1:1 Coaching
For women who are capable and kind — and ready to extend some of that care toward themselves.
Self-compassion coaching helps you clarify your goals — and move toward them with self-kindness and encouragement rather than criticism. It incorporates evidence-based self-compassion perspectives and practices alongside proven coaching tools, so the work is both grounded and practical.
What clients find: Forward movement. A kinder, steadier relationship with yourself. Practical tools that work in your actual life.
I work with a small number of clients at a time. A free consultation is the easiest way to explore whether we’re a good fit.
Why self-compassion?
We’ve been taught that pushing harder is what drives results. Research shows the opposite.
What self-criticism costs:
- Increased anxiety and avoidance
- Decreased motivation after setbacks
- Harder recovery from failure
What self-compassion makes possible:
- Greater willingness to try again
- Stronger motivation for growth
- Better follow-through on goals
What this means: Achieve through clarity and kindness — not criticism. Create lasting change through self-understanding — not self-attack.
Is this right for you?
This work may be a fit if:
- You give a lot — and your own needs tend to come last
- You’re hard on yourself in ways you’d never be with someone you care about
- You know what self-compassion is but can’t consistently feel it for yourself
- You have a goal you keep circling — and haven’t been able to move toward
- You’re navigating a transition or life shift that’s harder than you expected
- You feel worn out in a way that ordinary self-care can’t quite touch
- You want forward movement, not just insight — practical tools that work in real life
- You’re ready to invest in yourself the way you invest in everything and everyone else
What clients say
“I can’t express how much I enjoyed our coaching sessions. With your gentle and insightful guidance, I was able to shift some long-ingrained patterns of harsh self-judgment — and got so much more out of it than I could have possibly imagined.”
“You’ve ushered me from a frustrated to an optimistic mindset in such an enjoyable way. I have immense appreciation.”
How we work
We start with what you want — what matters to you and what you’re working toward.
Each session is focused and purposeful. We name what you’re working on, explore what’s working and what’s not, and get honest about what’s getting in the way. You leave with a concrete next step — an action to take, a perspective to try, something to reflect on. Between sessions, you experiment. We return to surface what you’re learning and build from there.
I draw from self-compassion, positive psychology, and coaching best practices — weaving in whatever is most useful for you and what you’re working on.
You’ll also receive personally curated practices, reflection prompts, and resources tailored to your goals.
You are the expert on your own life. My job is to ask the questions that open things up, reflect back what I notice, and walk alongside you as you move forward.
Working Together
$150 per session
Every engagement begins with a free 30-minute consultation — a chance to get clear on what you’re working toward, explore what’s possible, and see if we’re a good fit. You’ll leave with a clearer sense of direction whether we work together or not.
From there, we decide together how many sessions to start with — most clients begin with six to eight — and the frequency that makes sense for your goals. To begin, the first two sessions are paid in advance — this reserves your spot and gives us both a committed starting point.
Sessions are 50 minutes, held virtually.
A limited number of sliding scale spots are available for helping professionals, educators, and those in caregiving roles. Please reach out if cost is a barrier.
I work with a small number of clients at a time. If you’re ready to get started, a free consultation is the first step.
About Heather
I’m Heather Shaughnessy-Cato — National Board-Certified Health & Wellness Coach (NBC-HWC) and Certified Mindful Self-Compassion Teacher, and a contract teacher with the Center for Mindful Self-Compassion. I hold a master’s in clinical mental health counseling.
I came to this work because I’ve walked it myself — the exhaustion of tending to everyone else, meeting myself with criticism rather than care. Self-compassion is not just what I teach — it’s what I practice and return to.
What clients say
“I love how practical this is. I have space to reflect, and come away from each session with practical things to do to address the challenges I’m facing.”
“You have a deep toolbox of skills and can provide tools and frameworks that meet the situation.”
Frequently Asked Questions
Is this therapy? No. Our sessions focus on present-day patterns, forward movement, and skill-building — not diagnosis or treatment of mental health conditions. My counseling background shapes how I listen and work, but this is coaching. It can complement therapy, but it is not a substitute for it.
How is this different from an MSC course or mindfulness training? Group programs teach practices in a shared learning environment. Coaching is one-on-one and built entirely around you — your specific goals, your particular patterns, your life. You develop the ability to apply self-compassion to your own challenges in real time, with a thinking partner who knows your situation.
Do I need to know exactly what I want to work on? No. Many people begin with a general sense that something feels unsustainable or out of alignment. Part of the work is getting clearer on what matters, where you feel stuck, and what kind of movement is possible.
What if I’m already in therapy? The two work well together. Therapy often focuses on understanding and healing; coaching focuses on present-day skill-building, forward movement, and how you relate to yourself in daily life. Many clients find them complementary.
Ready to get started?
The first step is a free 30-minute conversation — no pressure, no commitment. Just a chance to talk about what you’re working on and what support might look like.
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