1:1 Coaching grounded in mindfulness and self-compassion
For women who are skilled at caring for others — and ready to turn that same care toward themselves.
You’re capable and self-aware. You may already know the language of self-compassion — and you may have recommended it to someone else. But feeling it for yourself, reliably, in the moments that actually count — that’s a different skill.
That gap is exactly where this work begins.
This work may be right for you if:
- You give a lot — and your own needs consistently come last
- You spend your days attuned to the needs of others, professionally, personally, or both — and find it hard to turn that same care toward yourself
- 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’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 get clear on what you want and what’s getting in the way. We look honestly at how you’re relating to yourself — the self-criticism, the self-pressure, the standard you hold yourself to that you’d never apply to someone you care about.
Then we build something different. Through evidence-based mindfulness and self-compassion practices, you develop skills that work in your actual life — not just in a session, but in the hard moments, the tired moments, the moments when your default is to push harder or quietly set yourself aside.
You try things. We reflect on what happens, adjust, and keep going. It’s practical, iterative, and grounded in where you actually are.
Self-compassion isn’t a soft add-on here. It’s the foundation — what makes it safe enough to take an honest look, and possible to actually change.
You are the expert on your own life. This work is built around you — what you need, what resonates, what actually works for you.
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.”
Working Together
Coaching is more than sessions. Between our conversations, you’ll receive personally curated resources — reflection prompts, guided practices, and articles selected around your specific goals, challenges, and learning edges. Everything is tailored to where you are and what you’re working through.
Sessions are held virtually, in 50-minute sessions. I also offer a limited number of in-person sessions in Brunswick, Maine.
Every engagement begins with a free consultation — a low-pressure conversation to explore what’s going on, see if we’re a good fit, and talk through next steps.
Single Session & Follow-Up — $250
A 75-minute coaching session plus a 30-minute follow-up one to two weeks later.
A good starting point if you’re navigating something specific — a decision, a stuck point, a pattern you want to understand and shift. You’ll leave the first session with clarity and a doable next step. The follow-up gives you space to integrate, report back, and go deeper.
Many clients find this a natural first step before beginning The Clarity Sprint.
The Clarity Sprint — $1,000
Two months. Six sessions. Real movement.
A focused engagement for those ready to invest in meaningful change. We work on what matters most — managing stress, meaningful progress toward a goal, navigating a transition, shifting patterns of self-criticism, or building a steadier, more supportive relationship with yourself.
Includes:
- Six 50-minute sessions over two months
- Personalized reflection prompts and guided practices
- Curated resources tailored to your focus
- Support for follow-through between sessions
Monthly Coaching — $300/month
A consistent space that’s just yours — to reflect, recalibrate, and keep growing.
Life doesn’t stop presenting challenges once you’ve worked through one. Monthly coaching is for those who want an ongoing thinking partner — someone in their corner as goals evolve, new challenges arise, and the work of relating to yourself more kindly continues.
Two sessions per month, month-to-month.
Each month includes:
- Two 50-minute sessions
- Personalized reflection prompts tailored to what you’re working through
- Guided self-compassion practices relevant to your focus
- Curated articles and resources to support your growth between sessions
- A consistent, unhurried space to think, feel, and move forward
Many clients begin with The Clarity Sprint and continue with Monthly Coaching — finding that having an ongoing thinking partner makes all the difference.
Sliding Scale
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.
About Heather
I’m Heather Shaughnessy-Cato — National Board-Certified Health & Wellness Coach (NBC-HWC) and Certified Mindful Self-Compassion Teacher.
I am a contract teacher with the Center for Mindful Self-Compassion, and I hold a master’s in clinical mental health counseling. That background shapes how I listen, how I work, and the depth I bring to every coaching relationship.
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.
Frequently Asked Questions
Is this therapy? No. This is coaching, not therapy. While my background includes counseling training and trauma-informed approaches, our sessions focus on present-day patterns, future goals, skill-building, and how you relate to yourself in daily life. Coaching does not involve diagnosis or treatment of mental health conditions. It can complement therapy, but it is not a substitute for it.
Do I need to know exactly what I want to work on? No. Many people begin with a general sense that something feels unsustainable, unclear, or out of alignment. Part of the work is getting clearer on what matters, where you feel stuck, and what kind of support will be most helpful.
What if I’m already in therapy? Coaching can work well alongside therapy. Where 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 the two complement each other well.
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