Mindfulness and Meditation

"I think 99 times and find nothing. I stop thinking, swim in silence, and the truth comes to me." Albert Einstein

It is about time for you to develop your full potential!

The  benefits your can expect with regular meditation practise


A neuroscientist from Harvard University has done an extensive research on the effects of meditation. She used brain scanners and what she found really surprised her positively! Meditation actually modifies your brain!

The practitioner of meditation increases the size of the brain’s gray matter in some regions such as the sensory cortex, which increases your ability to become more present in life and to be more self-aware. It also increases the frontal cortex that is responsible for memory, focus and the ability for a better decision making. They also realized that the practitioner gains a greater ability to reduce stress and anxiety.



Stress is best managed through a powerful meditation training. In 1908, psychologists Yerkes and Dodson developed a powerful theory between brain performance and stress. 
The absence of stress generates apathy and boredom which reduces the professional performance of the person for lack of stimuli, at the same a lot of stress generate over time a series of health problems that also decrease the professional performance of the individual due to excess. The problems generated by chronic stress are in increasing order: irritation, anxiety, fatigue, burnout.




Many people think that meditation is to reduce awareness, to listen to a recording … that is just to relax and that it will make the person slow and without productivity. But actually, meditation is the opposite, it is to raise awareness, it is to expand it, it is to enhance lucidity. Meditation stimulates the brain with exercises, promoting insights, intuitions and creativity. Meditation is turning off the emotions and the scattered thoughts. It is to powerfully increase focus and productivity, clearing the mind from the difficulties, making you live the present moment with more intensity. Some people say they wake up after meditation training… how do they wake up? Were these people asleep? It’s the other way around. When you go into meditation state it is as if you have been asleep all your life and in that moment of meditation you wake up!




Pure meditation, without other techniques that support it, is less efficient, and it is more difficult to meditate. It is necessary to practice before meditation: breathing exercises, concentration techniques, body techniques, relaxation, among others.

Many types of meditation fail because they do not prepare the practitioner for meditation practice. They do not prepare the body, nor the emotional, nor the mind previously. For example, what’s the use of trying to turn off your thoughts if your anxiety has not even been turned off? And to slow down anxiety there are powerful breathing techniques.

This makes the practice extremely difficult, and it is the main reason many people give up meditating. Many methods do not use these devices because they use meditation outside the original, millenarian, and more complete context.




Practicing meditation out of context and without a complete method is less efficient and much more difficult. However, it is not only this error that happens. The practitioner who does not use an original method and with the support techniques will need much more meditation time to obtain the same effects that a more complete method reaches in much less time. In addition, less complete methods make the practice boring.

An authentic method is extremely enjoyable to practice, generating an extremely positive feeling and stimulating progress.




If you do not practice meditation in a disciplined way, it will not work. If you do not have an experienced teacher to guide you meditation may not work as well.
I am Sonia,

A  mathematician, explorer of great philosophical ideas and their practical links to everyday challenges, teacher, writer, hearty-life provocateur, guide towards growth and grounding.

Since 2004 I practice and teach the art of sculpting a strong and intelligent body, able to connect to an equally stable as well as adaptable mind and emotional framework.

In essence, I love to inspire others to discover their potential. I made it my mission.

That’s me. Well, at least a part of me.

  • Depois de vários tipos de aulas de Yoga, encontrei a Sónia e percebi logo que era diferente! Sónia conjuga o básico das reflexões e contorções, com exercícios de equilíbrio... read more

    Helena Franco

    Tenho a honra de ter a Sónia na minha vida há cerca de 1 ano e de aprender com ela todos os dias mais um bocadinho sobre o corpo e... read more

    Ana Figueira Freire

    This amazing soul developed a really beautiful work and can inspire you to be the best version of yourself

    Marisa Ribeiro

    Sónia is an experienced and wonderful teacher. It's always great learning from her. And she's lovely person that you'll love to meet. Highly recommend!

    Nuno Mira
  • A fabulous encounter with a warm and inspiring yoga teacher. It was a wonderful experience for which I thank you, dear Sonia.

    Oana Dragulinescu

    A Sónia é maravilhosa! Que leveza, que paciência. A Sónia é uma exímia professora de yoga, é ainda psicóloga, terapeuta, motivadora, solucionadora, entre outras. A sónia é uma profissional que... read more

    Delia Negrelli

    A Sonia nos proporciona uma experiência incrível com as suas aulas. Experiente, amorosa e muito profissional. Recomendo muito!

