A Sound, Soul & Movement Experience

Step out of survival mode and into your sanctuary. Mama’s Mantras is a restorative, joy-filled mindfulness class created exclusively for moms who crave peace, connection, and a moment to truly breathe again.

This unique experience blends music and sound therapy, guided meditation, gentle movement, and heart-centered conversation to help moms release stress, reconnect with themselves, and strengthen emotional wellbeing. Through calming rhythms, grounding practices, and community dialogue, participants learn how to slow down, tune in, and nurture their minds and bodies—one intentional moment at a time.

Whether you’re navigating new motherhood or balancing a full family schedule, Mama’s Mantras offers a space to reset, recharge, and remember who you are beyond the chaos.

Come exhale with us.
Your mind, body, and spirit deserve this pause.

Mentor: Deu Almeida | Click to read biography

Upcoming Session: January 12 - March 16

Day & Time: Monday, 7:30PM - 8:30PM

Location: Dayspace, 594 Columbia Road, Dorchester

Cost: $200

Due to the nature of this workshop (time, ambience, use of entire facility), childcare is not available.

Week 1 — Arrival: Creating Space for Yourself

• Introduction to the class and each other

• Setting intentions for the 10-week journey

• Guided grounding meditation

• Light movement to release tension

• Reflection: “What do I need more of in my life?”

Week 2 — The Power of Breath & Presence

• Breathwork basics for overwhelmed minds

• Sound bath introduction (gentle bowls, chimes, or tones)

• Movement flow focused on opening the chest and lungs

• Conversation: Reclaiming small moments of presence as moms

• Mantra of the week: “I return to myself.”

Week 3 — Releasing Stress & Letting Go

• Meditation on releasing emotional and physical heaviness

• Soothing sound vibrations to calm the nervous system

• Gentle stretching of tension-holding areas (neck, shoulders, hips)

• Group sharing: What are we holding that no longer serves us?

• Mantra: “I soften and surrender.”

Week 4 — Reconnecting With the Body

• Body-scan meditation

• Low-impact movement for grounding and embodiment

• Music-assisted “flow moments”

• Discussion: Learning to listen to your body’s signals

• Mantra: “My body is wise and worthy.”

Week 5 — Finding Your Voice

• Vocal toning and sound release (safe, gentle expression)

• Meditation to strengthen confidence and authenticity

• Movement focused on the throat and heart centers

• Conversation: Speaking up, setting boundaries, and being heard

• Mantra: “My voice matters.”

Week 6 — Cultivating Joy & Creativity

• Joy-focused music and guided visualization

• Light, uplifting movement

• Creativity exercise (writing, drawing, or sound-making)

• Group conversation: Bringing joy back into daily life

• Mantra: “Joy finds me easily.”

Week 7 — Restoring Emotional Balance

• Meditation for emotional regulation

• Sound therapy for calming overstimulation

• Grounded movement for centering and stability

• Discussion: Managing mom guilt, overwhelm, and expectations

• Mantra: “I am allowed to rest.”

Week 8 — Strengthening Inner Peace

• Deep relaxation meditation

• Extended sound bath experience

• Slow, intentional movement

• Conversation: Protecting your peace in a chaotic world

• Mantra: “Peace begins with me.”

Week 9 — Building Community & Connection

• Partner or group movement and breathwork

• Heart-opening sound and music session

• Guided reflection on community and sisterhood

• Group conversation: How we support one another

• Mantra: “I am supported and connected.”

Week 10 — Integration & Transformation

• Closing meditation blending breath, mantra, and sound

• Movement sequence linking everything learned

• Reflection journaling: Personal growth over 10 weeks

• Sharing commitments for continued practice

• Final mantra: “I honor my evolution.”