Atenг§гјo Plena | A Arte De Silenciar A Mente Online

Put away your phone. Notice the texture, temperature, and flavor of each bite.

Choose an anchor, usually your breath. Focus on where you feel it most—the belly or the nose. Atenção plena | A Arte de Silenciar a Mente

You don't need a mountain retreat to start. Begin with these "pause buttons" during your day: Put away your phone

To pull your mind out of a spiral, identify: 5 things you can see. 4 things you can touch. 3 things you can hear. 2 things you can smell. 1 thing you can taste. 2. Formal Practice: The "Sit" the expansion of your ribs

Whenever you feel overwhelmed, stop. Take three deep breaths. Notice the air entering your nostrils, the expansion of your ribs, and the release of tension on the exhale.