I struggle to enjoy life due to worries about the future and thoughts about the past.
I feel alone and disconnected at times.
Anxiety and tension are like second nature to me.
I often act on emotions and feel embarrassed & regretful. The cringe is real.
Existential Dread.... enough said.
I’m looking to better connect with my intuition.
I want to develop a more positive relationship with myself.
I’ve read some about mindfulness and know the basics, but I’m ready to dive into a deeper understanding.
I’m brand new to mindfulness and want to know more about it.
I don’t want to spend a lot of money shopping around for the right coach/therapist or go to in person therapy for weeks to learn these foundational concepts.
There are a lot of promises out there on the internet, especially in the self-help /coaching space. I want support that is being taught from a clinical, research proven perspective.
Mindfulness is a practice that originates in Zen Buddhism and has been around for thousands of years. It entered Western Society in the 70’s and has been adapted into the field of psychology due to its multiple benefits. It’s been researched and shown to help increase resiliency and a sense of connectedness that is often lacking in the modern world.
Mindfulness is a a collection of practices that can be used any time, anywhere. While meditation is part of mindfulness practice it's only one part. We'll learn all about this together inside the course!
The American Psychological Association States that Mindfulness Practice:
- Reduces habit of rumination and overthinking.
- Lessens emotional reactivity.
- Improves relationship satisfaction.
- Diminishes the risk of stress and anxiety attacks.
- Improves working memory and mind clarity.
- Develops better focus, concentration, and productivity.
- Helps with chronic pain management.
Mindfulness is well-researched and it helps You:
- Increase experience of joy and pleasure.
- Connection to self & intuition / alignment
- Increased confidence.
- Increased sense of meaning & purposeful
- More effective in reaching goals.
- Get out of ‘autopilot’ / Living life ‘wide
awake’ in your fully conscious state.
- Survive life’s storms with grace and ease.
I’m a licensed mental health therapist (LCSW 28768) in the state of California as well as a Dialectical Behavioral Therapy (DBT) - Linehan Board of Certification, Certified Clinician™, with a passion for working with ambitious women and seeing them rise!
I have 13+ years of experience providing specialty mental health services and treating a variety of mental health conditions including PTSD, Social Anxiety, Panic Disorder, Generalized Anxiety, Major Depression, Bipolar Disorder, Borderline Personality Disorder and more.
My mission has always been to leave this world better than I found it, and I find so much meaning through authentic human connection. I love sharing the tools I was privileged to learn in my career, some of which have actually been around for thousands of years.
These tools have also assisted me personally in coping with the stress and anxiety that comes along with this life, and have helped me find more calm in a chaotic world.
'I’ve worked at a fast paced marketing agency for the past five years, and I’ve always thought of myself as a capable ‘juggler’ of all things life. I scored high marks in University, I have a strong support system, but I noticed over the last few years this sense that something was missing from my life.
When you look around at the world there’s a lot to be discouraged by, and even when it seems like everything is in place personally, it somehow feels like it’s never ‘enough’.
When I found Katy and saw the Mindfulness program she was offering, I knew it was what I needed to take things to the next level for me. One of the key breakdowns that she provides is how society conditions us to never feel ‘enough’ and places us in the ‘rat race’ of never ending striving.
In doing the practice exercises she has within the course, and starting to really apply what I've learned, I've found a whole new way of living my life. I love being able to work through the course in my own time so there’s no pressure (I’ve got a lot going on) and I know I can always reference it when I need to. This program is PACKED with some of the most valuable lessons and Katy’s clinical experience and knowledge shines through. I’ve recommended this course to all my friends.'
9 Experiential Mindfulness Exercises to begin each module. These practices give you a chance to ground, focus in and practice some of the concepts with me, led through video. Get out of your mind and into your body.
Valued At $135
9 Animated Ancient Zen Parables. These were created in collaboration with Rocio Fernandez Lorca (animator) to illustrate mindfulness concepts with ancient zen parables like the one below. Learning through story unlocks parts of our brain for better integration.
Valued At $350
9 Modules of Teaching Covering the Following:
Module 1: An Introduction to Mindfulness.
Module 2: 'The Middle Way' & connecting to intuition and your inner wisdom. What does it ACTUALLY mean to live in 'balance' (hint: it's not about perfection!)
Module 3: What to do to practice mindfulness (Based on the 'Core Mindfulness Skills' from Dialectical Behavioral Therapy which I've been intensively certified to teach).
Module 4: How to practice mindfulness( Based on the 'Core Mindfulness Skills' from Dialectical Behavioral Therapy which I've been intensively certified to teach).
Module 5: Putting It All Together: After learning things conceptually, it's time to put it all into practice.
Module 6: Mindfulness of Thoughts: Learn to not be controlled by thoughts, and effectively work with them.
