Well-Being Coaching

Welcome. Working one-on-one with clients is among my favorite things to do.

I tend to delight in getting to know you – who you are, what matters to you, the ins and outs that brought you to coaching.

I also delight in being your thought-partner and sounding board – helping you see and hear yourself more clearly and with more compassion, working with you to identify new insights and ideas, and providing support as you put insight into action.

My overall goal is to help you to feel more at home and empowered in your life.

What is well-being coaching?

Well-being coaching is an empowering, reflective, evidence-based approach centered on making progress toward goals that you define.

This includes:

  • Defining and clarifying your values and priorities
  • Refining your vision for well-being in one or more dimension of well-being
  • Setting goals
  • Making incremental progress toward those goals
  • Applying a growth mindset — learning throughout the process, including what helps you to work with obstacles that arise, and celebrating your successes.

While we typically think of health and well-being as relating to the physical body, it actually encompasses 8 areas:

  • Physical well-being
  • Intellectual well-being
  • Emotional well-being
  • Spiritual well-being
  • Occupational well-being
  • Social well-being
  • Financial well-being
  • Environmental well-being

With this in mind, where would you like to focus to enhance your well-being, health, satisfaction and flourishing?

Image from SAMHSA.gov

A Foundation in Self-Compassion:
Self-Kindness + Wise Action

Self-compassion is often cited as an essential ingredient to positive and lasting growth and change. So, what is self-compassion? In short, it is the intentional practice of treating ourselves like we would a good friend.

This attitude of friendliness, understanding and care toward ourselves can be infused into just about anything we do. It is the fuel for the wisdom and motivation we need to make changes, and can help us to approach change with less fear of failure, and with a higher likelihood of persisting even in the face of set-backs.

When might you seek coaching?

  • When you are ready to make a change to enhance your physical, emotional, mental or spiritual well-being and would like support in the process.
  • When you are ready to cultivate more self-compassion and mindfulness, using the change process of coaching to apply what you learn.
  • When you wish to add perspectives, tools, and skills to “do life better” (one of my favorite phrases from the Ten Percent Happier podcast).
  • When finishing work in therapy and wanting support to continue with personal growth; Or comfortably in the midst of therapy and looking to add coaching, self-compassion, mindfulness or yoga to enhance your progress in therapy.

What are the benefits of engaging in coaching?

Working together, we will engage in a process of discovery to:

  • Gain clarity: Learn more about what’s working well for you, where you are stuck, and consider new approaches to meet challenges with compassion, creativity and insight.
  • Take designated time and space for you to be seen, heard and supported on a regular basis.
  • Reflect on and articulate your priorities, values, and goals.
  • Take incremental yet meaningful steps toward your goals.
  • Find greater alignment with your priorities in your daily life.
  • Elevate your self-care with a focus on what is truly replenishing for you.
  • Connect with motivation rooted in kindness, rather than criticism.
  • Apply a growth mindset (learning as we go) rather than perfectionism.
  • Increase satisfaction with life and work roles.
  • Feel more empowered.
  • Be with your thoughts, feelings and experiences with more awareness, compassion, and curiosity.
  • Cultivate embodiment – tune in to and connect with the wisdom of your body.

A process that is customized for you.

The process is centered on you and your goals and typically involves a combination of the following:

  • Discussion and support to help you make incremental progress toward your goals. This includes recognizing and celebrating your progress.
  • Problem solving to think about and work with challenges in new ways.
  • Weaving in new perspectives, tools and exercises to get unstuck, including from self-compassion, mindfulness, yoga, and/or Designing Your Life.
  • General support. In this reflective, experiential process, there will likely be unexpected twists and turns, a range of feelings, and new questions and insights that come up. We will take time to explore and integrate whatever arises.
  • Support in identifying next steps between sessions: such as practical ways to explore concepts, implement a new idea, or adopt a new behavior. This can include more thorough, written action plans, or can be more organic, depending on your preferred working style.
  • Follow up emails after sessions, when appropriate, with relevant resources we discussed (with links to meditations, reflection questions, articles, podcasts, etc).

Incorporate mind-body practices into coaching sessions.

As a part of coaching, we can draw from the frameworks of self-compassion, mindfulness, yoga and Designing Your Life, based on what is most helpful to you.

