A movement/ meditation protocol for body and mind

High quality Micro Pauses for intelligent people looking to optimize performance and everyday well-being
Try 7 days for free!

Welcome to Movementality!

You have the option of optimising your functionality as a human being, of feeling – and performing – on top every day, so why wouldn’t you?

You know the importance of nutrition, of sleep and recovery, of social connections and spending time in nature, and of course, of exercise.

You know that your body matters.

Movementality is the perfect mind-body protocol for you. It’s a practice that keeps your mind sharp and your body supple. It’s delivered in the form of micro pauses.

To make sure you stay on top, throughout the day.

Or, to put it simply: it’s the best pause you’ll ever take!

Free Micro Pauses

Get out of your head, and into your body with these Moving Meditation Micro Pauses.

Breathe your arms up and down
Breathing exercise with a somatic focus. Letting the breath guide ...
Half circle with a side stretch
Connect a spinal circle with your breath in this slow flow pause that ...
Breathe and twist
A Micro Pause moving meditation with breath. We use the breath to ...
Half yoga gombukhasana
A Micro Pause with a strong shoulder exercise. Using the yoga asana ...
Breathe and roll the shoulders
A Micro Pause to connect breath and movement to access deeper layers ...
Big arm circle
A Micro Pause to release tension in the shoulder area. We make a big ...
Standing, breathing rotation
A Micro Pause that gives a sense of spaciousness in the upper body. ...
Cat/cow with the breath
This Micro Pause is a seated spine exercise guided by the breath to ...
Chair pose on a chair
A Micro Pause to build some heat and raise the energy level. The yoga ...
Easy desk stretch
A Micro Pause to bring som aliveness into the tissue of the torso. We ...

Pause. Read. Our blog about movement

Some thoughts about the moving meditation protocol

Movementality is my way of optimizing my performance during work days, using the tool of my body and the way physical movements can support cognition and focus as well as providing a solid support structure for my intellectual endeavours. Brain work, in lack of better...

3 things you absolutely have to know about lower back pain (and a bonus one)

If you’ve ever suffered from lower back pain I'm sure you are familiar with the fearful thought of ”something is terribly damaged in my back!” You make a movement, like bending forward to pick something up off the floor and boom! It snapped, or broke, or torned apart....

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    Join the Body Intelligence program

    Module 1: Dive Deeper

    Body Intelligence – the course helps you become the master of your own body and to manage your physical (or mental!) problems with self-enquiry through conscious movement. 

    Body Intelligence - Dive deeper, 1: sensory hands
    Did you ever think of your hands as sensory organs? Try this cool ...
    Body Intelligence - Dive Deeper, 3: notice how you sit
    If you’re like most people you will spend a great part of your days ...
    Body Intelligence - Dive Deeper, 2: sensory feet
    Same as with the hands, our feet can be thought of as sensory organs. ...
    Body Intelligence - Dive deeper, 4: notice how you feel
    Sometimes we function more on routine than based on needs. And that ...
    Body Intelligence - Dive deeper, 5: observe the breath
    The breath is magic! Focusing on the breath anchors us in the present ...
    Body Intelligence - Dive deeper, 6: breath work
    View your breath as a friend, and as an indicator on how you respond ...
    Body Intelligence - Dive deeper, 7: body scan
    Turn on your inner torch and search through your entire body. You may ...
    Body Intelligence - Dive deeper, 8: full relaxation
    Use that body scan to help your body relax. A common consequence of ...

    Body Intelligence Program

    Module 2: Finding ease for the lower back

    All about lower back pain

    Exercises to relieve lower back pain that can be done on a daily basis and combined with any other training routine that you engage in. 

    The relationship between lower back pain and your feet, your pelvis, your hips, and your hip flexors.

    How the state of your nervous system relates to lower back pain and muscular tension, and how to release muscles by reprogramming the nervous system. 

    Body Intelligence Program

    Module 3: Free your neck, shoulders, and upper back

    All about pain and soreness in the neck, shoulders and upper back.

    Learn movements that serves to release the neck, shoulders and upper back.

    Move within an effortless range of motion in order to reprogram the nervous system to release muscular tension.

    And become even more aware of the subtle sensations in the body.