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, expressive arts, and quiet connection. Not a class. Not traditional therapy. A space to arrive, breathe, and be supported in community.
View Upcoming MomentsCome Into the Space
Hover over each card—or tap it on a phone—to reveal what will help you settle into the experience.
Come as You Are
No performance. No pressure. Your presence is enough.
Hover or tap to revealThere Is Nothing to Prove
Arrive tired, tender, uncertain, curious, or quiet. This is a space to land and exist exactly as you are.
Prepare Your Space
Create a small corner that feels private, comfortable, and yours.
Hover or tap to revealA Few Simple Supports
Bring a journal, something warm, room to move, and a quiet corner where you can breathe without needing to rush.
The Shape of Our Time Together
Each moment follows a gentle rhythm. Flip each card to learn more about that part of the experience.
Landing in the Present Moment
Hover or tap to revealArriving
We begin by settling the nervous system—noticing breath, posture, and the quiet signals of the body. No fixing. No performing. Just arriving.
Tuning Inward With Gentle Awareness
Hover or tap to revealListening
Attention shifts inward. Thoughts, emotions, and sensations are noticed without pressure to change them—simply witnessed with care.
Letting the Body Lead
Hover or tap to revealMoving
Movement may emerge—slow, intuitive, and optional. A stretch, a sway, stillness, or breath. There is no right way. Your body sets the pace.
Making Space for What Surfaced
Hover or tap to revealIntegrating
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
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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 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, and 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, or 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 focus on support, education, tools, and connection. Facilitators are mental health clinicians but will not engage in diagnosis or treatment. When additional support is needed, facilitators can provide referrals.
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 responsibility for your well-being. Adaptations based on your needs are always welcome and encouraged.
Do I have to share or speak?
No. Sharing is always optional. This space honors consent and personal pacing. You may 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, or anything in between.
Will sessions be recorded?
Sessions will not be recorded by Thomas Integrative. Participants are also asked not to record and not to disclose information that could identify another participant. You are welcome to share your own reactions and feelings outside the class, but not another person’s story.
How do I join?
Reserve your space through the upcoming groups and workshops page. You will receive Zoom details by email after registration.
Participant Guidelines
1. Confidentiality: Keep information shared by participants private to support a safe and respectful environment.
2. Punctuality: Please arrive on time.
3. Self-care: Listen to your own needs instead of automatically doing what the facilitator or other participants are doing.
4. Camera On: Keeping your camera on helps confirm that each participant is in a private setting and supports a sense of togetherness.
5. No unsolicited advice: Refrain from fixing, correcting, or giving advice in response to another participant’s experience.
6. Cross-talking: Listen fully and allow a gap of silence before speaking.
7. Always by invitation: Facilitators will invite participation, but no activity or practice is required.
8. Suspend judgment: Create space between judgment and reaction so you can listen more fully to yourself and others.
9. Speak your truth: Speak from your own experience using “I” statements without debating, correcting, or interpreting another person.
10. Respect silence: Allow quiet moments for reflection instead of immediately filling the space with words.
11. Deep Listening: Reflect understanding, express gratitude, ask clarifying questions, and honor what another person has shared.
12. Turn to curiosity: When discomfort or disagreement arises, become curious about your own response and the other person’s experience.