Self-Care & Stress Reduction Coaching
Feeling like you're
always
running
on
empty?
Remember when we used to think being busy was a badge of honor?
I've been there too—racing through life, ignoring the warning signs, wondering why I felt so depleted. The truth? Self-care isn't selfish, it's necessary.
When we're constantly giving from an empty cup, everyone suffers—especially ourselves.
I'm here to tell you
it doesn't have to be that way.
My Self-Care & Stress Reduction Coaching isn't about
fancy spa days or expensive retreats.
It's about learning practical,
everyday tools
to recognize
your body's signals
before burnout hits.
Together, we'll discover
Mindfulness practices that work for YOUR life
and YOUR schedule—
because what works for Instagram influencers might not work for you, and that's perfectly okay.
This could be you
past clients who were once in your shoes…
Kathleen
Her knowledge and skill were evident throughout the session, and I left feeling more relaxed and optimistic about my healing process.
Abby
Reflective, healing, well worth the price!
Susan
When our session ended, the best way to describe my overall experience -
nurtured. I felt nurtured.
Do you know what your body is trying to tell you?
We've become experts at ignoring our body's whispers until they become screams.
That tension headache?
The afternoon energy crash?
The racing thoughts keeping you awake at night?
These aren't just inconveniences—they're your body's way of waving a white flag.
Through our work together, you'll develop a new relationship
with your body's signals.
You'll learn simple Somatic Exercises that bring you back into your body when stress has you living entirely in your head.
I remember how revolutionary it felt when I first connected my afternoon irritability to my morning stress patterns—and how empowering it was to have tools to address it finally.
In our coaching sessions,
we'll strip away the perfectionism and
find meditation techniques that actually fit into your real life.
Five mindful minutes while waiting for your coffee to brew.
A breathing exercise in your car before walking into work.
These small moments add up to profound changes
in how you experience your day—
I've seen it in my own life.
This journey isn't about becoming someone different—
It's about returning to who you've always been
underneath the stress and overwhelm.
If you're ready to move beyond
just surviving your days
to actually experiencing them,
I'd be honored to walk alongside you.
The 4-session Self-Care & Stress Reduction Coaching package gives you the structure, support, and practical tools to make lasting changes. And because I've been exactly where you are, you won't find any judgment here—just compassion, proven techniques, and maybe a few knowing laughs along the way.
Need to chat?
Schedule your free 15-minute consultation call, and let's talk about how this package can support your specific needs.
Meditation
doesn't have to be another thing on your to-do list
If you've tried meditation apps only to feel like you're "doing it wrong" or "don't have time," you're not alone.
I used to think meditation meant
emptying my mind - completely impossible!
for at least 30 minutes
(who has time for that?!).
A look into each componant:
Find Your StartingPoint
Our journey together begins with understanding where you are right now. In the first session, we'll create a comfortable space for you to share what's currently challenging you and what you hope to achieve.
Together, we'll map your stress patterns and identify the specific areas where tension lives in your body. You'll learn how stress uniquely affects you, because everyone's experience is different.
I'll introduce you to the basics of mindfulness through a simple technique you can practice immediately. No special equipment needed, no complicated instructions—just a practical tool you can use the very same day. By the end of our first session, you'll have a clear understanding of how our work together will unfold and a simple practice to begin integrating into your daily life.
Building Your Daily Practice
In our second session, we'll begin by celebrating your first week of practice—including any challenges you faced, because those are valuable teachers too. We'll refine your technique based on your actual experience, not textbook ideals.
I'll introduce you to 2-3 meditation approaches specifically chosen for your needs and lifestyle. Whether you resonate with breath awareness, body scanning, or gentle movement meditations, we'll find what works uniquely for you.
Most importantly, we'll address the real-world obstacles that might keep you from practicing. Together, we'll design a sustainable routine that fits into your actual life—not an imaginary perfect day. You'll leave this session with clear guidance on how to establish a practice that feels supportive rather than burdensome.
Reconnecting
Mind and Body
By our third session, you'll have established a foundation in mindfulness. Now we'll deepen your practice by exploring how your body carries your experiences.
I'll guide you through practical interoception exercises that help you recognize and interpret your body's signals before they become overwhelming. You'll discover how different emotions manifest physically and learn techniques to address tension where it lives in your body.
We'll explore the connection between physical sensations and emotional states—how anxiety might appear as chest tightness, or how frustration might manifest as jaw tension. These insights become powerful tools for self-regulation. By the end of this session, you'll have concrete practices to bring you back into your body when stress has pulled you into rumination or worry.
Your Sustainable Path Forward
Our final session focuses on weaving everything you've learned into a cohesive practice that supports your ongoing growth. We'll review your progress, celebrate your wins, and honestly address any persistent challenges.
Together, we'll refine your techniques based on what has resonated most strongly with you. I'll help you create a personalized 3-month practice plan that evolves with your changing needs and circumstances.
You'll leave our work together with confidence in your ability to recognize when you're moving toward overwhelm and concrete tools to bring yourself back to center. This isn't about perfection—it's about progress and developing a compassionate relationship with yourself that continues long after our sessions end.
this is for you if...
You're tired of living on autopilot. You're ready to experience your days more fully instead of just racing through your to-do list and collapsing at the end of the day.
