Cura & Consciência

A Mindful Moment for You


As you sit in the chair in front of the computer reading these words on the screen, I invite you to begin to notice a point of contact between your body and the chair… perhaps the point of contact of your back against the back of the chair… or the contact of the back of your thighs against the seat of the chair… perhaps noticing the desire to shift your body a bit to a more comfortable posture… and allowing that shift to happen…

now bringing your attention to the physical sensations of breathing… wherever it is that you experience the breath most vividly in the body…perhaps at the belly…or the chest…

or perhaps you are aware of the feeling of the air flowing through your nostrils on the in-breath… and the feeling of the air flowing out past your nostrils on the out-breath… just noticing that…

taking this moment… right here… right now… just to pay attention to the breath…

feeling the breath as it moves into the body on an inhalation… and out of the body on an exhalation… noticing the quality of the breath… fast… or slow… shallow… or deep… easy…or labored…

maybe becoming aware of a subtle sense of relaxation… of release in the body as you observe the breath… or… perhaps… becoming aware of a tension somewhere in the body… a sensation that you weren’t aware of before… perhaps a sensation in the upper shoulders near the back of the neck… or a sensation… maybe a tightness… in the lower back… simply noticing that… just observing the truth of what you are experiencing… in this moment…right here… right now…

and… if you have a baby growing inside your body… perhaps becoming aware of the presence of the baby within… or the movement of the baby within… one body growing within another body… inside… now…

taking this time…time to just be…to be with what is happening… right now…

and… if you are ready… gently… and kindly… returning the attention to the breath… to the physical sensations of breathing… wherever it is that you feel the breath most clearly… in the body…

letting the breath be an anchor… an anchor to this moment… to right here… right now…

and… over time… as we practice in this way… we may in fact find a way… a way to work with stress… and pain… and intense emotions… or fearful or unpleasant thoughts… or feelings… with greater calm… and steadiness… and strength… and kindness… for ourselves… and for others… as our lives unfold… in each moment… breath by breath…

Breathe mindfully into Your Heart


When we’re feeling unmotivated, it’s helpful to reconnect with our desire to contribute to and serve others. A great yogic exercise for doing this involves breathing into the energetic center in our bodies called the heart chakra, which is located in the heart area.

According to yoga, energy flows more freely through the heart chakra when we breathe into it and focus our attention on that area – energy flow where attention goes. When this happens, we deeply feel our sense of compassion toward others, and regain our desire to give to the world through our work.

Right now as you are reading this, breathe into the heart chakra, put your hands together at the level of your heart.Then, breathe deeply so that nourishing oxygen fills your upper chest area. Feel the warmth and openness in your heart area, and notice any tension melting away.

You can practice this exercise at your work, home, car, bus in a standing or sitting position.This is a powerful tecnique you can practice anywhere because it can be done in 1 or 2 minutes and then you can go back to your work or responsabilities.

With compassion,