“Be kinder to yourself.
And then let your kindness flood the world.”

― Pema Chodron

Do you feel like you are getting by, but could go further toward
well-being and flourishing?

Hi, my name is Heather Shaughnessy-Cato. I am a Mindful Self-Compassion Teacher and Well-Being Coach, with a background in mindfulness, yoga, and therapy.

I offer coaching and workshops with mind-body practices and a focus on cultivating compassion and curiosity.

Areas of specialty include: compassion and self-compassion, mindfulness, yoga, well-being, positive psychology, and design-thinking.

Engaging with tools and practices from these frameworks can help in easing stress, (re)connecting with your own inner resources, boosting gratitude and optimism, feeling more empowered, and identifying wise actions that align with your values.

I tend to work with those who are:

Navigating a transition

Moving, becoming a parent, making a career change…these inflection points can be exciting and stressful and can lead to changes in our rhythms and routines; our roles, identities and sense of self; and our goals and vision for the future. Having support and being intentional about how we navigate the related changes can help to move us from survival mode or uncertainty to thriving and flourishing.

Noticing self-criticism and doubt

Many of us have patterns of being hard on ourselves, which can make difficult things feel even harder. Learning kinder ways to relate to ourselves can ease stress, provide motivation with less fear of failure, and enhance our ability to cope with life’s ups and downs.

Feeling stuck

We each encounter phases where we feel unfulfilled, uncertain, or “blah” – and are not sure what or how to change. Taking time to explore your experience, engage with tools for clarity and insight, re-engage with dreams and aspirations, and get moving with small experiments can help to ignite a renewed sense of energy, purpose, and forward momentum.

Seeking support to manage stress

Managing stress, overwhelm, burnout, or compassion fatigue in a culture that glorifies ‘doing’ rather than ‘being’ can be a challenge. Taking care of ourselves, and taking time to rest, reflect, and replenish can be radical acts — with great benefits for our health, well-being, and flourishing.

Highly Sensitive

Those of us who are sensitive tend to feel deeply, process deeply, and are attuned to the subtleties in our environments. This is a superpower. And it can present challenges in a world that doesn’t value, make space for, or understand these abilities. 


Virtual sessions: Connect from anywhere
In-person sessions: Brunswick, Maine

Well-Being Coaching + Mind-Body Practices

Take dedicated time and space just for you to be seen and heard, to define your aspirations and goals, and receive support to explore your authentic path forward. I serve as your non-judgmental partner, with a goal of helping you to (re)connect with your own inner wisdom and resources.

Option: Integrate mind-body practices into coaching sessions for embodied insight and integration, drawing from:

  • Self-compassion
  • Mindfulness
  • Yoga
  • Designing Your Life

Workshops and Courses

Attend to your own well-being in a supportive community. Learn and customize a range of practices to relieve stress, soften self-criticism, and pivot with more ease.

Offerings include:

  • Introduction to Mindful Self-Compassion (free)
  • Mindful Self-Compassion Program
  • Classes on well-being through the lens of life design, compassion, and/or mindfulness

Custom Workshops

I design custom workshops and experiences for organizations and groups focused on Well-Being, Compassion & Self-Compassion, Mindfulness, Yoga, and Design-Thinking.

Work with me to design an experience for your group or organization to manage stress, enhance wellbeing, address burnout, and enhance performance. 

Mindful and compassionate frameworks

My coaching and teaching are grounded in the following frameworks, designed to help you seek clarity and meet challenges with compassion and wisdom.

Mindful Self-CompassionThe art and science of treating yourself like a good friend. MSC is an empirically-supported program to develop the skill of self-compassion for greater self-kindness, to feel more connected with others, to soothe, comfort and protect ourselves, and to make changes out of self-love and a commitment to growth. 
Designing Your LifeA creative method of applying the human-centered design thinking process to our own lives – to think more expansively and creatively, to learn to pivot in the midst of change, and to collaborate with others to expose our underlying assumptions and constraints. Learn practical strategies and feel more empowered to design a life in which you can flourish.
MindfulnessBalanced, non-judgmental present moment awareness. Practicing mindfulness can help to reduce stress, bring grounding in the midst of intense moments, enhance self-awareness, and help you to intentionally pause and appreciate the good things in life.
YogaA contemplative practice for healing, integration, connection and kindness. Yoga offers an opportunity to listen deeply to our minds, bodies and hearts, to heal with movement and breath, to cultivate present moment awareness, and to play with embodying mindfulness and self-compassion.
Well-Being CoachingA reflective, experiential process to enhance physical, mental, emotional, and/or spiritual well-being. Set your vision for wholehearted well-being, then take incremental steps – with support- toward your vision.
Yoga Coachingincorporate yoga and yoga philosophy into coachingI to release stress and tension, to (re)connect with your inner wisdom and resources, and to explore themes in your life in an embodied way.
MA, Clinical Mental Health CounselingWith my previous training and experience as a therapist, my starting point is to see each person as whole and an expert in their own lives. My goal as a coach is to help you remember your wholeness and to connect with your own inner wisdom and courage.
Trauma-informed approachesTrauma-Sensitive approaches take into account how trauma impacts the body and mind. There are a more inclusive range of options we can incorporate in practicing mindfulness, yoga, self-compassion, and in navigating both one-on-one and small-group class sessions.

What my clients are saying

I can’t express how much I enjoyed interacting with you during our coaching sessions. I got so much more out of it than I could have possibly imagined. With your gentle & insightful guidance, I was able to shift some long ingrained patterns of harsh self-judgment.

— Chris, Coaching client

You are so giving of yourself and your time and talents, and the lessons you taught me continue to resonate and ripple through me.

— Melissa, Coaching client

Heather Shaughnessy-Cato, MA
wholehearted LLC

169 Park Row, Brunswick, ME 04011