    Gabriela Tuler

    Encantei com a Sónia desde quando a conheci, pois a Sónia é uma alma encantadora , tem um sorriso rasgado e contagiante, e ao mesmo tempo um jeito doce... read more

    Fernanda Veloso
  • - Peaceful and uplifting, full of joy and inspiring! That’s how I see Sonia, this beautiful soul !

    Flora Cavedon

    Sonia delivers wonderful, mindful classes that I've had the pleasure of experiencing in both small group and corporate settings. Sonia guides a combination of breathing techniques and graceful movements or... read more

    Stewart Adcock

    A Sónia é uma mulher inspiradora, empática e única, amorosa e leve, sempre com um Sorriso no rosto, parece que tudo é fácil e que tá tudo bem 😍 Adoro... read more

    Helena Ruivo

    Um ser humano maravilhoso, de sorriso rasgado e contagiante, que tem o dom de partilhar ensinamentos valiosos. Trabalha com cada indivíduo o poder do corpo e da mente. Mais do... read more

    Marina Santos
  • Iniciei meu treinamento com Sonia alguns anos atrás e só tenho que agradecer. Muito aprendizado durante esses anos, ela é maravilhosa!! Uma pessoa super amorosa, cheia de energia e muito... read more

    Gilka Rocha

    A Sónia trabalha de uma forma única e tão especial. Super criativa e mulher transformadora de vidas. Desde que a Sónia cruzou no meu caminho, a sua alma e trabalho... read more

    Laura Alves

    Sonia will change your whole outlook on life with her yoga, life philosophy and general spirit. A truly inspirational human being who is a joy to be around.

    Polly Henriques

    My review: About the Coach Sonia is a very inspiring and enthusiastic coach. Sonia's positivity and way of looking at the world with an open mind is contagious. I know... read more

    Susana Tomásio
  • Best person to be for us. Maravilhosa coach e yoga teacher. Love her. ❤️

    Julie Faustino

    I took a yoga class from Sonia on healthifyme. Unlike other yoga classes, in her class I felt a sense of calm and inner peace. She teaches a unique style... read more

    Lipsa Chhotray

    Pessoa fantástica, serena, tranquila. Um sorriso contagiante e uma presença que nos faz sentir maravilhosamente bem..

    Adriana Ferreira

    Sónia ia a fantastic instructor and personall developer. She has the unique mix of insight, sweetness and hardiness that has you overcoming while having fun and learning what you did... read more

    Antonio Borges
  • I am training with Sonia 2 times a week the rose method. This is great way to become a better version of your self. Sonia helps you discover and... read more

    Villa Valbom

    SONIA is a wonderful human being, full of light and positive contagious energy ✨️ . I'm practicing yoga🧘‍♀️ with Sonia for some time and never did 2 equal sessions.... read more

    Ines Gard Brito

    A Sónia é a essência de quem vive o que partilha! Ela é de uma energia linda, profunda e leve. Excelente Ser que transborda Amor e, isso, reflete-se no... read more

    Fadinhas da Alma Catarina Pereira

    Sonia is the only Yoga teacher who moved my spirit. She is extremely knowledgeable and was able to impart her wisdom through her practise. For the first time, I... read more

    Dana Tawfieg
  • I have had the joy of working with Sonia for a couple of weeks and she convinced me that nothing is impossible with the right attitude and guidance of someone... read more

    Iulia Mocioc

    Super Soninha! Arrasa! 😄👊👊👊👊

    Patricia Bezerra

    A energia livre, empoderada em si mesma, e amorosa da Sónia, é um convite a qualquer pessoa que queira transformar a sua vida. Aqui temos espaço para nos reencontrarmos, mais... read more

    Rafaella RW

    Free Soul: Conheço a Sónia há 25 anos. Tudo o que faz é por paixão. Conheço bem a sua história e como tudo começou... há 18 anos disse-me: "quero... read more

    Pedro Lima
  • Sonia is not only nice and kind but THE professional you're looking for. She knows how to teach a strong but in the same time a pleasant class with lots... read more

    Professor Gustavo Cardoso
Leave your questions here:

    WhatsApp chat