Bitesize relaxation
Short, guided practices in meditation and gentle movement to help you calm stress and feel at home in your body—anytime.
Instant access • Keep forever • Audio + video + e-guide
Calm and ease that fits in between all the things you have to do
Bear Necessities offers simple, short lessons in movement, stillness, and breathing, that will help you release the built up tension.
The practices work for you whether you’re on your feet, in a chair, or resting on the floor.
Try a little taster of it right now.
One minute guided meditation to help you feel more grounded, and lighter
Here’s What You’ll Get
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Video
7 follow-along videos, 10 to 20 minutes long, plus some supporting videos explaining some background of the exercises
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Audio
Listen to the lessons screen free, perfect for a quiet reset anytime, anywhere.
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Training manual
A thirty-page pdf with supplemental exercises, detailed sketches, and ideas to deepen your practice.
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Bonus: AI Guide
Online portal to give you support in figuring out how to fit the practices into your life.
How have I helped people?
“"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
“It’s almost like it has left little Easter eggs inside my body that will hatch at some point.”
Phil Greenfield, Chripractor
Begin your
practice today.
Simple, steady, and at your own pace.
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.
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.
Book
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 →
The Soul Of My Shape
Start Today
Your nervous system
will thank you.
Because calm isn’t something you find.
It’s something you practice.
Instant access. Yours to keep forever. Move through it in your own time.
FAQs
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Once you sign up, you’ll get an email with immediate access to all videos, audios, notes, and the digital practice assistant.
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The course is mobile-friendly — you can follow along from any device.
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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.
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Yes. The program is designed for people with no prior experience as well as those with decades of practice.
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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.
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Yes. Students consistently report feeling calmer, more grounded, and less stressed even after a single short session.
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Bear Necessities can complement what you already do — it's designed to slot in easily without replacing or competing with your existing routine.