{"id":2120,"date":"2020-03-06T11:18:20","date_gmt":"2020-03-06T11:18:20","guid":{"rendered":"https:\/\/estudiodaalma.com\/resources\/audio-sessions\/"},"modified":"2020-03-06T11:18:21","modified_gmt":"2020-03-06T11:18:21","slug":"audio-sessions","status":"publish","type":"page","link":"https:\/\/estudiodaalma.com\/en\/resources\/audio-sessions\/","title":{"rendered":"Audio Sessions"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.2.2&#8243; background_image=&#8221;https:\/\/estudiodaalma.com\/wp-content\/uploads\/2020\/02\/estudio-da-alma-mindfulness-resources-audio-sessions-practice-stream.jpg&#8221; parallax=&#8221;on&#8221; bottom_divider_style=&#8221;curve&#8221; bottom_divider_color=&#8221;#ffffff&#8221; bottom_divider_height=&#8221;33px&#8221;][et_pb_row _builder_version=&#8221;4.2.2&#8243; width=&#8221;60%&#8221; width_tablet=&#8221;80%&#8221; width_phone=&#8221;&#8221; width_last_edited=&#8221;on|tablet&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_text _builder_version=&#8221;4.3.4&#8243; background_layout=&#8221;dark&#8221; animation_style=&#8221;fade&#8221;]Practice<\/p>\n<h1>Audio Sessions<\/h1>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.2.2&#8243; background_color=&#8221;#ffffff&#8221; use_background_color_gradient=&#8221;on&#8221; background_color_gradient_start=&#8221;#ffffff&#8221; background_color_gradient_end=&#8221;#ebebeb&#8221; custom_padding=&#8221;||70px||false|false&#8221;][et_pb_row _builder_version=&#8221;4.2.2&#8243; width=&#8221;60%&#8221; width_tablet=&#8221;80%&#8221; width_phone=&#8221;80%&#8221; width_last_edited=&#8221;on|phone&#8221; min_height=&#8221;80px&#8221; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;||10px||false|false&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_text _builder_version=&#8221;4.3.4&#8243;]<\/p>\n<h3>First and foremost<\/h3>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;1_3,1_3,1_3&#8243; _builder_version=&#8221;4.2.2&#8243; width=&#8221;60%&#8221; width_tablet=&#8221;80%&#8221; width_phone=&#8221;&#8221; width_last_edited=&#8221;on|phone&#8221; min_height=&#8221;80px&#8221;][et_pb_column type=&#8221;1_3&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_blurb title=&#8221;Time of the day&#8221; use_icon=&#8221;on&#8221; font_icon=&#8221;%%92%%&#8221; use_icon_font_size=&#8221;on&#8221; icon_font_size=&#8221;65px&#8221; _builder_version=&#8221;4.3.4&#8243; header_text_color=&#8221;#4d989a&#8221; header_font_size=&#8221;20px&#8221; text_orientation=&#8221;center&#8221; animation_style=&#8221;fade&#8221;]Pick the time frame that makes most sense to you, whether it\u2019s early in the morning, at night or anytime between.[\/et_pb_blurb][\/et_pb_column][et_pb_column type=&#8221;1_3&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_blurb title=&#8221;Position&#8221; use_icon=&#8221;on&#8221; font_icon=&#8221;%%258%%&#8221; use_icon_font_size=&#8221;on&#8221; icon_font_size=&#8221;65px&#8221; _builder_version=&#8221;4.3.4&#8243; header_text_color=&#8221;#4d989a&#8221; header_font_size=&#8221;20px&#8221; text_orientation=&#8221;center&#8221; animation_style=&#8221;fade&#8221; animation_delay=&#8221;350ms&#8221;]Pick a position that makes you comfortable. Make sure your back is straight and can you breathe easily.[\/et_pb_blurb][\/et_pb_column][et_pb_column type=&#8221;1_3&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_blurb title=&#8221;Location&#8221; use_icon=&#8221;on&#8221; font_icon=&#8221;%%102%%&#8221; use_icon_font_size=&#8221;on&#8221; icon_font_size=&#8221;65px&#8221; _builder_version=&#8221;4.3.4&#8243; header_text_color=&#8221;#4d989a&#8221; header_font_size=&#8221;20px&#8221; text_orientation=&#8221;center&#8221; animation_style=&#8221;fade&#8221; animation_delay=&#8221;700ms&#8221;]Chose a place where you won\u2019t be interrupted and where there are no distractions present.