Examples of what this might look like in practice includes:

  • Engaging in a self-compassion exercise when self-criticism or a difficult emotion is arising, considering compassionate and healthy boundaries, exploring motivation with compassion, and/or identifying the activities that help you to recharge.
  • Integrating mindfulness into our sessions- such as beginning and ending with a brief mindfulness practice, threading mindful awareness through the coaching process for greater clarity, and exploring practical ways to bring mindfulness into everyday life.
  • Incorporating yoga into our sessions – integrating centering movement at the beginning, middle or end of the session, and/or exploring themes that we are working on in coaching in an embodied way.
  • Integrating Designing Your Life tools for more creativity and flexibility, such as designing three alternative 5-year plans, creating idea boards, mapping out roles you’ve held and how you feel about them, and creating energy maps and redesigning your day or week for more balance and flow.
  • Exploring themes from contemplative philosophy into the coaching process, considering how to apply ancient wisdom in our modern lives.

A reflective, empowering, heart-centered approach to coaching.

In this relationship-centered process, finding a good match matters.
We might be a good match to work together if:

  • You wish to feel more empowered in reconnecting with yourself, your wishes, your strengths. This process is all about you, and how I can best support you in identifying and then acting on what moves you forward, authentically and sustainably.
  • You wish to have a relational approach to coaching. I will want to get to know you and will invite us to have authentic interactions during coaching.
  • You appreciate a flexible, integrative approach. I tend to share a wide range of tools and perspectives, rooted in mindfulness and compassion, and believe curiosity often leads to greater clarity.
  • You are not looking for a directive approach. I offer a process to enhance self-awareness and to support you in identifying and enacting steps you wish to take in service of your goals.

Working together & Pricing

Sessions are held in-person at my office in Brunswick, Maine, or via Zoom.

As a part of the process, I will provide relevant resources to support your exploration, growth and development — worksheets, self-assessments, reflection questions, guided meditations or practices.

Coaching begins with a 3-month commitment for new clients, with options for 2 or 3 sessions per month. After the initial three month commitment, you are welcome to continue in the coaching process. At that time we will set the next phase of commitment and frequency of sessions that will serve you, with similar per session pricing options.


6 Coaching Sessions
Two coaching sessions per month, for three months. This includes one initial 90-minute strategy session, followed by five 50-minute coaching sessions.

Standard rates
($125 per session)
$750 for 6 coaching sessions
Sliding scale rates
(starting at $65 per session)
Starting at $390 for 6 coaching sessions

9 Coaching Sessions
Three coaching sessions per month, for three months. This includes one 90-minute strategy session, followed by seven 50-minute coaching sessions.

Standard rates
($105 per session)
$945 for 9 coaching sessions
Sliding scale rates
(starting at $60 per session)
Starting at $540 for 9 coaching sessions

Sliding scale rates are available to address income and resource inequality, and are available to anyone who can benefit. The sliding scale offers the same sessions at a lower cost because we all have different access to resources. My hope is to make coaching sessions more accessible to those who can benefit.

Payment plans are available.

Frequently asked questions

How do I get started? Schedule a free 30-minute consultation to explore the possibility of working together, or send me a note (both options are below). In the consultation we will discuss what is bringing you to coaching, your goals, and how I may be of service.

Is this therapy? No, the coaching I provide is not therapy and I am not a licensed therapist. Therapy involves the application of the principles and procedures of counseling to assess and treat mental health concerns. Coaching does not involve diagnosis or treatment.

Coaching, instead, is a transformative process for personal and professional awareness, discovery and growth.

Coaching focuses primarily on the present, in service of building a future more aligned with your values, interests, and goals. A client-centered, thought-provoking and creative process, coaching provides support for you to enhance well-being, satisfaction, and flourishing.

I appreciate this article which outlines the differences between the therapy and coaching.

Assess and treat mental health concerns. No assessment or treatment;
Works with discomfort or stress rather than mental health concerns.
Mental health concerns may be impacting functioning — energy levels, concentration, mood, impact on relationships with self and others.Discomfort is not impacting functioning. Client is managing well but recognizes support, skills and new perspectives would enhance well-being and flourishing.
Focus: Past, present, futureFocus: Present and future
More acute or long-standing distressLess acute, situational discomfort

If your compassion does not include yourself, it is incomplete.

– Jack Kornfield

Schedule a free 30-minute consultation.

An opportunity to meet each other, explore options for working together, and ask any questions you have.

Let’s connect.

Copyright Wholehearted LLC. All rights reserved.

Website Built with WordPress.com.