Exercise helps you make better, more conscious choices

With the hustle and bustle of everyday life, it is sometimes difficult to find moments of calm, isn’t it? The practice of meditation can be a good way to decrease anxiety and become more relaxed.


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Meditative exercise helps to distinguish feelings, beliefs and thoughts, helping you to make better and more conscious choices throughout your life. And incorporating this method into everyday life can be a simple task. To do this, just find a quiet place, where you will not be disturbed and have as few distractions as possible.

After that, leave the environment warm, adjusting the temperature and lighting, for example. Another tip is to perfume the room with scents or incense.

Meditation can be practiced with the person sitting or lying down, depending on which position offers more convenience and comfort.

Don’t worry if your mind wanders in the beginning, leaving you distracted during the exercise. At this point, it is important not to criticize or scold yourself. Just return your attention to the exercise again, as many times as necessary.

It is worth remembering that in the case of guided meditation with audio, the practitioner can stop or resume the recording at any time if he thinks he needs more time for a certain reflection. If possible, put a blindfold on the eyes to facilitate interiorization and use a headset.

Use the exercise to train your mind to let the answers come freely. In meditation, there is no right or wrong, the rule is to let the mind express itself in the form of emotions, memories, images or colors, in addition to realizing how all of this is awakened in you.


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If you wish, record your impressions in writing after each meditation. You can repeat the exercise below as often as you feel the need. From continuous practice, it will be possible to notice that your perceptions may change each time you perform the exercise. From time to time, reread your notes. After all, new perceptions can always arise.


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  1. Close your eyes and turn your attention to your mind, with the intention of observing your inner world.
  2. Breathe deeply, but gently, and focus your attention on the movement of your breath. Imagine the air entering your nostrils, passing through your airways, reaching your lungs, and expanding. Then let it out, thinking about how this movement is done through your nostrils. Focus your attention and intention on the breath. Really notice the movement of the air as you inhale and exhale.
  3. On the next inhalation, bring all the air to your abdomen, feeling your belly expand in the movement of inspiration. Then slowly empty the air in your belly when you exhale.
  4. When you release the air, release with your intention any and all tension, everything that is stuck and blocked in you. Release your resistance and relax more and more deeply. Breathe in the fresh air and allow it to fill the space left by all the negative thoughts and feelings you let out on the exhale. It inspires the new, the new ways of perceiving, feeling and experiencing your life. Realize that for the new to enter and maintain itself, it is necessary to let go of what no longer serves you, detaching yourself from what is old. So bring your intention to renew yourself and inspire new possibilities, perceptions and experiences.
  5. In that intention, affirm to yourself your intention to delve deeper into your emotions clearly and truthfully. Breathe deeply and relax even more. Realize the feeling of peace and security. Feel welcomed and protected.
  6. In that energy, open up to perceive any image, scene, perception, memory … Any sensation, emotion or feeling that comes up. There is no need to worry if you don’t notice anything at the moment, just relax even more.
  7. So thank yourself for this opportunity to relax and get in touch with yourself and slowly come back to the here and now. When you feel ready, open your eyes, fully awake and present.

7 simple tips to start meditating

Have you ever wanted to start meditating, but faced some difficulty and could not practice more? Are you interested, but still not feeling prepared or trusting?

Starting to meditate can be a challenge for some people, but there are some tips that make this process light. To find out, keep reading!

Tips to start meditating

The simple intention of wanting to start something that will do you good and help in your self-development process is already a big step. However, for some people just the intention to want is not enough to start with. So, we chose 7 tips that will help you start your journey!

The meditation is essentially a focused time in relaxation, so it is necessary to be practiced according to your convenience. Reserve a time when you will not be interrupted and you will be free to relax and enjoy the moment. A tip of the time is sunrise or sunset, a time when nature moves between day and night.

In addition to the time, the place to be chosen for your meditation is also important. Look for an environment where you will not be disturbed and where there is no noise. The quieter and more peaceful the place, the more enjoyable your meditation will be.

3 – SIT IN A COMFORTABLE POSITIONThe position you sit in is another important factor. Make sure you are comfortable, relaxed, with an upright spine. Relax the tension in your shoulders and neck and keep your eyes closed throughout the process.

Sitting in the Lotus position is not necessary, although it is a common position in meditation. The important thing is to be comfortable and stable.

4 – MAKE SURE YOU HAVE AN EMPTY STOMACHAnother good time to do your meditation is before meals; if you do it after a meal, you can doze off during meditation, as the metabolism concentrates all the energy to digest it.

It is not necessary to be very hungry to meditate, as the mind will be thinking about food, but the ideal is to be relatively on an empty stomach, for example, around an hour or two after a meal.

 Breathing is essential in the process of preparing for meditation. Breathe, inhale and exhale. This will help to maintain the heart rate, as well as guide the mind to a peaceful state.

6 – WATCH OUT TO MAINTAIN A LIGHT SMILE ON THE FACEIt seems silly, but worrying about keeping a smile on your face will make you unconsciously feel more satisfied in general, in addition to relaxing your mind, being at peace and improving your experience in general during meditation.

