🌿 Hi, I’m Theo — CPCC coach & MBSR-trained mentor (CTI, ICF Level-2 pathway • Brown University MBSR 8-week online). 😊 Warm, judgment-free space: human, welcoming, camera optional, culturally inclusive & LGBTQ+ friendly. 🫶 Trauma-sensitive, choice-based: eyes open/closed; breath or sound focus; opt out anytime. 🧰 Practical tools you’ll actually use: 5-4-3-2-1 grounding, extended exhale, body scan, open monitoring (passive noticing), “realize-it” micro-pauses, STOP, RAIN, + optional deep rhythmic (shamanic) breathing—only if comfortable. 🎯 Clear outcomes: calmer body, clearer choices, kinder self-talk, better sleep & focus, fewer spirals, steadier mood. 🗺️ Personal plan: we target what matters—work stress, study focus, relationships & boundaries, overthinking, burnout, test or speaking nerves. ⏱️ Tiny daily routines (2–5 min): habit stacks, simple trackers, quick WhatsApp/AT message prompts after class (as available). 🔁 Consistent progress: each session = one takeaway + one micro-practice to do tonight. 🧑‍🤝‍🧑 Human-to-human coaching, not therapy: I’ll respect scope and refer if clinical support is needed. 🎟️ Try a 25-min trial: leave with one tool you can use the same day. 🧭 Roadmap (choose the full path or mix & match): 🌱 Arrive & Ground — 5-senses + breath reset; quick nervous-system literacy. Outcome: feel safer, present. 🧍 Body Scan & Naming — notice→name→normalize sensations & emotions. Outcome: less overwhelm. ⏸️ STOP — Stop, Take a breath, Observe, Proceed. Outcome: pause before reacting. 🌧️ RAIN — Recognize, Allow, Investigate, Nurture. Outcome: reduce rumination & self-criticism. 👂 Passive/Open Monitoring — “realize-it” awareness, thoughts ≠ facts. Outcome: clarity & choice. 💬 Self-Talk & Boundaries — kinder inner voice; simple scripts for “no,” limits, & needs. Outcome: confident communication. 💤 Calm for Sleep/Focus — extended exhale, gentle movement, micro-rituals. Outcome: steadier energy. 🧰 Your Toolkit Build — combine 2–3 favorites; design a 2–5-min daily routine + tracker. 📒 Between sessions: optional short notes, 1–2 prompts, and a 60–120s audio practice. 🫶 Always trauma-sensitive & choice-based; we go at your pace. ✅ Pluses • 🎓 Credibility: CPCC (CTI—ICF L2 pathway) + MBSR (Brown). • 🌿 Evidence-aware & practical: tools from MBSR + coaching, zero fluff. • 🤗 Atmosphere: calm, kind, confidential; camera optional. • 📌 Structure: arrive & ground → talk it out → tool of the day → tiny homework. • 📝 After-class support: brief recap + mini routine; gentle accountability. • 🌍 Inclusive: culturally sensitive, LGBTQ+ friendly, accessible language. 📏 Classroom Rules (for safety & trust) • 🩺 Scope: skills-based coaching; not therapy/medical care. If you’re in crisis, use local supports; I can share resources. • 🫶 Consent first: choose breath/sound/eyes-open; pause or stop anytime. • 🔒 Privacy: what’s shared stays private (within platform policies). • 🖥️ Tech & space: stable connection; quiet spot if possible; water handy. • ⏰ Punctuality & rescheduling: please arrive on time; adjust bookings ≥12h in advance when you can. • 🧘 Health notes: if breathwork feels edgy, we’ll switch to grounding or external focus—your comfort leads.