A virtual space to slow down,
listen inward, and come back to your body.
Mountain Movement Moments is a guided therapeutic hour rooted in nervous system awareness, gentle movement, and quiet connection. Not a class. Not traditional therapy. A space to arrive, breathe, and be supported in community.
Come as you are
No performance. No pressure. Just space to land and exist exactly as you are.
Prepare your space
A journal. Something warm. Room to move. A quiet corner where you can breathe.
The Shape of Our Time Together
01
Arriving
Landing in the present moment
We begin by settling the nervous system — noticing breath, posture, and the quiet signals of the body. No fixing. No performing. Just arriving.
02
Listening
Tuning inward with gentle awareness
Attention shifts inward. Thoughts, emotions, and sensations are noticed without pressure to change them — simply witnessed with care.
03
Moving
Letting the body lead
Movement may emerge — slow, intuitive, optional. A stretch, a sway, stillness, or breath. There is no right way. Your body sets the pace.
04
Integrating
Making space for what surfaced
We close by gently integrating the experience — through reflection, grounding, or simply resting in shared presence before returning to the day.
What to Expect Inside Mountain Movement Moments
Frequently Asked Questions
What will we be doing in the session?
Each session begins with a welcome and group guidelines, followed by a grounding moment to breathe and arrive. We will then move into guided journaling with four prompts. From there, we transition into a 20 minute movement experience such as meditation, yoga, expressive movement, writing, or creative exploration, and close with reflection and connection.
What is movement?
We define movement as: Expressing the mind-body- soul to support self connection, nervous system regulation, and life journey enhancement. (This may include guided meditation, expressive dance, yoga, poetry, stretching, doodling, journey mapping, connection with the natural world.)
Is this group therapy?
Mountain Movement Moments are not therapy and are not adequate substitutes for mental health treatment. Programs are focused on offering support, education, tools, and connection. Facilitators are mental health clinicians, but will not be engaging in diagnosis or treatment. If you feel you need mental health treatment or additional support, facilitators can provide referrals for treatment.
Do I need prior experience?
No experience is required. This space is open to anyone who feels called to pause and reconnect. We invite you to move at the 'speed of safety.' By participating, you agree to honor your own physical boundaries and take full responsibility for your well-being. Mountain Movement Groups provide the space, but you remain the expert of your own body, assuming personal responsibility for any risks or injuries that may occur during your practice. All adaptations based on your needs are welcome and encouraged.
Do I have to share or speak?
No. Sharing is always optional. This space honors consent and personal pacing. You can reflect privately, journal quietly, or simply listen. Your presence is enough.
What should I bring or prepare?
A quiet corner, something warm to hold or wear, space to gently move, and perhaps a journal. Most importantly — bring yourself exactly as you are. Tired. Tender. Curious. All of you is welcome here.
Will sessions be recorded?
Sessions will not be recorded by Thomas Integrative and we ask that participants refrain from recording in order to respect the other participants' confidentiality. Participants must agree not to disclose any information that could identify another participant to anyone outside of the class. This includes, but is not limited to, names, physical descriptions, biological information, and specifics about interactions with other participants. You are welcome to share your personal reactions and feelings with others outside the class, but you must not share other people’s stories.
How do I join?
Reserve your space using the button below. You will receive Zoom details by email after registration.
Participant Guidelines
1. Confidentiality: Keep confidential all the information shared by participants to create a safe, supportive, and respectful environment.
2. Punctuality: Arrive on time.
3. Self-care: Listen to your own needs, rather than automatically doing what the leader suggests or what everyone else is doing.
4. Camera On: In order to confirm each participant is in a private setting for the comfort of other participants, it is asked that you keep your camera on. This also catalyzes the experience of togetherness, even when in silence, which is a key purpose of these moments.
5. No unsolicited advice: Refrain from giving advice, fixing, correcting, etc. other participants’ statements.
6. Cross-talking: Listen to others and refrain from speaking until there is a gap of silence.
7. Always by invitation: Facilitators will invite you to participate in the class activities and practices, but it will never be a requirement.
8. Suspend judgment: Set aside your judgments, comparison, and critiques aside. By creating a space between judgments and reactions, we can listen to others and ourselves more fully, and thus our perspectives, decisions, and actions are more informed.
9. Speak your truth: Say what is in your heart, trusting that your voice will be heard and your contribution respected. Your truth may be different from, even the opposite of, what another has said. Speaking your truth is not debating with, correcting, or interpreting what another has said. Own your truth by speaking only for yourself, using “I” statements.
10. Respect silence: Silence is a rare gift in our busy world. After you or another has spoken, take time to reflect and fully listen, without immediately filling the space with words.
11. Deep Listening: When it does feel appropriate to respond to others, please do so through the approach of deep listening. This is done by reflecting back what one expresses to show understanding, showing gratitude for a specific part of another’s share, asking clarifying questions, and asking them to repeat something powerful.
12. When things get difficult, turn to curiosity: If you find yourself disagreeing with another, becoming judgmental, or shutting down in defense, try approaching the situation with curiosity: “I wonder what brought them to this place?” “I wonder what my response is communicating to me?” “I wonder what they are feeling right now?”