This is also a way to relax the muscles in your face that, unconsciously, by being serious can end up getting tense.

7 – OPEN YOUR EYES SLOWLY AND SOFTLYWhen finishing the meditation, do not rush to open your eyes. Start moving smoothly and slowly. Open them calmly and gradually, giving yourself time to come back to awareness both of yourself and of the environment around you.

Meditation for contests: 4 benefits you need to know

How to Lead a Meditation Practice, Part Three |

Only those who take a contest know how stressful the study routine is, don’t they? There are several matters that need to be revised and when it comes to calculations, then, attention needs to be doubled.

Because of this, people look for alternatives that help them improve their performance. In this sense, we see the need to point out a practice that can help you – a lot! – on your journey: meditation for competitions.

Often, due to a hectic routine, our body and mind get tired, and this is terrible for those who still need to study in order to improve their quality of life. Therefore, it is important that meditation is daily, as it helps the individual to calm the mind and to have discipline.

In order for you to have a better understanding of the benefits provided by meditation, we have listed, in this article, the main ones. Follow!

What is meditation?

Before we present the benefits and other important information about the practice of meditation, you need to understand its concept.

Considered a transcendental practice, meditation helps the individual to find his emotional balance, helping him to deal, in the best possible way, with the challenges of his daily life, such as tension, stress, and anxiety. Through it, it is possible to improve your mental and physical well-being, stimulating inner peace.

What are the most common types of meditation?

Meditation techniques help the concurseiro to prepare for all moments of the test (before, during and after the exam). Through them, the candidate can achieve balance and maintain his emotional stability, whatever the outcome of the contest.

There are many techniques for this. The ones that have the most scientifically proven results, in fact, are mindfulness techniques, Buddhist techniques and those that come from yoga. However, in this context, it seems that we are talking about three techniques only, but it is worth noting that there are hundreds of other sub-techniques within each of them, which present different exercises.

It is also important to know that there are hundreds of meditation techniques in the world, in addition to the ones we mentioned here. For each person, there is a meditation method that will perfectly fit your profile and goals. Perhaps, the concurseiro does not get along with Buddhist techniques, mindfulness, or yoga, and everything is fine. He can use other alternatives that are better suited to his personality.

That’s where the “x” of the question is. The candidate must find a technique that makes him feel good. Perhaps, he has to look for a professional who will help him in this search. This is because it is useless for the individual to arrive at a yoga class, for example, and not like to perform the activities of that practice. This will not work for him.

What qualities do you imagine a concurseiro should have? He must have the stamina and resilience to stay focused on his studies and overcome the frustration of dealing with possible failure.

In this sense, we can even divide the trajectory of a concurseiro in three moments:

  • What precedes the test: it is the moment of preparation, which is a stage of meditation;
  • What happens during the test: meditation, at the time of the contest, is essential. Many candidates, extremely well prepared, do not do well in the test because some aspects are not well balanced, both emotionally and sentimentally;
  • Post-test: depending on the result, the person may be shaken or feel overconfident.

Meditation works to balance these three moments in the life of a concurseiro, entrance exam or anyone else who is preparing for an important test.

What are the benefits of meditation for competitions?

Your brain needs repetitive meditation activities to form a new neural network and realize its benefits for the body. So when you do this, within 60 to 90 days, the results may surprise you. Even your body chemistry changes and you can feel the results you expect.

Today, it is already known that brain neuroplasticity is invigorated with meditation techniques. Imagine studying for a test with a new brain. You are healthier and can study with much more quality, right? No cram school can do that.

Incredible, isn’t it? Below, we list the main benefits of meditation for contests that you need to know. Follow.

1. Increase concentration

Meditation helps to increase the individual’s concentration during his activities, in this case, it improves the focus on studies. That’s because anyone who meditates reduces the chances of distraction at times when they need to be aware.

In this way, the concurseiro manages to follow his study schedule, without interruptions, improving his performance and being safer when taking the exam.

2. Develops patience

Stress and anxiety usually follow concurseiros closely, and this becomes a major problem, as these symptoms directly interfere with the person’s performance. In this sense, meditation will help the individual to develop patience, causing him to leave his worries aside , including lowering his blood pressure and heart rate. Thus, the candidate is calmer when studying.

3. Reassures the mind

The hectic routine makes the concurseiro feel mentally overwhelmed. There are many important commitments, in addition to studies, which makes him exhausted.

Meditation will help the person to rest their mind, eliminating negative thoughts and reducing the pressure of everyday life. With a calmer mind, the concurseiro will be able to study more calmly and confidently.

4. Increases the ability to memorize content

With a calmer mind, and reduced stress and anxiety, your brain can better memorize the contents studied, making you feel safer when taking the test and, consequently, obtaining good results and a good placement before its competitors.

There is nothing better for the life of a concurseiro or candidate for any type of proof than the practice of meditation combined with studies, but that goes a lot to the dedication of each one. This has to be a priority for the person, they have to be interested. There must be this will, so that it can maintain focus and so that the practice is not superficial. Only then, meditation for contests will have the expected effects.

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