A guide to self-care practices!

In recent months, I’ve been paying more attention to how small daily choices impact my mental health and well-being. For a long time, meditation seemed like something distant, always remaining in the background with that vague promise of “I’ll do it at some point during the day.” Everything changed after I participated in an experience in nature. There, I had the opportunity to slow down, experience different rhythms, and understand that meditation only becomes real in my life when I make it a priority.

Upon returning home, I brought a simple strategy with me: I left a post-it note with the word “MEDITATION” prominently displayed in my room. It’s the first thing I see when I wake up. This detail changed how I start my day. Now, before getting lost in demands or distractions, I breathe, meditate, and only then move on to other activities. This practice, done first thing in the morning, stopped being a postponed idea and became the foundation that sustains my morning. I’ve felt the effects on my concentration, mental clarity, and even how I relate to daily challenges.

Another significant change was in my cell phone usage. I decided to deactivate all notifications and trusted that if something truly important happened, it would find a way to reach me. This simple adjustment visibly decreased my anxiety.

Reflecting on these transformations, I realize how they connect to the practices suggested by Tara Brach for cultivating mindful and heart presence that we studied in the LALA Emotional Education Program:

  1. Clearly establish your intention
  2. Use the body as an anchor throughout the day
  3. Do some things very slowly
  4. Take pauses
  5. Protect your attention
  6. Bring the heart into your interactions with people

Thus, I clearly establish my intention at the beginning of the day by prioritizing meditation, I use the body as an anchor by starting the day in silence and mindfulness, I learned to take pauses by reserving that moment right upon waking, and I protect my attention by reducing digital distractions.

These steps were not radical changes, but conscious adjustments that have been helping me to better.

An article by Jhudy Souza, a Brazilian LALíder, for LALA’s 2025 Yellow September Campaign

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