Mindfulness in Movement

My [Group] Mentoring

It is about time for you to (re)connect with yourself!​

BreatheBring oxygen and energy into your body.

MoveIncrease your flexibility and strength.

RelaxReduce stress, manage anxiety. 

MeditateImprove your focus and reshape mental models that hold you back. 

For You Who Got Here

During sessions we explore fundamental skills such as mindful breathing, focus, body awareness, relaxation, physical fitness and vitality – as well as interpersonal skills – stress management, emotional stability, mental clarity and programming life goals. reading During sessions we explore fundamental skills such as mindful breathing, focus, body awareness, relaxation, physical fitness and vitality – as well as interpersonal skills – stress management, emotional stability, mental clarity and programming life goals.

We live in times of high demand, at work, in our families, and inner self.

Mindfulness and movement practises are powerful to lead with all these stimulations and to connect to ourselves, embracing our uniqueness.

During this mentoring, I will guide you through simple techniques that will help you to manage your emotions, and feel relaxed and centred.

The sessions will increase your vitality, respecting your physical, emotional, and mental structure. You will have tools to manage your stress, and anxiety, sleep better and have more focus and disposition during the day.

The benefits you can expect with this course:

:: A stronger and more flexible body, body awareness, energy and vitality, general well-being, deep cleaning of internal organs and balanced hormonal system
:: Emotional balance and stability, expansion and conscious breathing, satisfaction, management of emotions and mindfulness, breaking patterns that no longer serve, through unlocking and conditioning the physical body
:: Focus, serenity, confidence, resilience, self-overcoming limits
:: Sharp intuition and decision-maker towards purpose/goal

Mindfulness & Movement Program

In an integrative approach, which goes from the root, breathing re-education, towards greater mental clarity and emotional stability.

Structure and Material

:: Weekly live sessions

In each session fundamental skills such as conscious breathing, focus, body awareness, and relaxation will be explored – as well as interpersonal skills – stress management, emotional stability, mental clarity, and life goal programming.

(All sessions will be recorded)

:: Guide meditations to relax

:: Recorded audios for mindset and mind reprogram

:: Weekly trainings to follow up your routine

:: Support via WhatsApp/Email

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.

  • 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

    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

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

    Adriana Ferreira

    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
  • 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

    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

    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 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
  • 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

    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

    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

    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 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

    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

    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

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

    Julie Faustino

    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

    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

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

    Flora Cavedon

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

    Gabriela Tuler

    Super Soninha! Arrasa! 😄👊👊👊👊

    Patricia Bezerra

    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
  • 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

    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

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

    Marisa Ribeiro

    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
  • 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
Leave your questions here:

    FAQ Frequently Asked Questions

    1. What will I gain with this one-of-a-kind program?

    You will feel good since your very first session. Each session aims to increase consciousness and self-awareness. The practice routine results in more power, balance, breathing re-education, concentration, relaxation, and stress management. Anyway, if you are practicing, it is because you like it and feel good doing it. 

    2. I am a total beginner. Can I still do it?

    Beginner sessions are designed for… beginners! Starting something new is always a little bit of a challenge. I am here to teach, help and lift you. Each session is unique.

    Without any prejudice, a human development routine should be practised by those who are willing to change and evolve. You don’t have to be in excellent physical condition, but you should be healthy. If you have some kind of health problem speak with me. In some cases, even if I wanted to help, it wouldn’t be within my training or competence as only doctors have the technical qualification to treat.

    3. Which habits do I need to change in order to start?

    First of all, let’s make it clear: none! But, yes, it is true that many people associate human development with a lot of radical lifestyle options, which make life hard for those who wish to make serious work of it!

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