Coaching with Heather

Hi, my name is Heather Shaughnessy-Cato. I am a Self-Compassion Teacher and Well-Being Coach with a background in mindfulness and yoga, and a MA in Clinical Mental Health Counseling.

I am especially excited to work with fellow sensitives. I too identify as sensitive – I feel the pain of the world deeply and value approaches that have helped me to hold myself and my experiences with more awareness and compassion.

I welcome the opportunity to meet you, to hear what questions and struggles you are in, to learn about your vision for growth and well-being, and to together explore a path forward to align your experience with your goals.

I invite you to schedule a 30-minute consultation to meet each other and discuss the possibility of working together.

My approach

My approach is grounded in the following frameworks:

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.
Wellness & Health 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.
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.

Mind-body and creative practices for flourishing

Based on your interests, we can incorporate yoga, self-compassion practices, meditation, mindfulness, and/or Designing Your Life modules into our coaching sessions.

Possibilities include:

  • Engaging in self-compassion meditations and exercises in our session, with resources for practices between sessions. Self-compassion can be helpful when you would like to cultivate self-kindness, set boundaries, explore motivation with compassion, work with difficult emotions, manage stress, or develop your own practices for appreciation and gratitude.
  • 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 – beginning with centering movement, or exploring themes that we are working on in coaching in an embodied way. We can also explore themes from yogic and contemplative philosophy into the coaching process, considering how to apply ancient wisdom in our modern lives.
  • Learning Designing Your Life tools for a more creative and flexible approach to life’s wicked problems: learning the art of reframing to get unstuck, designing your day for more balance and energy, brainstorming new ideas, and prototyping, or engaging in small experiments to test life’s possibilities.

Working Together

I offer coaching sessions through Wholehearted LLC, based in Brunswick, Maine. I work with clients in any location (virtual sessions) or in-person at my office in Brunswick, Maine.

How many sessions are recommended? I recommend a minimum of 5 sessions as exploring your experience with curiosity and compassion takes some time. Clients often continue beyond the initial sessions for deeper engagement and support.

Session rates: Standard rates are $125 per 50-minute session. I also offer sliding scale rates, please be in touch to learn more.

Getting started

Schedule a free 30-minute consultation to explore the possibility of working together, or send me a note (both options are below).

Services include coaching and teaching, and are not considered behavioral health services or therapy.

Schedule a free 30-minute consultation

You are invited to schedule a 30 minute conversation to explore the possibility of working together.

Send me a note

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

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

— Pema Chödrön

Heather Shaughnessy-Cato, MA
Wholehearted LLC
Brunswick, ME

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