My Âncora - Meditation Podcast

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 mindfulness meditation. Let me know how it made you feel, I will love to hear from you. If you want to know more about mindfulness and meditation, visit my website and discover how I can help you to develop a strong and consistent meditation practice, in order for you to live a more mindful life and achieve greater well-being and happiness.

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

PS.- I hope this meditation was helpful for you. Let me know how it made you feel, I will love to hear from you. If you want to know more about mindfulness and meditation, visit my website and discover how I can help you to develop a strong and consistent meditation practice, in order for you to live a more mindful life and achieve greater well-being and happiness.

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

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

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

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 hope you enjoy it!

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

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

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

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 you want to have?
• What are you looking forward to do today?

Notice how who feel.

With this space of clarity, set your intention for the rest of the day.

Take good care of you,

Manuela

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 simple wonder that is you taking the time to listen to this, and to allow yourself to pause and to slow down.

During this meditation I'm going to invite you to bring to mind something, or someone, that you are grateful for. It can be the most simple thing. 

All you have to do is to allow the sensation of gratitude to arise naturally. Allow yourself to feel it, and to be with it.

How does it feel to let gratitude flow in your body?

Take good care of you,

Manuela

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 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.

By following my instructions bring awareness to your face and relax it. Slowly start moving your lips and bring a smile to your face. Pay close attention to the movement. Notice the lips, the cheeks, the muscles. Until your eyes. Bring the smile to your eyes. 

Allow yourself to smile. Allow yourself to feel it and to be with it.

You can ask yourself:

• How does it feel to notice this smile in your face?
• What kind of energy does this smile brings to your body?

Take good care of you,

Manuela

P.S. - I hope this meditation was helpful for you. If you want to know more about mindfulness and meditation, visit my website and discover how I can help you to develop a strong and consistent meditation practice, in order for you to live a more mindful life and achieve greater well-being and happiness.

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

P.S. - I hope this meditation was helpful for you. If you want to know more about mindfulness and meditation, visit my website and discover how I can help you to develop a strong and consistent meditation practice, in order for you to live a more mindful life and achieve greater well-being and happiness.

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, comfort is key.

You can close your eyes, or keep them open. And you can bring a smile to your face :)

Notice if there is any particular place in your body asking for attention. Any muscular tension, or pain? Or maybe, there is a lack of sensations and just the awareness of your body sitting or standing.

Take good care of you!

Manuela

P.S. - I hope this meditation was helpful for you. If you want to know more about mindfulness and meditation, visit my website and discover how I can help you to develop a strong and consistent meditation practice, in order for you to live a more mindful life and achieve greater well-being and happiness.

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 your full attention to one complete cycle of breath.

Take good care of you!

Manuela

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 minutes, or less, and listen to guided meditations that will allow you to calm the mind, focus, relax and to connect body and mind. 

Put your earphones and welcome to My Âncora!