Module 7: Mindfulness of Emotions: Learn how to cope with painful emotions helpfully instead of having them take over.
Module 8: Dialectics as a mindfulness practice. Learn about 'flexible thinking' and the benefits of seeing the interconnectivity of all things. Learn how to live in a complex, multi-faceted world.
Module 9: Additional Practices - Lovingkindness, Mindfulness in relationships, 'Shadow Work' & Meditation
Valued At $1,305
Workbooks to accompany each of the 9 Modules of teaching listed here, to track your practice each week. Includes transcripts of all modules and activities for the hearing impaired.
Valued At $150
Total Value: $1,940
‘This course is so wonderful! Katy’s voice is so calming, along with practical instructions and workbook for reflection. Mindfulness is a life long practice, I’m sure I’ll be referring back to the course again in the future. Thank you for creating this great resource!’
'I have had the incredible honor of working with Katy. I have been a witness to her compassion, kindness and dedication to her field. Katy has excellent clinical skills, genuine empathy and regard for her clients. I highly recommend Katy and her self study courses of mindfulness skills.'
‘Katy just has a way with words. She teaches in a way that is fun and interesting and easy to understand. She helped make something that can be kind of confusing much clearer and practical for me.’
‘Katy’s course is teaching me to accept and breathe through the stress of daily life. The techniques she teaches are helping me be more present in each moment of my life. I’m noticing I don’t get caught up in negative thoughts like I used to. I used to wish away stressful days and found that my life was flying by so fast, I felt left behind. Life was something happening to me. By employing mindfulness in my life, I’m more and more present in every moment. I am able to deal with stresses as they come, and as they go. I feel empowered to create the life I want.’
‘Who knew the sound of a chime would spur my peace of mind? I look forward to signing in and letting Katy’s chime trigger my mindfulness mindset. Katy’s personality and tone of voice helps me stay engaged. I felt connected to Katy, she teaches and guides in a way that is inviting, not intimidating, and I love that.’
‘As someone who sees myself as an independent individual with a crazy schedule, Katy provides easy, small bites of wisdom that make a profound impact in my daily life. Katy is knowledgeable and the content is presented in a way that’s approachable and relatable.’
'I've done a lot of talk-therapy and it never taught me the tools and practical skills to help me know how to make changes like this course did. It was a super helpful supplement.'
'This course turned on light bulbs I didn't even know were there to turn on.'
'I seriously wish I'd learned this stuff when I was younger, it gave me a whole new perspective.'
I hate meditating, I don’t think it will work for me.
Meditating is only one part of Mindfulness practice. Mindfulness is a collection of other tools and practices that you can use in your everyday, wide awake life. There is no ‘right’ or ‘wrong’ way to practice meditation or mindfulness. Much of mindfulness and meditation practice is about learning how to BE uncomfortable and be present with difficult experiences in a new way. So it’s not always about always being comfortable, it’s not about totally ‘quieting your mind’. Meditation may be uncomfortable just as a strength training workout at the gym is - but the benefits are worth it.
Why not just read a book about mindfulness?
Reading books is great. This online course will keep you paced in your learning. It uses multiple modalities for teaching (guided practice, story-telling, video & sound), which increases integration of knowledge. This course summarizes the teaching of many expert practitioners of Mindfulness including John Kabat-Zinn, Marsha Linehan, Pema Chodron, Jack Kornfield, Thich Nhat Hanh, Deepak Chopra & others.
How do I know this will work?
You will get what you put in. This course is structured with 9 weeks to learn, practice and integrate these new concepts, so there is time for new habits to begin forming. There is ample research on the benefits of Mindfulness and it is used in clinical mental health treatment as a method to improve outcomes and lives. This course will not be your final step in navigating challenges in life, it is one (invaluable) step a lifelong journey.
I don't think I have time for this.
If you are feeling overwhelmed with time management, that is an indicator that this course is deeply needed! Maybe you spend so much energy in worry/stress (or fixing missteps) that your focus/productivity is low. Maybe you struggle with guilt setting limits with others to protect your time. The tools you will learn in this course will help you naturally create more time in your life.
Is it a religion?
While mindfulness originates from Zen Buddhism, it can be practiced totally separate from religion. This course teaches in a secular manner that can be adapted and used in every belief system. Mindfulness practices are actually present in almost every major religion. There can be a spiritual aspect of mindfulness that is very beneficial if you choose.
What support will I get?
I will be right along side you as you move through this course. You can reach out within the course portal with any questions and I will respond within one business day to ensure that you gain clarity and understanding.
'It’s someone else’s job to change my life and make me feel better.'
'I’m not ready to commit the time and energy it takes to create a life that feels satisfying and grounded.'