I provide highly-focused, short-term, deep-dive coaching.

A few things about me.  I am a deep-dive, emotionally-focused, present-moment-oriented coach.  What does that mean?

It means I believe all the shit from your past is showing up right now - in what you are believing about yourself, how you are interpreting everyone else’s behavior, and in the way tension and emotion inhabit your body.

I see the experiencing and release of emotion as the primary change agent in what helps us grow beyond the places or dynamics in which we are stuck.  Basically, we help you get better at feeling. This in turn helps you get better at changing, changing how you show up in your life and in your relationships.

I work relationally as a way of bringing direct awareness to how you perceive others, how you track them, and whether you are receptive to the loving, care of another person. I am unconditionally kind and warm. I also challenge you.

Our focus stays deeply centered in the here and now as we focus our attention to what you are noticing and experiencing in your body in the moment.  I believe our past experiences contribute to our current difficulties as:

patterns of tension that live in the body

emotions and other vulnerabilities that we suppress and manage

intimacy with ourselves that we avoid

outdated beliefs + emotional spirals that takes us away from our power to change

old wired-in survival mechanisms that keep us defended, stuck, and projecting our past onto the present.

Working with me supports you becoming far more attuned to your true self, directing your time toward relationships and activities that support you, and equips you to do this work on your own outside of our work together.

Why Short-Term Coaching

I have worked with some individual clients upwards of twelve years in long-term therapy and have seen tremendous growth and progress during that time; however, I have seen patterns in this structure that do not always benefit the client.  Namely, what I feel protective of is your time.

While long-term therapy can be extremely beneficial for clients, the open-ended quality of it can dilute the focus of the work. The real reason clients came into therapy can easily fall within the cracks of weekly minutia. Therapists are often taught not to take the lead in the session, which can have both therapist and client colluding to avoid the most uncomfortable aspects of the work or the therapist privileging the emotional comfort of the client over the necessity of confronting their avoidance.

I believe in order to grow, people need direction, they need confrontation, they need reflection, they need homework, they need loving, gentle, warm support and encouragement: that yes, you really can feel this uncomfortable feeling. (I will be writing more about this and will link it here soon.)

For this reason,  I have decided to structure my coaching work with clients into a short-term, highly-focused format where we meet for 16 sessions (consecutively when possible but not necessary).  

During our work together, we will have a clear goal of what we want to shift and process. The root of the issue will also emerge in our time together and will get our focus as well.  

The Structure of the Sessions

Our time together will be less back-and-forth mindset work and largely experiential work for at least 30min. of the session, leaving 15min. for integration.  Our work together is not about rehashing the past as much as it is getting more connected to the present moment.

By experiential, I mean you will be turning your attention to your own inner landscape, your own emotions, how they live in your body, what memories, images, impulses, and words come up that will help us access the unconscious material that needs to be accessed.  This looks like having your eyes closed and becoming more intimate with your own inner world. Whatever anxieties or impulses to avoid arise will become the subject of our attention and my support.

Emotional Safety

Your emotional safety will always be a priority in our work together. I am here to support you in reducing the anxiety you may feel about approaching difficult feelings and I will respect the pace you need, while also challenging you in a supportive, attuned way. I am not here to keep you emotionally ‘comfortable.’ I am here to help you grow. If at any time it becomes apparent to me that therapy is necessary for the processing of deeper affect (as flooding is occurring), I will refer you to a very reputable therapist.

As emotion arises, our work together will help you stay with these feeling states for longer periods of time during each session. I do not expect this to be easy at first but our intention will be to help you become more capable of feeling the feelings you may typically avoid or push down or defend against throughout your life. It is because of how we avoid these feelings that we tend to remain stuck in old patterns that are no longer serving us.

By keeping our focus on the building of emotional-resilience and emotional-awareness, the goal is to help you walk away feeling more in tune with yourself and more capable of staying attuned to yourself in the world. With this increased awareness, you will be better able to understand, manage, and redirect your feelings and be more mindful of how you support yourself daily with more deeply nourishing activities and relationships.

In-Between Sessions

Our work together is geared toward shifting your state of being and your state of mind. You will be expected to practice holding onto these state shifts in-between sessions through the use of mindset work, mantras, routines, and touchstones. If clients are struggling with a particular scenario in-between sessions, they can reach out to me 1x/week an email check-in. Our goal is to support the changes you are wanting to make in therapy.

For this reason, I highly encourage participants in this work with me to:

  • Stop scrolling on social media for the duration of our 16-sessions.  Social media usage takes up too much space and energy and we need this dedicated time to give us the mental space to wire in new ways of being, doing, focusing, and creating.  I also believe it stimulates old ways of thinking and seeing ourselves that we need boundaries around while doing deep work. (If social media is not a problem for you, but something else is, we can discuss the benefits of removing that.).

  • Journal 1-3 pages handwritten daily.  The anxiety that this may already spike in you is worth noting. I will be happy to provide journaling prompts unique + relevant to your goal; however, I also encourage you to write from a stream of consciousness, where the thinking mind moves out of the way and you write whatever comes (even if it’s gibberish and redundant).

    The purpose of this daily writing is three-fold.

    1) It helps you process what you are feeling as you are feeling it. We used to process our feelings all the time by journal writing as teenagers yet most of us hardly do it anymore. You do not have to be in therapy in order to process your feelings. I want to empower you to reclaim this soulful ritual.

    2) Writing will help you clear the channel that allows news things to come in: new clarity, new ideas, and new inspired action that helps you take the necessary leaps toward change. This practice will be the way you dump out all the mental shit getting in the way of your clarity.

    3) Writing helps develop presence and self-regulation. The boredom and discomfort and anxiety (or self-hatred) that can arise during writing will be what you are managing while you are writing. My meeting these feelings head on, you are being challenged to not only become aware of the discomfort in your body, but to emotionally regulate, soothe, manage, and contain it. This is the ultimate practice because all the changes you want in your life will require that you be able to manage discomfort. This will become easier through our time together as I teach you how to slow down and attend to your inner self…deepening your sense of control, surrender, presence and becoming more connected to calm.

Working Relationship

  • There is no contract. You can leave coaching at any time even before the 16 sessions are complete.

  • We will meet for 4 coaching sessions per month at $250/session. We will agree to the particular schedule and rhythm of our meetings during our first session together. Payment for the month’s sessions is due at the beginning of each month. If we agree to 4 sessions, that must be paid at the beginning of the month. If you need to cancel, please give me 24-hours notice, and we can find another time that month to meet.

  • If you decide to leave, payments made for unused sessions that month will be returned.

  • Coaching sessions are 50min. in length with our first session being 65 min. to build in time for goal-setting and scheduling.

  • If at the end of our 16-session time together, you decide you would like to continue working together for another set round of sessions, we can determine what the new goal will be and make a new plan for how to address it.