Liberated Living; 3 Part Series
Session Dates:Tuesdays, Sept 9th, 23rd and Oct 7th
I am so excited to go on this 6-week journey together.
Laying the Groundwork for Growth, Together
This space was created with intention—so that you feel both supported and challenged as you do this work. Before we dive in, take a moment to ground yourself in the purpose of this journey and the norms we’ll uphold together.
Invitations, Norms & Expectations
This is your invitation to be fully here—not perfectly, but presently. Here’s what we ask of you (and what you can ask of yourself):
Give your 100%. Your 100% might look different every day—and that’s okay. Honor your energy while showing up with intention and self-compassion.
Do the work. Your brain will come up with every reason not to: “I’m too tired,” “I already know this,” “There’s no time.” Acknowledge those voices—and gently tell them to take a hike. You are here for a reason.
You don’t have to do this work. You get to. Treat this as a privilege. Anchor into why you said yes to this space.
Be an active participant. What “active” looks like is up to you. Reflect. Share. Ask questions. Simply be present. All forms of participation are valid.
Make space for everyone. Everyone here deserves to feel seen and safe—including you. Let’s co-create a space that allows each person to show up authentically.
Embrace the silence. Stillness is part of the process. Reflection is just as valuable as expression.
Be kind—to yourself and others. No comparisons. No judgment. Just honesty, courage, and a shared commitment to living with more freedom, presence, and self-trust.
Setting Yourself Up for Success
You already know what tends to get in your way. Let’s get ahead of it.
Take 5–10 minutes to brain dump what you anticipate could interfere—internally or externally.
Then, make a plan.
Worried about interruptions? Set boundaries—with others and yourself.
Nervous to speak up? Ask yourself what safety would look like in this space.
Feeling that “too much” overwhelm? That’s a sign that growth is near.
Shame brain flaring up? What tools, people, or strategies can you lean on?
This is where radical responsibility begins—acknowledging the barriers and choosing to stay anyway.
Your Commitment Contract
Before our first session, take 10 minutes to review, personalize, and sign your Commitment Contract. This is a promise to yourself: to show up fully, engage courageously, and claim the growth you’re here for.
Logistics:
Zoom:
We will be meeting every other week for a total of 3, 90-minute sessions via Zoom. You should have received a calendar invite for the 3 sessions which includes a Zoom link. You can also access the meeting using the link below:
Email Correspondance:
You will get emails at the following intervals:
Introductory email (within 48 hours of signing up for the course)
Weekly Reminder Emails
The Monday before each session
The day of each session: Sept 9. Sept 23, and Oct 7th
Summary emails the day after each session
Note: The email on Oct 8th will be a summary email for the entire program. This email will include next steps in this work and special opportunities for you to continue working with me in this process.
recordings:
ADDED AFTER EACH SESSION
Homework:
Before Our First Session:
To get the most out of this experience, please complete the following:
Review the Member Home Page to ground yourself in our shared expectations
Sign your Commitment Contract (found on the program landing page)
Define your “WHY” and post it in the discussion forum:
Why did you join?
What do you hope to gain?
What do you need—from me, the group, and yourself—to make that happen?
Set yourself up for success:
Block time for each session and the weekly integration work
Set boundaries around your energy and availability
Let your support system know what you’re committing to—and how they can help
After Session 1:
After Session 2:
Daily Practice: Set an alarm or reminder on your phone for 2-3 times per day and engage in 1 of the following mindfulness exercises:
Name 1 thing you are grateful for
Complete a body scan and use 1 word to describe how you are feeling mentally and/or emotionally
Use the 1IN/1OUT technique —> replace 1 negative thought with 1 neutral thought
Cognitive Defusion —> thought dumping and releasing practice
After Session 3:
Complete the values exercise
resources to support sessions:
Session 1:
Perfectionism and People Pleasing(podcast only)
Drama Triangle (podcast only)
Are you ruminating (i.e. getting stuck) — (podcast only)
Stop trying to “FIX” your life —> seemed relevant given our discussion about “fixing” and “solving”
Session 2:
Session 3:
“Cognitive Defusion” video
Discussion Forum:
I created this forum as a place for you to posit thoughts, ideas, & stuck points, throughout our time together. My ask is that you add a comment between each session and try and reply to someone else’s if possible so we can build community and support through the forum.