Programs Designed to Help You Reset, Refocus, and Thrive
Explore my guided mindfulness and CBT-based coaching programs.
4 Sessions (1 per week)
Online group coaching
Includes: Guided mindfulness, exercises, worksheets, group support
4-Week Mindfulness + CBT Group Program
Week 1 – Clarifying the Current Situation
Objective: Awareness of present experiences, thoughts, emotions
Key: ABC model introduction
Includes: Breath mindfulness practice, thought-mapping exercise
Week 2 – Self-Talk & the Inner Critic
Objective: Identify critical self-talk and reframe
Includes: Inner critic vs. compassionate self, self-talk log exercise
Week 3 – Identifying BHAG & Action Steps
Objective: Align values with meaningful goals
Includes: Values worksheet, SMART goals, micro-action planning
Week 4 – Wrap-Up & Integration
Objective: Consolidate learning, plan for long-term practice
Includes: Relapse prevention plan, gratitude circle ritual
1:1 COACHING
If you’re looking for something completely integrated and tailored to your specific needs, 1:1 wellness coaching might be the right step for you. Learn what you can expect in our session by booking a free strategy session today.
Have a intensive 1:1 one hour session where we look deep and work fast.
We look at small actionable steps that can be integrated into your life to create meaningful change.
This is a great introduction to the 1:1 session work
Packages of 3 & 6 also available with discounts (please contact me to discuss)
Weekly 1-hour sessions focused on guided discussions, reflections, and goal setting
Weekly exercises and journaling prompts to deepen your awareness and keep you accountable
Practical tools and mindfulness techniques to help you manage stress, find balance, and stay grounded
Together, we’ll create space for growth, self-compassion, and meaningful change — one mindful week at a time.
“True transformation doesn’t happen overnight; it begins with the simple act of noticing our thoughts, our emotions, and the stories we tell ourselves. When we create space for awareness, we give ourselves the power to choose differently, to reframe with compassion, and to step forward with clarity that is where growth begins.”
MEET YOUR INSTRUCTOR
Coach Karen
Coaching, for me, isn’t about telling you who to be it’s about creating space for you to find your own voice and direction. With mindfulness and practical tools, I’ll be here to support you as you gain clarity, build confidence, and take steps that feel right for your life.