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Focus Without Forcing Stillness
Gentle, movement-based support for busy minds — especially helpful for ADHD, misophonia, and sensory overload. These lessons use mindful variation to help rewire your brain and improve attention, mood regulation, and emotional flexibility.
Why This Works
Most focus tools ask you to be still — but that’s not how every brain works. Pauseture lessons combine mindfulness and movement, helping you find calm while staying physically engaged.
This unique blend is ideal for people who struggle with traditional meditation, feel restless during yoga nidra, or want to regulate their nervous system without needing to sit still.
Can somatic exercises help ADHD?
Yes. Research shows that movement combined with sensory awareness improves executive function and interoception — your internal sense of how you feel. That’s key for people with neurodivergent brains.
What to Expect
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Feeling fidgety at first is totally normal
Stick with it.Try at least 10 lessons — or dive into our 21-Day Nervous System Reset Series. You may notice changes like pausing before reacting, interrupting less, or thinking more clearly.
How It Works
Audio-based — no screens, no demonstrations
Lying down, seated, or standing
Explore small variations of one movement
Mistakes are part of learning
Designed to improve attention, regulation, and emotional awareness
Try a Lesson
Tilting Arms & Legs
By Dan Clurman
Lie on a firm, padded surface. Gently tilt your legs and arm in small, coordinated movements. Stay within a comfortable range to invite calm and settle your nervous system with ease.
Cat Facial
By Annie Thoe
Sit in a chair and awaken awareness, balance and coordination with this lesson inspired by cat-like grooming. All of Annie Thoe’s lessons are about embodying an animal or living plant.
Our growing library of hundreds of lessons gives you the chance to explore something new each day
The brain rewires through novelty, rest, and repetition with variation — and it often learns best through mistakes. You never need to do a lesson perfectly. In fact, it’s the imperfection that helps interrupt old movement habits and create new patterns of ease and control.
Lessons in Pauseture are designed to support this process, with built-in rests, gentle repetition, and space to explore. You’re always welcome to pause or rest at any time during a lesson.
