A man lying on the grass with eyes closed, wearing a black tank top and gray shorts.

A care
package for your nervous system

Short, guided practices in meditation and gentle movement to help you calm stress and feel at home in your body—anytime.

Purchase Collection €30

Instant access • Keep forever • Audio + video + e-guide

You don’t have to escape your life to find calm. Sometimes it just takes a few minutes…and your own body.

Bear Necessities offers simple, embodied lessons in movement, stillness, and breath—helping you release what you’re holding and come back to center.

The practices adapt to you whether you’re on your feet, in a chair, or resting on the floor.

Here’s What You’ll Get

  • A collage of four people engaging in various indoor exercises in a living room with wooden floors and white walls. One person is squatting, another is standing, a third is lying on the floor, and the fourth is sitting.

    Guided Video Lessons


    Four pre-recorded zoom sessions exploring the core practices — from feet and lying poses to standing, breathing, and qigong.

  • Audio playback icon with sound wave pattern on a gray background.

    Audio Versions


    Follow along without screen distraction, perfect for a quiet reset anytime, anywhere.

  • Open book with illustrations and instructions on bear neck and crane pressing exercises, featuring sketches of people in various poses and green and purple arrows indicating movement.

    Practice E-Guide


    A thirty-page e-guide with supplemental exercises, detailed sketches, and ideas to deepen your practice.

  • Empty prompt message interface on a digital device with a blue send button.

    Bonus: Practice Portal


    All of the course content at your fingertips - ask questions, explore ideas, and receive customized suggestions that support your practice right when you need it.

A woman taking a selfie outdoors in a garden with green grass, palm trees, and a building in the background.

“"Every session has been a breakthrough for me."”

Amanda Dixon, Yoga Teacher

“This practice has transformed my self-awareness, energy, and ability to relax — it’s invaluable for everyone who is human.”

Brian O’Rourke, Physiotherapist

A smiling man with a beard and short dark hair, wearing a navy blue shirt, indoors with warm lighting.

“It’s almost like it has left little Easter eggs inside my body that will hatch at some point.”

Phil Greenfield, Chripractor

A man with a beard and gray hair is smiling, wearing a gray knit beanie with red and white embroidered text and a blue zip-up jacket.
A large, fluffy white cloud against a black background.

Begin your
practice today.

Simple, steady, and at your own pace.

Get Started €30

rest into your body.

breathe deeper.

soften.

return to center.

sleep better.

slow down.

restored.

unwind.

confident.

clearer focus.

reconnected.

rest into your body. breathe deeper. soften. return to center. sleep better. slow down. restored. unwind. confident. clearer focus. reconnected.

A group of people participating in a CPR training session in a wooden room, with one person lying on the floor performing CPR while others observe.

About

Máirtín Mcnamara

“Always gently, and mostly comfortable”

Máirtín has spent over 30 years immersed in body–mind practices, drawing on Qigong, Systema, Alexander Technique, and other traditions to refine a simple yet powerful approach to relaxation.

He has taught hundreds of students online and in person, guiding them to real results in just 5–10 minutes a day. His philosophy emphasizes intuition, awareness, and natural tempo over rigid technique.

A book titled 'The soul of my shape: An explorative approach to Chinese standing meditation' by Máirtín McNamara, edited by Stuart Harris, lying on a surface with a shadow cast over part of it.

Book

The Soul Of My Shape

Máirtín is also the author of The Soul of My Shape, a book that takes you deeper into the ideas behind Bear Necessities. It explores how simple, everyday postures — lying, kneeling, squatting — can become gateways to relaxation, gentle strength, and awareness.

Readers often describe it as calming to read in itself, a slow invitation to settle and breathe. Together, the book and the course offer both a quick daily toolkit and a deeper dive into the roots of these practices.

Purchase Book →

Find a place to stand by water or trees to help relax yourself more when you're practicing. Here I am standing by the river in my Home town.

Start Today

Your nervous system
will thank you.

Because calm isn’t something you find.
It’s something you practice.

Purchase Collection €30

Instant access. Yours to keep forever. Move through it in your own time.

 FAQs

  • Once you sign up, you’ll get an email with immediate access to all videos, audios, notes, and the digital practice assistant.

  • The course is mobile-friendly — you can follow along from any device.

  • It’s a blend — rooted in traditions like qigong and informed by movement and relaxation practices — but designed simply as a toolkit for calm, awareness, and gentle strength.

  • Yes. The program is designed for people with no prior experience as well as those with decades of practice.

  • The program is self-paced, but the tools and notes are drawn directly from Mairtin's decades of teaching. Some future offerings may include live options or community add-ons.

  • Yes. Students consistently report feeling calmer, more grounded, and less stressed even after a single short session.

  • Bear Necessities can complement what you already do — it's designed to slot in easily without replacing or competing with your existing routine.