8 Weeks of Mindfulness

Just like an athlete who wants to run the marathon, we have to train our minds to optimize our performance.

8 Weeks of Mindfulness is a customizable program designed to fit the needs and experiences of the Individual. Its goal is to create Mindfulness habits on a person’s day-to-day life to improve their performance.


90 minutes per week, during 8 weeks. Additionally, each participant gets 2h hours of individual consulting at the end of the program, to be used at their discretion.

When and Where?

The sessions are schedule according to your availability and can take place at Estúdio da Alma, at the comfort of your home, or online via Skype.


  • Here and Now
  • Body, Mind and Heart
  • I. Who am I?
  • Thoughts and Emotions
  • Interpersonal Relationships
  • Conscious Communication
  • Empathy and Compassion
  • The Mindfulness Attitude
Session themes
Session 1 – Here and now, we become aware of our Automations, of our Automatic Pilots, of the importance of our Presence, being, feeling. Formal and Informal Mindfulness. We started formal Mindfulness practices.

Session 2 – Body & Mind: we explore the connection of body and mind, assessing our critical and exiled areas. How the body communicates with us in the present moment.

Session 3 – The Presence that observes, our witness. Ability to self-observe, Meta-Attention.

Session 4 – The importance and function of emotions in our life. Reaction mechanisms. Kidnapping of Amigdala. Primary and secondary emotions.

Session 5 – Interpersonal Relations: our roles, how we interact, the triangle of relationships.

Session 6 – Conscious Communication: Listening, Speaking. Communication models. The importance of what we speak, why do we speak? Communication Profiles.

Session 7 – Compassion and Empathy. Tools for full and healthy relationships on a daily basis.

Session 8 – Gratitude, self-compassion. Mindfulness Attitude – Principles and techniques for daily application.

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

Victor Frankl


If you want to know more about our Mindfulness programs or schedule one, you can reach us through this form, or the contacts bellow:

Tlf: (+351) 223 262 795
Tel: (+351) 915 127 050

Address: Foz Business Center, Rua de Diu, 414, 4150-272 Foz do Douro, Porto

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