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

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"

Set aside 5–10 minutes daily to build your "focus muscle." Atenção plena | A Arte de Silenciar a Mente

When someone speaks, listen to understand, not to respond. Notice the tone of their voice and their body language. The "Secret" to Success To pull your mind out of a spiral,

Sit comfortably with a straight back (dignified but not stiff). 2 things you can smell

Your mind will wander. This is not a failure; it is the moment of practice.

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.