[\/et_pb_blurb][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.2.2&#8243; background_enable_color=&#8221;off&#8221; custom_padding=&#8221;60px||70px||false|false&#8221; top_divider_color=&#8221;#ebebeb&#8221; top_divider_height=&#8221;40px&#8221; locked=&#8221;off&#8221;][et_pb_row make_equal=&#8221;on&#8221; _builder_version=&#8221;4.2.2&#8243; width=&#8221;60%&#8221; width_tablet=&#8221;80%&#8221; width_phone=&#8221;80%&#8221; width_last_edited=&#8221;on|phone&#8221; min_height=&#8221;80px&#8221; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;||||false|false&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_text _builder_version=&#8221;4.3.4&#8243;]<\/p>\n<h2>Let\u2019s begin<\/h2>\n<p>Now that you found the best conditions for the exercises, get your headphones and let the audio guide you.<\/p>\n<p>These short sessions start at one minute and increase in time as you grow more comfortable.<\/p>\n<p>Good practice![\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row use_custom_gutter=&#8221;on&#8221; gutter_width=&#8221;4&#8243; _builder_version=&#8221;4.2.2&#8243; width=&#8221;60%&#8221; width_tablet=&#8221;80%&#8221; width_phone=&#8221;80%&#8221; width_last_edited=&#8221;on|phone&#8221; custom_padding=&#8221;||||false|false&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_text _builder_version=&#8221;4.3.4&#8243; custom_margin=&#8221;||10px||false|false&#8221;]<strong>Level I<\/strong>[\/et_pb_text][et_pb_code _builder_version=&#8221;4.2.2&#8243;]<iframe loading=\"lazy\" width=\"100%\" height=\"166\" scrolling=\"no\" frameborder=\"no\" allow=\"autoplay\" src=\"https:\/\/w.soundcloud.com\/player\/?url=https%3A\/\/api.soundcloud.com\/tracks\/600461793&#038;color=%23ff5500&#038;auto_play=false&#038;hide_related=false&#038;show_comments=true&#038;show_user=true&#038;show_reposts=false&#038;show_teaser=true\"><\/iframe>[\/et_pb_code][\/et_pb_column][\/et_pb_row][et_pb_row use_custom_gutter=&#8221;on&#8221; gutter_width=&#8221;4&#8243; _builder_version=&#8221;4.2.2&#8243; width=&#8221;60%&#8221; width_tablet=&#8221;80%&#8221; width_phone=&#8221;80%&#8221; width_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;||||false|false&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_text _builder_version=&#8221;4.3.4&#8243; custom_margin=&#8221;||10px||false|false&#8221;]<strong>Level II <\/strong><\/p>\n<p>Start practicing for 2 minutes by the end of the second week.[\/et_pb_text][et_pb_code _builder_version=&#8221;4.2.2&#8243;]<iframe loading=\"lazy\" width=\"100%\" height=\"166\" scrolling=\"no\" frameborder=\"no\" allow=\"autoplay\" src=\"https:\/\/w.soundcloud.com\/player\/?url=https%3A\/\/api.soundcloud.com\/tracks\/600461796&#038;color=%23ff5500&#038;auto_play=false&#038;hide_related=false&#038;show_comments=true&#038;show_user=true&#038;show_reposts=false&#038;show_teaser=true\"><\/iframe>[\/et_pb_code][\/et_pb_column][\/et_pb_row][et_pb_row use_custom_gutter=&#8221;on&#8221; gutter_width=&#8221;4&#8243; _builder_version=&#8221;4.2.2&#8243; width=&#8221;60%&#8221; width_tablet=&#8221;80%&#8221; width_phone=&#8221;80%&#8221; width_last_edited=&#8221;on|phone&#8221; custom_padding=&#8221;||||false|false&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_text _builder_version=&#8221;4.3.4&#8243; custom_margin=&#8221;||10px||false|false&#8221;]<strong>Level III <\/strong><\/p>\n<p>Once you feel comfortable, move on to the 3 minute audio.[\/et_pb_text][et_pb_code _builder_version=&#8221;4.2.2&#8243;]<iframe loading=\"lazy\" width=\"100%\" height=\"166\" scrolling=\"no\" frameborder=\"no\" allow=\"autoplay\" src=\"https:\/\/w.soundcloud.com\/player\/?url=https%3A\/\/api.soundcloud.com\/tracks\/600461799&#038;color=%23ff5500&#038;auto_play=false&#038;hide_related=false&#038;show_comments=true&#038;show_user=true&#038;show_reposts=false&#038;show_teaser=true\"><\/iframe>[\/et_pb_code][\/et_pb_column][\/et_pb_row][et_pb_row use_custom_gutter=&#8221;on&#8221; gutter_width=&#8221;4&#8243; _builder_version=&#8221;4.2.2&#8243; width=&#8221;60%&#8221; width_tablet=&#8221;80%&#8221; width_phone=&#8221;80%&#8221; width_last_edited=&#8221;on|phone&#8221; custom_padding=&#8221;||||false|false&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_text _builder_version=&#8221;4.3.4&#8243; custom_margin=&#8221;||10px||false|false&#8221;]<strong>Level IV <\/strong><\/p>\n<p>After, move forward to 4 minutes.