You notice physical symptoms of stress like tension headaches, disrupted sleep, jaw clenching, or digestive issues, and you're ready to address the root causes rather than just the symptoms.
You're ready to prioritize your wellbeing but need practical guidance that works with your actual schedule and circumstances.
You want personalized guidance rather than one-size-fits-all solutions that don't account for your unique needs and experiences.
You recognize that small, consistent changes can lead to significant shifts in how you experience daily life, and you're ready to commit to that process.
this is’nt for you if...
You're looking for a quick fix. This work requires presence and practice. While you'll learn techniques you can use immediately, the real transformation comes through consistent engagement over time.
You want someone else to "fix" your stress. I'll be your guide and supporter, but the journey requires your active participation. The most powerful changes happen when you take ownership of your practice.
You expect overnight results. While many clients notice benefits after the first session, developing lasting resilience and new patterns takes time. This work is about sustainable change, not temporary relief.
You're seeking therapy or medical treatment. While this coaching complements mental health care, it's not a replacement for working with licensed healthcare providers if you're dealing with clinical anxiety, depression, or other medical conditions.
You're currently in crisis. If you're in an acute crisis situation, please reach out to appropriate emergency services first. This coaching works best when you have some baseline stability.
Select the plan that works for you:
Beta Program
Pay In Full
ONE-TIME PAYMENT
Claim your Calm Today!
$387
You will receive:
4 one-to-one sessions in-person or via Zoom
Each session is 60-75 minutes
Foundation Building
Meditation Fundamentals
Somatic Integration
Integration & Ongoing practices
Personalized practice plan between sessions
*BONUS*
Save 20% when you pay in full
10-minute recording of a Sound Bath
15-minute recording of Yoga Nidra practice for a restful night’s sleep
Pay as you go Plan
Each session
with 4 session commitment
$120
You will receive:
4 one-to-one sessions in-person or via Zoom
Each session is 60-75 minutes
Foundation Building
Meditation Fundamentals
Somatic Integration
Integration & Ongoing practices
Personalized practice plan between sessions
Want to chat about it first?
Contact me today and I'll get back to you asap!
Bonus!
pay in full and get our Calm bundle for free!
Sign up with our Pay In Full option today and get our special Calm Bundle for free! This bundle is valued at $97 and includes:
10-minute recording of a Sound Bath
15-minute recording of Yoga Nidra practice for a restful night’s sleep
FAQS
Have any other questions?Contact me and I'll be happy to answer.
-
I'll introduce you to 2-3 meditation approaches specifically chosen for your needs and lifestyle. Whether you resonate with breath awareness, body scanning, or gentle movement meditations, we'll find what works uniquely for you.
-
We'll explore the connection between physical sensations and emotional states—how anxiety might appear as chest tightness, or how frustration might manifest as jaw tension. These insights become powerful tools for self-regulation. You'll have concrete practices to bring you back into your body when stress has pulled you into rumination or worry.
-
Our journey together begins with understanding where you are right now. In this first session, we'll create a comfortable space for you to share what's currently challenging you and what you hope to achieve.
Together, we'll map your stress patterns and identify the specific areas where tension lives in your body. You'll learn how stress uniquely affects you—because everyone's experience is different.
I'll introduce you to the basics of mindfulness through a simple technique you can practice immediately. No special equipment needed, no complicated instructions—just a practical tool you can use the very same day. By the end of our first session, you'll have a clear understanding of how our work together will unfold and a simple practice to begin integrating into your daily life.
-
You've done the important work of learning how to regulate your nervous system. What if we now focus on actively cultivating joy, creativity, and resilience? This next phase of our work together moves beyond managing difficulties to purposefully creating the emotional landscape you desire.
Meet
Liz Kriz
I know firsthand the struggle with anxiety, panic attacks, and depression. For over 40 years, I've been on a healing journey—exploring yoga, bodywork, energywork, meditation, journaling, and a good therapist to find relief from my suffering.
My breakthrough came when I shifted from simply accumulating knowledge to embracing deep, intentional practice. Building a strong foundation of daily practice and learning to self-regulate and downshifting your nervous system is priceless for cultivating joy and a life of purpose, meaning, and true happiness.
My personal experience with mental health challenges allows me to connect deeply with clients as I help them reconnect mind and body through modern and ancient healing practices.
Ready to Deepen Your Practice?
Next steps…
Now that you've established a foundation in mindfulness and somatic awareness, let's take your practice to the next level. In this 4-session continuation, we'll explore more nuanced techniques that build on what you've already mastered. You've learned to recognize your stress signals—now let's develop even more powerful tools for transformation.
Seasonal Transitions Support
As the seasons change, so do our rhythms, challenges, and needs. This follow-up package helps you adapt your practice to support you through specific seasonal transitions, whether that's high-stress work periods, holiday pressures, or seasonal mood shifts.
Make it clear that you’re happy to answer any questions and encourage people to contact you so you can help them decide if this is right for them.
From Managing Stress to Thriving
You've done the important work of learning how to regulate your nervous system. What if we now focus on actively cultivating joy, creativity, and resilience? This next phase of our work together moves beyond managing difficulties to purposefully creating the emotional landscape you desire.
Integration into Daily Life
You've established a personal practice—now let's weave it seamlessly into your relationships, work, and challenging social situations. This continuation package helps you apply your mindfulness skills precisely when they matter most: during difficult conversations, important decisions, and moments of conflict..