Tend & Befriend || From Somatic Awareness to Self Empowerment: Fostering Intimacy Within
What is Tend & Befriend?
Tend & Befriend is a specially designed program for those seeking to build deeper self-regulation and somatic tracking skills while gently working with the different parts of themselves through an IFS (Internal Family Systems) perspective.
This program integrates somatic mindfulness with compassionate parts work, inviting you to learn how to tend to your inner world and befriend the various parts that make up who you are, and offers a supportive, experiential approach to cultivating resilience, self-compassion, and balanced emotional regulation—even when life feels challenging.
Program Curriculum
Over 6 weeks together we will work through the various topics, utilizing a blend of psycho-education and experiential practice.
- Week 1: Nervous System 101 & Intro to Somatic Tracking
Lay the foundation by learning how to observe and interpret your body's signals, and discover the basics of somatic tracking. - Week 2: Embodying Resources & Building Capacity
Explore practices that help you identify and harness your internal resources, strengthening your capacity for resilience. - Week 3: Welcoming Everything & Developing Self-Compassion
Learn to embrace all parts of your experience with warmth and understanding, cultivating a kinder inner dialogue. - Week 4: Befriending Ourselves
Focus on working with protective or defensive parts, developing a compassionate approach to understand and befriend these aspects of yourself. - Week 5: Tending our Inner Family
Work with vulnerable parts through gentle, nurturing practices designed to support and heal the more sensitive areas of your inner world. - Week 6: Nourishing Resilience
Bring together all that you’ve learned in a cohesive practice that supports ongoing self-regulation, resilience, and emotional balance.
What to Expect
Each 90-minute session is thoughtfully structured to guide you on a journey of embodied self-discovery and connection:
- 15-20 minutes – Embodied Mindfulness Practice & Somatic Check-In:
Begin by grounding yourself in the body, noticing subtle sensations, and tuning into your internal state to create a mindful presence. - 20 minutes – Introduction to the Week’s Focus:
Dive into a clear, compassionate introduction to the theme of the week, setting the stage with insights and practical tools for your journey. - 20-30 minutes – Experiential Practice:
Engage in immersive exercises that blend somatic mindfulness with parts work, allowing you to experientially explore and nurture your inner landscape. - 20 minutes – Self-Reflection & Group Discussion:
Wrap up with a reflective practice followed by an open, supportive group discussion, where you can share insights, ask questions, and build community connection.
Dates & Program Details
- When: Friday mornings, Feb 28th - April 4th 2025Â
- Time: 10-11:30 am PST
- Where: Live sessions via Zoom (with recordings available)
Why Choose Tend & Befriend?
Integrated Approach:
Merge somatic mindfulness with IFS-based parts work to build lasting self-regulation and inner resilience.
Practical, Everyday Tools:
Develop skills you can use daily to manage stress, foster emotional balance, and cultivate a nurturing internal dialogue.
Supportive Community:
Join a warm and welcoming group of individuals on a similar journey, sharing experiences and insights in a brave space.
Deepen Self-Compassion:
Learn to tend to your inner world with kindness and understanding, transforming how you relate to yourself and others.
Investment & Registration Details
Enrolment is limited to a maximum of 16 participants in order to foster an intimate group space that can support our inner work. You can expect personalized guidance and a supportive community where every voice is valued.
Program Cost: $396 CAD (payment plans available)
To register please email Natalie directly at [email protected]
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