Foundations of Mindfulness & Gentle Movement is a supportive, low-pressure group medical visit designed to help you begin, or return to, movement in a way that feels safe, accessible, and sustainable.

This session is a core starting point for many people new to Pain Recovery. It is also a helpful class to return to during flare-ups, periods of stress, or times when more structured or higher-intensity movement does not feel right for your body.

In this group, we explore the idea that movement is medicine, not because it fixes something that is broken, but because the right kind of movement can help the nervous system feel safer, calmer, and more capable. We introduce mindfulness and gentle movement as practical tools to support nervous system regulation, confidence, and trust in your body.

Each session includes:

• A brief overview of how pain and the nervous system work, and why safety matters in recovery

• Guided mindfulness and grounding practices, with options beyond focusing on the breath

• Guided meditation

• Simple, mindful movement that can be done seated, standing, or a mix of both

• Clear options and modifications throughout, with no expectation to push through pain

The movements are slow, intentional, and focused on awareness rather than performance. No equipment is required, and no prior experience with meditation or movement practices is needed.

You will leave with practical tools and resources you can use on your own, so mindfulness and gentle movement can become part of your ongoing care. This session helps lay the foundation for other movement-based group medical visits at Pain Recovery, while also offering a reliable place to return when your system needs something gentler.

This session is led by Hayley Alexander (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.