[\/et_pb_text][et_pb_code _builder_version=&#8221;4.2.2&#8243;]<iframe loading=\"lazy\" width=\"100%\" height=\"166\" scrolling=\"no\" frameborder=\"no\" allow=\"autoplay\" src=\"https:\/\/w.soundcloud.com\/player\/?url=https%3A\/\/api.soundcloud.com\/tracks\/600461946&#038;color=%23ff5500&#038;auto_play=false&#038;hide_related=false&#038;show_comments=true&#038;show_user=true&#038;show_reposts=false&#038;show_teaser=true\"><\/iframe>[\/et_pb_code][\/et_pb_column][\/et_pb_row][et_pb_row make_equal=&#8221;on&#8221; _builder_version=&#8221;4.2.2&#8243; width=&#8221;60%&#8221; width_tablet=&#8221;80%&#8221; width_phone=&#8221;80%&#8221; width_last_edited=&#8221;on|tablet&#8221; min_height=&#8221;80px&#8221; custom_padding=&#8221;||60px||false|false&#8221; animation_style=&#8221;fade&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_text _builder_version=&#8221;4.3.4&#8243;]<strong>Enjoyed this practice?<\/strong><\/p>\n<p>Try our other challenges.[\/et_pb_text][et_pb_button button_url=&#8221;https:\/\/estudiodaalma.com\/en\/resources\/21-days-of-mindfulness\/?lang=en&#8221; button_text=&#8221;21 Days Challenge&#8221; _builder_version=&#8221;4.3.4&#8243; hover_enabled=&#8221;0&#8243;][\/et_pb_button][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; custom_padding_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.2.2&#8243; background_image=&#8221;https:\/\/estudiodaalma.com\/wp-content\/uploads\/2020\/02\/estudio-da-alma-mindfulness-for-companies-peace-water-focus-plant-1.jpg&#8221; custom_padding=&#8221;100px||100px||false|false&#8221; custom_padding_tablet=&#8221;50px||50px||false|false&#8221; custom_padding_phone=&#8221;50px||50px||false|false&#8221; global_module=&#8221;421&#8243; saved_tabs=&#8221;all&#8221;][et_pb_row _builder_version=&#8221;4.2.2&#8243;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_text _builder_version=&#8221;4.3.4&#8243; animation_style=&#8221;fade&#8221;]<\/p>\n<h3>Contact<\/h3>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;2_5,3_5&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_column type=&#8221;2_5&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_text _builder_version=&#8221;4.3.2&#8243; animation_style=&#8221;fade&#8221; animation_delay=&#8221;350ms&#8221;]If you want to know more about our Mindfulness programs or schedule one, you can reach us through this form, or the contacts bellow:<\/p>\n<p><strong>Tlf<\/strong>: (+351) 223 262 795<br \/>\n<strong>Tel<\/strong>: (+351) 915\u00a0127\u00a0050<\/p>\n<p><strong>Address:<\/strong> Foz Business Center, Rua de Diu, 414, 4150-272 Foz do Douro, Porto[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;3_5&#8243; _builder_version=&#8221;4.2.2&#8243;][et_pb_contact_form custom_message=&#8221;Est\u00fadio da Alma Contact&#8221; success_message=&#8221;Your message was successfully sent!&#8221; submit_button_text=&#8221;Submit&#8221; _builder_version=&#8221;4.3.4&#8243; form_field_background_color=&#8221;rgba(255,255,255,0.42)&#8221; border_width_all=&#8221;1px&#8221; 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Make sure your back is straight and can you breathe easily.Chose a place where you won\u2019t be interrupted and where there are no distractions [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":1894,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"class_list":["post-2120","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Audio Sessions - Est\u00fadio da Alma<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/estudiodaalma.com\/en\/resources\/audio-sessions\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Audio Sessions - Est\u00fadio da Alma\" \/>\n<meta property=\"og:description\" content=\"Practice Audio SessionsFirst and foremostPick the time frame that makes most sense to you, whether it\u2019s early in the morning, at night or anytime between.Pick a position that makes you comfortable. 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