and/or having a qualified instructor can help with adherence and maintenance of practice. The use of guided meditation audios can also help;

    Meditação

    Choose techniques and meditation types considering your needs and preferences;

    Desconforto

    Keep in mind that some discomfort on the back or legs, for instance, may occur when you begin to practice. Finding a more comfortable position can help in these cases;

    Mente

    Keep in mind that meditative practices might eventually bring out stressors or either repressed or pre-existing traumas, the support of a qualified instructor and/or of a health care professional is important in these kind of situations.

  • General Recommendations

    Listen to our audio with general recommendations before starting a mindfulness practice, clicking here.


    IMPORTANT: Despite the countless benefits and the simplicity of meditative techniques, both professionals and patients should keep in mind that these practices do not replace medical treatment and others health care treatments.

    Mindfulness practices ARE NOT RECOMMENDABLE for patients in acute phase of any clinical condition or at risk of dissociative crisis, such as patients diagnosed with personality disorders, schizophrenia, among others (unless they are in specific programs for their needs and under the supervision of an experienced professional).

  • Practice

    Mindful Breathing

    Hereinafter a meditative mindfulness technique is presented, which uses one’s own breathing as an anchor. It is safe and easy to apply to the general population and patients. Based on the previous orientations, one should follow the steps below:

    Step 1 {

    Adopting a comfortable position, sitting or lying down, let the body steady itself in the position. Allow yourself to take in one or two deep breaths to bring the attention to the body and slowly beginning to observe bodily sensations moment to moment (the body contact either with the floor or chair, the skin temperature, eventual discomforts, etc.);

    Step 2 {

    Gradually bring your attention and observation to the body movements during breathing, for example, the chest and abdomen movements on inhalation and exhalation, or the feeling of the air coming in and out the nostrils. It is important to follow the natural flow of breathing just observing it without trying to change anything;

    Step 3 {

    Keep observing the breath as an anchor to steady your attention and mind in the present moment, moment by moment;

    Step 4 {

    Eventually, if any distraction, thought, sensation or concern come up, gently and simply observing and letting it go, without holding to it or judging it, and slowly escorting your attention back to the breath;

    Step 5 {

    Before finishing the practice, bring your attention and observation back to your body sensations and slowly and gradually end the exercise.

    You can also listen to our three minutes mindfulness practice audio, clicking here.